2024-03-11T10:56:00Fundamental Sports and FitnessGemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk1651259472024-03-11T10:56:002024-03-11T10:56:00How to get a Personal Best at Parkrun<p>Do you want to get a Personal Best at Parkrun?</p>
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<p>Doing a Parkrun is great to put into your weekly training plan, it can give you something to work for, it has a great community feel and social event but it is also a good opportunity to race your 5k race timed as it can simulate a race with a starting area, other competitors and trails to follow.</p>
<p>To set yourself up for the best time for a Parkrun personal best here is a 4 week training plan for you to try.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/PB_at_Parkrun.png" alt="" width="600" height="450" /></p>
<p>Remember if you’re new to exercise please consult a doctor before trying anything new.</p>
<p>Give it a try and let me know how you get on with the training. Do you notice a difference with your times?</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9462024-03-04T13:34:002024-03-04T13:34:00I feel the need, the need for speed<p>Yes the title comes from one of my all time favourite movies Top Gun, but speed is also important for runners too. </p>
<p>Once you’re able to run a set distance, most people’s next goal is to run it faster.</p>
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<p>It’s simple really, you want a personal best or an elite athlete wants to set a world record. But here are some things to think about before you start adding in speed work into your training.</p>
<p>Adding speed into your usually training regime means that your body is challenged to work harder, as you adapt to these additional demands you get fitter.</p>
<p>To understand speed, first think about the energy systems our body uses.</p>
<p>When your running at a slow steady pace your body uses oxygen in the muscles, carbohydrates and fats (aerobic). As the intensity increases the body can longer use the oxygen in the muscles and relies on glucose as fuel.</p>
<p>During a speed session it is important to put time recovery elements, to enable your body to break down the waste products of lactic acid.</p>
<p>Bear in mind It’s not a good idea to have a big meal before training, as the blood is diverted away from your digestive system to your muscles, this is why you might get a stich or feel crampy.</p>
<p>A speed session is going to be tough, there is no point in running a sub maximal effort in one of these or you just won’t feel the benefit of doing them. Mentally you’re going to have to overcome your bodies desire to stop when it gets painful.</p>
<p>Don’t make any silly decisions; you may start to feel light headed as your brain is dealing with the lack of oxygen when you switch energy systems. Your brain needs both oxygen and glucose to function, but as glucose supplies are depleted that is when the dizziness can come on.</p>
<p>When you doing a speed session correctly you’re pushing your heart rate as high as possible. But be sensible, you will need to have a good base level of fitness before you push yourself to go and do a speed session. Not only plan in well-timed recovery into your session, but also make sure the follow days exercise is at a steadier pace.</p>
<p>Where is your favourite place to do a speed session, do you prefer going to a track, doing a HIIT session in the gym or changing your pace on the street between lamp posts.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9452024-02-26T13:15:002024-02-26T13:15:00Do you have the perfect running form?<p>As you run longer or your body gets fatigued you’ll find your running form may start to falter which can lead to poor running mechanics and injuries.</p>
<p>The 5 areas to focus on are:</p>
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<ul>
<li>Spine – when you’re tired the thoracic region (upper spine) will lean forwards, this will make breathing more difficult and changes your centre of gravity, so you’ll find your quads may get that burning sensation as they’re having to work harder.</li>
</ul>
<p>Combat this by bringing your chest up and looking forward.</p>
<ul>
<li>Hips – as fatigue kicks in your your legs can move inwards which creates your hips to drop.</li>
</ul>
<p>Think about keeping your pelvis level like a bucket of water and squeezing your glutes as you’re running.</p>
<ul>
<li>Knees – If your leaning forwards more because more pressure is going through your quads as they’re getting tired, more pressure will be going through your knees, which may create pain.</li>
</ul>
<p>Try and keep your body upright, so your knees don’t drop over your toes.</p>
<ul>
<li>Ankles – Your ankles can start to roll out (eversion) when you’re tired, meaning they’re in contact with the ground more.</li>
</ul>
<p>Help this by picking your feet up off the floor even when you’re tired.</p>
<ul>
<li>Elbows – As your tire your arms drop lower as they feel heavy, but it means more work for your shoulders.</li>
</ul>
<p>Aim to keep your elbows bent at 90 degrees and close into your body as you run.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9442024-02-21T13:02:002024-02-21T13:02:00Are you an early riser? <p>When do you choose to exercise?</p>
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<p>Are you somebody who likes to get up at the crack of dawn and get your workout in whilst everybody else enjoys more sleep, do you like to split the day up and escape during your lunchbreak or are you somebody who prefers to destress at the end of the day before heading home.</p>
<p>Personally I don’t have a set time for training as it always depends when I have clients in, so it can be a bit challenging to stay motivated and accountable and with having the boys I prefer to get extra sleep when I can so even if the boys are up early, you’ll find me enjoying a cup of coffee in the morning rather than lifting weights.</p>
<p>Training early can have its benefits.</p>
<ul>
<li>You’re less likely to skip sessions. There are fewer excuses that can happen, like going for lunch with friends, meetings over running or being tired when you get home.</li>
<li>You’ll be more productive. With increased endorphins after your workout, you’re likely to be more aware, energetic and have increased mental clarity.</li>
<li>You’ll eat better. Once you’ve trained, you’re more likely to make healthier choices during the day with your eating habits.</li>
</ul>
<p>Does training first thing tempt you?</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9432023-11-27T14:16:002023-11-27T14:16:00Can following a vegan diet make you a stronger runner?<p>There has been a big increase in recent years of the number of people following a vegan diet. The media may have had something to do with it, with documentaries like The Game Changers, the accessibility of vegan food in the super markets and restaurants and of course high performance athletes getting great results at an elite level that follow a plant based diet.</p>
<p>As with any diet there are healthy and unhealthy ways to follow a vegan diet.</p>
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<p>The health benefits to leading a vegan diet include better kidney function, reduced risk of diabetes, cut risks of developing certain cancers, improve joint pain and swelling, lower risk of heart disease, high in fibre and antioxidants.</p>
<p>Once you’re in full training mode your body needs more energy to fuel your body for all the additional activities you’re doing. It is important to make sure your diet and food intake reflects this.</p>
<p><strong>Protein</strong> is one of the key building blocks needed for building and repairs muscles. The more active you are the more you need. You need to make sure you get complete sources for protein (contain all amino acids) including soy and quinoa. Most plant based protein sources are incomplete; this is why you need a variety of food each day, including pulses, beans, nuts, grains, seeds and leafy veg). If you’re not getting enough protein eventually your muscles will break down and reduce strength and power.</p>
<p><strong>Fats </strong>for endurance athletes are a vital fuel source. Once your body as used its glycogen stores it will turn to fats as the main fuel source. Dietary fat is needed to absorb some vitamins which help with recovery, immune system and bone health. Omega 3 and 6 are needed in a healthy balance. As vegans can have more grains this can increase omega 6 in relation to omega 3, which long term can lead to inflammation. Flaxseed, chia and hemp seeds all contain omega 3 if you’re not getting this from oily fish. Other foods which can lower inflammation are olives, avocado and macadamia nuts.</p>
