Friday, October 16, 2015

Phil Jeremy Personal Training: GRAND CANYON 2 - RUNNING FROM RIM TO RIVER TO RIM

Phil Jeremy Personal Training: GRAND CANYON 2 - RIM TO RIVER TO RIM:  Ooh Aah point in daylight. I awoke at 4:30 am feeling a little nervous but prepared. They say the second time you jump out of a...

GRAND CANYON 2 - RUNNING FROM RIM TO RIVER TO RIM



Ooh Aah point in daylight.
I awoke at 4:30 am feeling a little nervous but prepared. They say the second time you jump out of an aeroplane is harder than the first because the first time you don't know what to expect but the second time you do. This is how I felt. Sue dropped me at the South Kaibab trail head and in the darkness I made my way to the trail.
It was pitch black save for my small head torch. It was not as cold as last year as I stood there alone collecting my thoughts. I knew from my research that this trail was more severe and difficult than the North rim but a shorter distance. I thought of a phrase that US ultra athletes use in extreme circumstances ... they talk about 'getting it done'. It was time for me 'to get this done'.
My view
   And of I went into the Abyss. The first kilometre was steep but fairly smooth but after I reached Ooh Aah point (called so because you stand and look out over the canyon and go ooh aah .... they should have called it Shiiit! cos that's what I thought).
The trail now became very uneven, rutted and steep, I had to really concentrate in the darkness, the one good thing was that I could not see the 6000 feet drop off right next to me but I could feel it.
I noticed a few hikers who had started earlier than me, it was weird but magical seeing their head torches moving down the trail in the darkness below. It was all 'Howdy' and 'Have a great day' as I passed them by. My concentration hardly wavered as it was so easy to fall. The trail had huge hollows in the ground which made it simple to twist or break something ... which would not be very clever stuck way out here.

The route down
After about 30 minutes dawn broke and I felt a little more comfortable as I could now see where I was going. The colours were beautiful and I would like to have stopped awhile and taken it all in but I had a long way to go so I kept moving.
Suddenly out of nowhere a guy appeared from behind a tree and scared me half to death. 'Gooday mate how's it going?'  An Aussie of course and a hell of a nice guy who was hiking the same route I was running. He took my picture and after a brief exchange we said our farewells but within 10 seconds I tripped and fell to the ground hard. 'Jesus mate are you okay?' ... I checked, I had a few cuts and bruises but otherwise I was just a bit shaken. 'You better stop talking and concentrate mate'... sound advice I thought.


I now tried to pick up the pace as I had been far too slow in the darkness. After an hour the steep descent started to affect my quads but due to all the strength and conditioning I do it wasn't a problem. The river now loomed into view below me; it is just stunning. There is a point (see picture) called 'Tip off' and you can see why.

Tip off
I eventually made it to the bridge feeling good but annoyed that it had taken me 20 minutes longer than I had anticipated. This was due to the darkness but luckily it would prove to be a double edged sword as later I would benefit.
I now traced the river all the way along to the base of the climb out and made good pace for the first time all day. I now felt calm and relaxed and let myself enjoy the experience. I felt grateful that I had completed the descent as I had been worried about it for some time. It was as hard as I had expected but perhaps a little longer.
I now felt very determined to make up for lost time on the 5,000 feet ascent up the Bright Angel trail. I picked up the pace and climbed the Devils corkscrew really well. Half way up I came across 6 female hikers just as I was taking out my super cool Black Diamond trekking poles. I snapped one shut and one of the girls shouted to me -  'Oh my god what an awesome pole you've got'. I didn't know where to look ...so I smiled and decided not to give a response (though I had many).
Just as last year many people shouted encouragement and asked where I'd started from and what time. When I told them, the comments ranged from 'Totally awesome' ...to ' looking good'... to 'you got this'.
The creek to Indian Gardens
I had decided before I began that no matter how tired I felt I would run the small creek up to Indian Gardens really well. Its one of my favourite spots, beautiful and calm and for awhile you can't see the canyon and it just feels like you are running along a small stream somewhere. Its magical, I can see why the Indians used to live here.
When I reached Indian Gardens I refilled my water pack for the first time that day. I had eaten and drunk very little but felt fine. The sun was up but I was still in shade due to the height of the Canyon and this was the benefit of starting in the dark. It was harder at first but easier later as I was not running in hot sun. I now began the final ascent up Bright Angel Trail and although I was tired I felt really strong and capable. The fact that I had done this before helped enormously because I could pace myself much better and I was not fazed by the climb. I now passed many hikers who were struggling with their heavy packs and not for the first time today I was grateful for my fitness and strength which enabled me to move swiftly.
Coconino Sandstone wall
The final great wall of Coconino sandstone slowly came into view and I knew that once over that I was home and dry. Its a daunting piece of rock as you climb up but you just press on and keep moving. Half way up an Irish woman stopped me and said - 'Are you Phil and  have you got a wife waiting for you at the top?' ...'Yes' I said a little surprised. 'Well she told me you'd be the only one running up and to get your arse into gear as she's waiting'.
Getting it done
We both laughed and off I went .. except I was now under pressure!
The time passed quickly, whereas as last time it had dragged and thanks partly to the shade and partly due to my fitness I climbed from the river to the top in just over 3 hours which was 30 minutes faster than last year.
 And so after 5 hours and 15 minutes I finally made it to the top. Sue asked, 'How do you feel?' My response (as I am 61 this year) was that 'I might be getting a little old for this kind of thing' ... however after about 10 minutes I was already thinking of my next adventure.