<p><strong>Minerals </strong>can be lower in vegan runners, depending on food intake. Particularly affected are sodium, calcium, iodine, zinc and iron. Low levels can cause cramps, stiffness and fatigue. Think about adding sea salt on one meal. Foods high in calcium are tahini, almonds, leafy green veg, sesame seeds or coconut, soy milk.</p>
<p>Weight training, impact work or when you’re on your period can affect iron levels. Chick peas, lentils, dried figs, spinach, kale and beans are high in iron combine this with vitamin c from fresh fruit will aid absorption.</p>
<p><strong>Vitamins </strong>are needed to keep you healthy. Vitamin B12 is needed for healthy blood cells and nervous system. Within food it is not absorbable, so if following a vegan diet you’ll need supplements. Vitamin D is important and if you’re not getting this from eggs or dairy products and if the sun isn’t shining this can be difficult, so again a supplement may be needed again.</p>
<p>Have you always followed a vegan diet? If not have you noticed an improvement in your performance or lifestyle since you switched?</p>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9422023-11-13T15:29:002023-11-13T15:29:00Don't Let Your Periods Control You<p>In recent years periods have become less of a taboo subject as media coverage has started to increase with top athletes talking about their periods and more research being done into the physical and mental effects on periods, hormones and exercise.</p>
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<p>Leah Williamson Lioness’s Captain opened up on how endometriosis affects her performance and the pain she could be suffering.</p>
<p>Kit manufacturers are now taking into consideration the colour of the shorts and leak protection going into the design of female kits.</p>
<p>Dina Asher Smith talked about how she was on her period and caused her calf to cramp during the 100m final of the European Championships, shattering her hopes of a gold medal.</p>
<p>It’s no wonder performance can vary so much during a month when oestrogen and progesterone hormones are released at different levels sometimes causing havoc on the body.</p>
<p>During the second half the cycle when premenstrual symptoms general start can be when the dip in performance is noticed, partly due to low mood, anxiety, feeling bloated, tiredness and being irritable. Oestrogen levels are at their lowest during the last phase of the cycle this can be the most detrimental and hamper performance levels.</p>
<p>If you’re a regular runner and suffer from painful periods exercise usually can help with painful periods, however if you’re an elite performance runner you may not get your personal best. Once your period has finished, you’ll find energy levels become back to normal as oestrogen levels increase again.</p>
<p>Of course everybody is different and it is important to track your own cycle and performance levels to start noticing patterns that form during the various phases.</p>
<p>Once you can spot when you feel your strongest weeks are going to be you can harness this to lift heavier and train harder. On the days you’re feeling more tired you know to rest and take advantage of that, rather than struggle with an unproductive training session.</p>
<p>To minimise the impact your period has on your training as well as tracking your period, have a healthy balanced diet (avoid the sugar cravings the best you can), take painkillers if you need to and evening primrose oil to reduce PMS symptoms.</p>
<p>What have you found works best for you?</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9412023-11-01T08:37:002023-11-01T08:37:00How to get the best from your Heart Rate<p>What is HR Training?</p>
<p>With this type of training you can forget about the pace your running at, but instead focus on what your heart rate is doing.</p>
<p>Depending on the type of run you’re doing will affect the heart rate zone your wanting to run in.</p>
<p>Heart rate training is very personal as we all have different resting heart rates and therefore different maximum heart rates. So you’ll find a beginner or a retuning to running runner will have a different maximum heart rate to somebody who is an experienced runner. </p>
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<p>Your resting heart rate is when your laying in bed, or sitting on the sofa relaxing, whereas your maximum heart rate is when you push yourself to the max, for example running as fast as you can for 100m. You’ll find everything else you do in the days falls somewhere in between.</p>
<p>Remember stress, sleep and illness will all affect your heart rate.</p>
<p>There are lots of benefits to heart rate training, it helps you to get in tune with your body and you will start to know what it feels like to run in the different zones.</p>
<p>You’re fitness will improve, can you can notice a difference in your speed when you really push yourself.</p>
<p>You can split Heart Rate training into Zones 1-5.</p>
<p>Generally Zone 1 would be for your recovery runs up to zone 5 for you fast speed work at maximal effort.</p>
<p>I find a lot of runners do their easy long runs too fast and this in turn affects their heart rate. By slowing down these runs, you’ll find you’ll be able to stay in zones 1 and 2 for longer. When it then comes to and endurance event on race day, your body will naturally be able to capitalise on being able to keep your heart rate lower, get more oxygen around your body for longer whilst keeping in the aerobic energy system and therefore using stored fat in your body for energy rather than relying on energy gels and drinks for the glucose boost for energy to keep you going.</p>
<ul>
<li>Zone 1: Recovery runs. Very light exercise 50% to 60% of MHR, hold a conversation with ease.</li>
<li>Zone 2: Easy runs. Light exercise, 60% to 70% of MHR, still able to hold a conversation.</li>
<li>Zone 3: Longer, tempo runs. Moderate exercise, 70% to 80% of MHR, may start to feel breathless.</li>
<li>Zone 4: Interval training. Hard intense exercise, 80% to 90% of MHR, tough to keep a conversation going.</li>
<li>Zone 5: Very short intervals. Very hard exercise, 90% to 100% of MHR, working to your maximum, shouldn’t be able to push any further.</li>
</ul>
<p> </p>
<p>Most training watches now have the ability to track your heart rate, for even more accurate reading you can wear a chest strap.</p>
<p>To work out your maximum heart rate MHR, the simplest way is to do 220 – you age. For a 39 year old this would be 181. For a more accurate and recent calculation you can use this formula [208 – (0.7 x age)]. The same person would be 180.7.</p>
<p>Once you’ve worked out your own training zones you can transfer this across into your training plans. Remember your easy runs that are completed in zone 1 or 2 will often feel too easy because you’ve had to slow your pace down. Don’t worry this is all part of the process to getting fitter and running better.</p>
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<p> </p>
<p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9402023-10-24T12:42:002023-10-24T12:42:00Don't Let Asthma Stop You<p>Don’t Let Your Asthma Stop You</p>
<p>I was diagnosed with asthma as a teenager. I was so active and playing sports daily, I couldn’t understand why I was getting out of breath so easily and struggling to recover compared to the rest of my team mates.</p>
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<p>It took a while for me to get an asthma diagnosis, but eventually it happened and I have exercise induced asthma.</p>
<p>Now it wasn’t an easy path to getting the right combination of inhalers and it took a lot of experimenting on different types before it was well managed. Even when we had it right, and I was well warmed up for football matches when I was playing I knew at some point in the game I’d need to stop to take my inhaler.</p>
<p>It was very scary at the start, but my team mates and coaches were used to it and always had my inhaler ready to run on.</p>
<p>Although I’m not playing 90 minutes on a football pitch anymore and going gym based strength work it is unlikely to affect me, I know if I was too push myself cardiovascularly it would likely affect me. I find the cold weather, and illnesses affect me more now and are likely to cause problems. </p>
<p>I didn’t let it stop me and you shouldn’t too.</p>
<p>What is asthma?</p>