 

Friday, September 25, 2015

Phil Jeremy Personal Training: RETURN TO THE CANYON

Phil Jeremy Personal Training: RETURN TO THE CANYON: Yes he's at it again! After much deliberation and searching for new challenges I decided that nothing can match the Grand Canyon so...

RETURN TO THE CANYON


Yes he's at it again! After much deliberation and searching for new challenges I decided that nothing can match the Grand Canyon so I'm going back next month for a slightly different challenge.
   Last time I went from Rim to Rim, this time I'm doing Rim to River to Rim from the South side. Basically its a few miles shorter and I will set off and return from different points along the South rim. The main challenge is that the descent is much more severe, rocky and very steep and there are no water taps till the river. Falling, injury and dehydration are the potential problems (plus snakes etc).  There are several warning signs telling you not to do it including the one of 23 year old Margaret Bradley, a sub 3 hour Boston Marathoner, super fit and strong, who tragically died of dehydration on the climb back out. The Canyon can be an unforgiving place, even to the healthy and well prepared, the dangers are real but you just have to know what you can and cannot do... and I believe I can do this... in fact I'm going to do it.
Below is a chart of the elevation gain and descent which is 5000 feet down and 5000 feet back up again and starting at over 7000 feet but on different trails. The total distance is about 30k so not quite as far as the rim to rim but apparently no less demanding.
     So why go back and do it again albeit a different route? Well, anyone who has visited the Canyon will tell you that it is truly mind blowing and for me and many others quite spiritual. I have not trained as much as last year but feel with all the training I do anyway I believe it will be enough to see me through. Apparently the main concerns are lack of water, the heat and the steep gradient. No doubt when I am stood on the rim next month I'll be saying 'Whose idea was this?'.
I start down the South Kaibab Trail and head for the river below which I will cross and then cross back again further downstream, then I follow the river before turning into the Bright Angel Trail and the big climb out. The rim to rim took over 8 hours I believe this should take, all being well, about 5 hours plus. It all depends on heat, the terrain, my fitness, etc etc.
 I have mostly trained using the Crossfit Endurance (CFE) model which means instead of long punishing trail runs you use shorter intense workouts. This reduction in volume means less wear and tear injuries. I have been doing many different sprint protocols as well as tempo/threshold training, hill workouts and of course strength and conditioning with weights.  I also do a HIIT session at least once a week and one or two 10k runs at a higher pace. The only way that I deviate from the CFE model is that I have done a few longer trail runs. I feel that this is necessary to assist further with all the musculoskeletal, cardio and cellular adaptations and on a mental level for preparing and testing, nutrition, hydration, footwear, pace etc
    The CFE argument is that these 'long' runs are unnecessary because they only increase fatigue but I only do them now and again (whereas it used to be all the time).
But how does CFE prepare you to run 'long' if you don't practice running 'long' ? In a nutshell in works like this;-
Studies have repeatedly shown that 'High-Intensity Interval Training is an efficient way to increase your skeletal muscle oxidative capacity whilst inducing specific metabolic adaptations that are comparable to traditional endurance training'. In other words, with HIIT, you can get the same results as with high-volume training but in less time.
At its core, the CFE program is about two words you do not hear much about in traditional programs: 'Health and Sustainability'.
Cross Fit Endurance also works on developing running skill, balance and flexibility with a specific focus on nutrition and mobility,why? because ultimately a CFE athlete is not just someone who runs and races well; he or she is someone who is first and foremost healthy and strong and because of this runs more efficiently and injury-free.
 The evidence is clear, not only for myself, but for many of my clients who have run considerable distances and with faster times having never done any long slow distance training and because they are strong, their recovery from these events is super fast.
  So back to the Canyon. When I arrive I will no doubt feel the same emotion of wonder that I felt nearly 40 years ago on my first visit, it really does blow you away ... and then I will get the second emotion, fear. Its a daunting but fabulous place, what can I say?
I hope when I am alone and deep in the canyon I will feel the same sense of peace and calm that I felt one year ago.  Many things can go wrong but as someone once said:-
                                        'Adventure without risk is Disneyland'.

 


                                                                                                                                 

Sunday, August 30, 2015

Phil Jeremy Personal Training: THE GREAT CARB QUESTION

Phil Jeremy Personal Training: THE GREAT CARB QUESTION: There seems to be a misconception flying around that fit, healthy, lean people in great shape don't eat carbs apparently because they a...

THE GREAT CARB QUESTION

There seems to be a misconception flying around that fit, healthy, lean people in great shape don't eat carbs apparently because they are the cause of all evil and slaves to the fat Gods. Many people seem to believe that I don't eat carbs ever, this is very bizarre.
The points in this blog should be obvious but sometimes one has to make things clear for everyone to get it. Like with most things it's not that complicated it just appears to be.
For the record I eat carbs with every meal but they aren't bread, rice, potatoes or pasta. Do I ever eat any of those? ... of course I do.
Its all down to when you eat them, how often, what portion size and importantly, what type. You need about 150 grams of carbs per day for healthy body and brain function. The main problem with Carbs is that they have lots of calories because of the type of carbs that most people eat, such as crisps, pastries, pasta, coke, chips, cakes, sauces, packaged processed foods etc ... you all know what I mean.

 Optimum Body Composition is achieved by 90% of what you eat and drink ... Not exercise.

Here are some basics you can follow if you really want to cut fat and stay healthy :-

Do's
TODAY'S LUNCH
 (10 grams of carbs, 35 grams of protein,16 grams of fat)
  1)Eat 3 protein based meals a day ... all of them with salad or vegetables (including breakfast), lots of them. Its the vegetables that provide the carbs. This is very important.
 2) Eat a portion of healthy fats eg Nuts, Seeds, Greek yogurt, 1/2 avocado, etc.
 3) Every 2-3 days add a portion of  healthy low glycaemic carbs to one meal eg Brown rice, sweet potatoes, quinoa, whole grains.
 4) Drink a minimum of 2.5 litres of water a day.
 5) Once a week have a naughty desert ... that's once!
 6) Eat this way 90% of the time you will be surprised at the results and will not feel hungry.
 7) Do a minimum of 20 minutes of intense exercise 3 x per week .... (that's only one hour out of 168).

Dont's
1) In my experience most people's portions are far too large (and I don't mean just in North America and the UK), cut them down by at least a third. You'll be surprised how well your body will function ... and you won't starve, trust me.
2) Avoid sugary carbohydrates especially fizzy drinks, sweets and biscuits. They are loaded with bad carbs ...that does not mean to say you can't ever have any, it just means make these choices now and again.
3) Alcohol is the most insidious source of sugar on the planet. I don't say cut drinking altogether,  just be aware of the huge amount of sugar in wine, beer and spirits... and I don't care which vineyard it comes from or how expensive it is, it's still a grape!
4) You don't need all this over processed food so just make a decision and change to a healthier lifestyle, select healthy nutritious foods, exercise more and then stick to it. You will be shocked at the benefits.

 PS  I know that most of the comments I get will be how small my lunch is. I weigh 86 kilos (190 pounds). I exercise with great intensity at least 4 times a week and I run ultra marathons and yet this is all the food my body needs, so don't go grabbing that cream cake after your Zumba class, I'm afraid you didn't even burn a 1/4 of the calories in the cake.... sorry :)

Tuesday, July 21, 2015

Phil Jeremy Personal Training: THE POWER OF CONSISTENCY

Phil Jeremy Personal Training: THE POWER OF CONSISTENCY: If there is one missing link that I find in people trying to achieve their goal of fitness, health and clean nutrition then the lack of con...

Phil Jeremy Personal Training: THE POWER OF CONSISTENCY

Phil Jeremy Personal Training: THE POWER OF CONSISTENCY: If there is one missing link that I find in people trying to achieve their goal of fitness, health and clean nutrition then the lack of con...

THE POWER OF CONSISTENCY

If there is one missing link that I find in people trying to achieve their goal of fitness, health and clean nutrition then the lack of consistency is it ... and I know why ... because they think

that consistency is boring!
But lets break this down ..
Is eating pizza boring?
Is eating chips or cakes or pasta everyday boring?
Is drinking alcohol everyday boring?
Is smoking 30 cigarettes everyday boring?
Taking your kids to school, brushing your teeth, commuting to work, having a Starbucks, reading a newspaper, checking your emails, commuting to work, washing the dishes? ... okay you get the point.
Some things you do everyday are boring, some necessary but boring and some are a habit that you can't kick and some are fun. In other words its just life, so when I hear people say exercise is boring I always think, as opposed to what ?
All you are doing is applying a convenient label to something you don't want to do. But why?
Everyday I read more and more about the health problems caused by bad diet and lack of exercise, the statistics are scary and yet the majority just close their eyes (and ears) and ignore it ... or try to.

The problem that I see repeated over and over again comes in 5 phases.

Phase 1.
A client signs up for a gym membership, or PT sessions or Boot camp, full of enthusiasm to get fit and healthy. They clear out the cupboards of crap and go to the store to buy the right foods. This is it, a decision has been made and  a new healthy body beckons. They make sweeping statements that they are going to get fit and lose weight.

Phase 2.
 A few weeks later, the body has slimmed down a bit and they feel healthier and happy with their progress ... and decide that this is their new life from now on.

Phase 3
 About 4-6 weeks later, boredom, fatigue or a feeling of not improving anymore starts to creep in. But more importantly a feeling of missing out on a fun life with friends, drinking, partying, going out, etc. The person slips into old ways, misses a few sessions and slowly puts the weight back on believing that they will start again next week with renewed vigour ... but they don't. They make excuses, the list is endless but basically they stop eating clean and exercising consistently.

Phase 4
Depression, anger, a lack of self worth or comments from 'friends' and family that all health junkies are not normal and weird, assuring you that living 'normally' is the right way to go. ie Unhealthy.

Phase 5
You feel fed up, low, disgusted with yourself or just plain fat and then finally you decide to get yourself together and sign up once more to a healthy lifestyle program ... and the cycle goes on. What a waste of time and money and effort.