<p>Asthma is an inflammation of the small tubes that carry air in and out of the lungs. When these airways become irritated the muscles around them tighten and narrow with a sticky mucus on them. This is what makes it harder to breathe.</p>
<p>Medication to take?</p>
<p>There are some many preventer and reliever inhalers out there, as well as steroid tablets depending on the severity of your asthma. Make sure you have a thorough consultation with your GP and Asthma Nurse to check you’re on the right combination for you.</p>
<p>What can you do to help?</p>
<p>Have a good understanding of you asthma triggers so you can take preventative measures. By keeping a diary of when your symptoms are worse or when you have an attack, you’ll start to see patterns emerging and then you can put things in place.</p>
<p>Look at your food and drink consumption, I always found after I’d had alcohol the next day my chest would feel tighter and would take me longer to settle into training.</p>
<p>If you feel like you might be having an asthma attack, stop and take your reliever inhaler. Rest before you’re ready to carry on.</p>
<p>You might need a longer warm up than others to prepare your airways for what is about to happen.</p>
<p>If the cold weather affects you, wear a buff or snood to cover your mouth, it can make breathing easier and less painful.</p>
<p>Lastly always carry your inhaler with you, you never know when you might need it.</p>
<p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9392023-05-23T15:02:002023-05-23T15:02:00Hydration is key<p>Now the weather is starting to get warmer the importance of staying hydrated when your exercising is paramount.</p>
<p>Serious side effects can happen if you become dehydrated. They can range from:</p>
<hr />
<ul>
<li>Being thirsty</li>
<li>Dry mouth</li>
<li>Dark urine/not going to the toilet</li>
<li>Dry skin</li>
<li>Headaches</li>
<li>Muscle cramps</li>
<li>Feeling dizzy</li>
<li>Fast breathing</li>
<li>Confusion and tiredness</li>
<li>Fainting</li>
</ul>
<p>Your body needs water to survive, it’s in the cells in your body, helps to control your heart rate, blood pressure and brain function. You can lose water through sweat, urine, tears and poo you’re your normal bodily functions) and you can replace water easily by drinking.</p>
<p>When you exercise you need to drink more to replace the additional fluids lost through sweat. When its warmer weather you’re going to sweat more so you’re likely going to need to drink more.</p>
<p>As a general rule of thumb if you’re exercising and running for less than 60 minutes you won’t need to drink lots of additional fluids. If you’re planning on a longer session, then it’s time to think about what you need to drink.</p>
<p>On long runs if you find you’re sweating a lot, then not only do you need water but also need to replace the lost electrolytes. This is where energy drinks, sachets and gels can benefit you.</p>
<p>Electrolytes are salts and minerals that include sodium and potassium that are in the blood. They conduct the electrical impulses in the body. This is why when you’re dehydrated; your normal bodily functions don’t work effectively and at a worst case cause your body to shut down.</p>
<p>You can monitor how much water you lose during long runs and exercise by weighing yourself pre and post exercise without taking on additional fluids. This gives you a base line figure to work with, for how much fluid your need to take on board to continue to function at your best.</p>
<p>Once you have this information you can start to plan regular intervals when you need to drink during your runs and training, this will help prevent dehydration symptoms and you can even maximise your performance by maintaining your energy levels for long periods of time. </p>
<p> </p>
<p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9382023-03-21T14:34:002023-03-21T14:34:00Do you suffer from lower back pain?<p>Having a bad back can be so debilitating. It can stop you getting a good night sleep and have the knock on effect of getting you down and irritated.</p>
<p>When it stops you doing your normal everything things you know it’s time to do something about it.</p>
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<p>In an ideal world we would all go and have regular sports massages, have a varied programme to do at the gym and have the perfect mattress to sleep on. But this isn’t always the case.</p>
<p>It’s time to take control of the things that can make a difference.</p>
<p>Let’s break it down into what can cause a bad back:</p>
<ul>
<li>Lifting or picking something up badly</li>
<li>Twisting or turning too quickly</li>
<li>An external force to your spine</li>
<li>Poor sleeping position</li>
<li>Bad posture or work position</li>
<li>Incorrect training</li>
</ul>
<p>The list could go on, but hopefully that covers a few things. The problem when you have a bad back, it’s likely to keep reoccurring because the muscles don’t know how to support your back correctly. Then when your back flares up the muscles tighten and go into protective mode, even if this isn’t necessarily what we want to happen.</p>
<p>Do you know what’s caused your back pain in the past?</p>
<p>I know mine was from too much impact work when I was younger that caused damage to the discs in my spine and now I have to be careful with rotation movements.</p>
<p>The muscles I’m going to focus on today to help you understand back pain is your Quadratus Lumborum (QL) and Glutes.</p>
<p>The QL runs from your lower rib and your pelvis on both sides of your body, this can feel tight either side of your spine when sore. This muscle is generally the one that responds well to massage and can ease pain.</p>
<p>Your glutes are the big muscles that form your bottom. However they attach at the top of your pelvis and lower back. If you have ever been for a massage and you have a bad back, this is why your sports massage therapist might do some work on your glutes to alleviate lower back pain.</p>
<p>Whilst these muscles are the ones that can cause the problems, to help prevent lower back pain you want to train you deep internal muscles, like your Transverse Abdominals and your Internal Obliques. These muscles encompass your spine and create the stability needed for a ‘strong core’.</p>
<p>Exercises that work on abdominal bracing and a twisting action will help to improve these.</p>
<p>What are your favourite lower back and core exercises?</p>
<p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9372023-01-17T15:30:002023-01-17T15:30:00Why do you take part? <p>What does sportsmanship mean to you?</p>
<p>Sportsmanship is “an understanding of and commitment to fair play, ethical behaviour and integrity, and general goodwill toward an opponent. It is an affirmation that an athlete is disciplined enough to have perspective, maintain poise and do what is best for his or her teammates”</p>
<hr />
<p>It’s one of my main reasons I love taking part and being actively involved in helping others within sport. I’ve witnessed it when playing football and when obstacle course racing, helping other races tackle an obstacle, particularly important when you can see it might be their first time coming across the challenge or when you might need a leg up yourself.</p>
<p>Sportsmanship not only applies to sport and physical activity, but follows though into everyday life. I’ve seen the importance of teaching sportsmanship to children in schools. How they learn to respect one another and grasp the understanding of rules and expected behaviour.</p>
<p>Having a negative experience of sportsmanship can have a big impact on somebodies experience in sport.</p>
<p>Has this ever happened to you?</p>
<p>Maybe when you’ve been running you’ve been on the end of some negative comments, been in the gym and not fancied going into the weights zone in case you feel intimidated or not supported by the other people in there.</p>
<p>This is one of the reasons I set up the studio.</p>
<p>I’ve created a safe and friendly environment where all my clients feel supported and look after each other in the sessions.</p>
<p>If you have an event coming up and want to train here, drop me a message. </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9362023-01-10T15:07:002023-01-10T15:07:00The most common injured area is...<p>Many of you will know about the issue I’ve had with my knee over the last few months, thanks to some body boarding and ‘old lady breaststroke’ during the August bank holiday weekend.</p>
<p>Its turns out I’ve torn part of the cartilage in my knee, and I now have the long slow recovery process to work through, as I’m very keen to avoid a surgery on it.</p>