You may have done this or you may never have even begun to sort yourself out ... or you maybe you are already super fit and healthy. If you are in the last group then how did you achieve this? What was the difference between you and the ones who failed ... yes, failed?
The answer is always the same: the fit and healthy live a fit and healthy lifestyle consistently. They do not drop in and out or choose fad diets or crazy fitness schemes, they have simple clear guidelines that they practice on a daily basis. This may seem boring to some but it doesn't need to feel that way if your healthy regime is a habit.
If exercising 4 times a week or eating clean 90% of the time keeps them looking and feeling great then that's what they do. Sure they may have a blowout now and again but they will spend the next week pulling back to before the blowout by eating well and exercising consistently thereby re-setting their healthy equilibrium.
And you don't have to go nuts, I know many fit people who train maybe 3 to 4 times a week for about 30 minutes only! ... and they are in great shape. But they train with an intensity that might surprise you and they do it every week, no breaks, no ifs or buts or lame excuses its wired into their DNA that this is what they 'must' do to maintain their health.
They make consistently good food choices every day and its usually very simple and uncomplicated.... and again some would say boring.
 Some people find being consistent difficult or too strict, anal even but again its just a label that they apply to what they don't want to do. I find people who smoke, drink or eat badly on a consistent basis very boring. I mean is that all they can do to enjoy life? Surely there are better choices than that. Life is full of variety and challenges we just have to be consistent in our efforts to find them.



 

Sunday, May 10, 2015

Phil Jeremy Personal Training: FACE UP TO THE FAT FACTS.

Phil Jeremy Personal Training: FACE UP TO THE FAT FACTS.:      My last blog on drinking seemed to generate a lot of interest .... probably not the contents of my blog but just because it was about ...

Wednesday, May 6, 2015

FACE UP TO THE FAT FACTS.

     My last blog on drinking seemed to generate a lot of interest .... probably not the contents of my blog but just because it was about alcohol, a very popular subject. As some of you know I don't drink, in my University days I did, but rarely to excess because I couldn't see the point. As I got older I drank less and less as I didn't need it to have a good time or to boost my confidence or to forget life ... or for whatever else the reasons people have.
    Sometimes I'll have the odd small glass of beer but basically it does nothing for me. I don't need it. Do I have other weaknesses, of course, everybody does. ( e.g. Chocolate but only the 75% Cocoa kind but that's healthy anyway. )
Okay, my greatest health/fitness/nutrition weakness is a chocolate croissant. Most of my readers know that I nullify the effect of this with a 5 minute Glut-4 routine exactly 10 minutes before I have one. It works every time, why more people don't do it I don't know. Glut-4 workouts are so effective when done before eating any 'bad' food and yet the only people who seem to do it are a few of my clients, Tim Ferris and me ..... bizarre!
Simply put an experiment showed that about 280 seconds of intense exercise can increase Glut-4 in the muscles by 83% whereas 6 hours of lower intensity exercise (eg jogging) increased it by 91%. So 280 seconds of exercise had almost the same effect as 6 hours when it comes to increasing GLUT-4 levels. So which would you choose?
   The more Glut-4 gates that are open then the more sugar (glycogen) is sent to your muscles ... as opposed to fat storage. You can even get the effect with 60-90 seconds but I do 5 minutes because I get other benefits ... plus I'm a bit obsessive.
  Does it work with alcohol I hear you cry? Good question. Well the answer is yes.
If you are going to be indulging heavily one night then do a Glut-4 routine before you go out. To get the full effects then repeat this 90 minutes after.  BUT if you are going to continue eating and drinking badly all night then it won't work, obviously. It works for a specific meal or a few drinks over an hour or so and that's it.
  Does it work every time you do it? Yes.
The best exercises are squats, press ups, lunges, dips, burpees, squat jumps, sprints, etc. Do them quickly and with great intensity for the time period and that's it .... go and have your croissant.
 Please don't get confused with burning calories, this is not what's going on. Essentially the exercise sends a message to your brain that you need the energy, the Glut-4's are opened and direct that glycogen to the muscles. I like to think of it as a kind of trick because your muscles don't actually need it and normally this would have gone to fat storage but the brain doesn't know this.
 As an experiment about 4 years ago we went to Italy for a short holiday. We had pasta and lots of naughty things that I never eat and I did this routine before every meal, in doorways, bathrooms, side streets, etc. Sue said I looked like a right nutter but by the time I returned home my body fat % and weight were exactly the same as when I left ... Sue's unfortunately wasn't. (cos she didn't do it :) ).
    The next question is can you be bothered ? Well if you can't be bothered to do something for your health and well being that only takes 60 seconds, I give up.
     A recent study showed that only one minute of exercise a day,  (20 seconds of  cycling, rest, then repeat 5 times i.e. One minute), increased fat loss against a control group in obese people by 13%. This was done 5 times a week, so 5 minutes of exercise a week had this effect against those who did nothing at all.
 The World Health Organisation has just published figures which show that within 10 years 74% of UK men and nearly 70% of UK women will be
overweight... and obesity will hit 36%. The rest of Europe including Russia is on course to be
even worse ... and lets even talk about the US as that's of the charts!
       If you are overweight or worse and are reading this then DO SOMETHING and stop blaming everybody else or everything else. The head of the NHS in the UK said that a radical shake up in anti- obesity levels needs to be introduced. I read all the time about more funding needed for the NHS and yet the guy in charge says the way to close the £30 billion funding gap is to stop being nice to people 'cajoling', as he put it and instead get them to sort themselves out. I have a client, who has worked very hard and lost 25% of his body weight and an even greater % of actual body fat, in an effort to cure his neuropathy (diabetes). It takes consistent effort and mental discipline but instead the majority seem to be sliding into all sorts of problems, Heart disease, Diabetes, Cancer, Alzheimer and many others all as a result of what you eat and a simple lack of exercise.
    We are living in an environment of over consumption and bad food choices ... and there is a price to pay. If the people who are in the thick of providing health care and are at the coalface of witnessing the problems on a day to day basis then why don't we listen and take action ?
  Most of the changes can be quite small and in the overweight can make big differences, simple things, like cutting carbs, reducing alcohol consumption, taking a brisk walk. They don't have to be big statements like dramatic diets that never work or joining a gym or a Boot camp that you never go to.  Its all about doing things that are effective and that you will be consistent at for the rest of your life. Its a bit like lifting a dumbbell. You can lift a dumbbell 50 times quickly but lifting the right weight, slowly and in the correct manner and doing it consistently will have a much greater effect on your physiology.
   If you cut out carbohydrates and then go out on a bender or have too much to drink or eat on a Friday night then that's a waste of time because you'll never stick to your diet ... Never. Its basic psychology folks you don't have to be Jean Paul Sartre to figure it out. Real change comes in small but significant steps that you will do everyday for the rest of your life. Build on these changes as your health and weight improve.
    I will no doubt get some emails saying I am being too hard or preachy or I don't understand or its easy for you (that old chestnut), so let me be diplomatic for a change ... nah,... I don't do diplomatic ... basically I'm right and that's it. For Christ's sake sort yourself out people.
  And for those who have, or are doing something about their health issues, give your self a high five, do a Glut-4 routine and treat yourself to a chocolate croissant!
   