<hr />
<p>Did you know the knee is one of the most commonly injured areas in the body?</p>
<p>The knee can be impacted by changes to other areas of the body, in particular the ankle and hips as these sit above and below that region.</p>
<p>Bones that directly impact the knee are the femur (thigh bone), the tibia and fibula (shins) and patella (knee cap).</p>
<p>The muscles that surround those bones are the calves, hamstrings, quads, glutes and they all play an important role in the function of the knee.</p>
<p>Common knee injuries are</p>
<ul>
<li>Patella Tendinopathy (jumpers knee)</li>
<li>IT band Syndrome (runners knee)</li>
<li>Patellofemoral Syndrome</li>
<li>Anterior Cruciate Ligament Injury</li>
</ul>
<p>There are a range of tests we can perform to assess and diagnose knee pain. The results from these would then inform us which stretches and exercises to perform as part of the recovery programme.</p>
<p>Although the cartilage damage isn’t listed as one of the common injuries, I’m going to share with you some of the exercises and recovery techniques I’m using at the moment. The key with all recovery exercises is to make sure you do them regularly.</p>
<p>In my case I’m doing them every day, usually in an evening when I get home from work.</p>
<p>Because I’ve adapted and been using my better leg for a long period of time as bending my knee on my injured leg has been painful, there has been a small amount of muscle wastage on that side and it is slightly slower to react to get to full muscle contraction, so part of the programme is to build the strength up in the hamstrings, quads, calf and glutes.</p>
<p>The other side to the programme has been to regularly use the foam roller again, as my muscles were very painful to massage during the session.</p>
<p>So far the programme has been going well, I’m determined to do my exercises and force myself even when I don’t want to. Knowing I have somebody to hold me accountable to the programme also makes a difference, which is why I know so many of my clients book sessions with me as they know they have to do it.</p>
<p>I’m still very aware of the pain, but I can see small improvements. I angle I can bend my leg back at the knee, before pain sets in is getting better. I can do more walking again, but I’m still very mindful on the speed I go, and how I get up from the ground if I’ve been sitting down.</p>
<p>I know there is still a long way to go, and I’m making sure I’ll be fit ready for camping, hiking, surfing and all the adventures with the boys this year.</p>
<p>Have you got any injuries at the moment that you’re dealing with?</p>
<p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9352022-11-25T13:07:002022-11-25T13:07:00How's your balance<p>We've talked in the past about ankle strength and stability, but this exercise is a fun way to see how your balance can improve.</p>
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<p>I've taken a simple single leg balance and added in a throw and catch against the wall, or even harder stand on an uneven surface and do the same thing. I've used a wobble board, but you could easily use a cushion too.</p>
<p><iframe width="560" height="314" src="//www.youtube.com/embed/oGAPYTjuAZI" allowfullscreen="allowfullscreen"></iframe></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9342022-11-04T11:46:002022-11-04T11:46:00An Important Element To Running<p>Whenever we need to move, our body needs to balance. This can be made harder if your ankles are unstable.</p>
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<p>It maybe due an injury which has weakened ligaments and tendons in the joint, like a sprain or strain from going over on a curb or twisted on a rock if trail running.</p>
<p>Or an overuse injury, which is causing the muscles in the lower leg to work harder.</p>
<p>It could even be a biomechanical issue which stems from how your body as a whole moves.</p>
<p>Balance in sport is defined as the ability to stay upright or in control of your body movement. This can even be static (staying still) or dynamic (moving/running).</p>
<p>A simple test to assess your balance is to stand on one leg, yes it really is that simple.</p>
<p>If you want to make it harder you could try standing on one leg with your eyes closed or on an uneven surface like a wobble board or even a cushion, to challenge yourself more.</p>
<p>You can practise this regularly each day at home, even when you’re running mix up the surfaces you train on. This will give you the opportunity to stabilise your ankles in a realistic environment but also provide a nice variety to you training runs.</p>
<p>Your balance improves because your proprioception improves. Proprioception is the ability to be aware of the position and movement of the body. The more you can practise an exercise the more the nerve signals from the brain and muscles get quicker as it recognises the movement.</p>
<p>This is one thing I’m working a lot on with my clients at the moment in the studio, progressing on from the static single leg balance to more complex exercises, as the winter months set in and weather is less predictable the chances of slips become higher. I want to do everything in my power to make strong healthy runners.</p>
<p> </p>
<p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9332022-09-28T15:58:002022-09-28T15:58:00Want to shave 5 minutes off your PB?<p style="text-align: center;"><u>A Personal Best and 5 minutes shaved off Robin Hood Half-Marathon</u></p>
<p><strong><em>“The day of the Robin Hood half-marathon went better than I imagined! I felt strong, stuck to the plan, and didn’t stop running once! In past years I would have had a walking break after 8/9 miles, but this time I just kept going and going and got myself a PB! Shaving 5 mins off my previous best. All the hard work with Gemma certainly paid off and I can’t thank her enough for her continued support in helping me achieve my goal!” – Kishan Rabheru.</em></strong></p>
<hr />
<p style="text-align: center;"><strong><em>****</em></strong></p>
<p>As you can see, it’s been a busy few weeks for Kishan and my clients; many of them have competed in the <strong>Great North Run</strong>, <strong>Robin Hood Half-Marathon</strong> and <strong>Bournemouth Half</strong> coming up next month.</p>
<p>The people I work with all have their own story, but the one thing they have in common is they all realised they needed strength-training along with running technique work to make sure they were prepped and ready to make the most of their events.</p>
<p><em>Most people make the mistake of just concentrating on clocking up the miles</em> – but that is only half the job. The key to improvement (and a faster race) lies in your muscle strength.</p>
<p>Kishan started training with me a few years ago for the London Marathon in 2020, he was plagued by shin-splints and although gutted the marathon was postponed because of covid – it was a blessing in disguise as we could do the necessary recovery training to allow him to complete it virtually, later in the year.</p>
<p>In 2021, Kishan decided he wanted to do the Robin Hood Half-Marathon and set himself the challenge of training hard for several months to get a PB. He also wanted to be able to run throughout the entire event with no walking breaks, plus, his aim was to improve his upper body strength.</p>
<p>The challenge was set.</p>
<p>We had a lot of work to do, but we also had the time to do it.</p>
<p>And you know me, I love a challenge.</p>
<p>The first thing I did was to look at his nutrition, weight training, running technique and mind-set. His nutrition needed the most attention, he’s very lithe and very active, two massive components we have to take into consideration when working out his daily food intake.</p>
<p>Here are some more kind words from Kishan, who’s on a high after competing in the 2022 race last weekend.</p>
<p><strong><em>“The PT sessions with Gemma have really helped me with my strength and conditioning; from the various weighted exercises, body weight exercises to also the running techniques she had planned for me. She is always on hand to make the necessary adjustments if I wasn’t doing anything properly but also giving me the belief to go up on the weight categories to push me that little more to get stronger.</em></strong></p>
<p><strong><em>Next stop…. London Marathon 2023!!!!”</em></strong></p>
<p>I can’t wait to see him tonight. I’m fully expecting him to turn up to the studio with his medal around his neck and a big smile on his face.</p>