Tuesday, April 28, 2015

Phil Jeremy Personal Training: LAST ORDERS ... DRINK UP PLEASE!

Phil Jeremy Personal Training: LAST ORDERS ... DRINK UP PLEASE!: Despite how much exercise people do or how well they say they eat, I find one weakness that tops them all and I use the word weakness delib...

LAST ORDERS ... DRINK UP PLEASE!

Despite how much exercise people do or how well they say they eat, I find one weakness that tops them all and I use the word weakness deliberately.
Of the many client surveys that I have conducted I find alcohol to be the most difficult thing for people to control. Although it is a surreptitious addiction, many people are unaware that it is also a huge source of sugar and one that is easily consumed with great speed. Two glasses of wine a day has the same calories as 9 Jam Donuts a week! That usually gets there attention..... though some say 'but I don't like donuts' thereby completely missing the point. ... it's the equivalent is all I'm saying.
Would you eat one and half donuts every day ? ... thought not.
Even today I read that a large glass of red wine is the same as a chocolate bar. Its one of the few food/drinks that's has no ingredients label or nutritional value table. And guess what? It's the drinks companies that are fighting against the imposition of it.
   The problem is the social acceptance, non drinkers get a bad rap as being weird. Smoking use to be the norm, now we all know better. There is no question that certain foods, fizzy drinks and yes alcohol will one day be seen as a problem that has just been swept under the carpet. Am I biased? yes. I have seen several lives ruined by not only alcohol abuse but also by a creeping malaise that can affect relationships, work and cause physiological as well as physiological damage on many levels.
  If you drink in moderation then fair enough, its not going to kill you but I know people who eat very well and exercise three or more times a week but are overweight and they don't seem to know why. Well the answer is obvious when you ask how much they drink. They ALWAYS say about two glasses of wine a day .... Yeh, right, I believe you... and besides that's still 14 glasses a week minimum.
  So what do we do?
 The answer is I don't know, all I can do is make us aware of the facts and point out the harsh realities. The various illnesses linked to drinking are long and well documented but everyone thinks it doesn't apply to them.
  If I hear one more person say 'but its full of resveratrol', I think I'll scream. Lets clear up this myth once and for all.
Red wine isn't any better than beer, white wine or liquor for heart health. Essentially there's still no clear evidence that red wine is better than any other forms of alcohol at all.
Antioxidants in red wine called polyphenols may help protect the lining of blood vessels in your heart and resveratrol is one such substance in red wine.  It might, (that's might) help prevent damage to blood vessels and reduce LDL but these findings were only reported in mice not in people and furthermore ;-  'to get the  same dose of resveratrol used in the mice studies, a person would have to drink more than 1,000 liters of red wine every day'!
  Okay have we got this now.
  I am not going to list the negative effects of alcohol because its just too long and I know many of you have switched off already.... and probably ordered another drink!
  You cannot exercise away a bad diet or alcohol. Its all in what we consume and the food choices we make. Apparently Type-2 diabetes in young adults in the UK is already approaching dangerous levels and will soon be on a par with the US. Everyone talks about giving more money to the health service, why not deal with the causes of why the health service is creaking. Heal thyself.
 And its not just the calories consumed. The body clears alcohol from its system via the ADH pathway which produces certain by products but your body sees these by-products as dangerous, it wants to use them as fuel. This means your body will significantly blunt fat-burning close to 75% after just one and a half drinks. And it will stop using carbs for energy. Therefore, although very little alcohol will be stored as fat (less than 5%), the fat and carbs you are eating have an increased risk of being stored as fat.
Maybe I'm banging my head against a very big wall... but I try.
On a lighter note I heard the best excuse for not losing wait ever. A friend of Sue's had planned to lose 7 kilos so she could fit into a dress for a special occasion. She didn't lose any weight at all and when Sue asked her friend why not, she replied :-

           'I'm sorry Susan but I just forgot!'

 Fabulous ... anyway, 'Sante'



 

 

Sunday, April 19, 2015

Phil Jeremy Personal Training: WHY DO YOU AVOID EXERCISE ?

Phil Jeremy Personal Training: WHY DO YOU AVOID EXERCISE ?: I have been speaking to a number of people recently and a recurrent theme with most of them is the understanding of the importance of exer...

WHY DO YOU AVOID EXERCISE ?


I have been speaking to a number of people recently and a recurrent theme with most of them is the understanding of the importance of exercise, they believe it and know that the health benefits are countless and obvious .... but strangely there is also a huge desire to avoid it.
Now if one invites the same people to a party where copious amounts of alcohol are served they'll go at the drop of a hat. They will complain of all sorts of physical ailments that prevent them from exercising and yet downing a bottle of wine presents no problem at all. They could be on a plethora of medicines which again they will use as an excuse not to exercise and yet the same medicines do not prevent them from getting drunk ... or eating all the wrong food. If I point this out they will laugh and say I'm boring. The ridiculousness and hypocrisy of this just seems to escape them completely.

      Instead of looking after our health which is the most important thing to a human being bent on survival they choose to abuse it and nothing will prevent that abuse. If they have a cold or a sore throat or a bad back, heart complaint or high cholesterol, even diabetes, chances are they will still head off for that boozy lunch ... but a little exercise, nah!
       Weird isn't it. The other excuse is that it's more fun going out than exercising. This is surely just perception as both can be fun and both can be boring and besides whatever you do it's how you do it and what you put into ... and your attitude that really matters.
        Often I find going out for dinner or lunch quite stressful, mainly due to the food choices available as well as the time it takes ... and are people really that interesting? As Alan Coren once said, 'If people were that entertaining they'd put them in the corner of the living room attached to a remote!'. And on the flip side, do I enjoy every run or workout ? Of course not but am I benefitting from it? Absolutely.
    Life is a balance but the statistics of people exercising and eating correctly is radically disproportionate to those drinking, smoking, eating badly and taking a plethora of prescribed medicines.
    It has been suggested that Doctors should prescribe exercise instead of medications, well of course they should but unfortunately they rarely do as people are inheritantly lazy and doctors know this. Patients want the quick easy fix of drugs and pills. A recent large scale study showed an increase of 13% extended life expectancy for those who take regular high intensity exercise .. and this is at any age and yet will people care or take action; judging by the statistics for out of control obesity in many countries, I doubt it. Often when parents are told that their kids are obese they just refuse to believe it and just carry on feeding them crap ... and these are loving, caring parents!
      Poor food choices are just a normal part of everyday life and the food companies just don't seem to be bothered at all, its astonishing. They will only change their ingredients or food labelling when forced to buy legislation. There are always exceptions but sadly not many.
    So how do you get started and fire yourself to take action? I think setting a goal is a great way of focusing the mind and body otherwise it's all too easy to just leave it .... which is unfortunately what most people do. The question is, 'Are you most people?'
    If you keep putting off eating healthily or beginning an effective exercise regime then unfortunately the consequences of your lack of action will be realised in some form of debilitating health issue at some point in the future. These are the facts and it's no good denying it or pretending nothing will happen because it will. If you are reading this and you think you are a little overweight, you are probably very overweight ... and quite possibly clinically obese. If you are not sure then have a fat test or some other equivalent, have a blood test, have a fitness test, have a heart rate test. Then when you have the evidence it may inspire you to do something about it.

                    'Our lives are shaped in the moment of our decisions'

   Stop procrastinating and DO SOMETHING. This does not mean joining a gym, buying some trainers and then just hanging out in the coffee bar. Make a plan and stick to it. Motivation is what gets you started, habit is what keeps you going.
    Healthy eating choices and effective exercise must become part of your life .. not a 2 week wonder. It is proven that exercising continually on a daily/weekly basis is the key to optimum health. It's never too late as the body will respond amazingly quickly once you start.
   Its time to take action, get up off the sofa and do something!!
    


 

Thursday, February 26, 2015

Phil Jeremy Personal Training: WHAT I KNOW ... PART 1

Phil Jeremy Personal Training: WHAT I KNOW ... PART 1: Okay so I'm 60, just saying that sounds ridiculous but then we all think that even at 30, 40 and 50 so no big deal. I think it was Geor...

WHAT I KNOW ... PART 1

Okay so I'm 60, just saying that sounds ridiculous but then we all think that even at 30, 40 and 50 so no big deal. I think it was George Harrison who said that he went 'from 16 to 60 in 6 seconds' and you can't argue with a man who also said 'If everyone who had a gun shot themselves then there wouldn't be a problem'. I digress, it occurred to me today that at some point in life we become aware of the real truths and falsehoods that are told to us, we come to understand what really is bullshit and we tingle at the truly magical.
 I decided to write this to my son Alexander who is 23, it's not a list of do's and don'ts of how to live life because nobody really knows how to do that ... but there some things that I do know to be true. None of this is plagiarised its just me and my own musings ... Sue just said there is no chance of anyone thinking otherwise!