<p>If you want to follow in Kishan’s footsteps then why not sign up to my running workshop happening in the studio on Tuesday 18<sup>th</sup> October, cost is £10, and we have space for 8 people.</p>
<p>Click the link to book your spot and get your trainers ready for next year’s races.</p>
<p><a href="../programmes/workshops">https://www.fundamentalsportsandfitness.co.uk/programmes/workshops</a></p>
<p><strong><em> </em></strong></p>
<p> </p>
<p> </p>
<p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9322022-09-13T15:26:002022-09-13T15:26:003 Exercises to Help Shoulder Pain<p>Shoulder pain can be a really big problem and very frustrating when it comes to exercise.</p>
<p>You might not realise it, but like many injuries when they happen you suddenly notice how much you use that area.</p>
<hr />
<p>I know when was having issues with my shoulders, we eventually pin pointed the issue to a combination of two things. Being in a car crash a number of years prior and shallow breathing caused from my diaphragm being in spasm from an asthma attack I’d had when running.</p>
<p>I’d done a lot of rehab exercises from the car crash and it was only when I saw a different physio that she was able to identify the breathing problem. But before that everything was so restrictive and I would get pain in my shoulders, neck and arms.</p>
<p>At the time I needed to do a lot of upper body training as I was in preparation for taking part at the Obstacle World Championship in 2019, just to throw another challenge into the situation. This didn’t help when I knew I needed to rest and make the most of my recovery days. What I was able to do however was to make sure I incorporated a lot of traditional rehab exercises into the training I needed to do.</p>
<p>Finding the right exercises to get the most benefit from can be a challenge and what works for one person might not work for another. This is one reason I like working with the clients I do, everybody is a bit like a jigsaw and we have to find the right combination of exercises to fit together to see the most benefits.</p>
<p>Here are 3 exercises that can help strengthen your shoulders.</p>
<ul>
<li>Arms bent at 90 degree shoulder flexion</li>
<li>Resistance Band Snow Angels</li>
<li>Laying Shoulder W’s</li>
</ul>
<p>Watch the video I’ve put together to show you how to do them.</p>
<p><iframe width="560" height="314" src="//www.youtube.com/embed/toWGig19fXM" allowfullscreen="allowfullscreen"></iframe></p>
<p> </p>
<p> </p>
<p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9312022-08-09T15:15:002022-08-09T15:15:00What is Sacroiliac Joint Dysfunction?<p>Do you ever suffer from lower back pain?</p>
<p>Your sacroiliac joint is a joint where your ilium and sacrum meet at the top of you pelvis and lower spine.</p>
<p>When dysfunction happens it is usually coupled with an element of pain in the lower back and hips.</p>
<hr />
<p>The joint is responsible for connecting the upper and lower body and because of this it experiences a lot of force going through it, however there is only has a small degree of movement in the joint.</p>
<p>SI joint pain, can happen through repetitive injuries and can be common amongst athletes or where excessive forces continue to go through the area.</p>
<p>During pregnancy the hormones that are released relax the sacroiliac ligaments with can make them hypermobile and cause pain later in life.</p>
<p>Pain can also be caused if there is an abnormality of the sacrum bone, this is usually only detected via an x-ray.</p>
<p>It can be really hard to diagnose sacroiliac joint dysfunction because it often presents as lower back pain.</p>
<p>Common symptoms of SI Joint dysfunction are</p>
<ul>
<li>Pain localised over the glute</li>
<li>Sharpe or stabbing pain down the back of the leg to the knee</li>
<li>Pain when sitting for too long</li>
<li>Tenderness to the SI joint</li>
<li>More pain when bending forwards</li>
<li>Pain when laying on side</li>
</ul>
<p>Treatment for SI Joint Dysfunction</p>
<ul>
<li>Strengthen core and glute muscles to support the SI Joint</li>
<li>Sports Massage and manipulation</li>
<li>Ice to reduce the inflammation of the joint</li>
<li>Medication or steroid injections</li>
</ul>
<p>Before any treatment plans can be put in place a thorough assessment should take place. This can include range of movement tests, palpation and check leg length.</p>
<p>If you have lower back pain it ibe worth investigating whether or not you could have SI joint dysfunction as there are plenty of things we can do to help you on your road to recovery.</p>
<p> </p>
<p> </p>
<p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9302022-06-21T15:14:002022-06-21T15:14:00Have you got it all figured out?<p>You’d think by the time we get to our 30’s and 40’s that we’d have this old exercise thing down. We’d have figured out what to do at the gym and know the kinds of sports we enjoy.</p>
<hr />
<p><br /> Right?</p>
<p> </p>
<p><em>Wrong.</em></p>
<p> </p>
<p>Many of my clients still don’t have a clue what works for them and what doesn’t.</p>
<p> <strong><u>Helen’s Story</u></strong></p>
<p>When Helen came to me, she realised she’d been squatting wrong for the past 20 years. In fact, she struggled to remember how to exercise at all. Helen has one of those brains that just switches off when she comes through the door.</p>
<p> </p>
<p> “<em>Tell me what to do</em>,” she says.</p>
<p> </p>
<p>It’s her way of coping with a high-powered job in the council where she spends all day making decisions and telling others what to do. She doesn’t want to think when she comes into the studio space, she just wants to move and switch off, not surprising then that she can’t remember what to do every time she turns up. It’s her safety valve. Her time out.</p>
<p> </p>
<p>She swims and runs but knows the importance of lifting weights and performing functional exercises to keep her bones strong and healthy as she gets older. For Helen, it’s more important than ever as arthritis runs in her family and she’s practicing prevention rather than cure.</p>
<p> </p>
<p>When she first came to me last year this is what she said:</p>
<p> </p>
<p> “<em>I know I’m not as fit as I used to be, my core is a joke, and I don’t understand how to co-ordinate my body. I’m an absolute wimp at having to lift anything heavy</em>.”</p>
<p> </p>
<p>You might be surprised to hear then, that last week she moved a sideboard down a flight of stairs in her flat because she didn’t have time to wait for some friends to help her. She’s gone from being at a loss of knowing where to start to being a strong, committed member of our small group training team and is reaping the rewards.</p>
<p> </p>
<p><strong><u>Gemma’s Story</u></strong></p>
<p><strong><u> </u></strong></p>
<p>Gemma works for the NHS so as you can imagine she has a stressful, challenging job in the best of times, let alone the worst of times. She came to me as the first lockdown lifted. She was desperate. <em>How do I know this</em>? Because to Gemma going into a gym was her worst nightmare.</p>
<p> </p>
<p>The first time I saw Gemma she was presenting herself as quite small, nervously fidgeting with her hands, not fully engaging with eye contact, looking around, trying to assess the situation and what she’d let herself in for.</p>
<p>She openly admits she had no motivation; her movements were slow, and she had suffered a series of repeat injuries during lockdown when she tried running. Some of her friends already trained with me and they persuaded her to come to the studio because she wanted to learn how to use weights properly.</p>
<p> </p>
<p>The first thing we worked on was her confidence and teaching her how to lift just 3 or 4 kilos because she’d never done it. She started off back-squatting 10 kilos and now she squats 65 kilos.</p>
<p> </p>
<p>She turns up twice a week without fail and at first her friends couldn’t believe her dedication. They doubted she’d stick to it. But not only does she enjoy her sessions, but she has withdrawal symptoms when she goes away on holiday.</p>
<p> </p>
<p>One of her friends is dynamite on the monkey bars. Gemma had seen him on one of my Reels on Instagram. The next time she came into the studio she said: “<em>I want to do that</em>.”</p>
<p> </p>
<p><strong>Challenge accepted. </strong></p>
<p> </p>
<p>Two months later she was swinging on the monkey bars and now there’s no stopping her.</p>
<p> </p>
<p>****</p>
<p> </p>
<p>Although they started at different times, these two amazing ladies now train together in one of my small group training teams. They look up to each other and keep each other motivated. The bond they have formed over the months is inspirational and there’s no stopping them on their journey to a healthier life, both physically and mentally.</p>
<p> </p>
<p>If you’d like to join them and start your own journey book in for a chat by <a href="../contact">clicking here.</a></p>
<p> </p>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9292022-05-11T16:00:002022-05-11T16:00:00Workout Challenge<p>I know life can be hectic, and finding time to fit in simple exercises can be hard. </p>
<hr />
<p>I'm writing this sitting in the cafe at the swimming pool, whilst Laura is swimming with Wilf. It's chucking it down with rain so I offered a lift in th car as she didn't fancy looking like she'd already been for a swim before arriving at the pool. </p>
<p>Because of this I'm going to keep it short a sweet for you this week. </p>
<p>Your challenge if you choose to accept it, is squeeze these 3 exercises into your week. </p>
<p>A press up, a plank and a wall squat. I've done a quick video to show you the best technique to use. </p>
<p><iframe width="560" height="314" src="//www.youtube.com/embed/WQjz8iMakQg" allowfullscreen="allowfullscreen"></iframe></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9282022-04-26T11:40:002022-04-26T11:40:00An Invitation for You<p>In business you probably already know how important it is to take a day out and work on strategy every quarter - working ON your business rather than IN it. It helps you get to your goals much faster and with a clearer route.</p>
<p>Makes sense, right?</p>
<p><strong>So, here’s an interesting question.</strong></p>
<hr />
<p>Why aren’t you adopting the same process for you and your health, after all, is there anything more important?</p>
<p>Stress is a massive danger, it can lead to high blood pressure, heart disease, anxiety, depression, headaches, weight gain, neck pain, bad back, poor sleep. Recognise any of these? All of them can affect your performance at work and at home. Do you find yourself making poor decisions, snapping at people, or your mind going completely blank?</p>
<p>I hear you. We all have stress in our lives. Every day we wake up and have to get from A to B, look after the kids, go on appointments, cook, sleep, clean, all while looking like fully functioning adults in control, argh!!!</p>
<p><strong>An invitation.</strong></p>
<p><em>I know how important it is to take time out for yourself. To de-stress and do something just for you, something that will keep you fit and healthy for your family. I do it by field walking.</em></p>
<p>I am inviting you to take a day out of your ordinary life to work ON yourself. Join me for a special VIP Day where we will focus on your needs to improve your health and stamina and combat the effects of stress; or get you ready for the race season if you are feeling competitive.</p>
<p>Here’s your agenda.</p>
<ul>
<li>A training session held at The Embankment in Nottingham where I assess your running technique and fitness levels.</li>
<li>A studio-based training session with all the kit, and then…</li>
<li>We sit down and create an individual training plan for your needs/venture.</li>
<li>Fast-track knowledge with me as your expert in your corner.</li>
<li>Kit recommendations from trainers to sports bras to which Vaseline to use (yes you will need it).</li>
<li>Feedback on your food diary.</li>
<li>VIP Handbook which sets your goals and highlights the obstacles likely to trip you up. We will come up with solutions and mindset hacks to get you over that finish line or to hit that goal you have set.</li>
<li>Injury assessment, I’ll warn you what to watch out for depending on your body.</li>
<li>Plus, we will come up with a list of small simple changes to your technique that will give you optimum results.</li>
<li>Then, once we’ve done all the hard work, you get to relax and enjoy a deep tissue massage that will relieve tight muscles and make your body more efficient.</li>
<li>You will leave with your goody bag which contains your Individual Training Plan – goal setting and obstacle hack list – Recommendation of technical changes to improve your performance - Food recommendations, Kit recommendations, Trigger Point Ball, Vaseline, running socks, T-shirt, and a follow-up call.</li>
</ul>
<p>This is a bespoke programme built entirely around YOU, getting you the results you need FAST.</p>
<p>I only have FIVE VIP Days available this summer so book early to avoid disappointment.</p>
<p>Your investment is £799, around the same price as a Spa weekend and the results will last a lifetime.</p>
<p style="text-align: center;"> <a href="https://checkout.stripe.com/pay/cs_live_a1FwaH75W9JhCaHH1u7FctZr9COf5PlsEztZxtpWzxurem4UBdKM3nw2hM#fidkdWxOYHwnPyd1blppbHNgWl1PYz1fZnNsVUl1SU49NHVJYTVXTkNBUScpJ3VpbGtuQH11anZgYUxhJz8nMWJyM3dIMEliY05TMEBcZkhUJ3gl"><span class="button blue">Book Now</span></a></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9272021-11-16T14:13:002021-11-16T14:13:00What is your favourite type of plank?<p>As as all know, life is set to challenge us. Last week was no exception for me, so I've set a more realistic fitness challenge for you all this week. </p>
<p>The plank challenge. </p>
<hr />
<p>I'm changing it up... It's not about how long you can hold them for. Instead its about how many different types of planks can you do. </p>
<p>I've listed 7 types of planks that cater for all levels and abilities, can you do a different one each day of the week. </p>
<p><a href="https://www.canva.com/design/DAEv5VvmHA0/armDc5j-4WDfCgcIDd5RCw/view?utm_content=DAEv5VvmHA0&utm_campaign=designshare&utm_medium=link&utm_source=sharebutton"><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/Plank_Challenge_(1).jpg" alt="" width="424" height="600" /></a></p>
<p>This is a great opportunity to test your own fitness levels and prepare for your next event.</p>
<p>Which one is your favourite plank to do?</p>
<p>I'm currently fully booked but I will be opening the doors in January to new clients if your looking for support. </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9262021-10-20T16:12:002021-10-20T16:12:00Scooters, bikes and Woolly Hats<p></p>
<p>Summer is my favourite season; I don’t know about you. But I’m embracing the winter, after the last year – the hats, woolly jumpers, and of course my birthday. But I’m not looking forward to the cold - the rain - and the dark mornings.</p>
<p></p>
<hr />
<p><strong>Don’t forget your clocks go back at 2am on Sunday 31<sup>st</sup> October.</strong> We might be getting an extra hour in bed (<em>not if you have kids</em>) but it also means we’re waking up in the dark and coming home in the dark.</p>
<p><strong>What does this mean for our workouts?</strong></p>
<p> Well, if you’re anything like me, it means we have to dig deep and get organised, as motivation can leave us at this time of year.</p>
<p>Personally, I like to get my workout out of the way first thing. But waking up when it’s dark is my worst nightmare – I love my sleep – and with two boys under five I’m already sleep deprived.</p>
<p> However, I have some techniques that we can all use to help us stay on track this winter. I challenge you to tick these off.</p>
<ul>
<li> First up, put your workouts in your diary as an appointment with yourself and don’t break it.</li>
<li>Buddy up this season with a friend to force you out of bed because you don’t want to let <strong><em>them</em></strong></li>
<li>Already have your workout planned so you know exactly what you are doing.</li>
<li>Of course, hiring a trainer means you’re investing in yourself and keeping yourself accountable. (I do have a couple of places open).</li>
</ul>
<p> The days seem much shorter at this time of year and so getting out and about at weekends is another great way to boost your health and fitness.</p>
<p> Our kids love going out and crunching all the leaves, conker picking and splashing in puddles. As a family we love going for a walk in the woods, Monty loves to get on his purple scooter and race ahead, Wilf is a speed demon on his balance bike. Me and Laura have very quickly realised there’s no point looking fashionable for these walks with our lovely jeans, jumpers, and boots. No, we need full running gear and trainers to keep up with the boys.</p>
<p> What do you love doing at this time of year? </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9252021-08-04T16:07:002021-08-04T16:07:00Do you know when to pull out...<p>Have you been as engrossed in the Olympics as me this week?</p>