Never date a drama queen... or any queen for that matter.
All confidence is bullshit it's just that some people are better at it than others.
If you want something ask for it.
My friend Steve used to say 'there are no rules'... I never used to agree with him but if you think long and hard about this you'll see his point.
Drizzling rain is depressing, even on top of a mountain when people say its atmospheric, its not, its cold, damp and miserable.
If you eat crap you will look like crap.
If you don't like Joni Mitchell then I'm not sure if you have a soul or if you do, then you haven't found it yet.
Burpee Box Jumps are a bitch.
Entropy is a pretty scary concept but not too worry because none of us will be here anyway.
If you don't understand the true genius of how Alexander the Great solved the Gordion Knot then you have a lot to learn.
Eyes will always tell you how people feel no matter what they say or do.
Sunrise over Monument Valley or the Grand Canyon is a truly spiritual experience.
If you have more than 5 true friends then some of them aren't true.
Ultra-Marathon endurance running is even harder than you think it is ......
If you feel low or depressed watch Blackadder or Friends.
Mourning is not something you do its something you feel.
The Ancient Greeks were way ahead of their time.
Women should never fake orgasms ........ unless you are Meg Ryan.
Banks really do 'give you an umbrella when its sunny and take it away when its raining'.
Take as many chances as you can but accept the consequences.
Try to be born with a rich Dad ..... sorry Alexander.
.Awesome is a word that applies to very few things.
If you ever visit Liverpool don't try to be funny because you will fail ... they are born funny.
If you ever visit Italy don't try to dress cool because you will fail.... they are born with style genes.
Cry a lot.
Some people enjoy being cruel, its impossible to fathom but they do.
Smoking is the weirdest thing I have ever seen
If you feel something is wrong, it is.
Contrary to popular belief I have never experienced an endorphin release whilst running ... but I'm still trying.
Only happy people whistle.
If you are a footballer being paid £200,000 a week I expect you to score a goal every time you have an opportunity, no excuses.
I never remember food sticking in my teeth at 19.
You cannot define love ... it just is.
University is for having fun.
Angelina Jolie is a bit scary.
Not all hitchhiker's are serial killers.
We are all fragile.
The M6 motorway around Birmingham at 8 am on a wet Monday morning must be the most depressing place on earth... but I'm sure you all have your own equivalents.
If you eat the right food and exercise the right way you will be fit and healthy.... if you are not fit and healthy then you don't.
Your children are everything.
Sprinting is the most effective fat loss exercise.
Mountains are cool.
There is no known cure for jet lag.
Don't worry if you lie in bed till late when you are young because when you are older you'll be up at 6 am for no apparent reason ... so enjoy it.
If you believe you can do something or not... you're right.
Enjoy your own company.
Politicians speak a different language to you and me.
Don't believe the Hype
Butch and Sundance were cool.
and Sue just said. ... Go to bed when you are tired.

I could go on and on but you knew that anyway. Please send me your own thoughts and I'll put them in the next blog. Life's lessons are often won the hard way so please share.









 

Tuesday, February 3, 2015

Phil Jeremy Personal Training: Phil Jeremy Personal Training: IN DENIAL OF FAT

Phil Jeremy Personal Training: Phil Jeremy Personal Training: IN DENIAL OF FAT: Phil Jeremy Personal Training: IN DENIAL OF FAT : “Even as your body betrays you, your mind denies it.” ― Sara Gruen , Water for E...

IN DENIAL OF FAT


“Even as your body betrays you, your mind denies it.”
Sara Gruen, Water for Elephants

Okay I've said this before but De-nial is not a river in Egypt!......but its what so many people do when analysing their fitness and health. I find it astonishing. The amount of people I talk to who tell me how to eat and how to exercise and what's right and what's wrong ... .and they are either overweight, obese, or just plain fat and are always ill.
 It beggars belief. Its like some poor guy living in a squat or rundown area of town with no job, no money and no career and no prospects for improving his life.... and then telling me how to invest and make a fortune. It really is odd.

 Let me tell you what all overweight people do;-

They are always on the latest fad diet.
They never weigh themselves and usually don't have a set of bathroom scales.
They drink diet coke.
They believe that they are fat due to their genes.
They all say they hardly eat.
THEY ALL SAY THEY EAT REALLY WELL.
They drink just a few glasses of alcohol ... well apart from weekends and parties, and lunchtime, and if friends come over, and if its a birthday, Xmas, New Year, Thanksgiving, celebration or just a social drink.
They have hardly any full length mirrors in the house especially not in the bathroom.
They own a huge amount of clothes (To try and hide the obvious)
They do not believe that they will get ill as a result of their weight.
They do not believe they will be a burden on the health service or family as they get older.
They walk a little and very slowly believing that's all they need to do to stay slim because the BBC said so.
They have very low lighting around the home.
They think that fruit is not sugar.
They won't read this blog .... (but well done if you have).
When it comes to exercise they believe that they are a non responder, so there's no point.
They hardly ever eat a full nutritious breakfast.
They believe healthy people are obsessed, blissfully unaware that they, of course, are obsessed with food.
They believe that lifting weights will not make them leaner.
They never take the stairs.
They think High Intensity Interval Training is dangerous and wouldn't work on them anyway because they are different to the rest of humanity.
They have a special injury which prevents them from exercising.
They do not believe that if they ate more (of the right food) they would lose weight.
They have lots of unused healthy supplements in their cupboards because they don't need them.