<p>I love watching them; it’s a great chance to see so many sports that aren’t normally in the spotlight. My favourites so far have been the BMX, Skateboarding and of course Tom Daley Diving. I can’t believe Beth Shriever had to crowdfund her own journey to the Olympics and all that hard work and determination paid off when she won Gold.</p>
<hr />
<p>What about whose dreams who didn’t come true, either from injury or mental health issues, and they decided to withdraw?</p>
<p>Do you think there is a difference between a physical or mental injury?</p>
<p>Simone Biles made headlines with her decision to withdraw from the Gymnastics Team event citing mental health issues.</p>
<p>Watching her from my perspective in the qualifiers I could see something wasn’t right. She’s normally so crisp and precise with her movement and this wasn’t the case in her first few events. When it came to the finals she performed one vault and pulled out, which caused shockwaves in the media. Lots of people voiced their opinions on Facebook and Twitter, both in support and against her decision; everybody seemed to have an opinion on what she should have done.</p>
<p>Simone must have such a strong character, owning her own mental health, and listening to her instincts. Her knowing that her physical and mental abilities weren’t aligned at the most important time of her career was crucial to her own safety. Imagine if she had gone ahead and severely injured herself. As it was, she came back and proved all the nay-sayers wrong and won an OLYMPIC BRONZE MEDAL.</p>
<p>Aligning your physical and mental abilities is something I work on with my clients. From the minute you step into the studio, we are working on your mental aptitude to get you race-ready, as well as your strength. To me your physical and mental abilities are just as important to seeing you succeed.</p>
<p>One of my biggest mental challenges on a course is quite literally an obstacle, the dragons back. Who in their right mind would want to leap from one platform to another 8 foot in the air? How do I get over that and make the leap? How do my clients get over the same obstacle and make that leap?</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/gemma_dragonsback.jpg" alt="" width="355" height="266" /></p>
<p>We focus on that moment and break it down into small manageable pieces that we know we can achieve. For example, on this obstacle, I imagine what I’d do if it wasn’t as high up. I take a big breath and simply step forwards.</p>
<p>If I wasn’t prepared mentally and was standing in the same position I know I’d probably take the same stance as Simone. I would walk away, with my head held high knowing I would come back stronger another day and triumph.</p>
<p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9242021-07-22T19:09:002021-07-22T19:09:00Do you feet arches collapse in? <p>Your feet are the start of the movement chain in your body. Any issues you are likely to have in your feet, especially your arches collapsing in (over pronating), will in turn lead to other problems elsewhere. For example knees dropping in (valgus position), or hip drops and rotations. If you link this to exercise it will give you problems when you squat. </p>
<hr />
<p>Alot of foot problems link to having tight calves and more ankle mobility. </p>
<p>I've put together a short workshop explaining it in more detail and put together some simple exercises to implement into your training. </p>
<p><iframe width="560" height="314" src="//www.youtube.com/embed/vhbL5QDck2w" allowfullscreen="allowfullscreen"></iframe></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9232021-06-22T07:00:002021-06-22T07:00:00Don't come any closer<p>Are you a hugger?</p>
<p>If there has been one thing about COVID that has been a blessing in disguise is the need to have personal space.</p>
<hr />
<p>I’m one of these people that likes my own space. Social distancing and keeping 2m apart to me has been lovely, people not coming too close is great. Especially when it comes to hugging.</p>
<p>My family are huggers. Now the occasional hug is lovely, but hugging when you see somebody when you first meet them and then hugging again as you leave for me is too much.</p>
<p>I was relieved when Boris delayed lifting the restrictions earlier on this week. It’s giving more time to track the numbers, especially with the Delta variant; more people are able to get vaccinated, it keeps face coverings in place and of course social distancing and hugging.</p>
<p>At the studio we continue to have all our safety measures in place from cleaning and clients own training space. Since re opening it has given clients a chance to re-focus their goals especially with the uncertainty of which races will be going ahead. We have strategically planned for various situations and adapted programmes when needed to make sure they’re fully ready when the grand lifting of restrictions happens.</p>
<p>It has been hard for many clients to focus their training on a race, especially when there is the uncertainty if it is going to be going ahead. Lots of comments of ‘should I commit to train for it or not’, the danger being if you don’t train for it and then take part you’ll injure yourself. Or you do train for it and it’s rescheduled it can feel like wasted prep and training time.</p>
<p>How do you feel about your training at the moment, do you feel like you’re holding back with the uncertainty of races happening? Hit reply and let me know.</p>
<p>Thanks</p>
<p>Gemma ‘likes my space’ Spackman</p>
<p>P.S But the most important question is, are you a hugger?</p>
<p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9222021-03-22T13:17:002021-03-22T13:17:00Lower Body Strength for Runners<p>I have spoken in the past about aiming to run three times a week and then you other sessions can then be based on resistnace work, stretching and active recovery. </p>
<hr />
<p>This week I’m going to give you a simple lower body strength session that you can incorporate quickly and simply into your training.</p>
<p>It includes training that will help your mobility, strength and balance.</p>
<p>You’ll know as a runner lots of the power and strength you need is from your glutes, this is true but also consider your quads and hamstrings. Get these activated and working efficiently you’ll notice a positive difference in your speed.</p>
<p>The exercises included in this session are:</p>
<ul>
<li>Pigeon Pose</li>
<li>Man Maker</li>
<li>Squat</li>
<li>Good Morning</li>
<li>Dead Bug</li>
<li>Single Leg Balance</li>
</ul>
<p><iframe width="560" height="314" src="//www.youtube.com/embed/QYt-njfmWFM" allowfullscreen="allowfullscreen"></iframe></p>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9212021-02-09T15:05:002021-02-09T15:05:00How to do the Turkish Get Up<p><u>What is it?</u></p>
<p>The Turkish Get Up is an amazing whole body exercise. It challenges every muscle in your body and gets you thinking about how your body moves during the exercise.</p>
<hr />
<p><u>Why do it?</u></p>
<p>The Turkish Get Up can highlight where there are muscle imbalances in the body as it gets you working on your joint stability and one side of your body at a time. As a runner this is a great way to ensure you don’t get injured by keeping your body balanced and mobile.</p>
<p>You have to make sure your body is stable and strong as you go from a laying, to kneeling to standing position all with one arm straight above your head.</p>
<p>As well as having increased mobility there are a number of movement patterns in the Turkish Get Up, which include hip hinges (great when deadlifting), overhead holds, shoulder stability, core and glute activation, leg strength and power. </p>
<p>It gets the smaller muscles in your body to help stabilise the bigger muscles which in turn will help progress your overall strength.</p>
<p><u>How to do it?</u></p>
<p>Roll onto your back and extend one arm above your chest, bend your knee and place your leg out to one side, push up onto your hand, extend your hips by pushing up onto your feet, sweep your straight leg underneath your body and onto your knee so you’re in a half kneeling position, then stand up. To lower back down, do the same movements in reverse.</p>
<p><u>Top Tips</u></p>
<p>Start with a light weight or even just a closed fist in the air</p>
<p>Keep your eyes looking at the top of your hand above your head when on the floor and look forwards when in a standing position.</p>