And as I said at the start, they all tell slim, fit and healthy people what they need to do because they know all about it.
 Now I will no doubt get a flurry of emails and messages telling me that fat people are beautiful too, fine, that's in the eye of the beholder but which ever way you spin this it ain't healthy... FACT.
Again I will get someone quoting the 'Daily Something' saying many people are fat and healthy, that's another myth. Have you ever looked at an analysis of their blood?.... thought not.
I could go on but the central point is that I have never met a client of any age or shape who did not lose fat, gain muscle and feel great as a result of improved fitness and health by following correct nutrition and exercise.
So firstly recognise you have a problem, second decide to fix it and third either get good advice or a coach or a book, (whatever works for you) and stick to the plan; and when you have achieved your goal realise that this new way of life IS your way of life, now and forever.

If you agreed with any of the statements above but are one of the 64% of the UK or US population that is overweight or obese then get a grip.......and do something about it, otherwise one day that river of de-nial will lead to a waterfall of problems that you are going to go over.
Take control now!






 

Thursday, January 1, 2015

The Health Junkie: ATTACKING LIFE AT 60 ....

The Health Junkie: ATTACKING LIFE AT 60 ....: This month I reached 60 years of age. I am an ultra-marathon runner, a personal trainer and a fitness and nutrition coach, last month I ran...

ATTACKING LIFE AT 60 ....

This month I reached 60 years of age. I am an ultra-marathon runner, a personal trainer and a fitness and nutrition coach, last month I ran a 3/4 marathon ... and two months ago the Grand Canyon from Rim to Rim, my body fat is under 10% and yet today, suddenly, I feel 'older'. This seems to have crept up on me from nowhere as last month I felt fine. Perhaps I should explain. This is somewhat of a milestone for my family, as my father, grandfather, and great grandfather all died at 59 . I am therefore the first male in my family in four generations to reach age 60, what does this mean and how should I react ?
  I do not feel proud though I do feel grateful and fortunate as I do not take my health  for granted and never have. If  I am fit (and God willing healthy now and in the future) then this is only because of decisions I have taken in the past and this is the point of today's blog.
  Having reached this milestone the important thing is one's continued health and fitness and how to achieve it. Maintenance is fine but I firmly believe in setting goals as this will push you and keep you focused on a plan. Although this past year I had a goal to run the GC, I achieved it by training 4 to 5 times a week and by doing weights, high intensity sprint workouts, running Alpine mountain races and eating a healthy nutritious diet. I didn't succeed in running the Grand Canyon R2R because I was lucky I did it because it was planned and every step towards that goal was planned ... and I stuck to it because I had to. There were many times when I didn't feel like getting up at 5 am to run a training race or eat salmon and vegetables for breakfast but I had too because otherwise I'd probably be sitting on the banks of the Colorado river waiting for a helicopter to rescue me ... (which incidentally happens about 250 times a year).
   I was motivated to prepare well partly through fear and partly from a desire to do well and enjoy the experience, in fact this latter point was probably the biggest motivating factor. I wanted to enjoy it and hoped that it would not be one big 'pain fest'. It was hard of course but my main memories are of a very emotional, beautiful and life affirming experience.
    I never even thought about how old I was I just did it and this surely is the point. I think we all place barriers on ourselves, 'I am too old to run', 'I am too fat and can't lose weight', 'I can't get fit because I have unusual genes', 'My work stops me from eating properly', ' I've got three kids and have no time to exercise'.... and on and on.

                       STOP TELLING YOURSELF THIS STORY, IT'S A LIE.

This is your life, you only get one, so why not make it a wonderful adventure. It doesn't just happen you have to make it happen. Many people are stuck in dead end uninspiring jobs or stale relationships but we all have a choice, even if you don't think you do. The place you are in now is as a result of decisions you took somewhere in your past and your future will be as a result of decisions you take now. I am not espousing some new age feel good baloney, this is your reality, you chose it, if you don't like it take a deep breath, take a risk and change it.
        Remember the 'rocking chair test'. Imagine sitting in your rocking chair at whatever ripe old age you get to and ask yourself a question. Did you make the most of your time on earth? Did you do all you could for yourself and others? Did you have fun and excitement? Did you achieve? Were you kind and considerate? Did you inspire others? Have you had a meaningful and fulfilled and happy life?
        If you answered 'No' to any of these questions then now is the time to make some decisions and change what you are doing and thinking.
I believe it was the Archbishop of Canterbury who said that every morning he wakes up he decides ...                    
                             'to attack life before it attacks me'

      .... and that's from a religious man, makes you think doesn't it.

Today is New years day and I've just done a fabulous 16k run in the Esterel hills on the Cote d'Azur in France. Time to attack the year, makes some plans and follow through with them ... whatever age you are.
 Stay Healthy and a Happy New Year.