<p><iframe width="560" height="314" src="//www.youtube.com/embed/hiT_HJJcUHU" allowfullscreen="allowfullscreen"></iframe></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9202021-01-27T15:45:002021-01-27T15:45:00​​​​​​​When should you progress your training?<p>You’ll only ever make improvements in your training if you strategically progress it at points during your programming.</p>
<p>We can all be guilty of only doing exercises we like doing, especially when planning our own training or finding generic exercises on YouTube which anybody can do.</p>
<hr />
<p>Your training needs to be relevant to what you want to achieve. This way you know when you should be looking to make changes to your training plan.</p>
<p>Have a think about what training phase you’re in, for example endurance or strength this will help to identify how many reps, sets and rest you’ll be working towards. Usually these phases last for 3-4 weeks and then you’ll want to progress and challenge the exercises more.</p>
<p>You’ll find if you stay in the same training phase for a prolonged period of time you’ll plateau. This could mean you stop noticing an increase in strength, muscle, weight loss or times in your runs.</p>
<p>Even planning your weekly training programmes, keep a log of what you’re lifting and runs, cycles or swims you do. Every few weeks you want to see a steady increase in the weights you’re using or times of your running. I recommend if the last few of a set feel the same as the first few it’s time to change the weight you’re using. However it is vital that your technique stays perfect.</p>
<p>This is why having a theme to your training or following the same programme for a set amount f time means you can specifically track what training you’re doing and make the relevant adjustments when you need to.</p>
<p>What do you use to track your training?</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9192020-10-23T09:35:002020-10-23T09:35:00How do you respond to injury?<p>Understanding how you respond to injury is a huge step when it comes to planning training programmes.</p>
<p>I’ve spoken in the past about being injured not only affects you physically but also psychologically as well.</p>
<hr />
<p>You’ll potentially find you go through different phases along your injury cycle. The phases I discuss below all come from the Grief Response model.</p>
<ul>
<li>Denial – where you’re avoiding the idea of being injured and confused about the situation</li>
<li>Anger – frustrated that the injury has happened and anxiety levels may be higher</li>
<li>Depression – you’re overwhelmed by the injury and feel helpless</li>
<li>Bargaining – struggling to find meaning and what to do next, you might start to ask for help from other people</li>
<li>Acceptance – getting a new plan n in place so you can move forwards</li>
</ul>
<p>Looking back to when you’ve been injured, can you see yourself going through these phases?</p>
<p>Now there are a lot of other aspects to look at when you’re injured, this is where the cognitive appraisal model and the integrated model of psychological response to sports injury come into play.</p>
<p>They start to take in other personal factors, for example:</p>
<ul>
<li>your personality</li>
<li>self motivation</li>
<li>sporting identity</li>
<li>mood</li>
<li>injury history</li>
<li>overall health</li>
</ul>
<p>and situational factors, for example:</p>
<ul>
<li>the type of sport</li>
<li>competition level</li>
<li>influence of teammates</li>
<li>rehabilitation environment</li>
</ul>
<p>This is where psychology plays such an important role when determining each individuals response to injury. As you can find two different people who have the same injury can respond very differently to recovery due to the other personal and situational factors.</p>
<p>For example somebody who identifies themselves as a runner, when they find they’re no longer able to run could have dramatic affects. They may find themselves that they’ve lost their friendship group as they can no longer run with them, it might have been their free time away from the kids, it might be their stress relief from work. They could then find they are in the denial, anger and depression phase longer which can negatively impact the recovery.</p>
<p>This is where is is important to have the right support network around you, so you can get advice and help from friends, family, trainers and therapists when you’re ready.</p>
<p>I’d love to know if you can identify with going through these phases and how you’ve coped.</p>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9182020-09-29T14:50:002020-09-29T14:50:00What would you do if you couldn't run again?<p>The most frustrating and devastating day I had almost 15 years ago was being told I’d never play football again by a consultant.</p>
<p>I’d gone through the process of having an MRI done after having months of physio from my reoccurring back injury.</p>
<p>I thought I’d beaten the agonising pain in my back and legs, but as soon as I started playing and working again the same feelings cropped up again.</p>
<hr />
<p>At this point I was a sports coach and lifeguard, everything I did involved sport. So for me being in pain to stand and walk was not an option.</p>
<p>The next physio I saw, suggested I had an MRI scan to get to the bottom of the initial injury so we could treat it and manage it better. Being honest the consultant I saw, probably wasn’t the most helpful, seeing as though at that point I was in my early 20’s and sport was my main identity. It made my happy, was my outlet, my work and where all my friends were.</p>
<p>I was told that the discs in my spine had severe degeneration for my age, and between L4 and L5 the disc had disappeared. This explained the pain I was in as it meant the vertebrae in that section had lost all the spongey cushioning. He ruled out surgery and said my option was to have steroid injections into my spine and to stop playing sport.</p>
<p>I was devastated.</p>
<p>I had the injections, which were so painful and I didn’t notice or feel any benefit from having them done.</p>
<p>Fortunately the physio I was seeing was brilliant. She worked with the GB Rowing Team and was very sport focused. She gave me a different outlook, and said although I probably wouldn’t play football again, due to the impact, twisting and turning movements, it didn’t have to mean sport in general was off the cards. I just needed to find something new. I’d already been to Australia and got the bug for surfing and other adrenaline sports. Finding Obstacle Course Racing was ideal.</p>
<p>So began my rehab programme. It was planned around everything I liked doing, with some great challenges in there. I stuck to the programme and made huge progress. I was slowly getting back into the gym and lifting weights again and starting to feel more like the old me.</p>
<p>This is what got me more into coaching and realised I wanted to help others in a similar situation to myself. One the reasons I tell clients it’s important you trust and get on with your therapist and trainer is that they will be a huge part of your life.</p>
<p>The injury recovery process can be long and involve doctors, physios, sports massage therapists, personal trainers, councillors, friends, family and team mates. Everybody will play an important role.</p>
<p>I’ve put together a free Injury Prevention Toolkit, which is packed full of information to help you take control of your training and give you an understanding of technique and what you can do to stop injuries happening.</p>
<p><a href="../lp/injury-proof-your-body-toolkit"><span class="button blue">Click Here</span></a></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9172020-09-23T13:45:002020-09-23T13:45:00Injury and the Recovery Process<p>Being injured can often be a huge blow mentally and physically. Injuries can range immensely from strains to fractures and can have a huge range of affects from bruising, swelling, cuts and surgery.</p>
<p>This is why it is important to monitor your training appropriately to prevent long term injuries happening.</p>
<hr />
<p>Potential signs and symptoms of an injury are</p>
<ul>
<li>Aches and pains</li>
<li>Repetitive movement patterns</li>
<li>Poor posture</li>
<li>Adhesions (muscle fibres get ‘stuck’ together, this will affect how the muscle can contract)</li>
<li>Change in joint mechanics (increase in friction from the cartilage, muscle tightness)</li>
<li>Certain muscle dominance (usually a smaller muscle trying to do the work of a bigger muscle and getting fatigued quicker)</li>
</ul>
<p>Some injuries you’re not going to stop happening and these are usually out of your control, for example an opponent in a team sport tackling you or the environment you’re running on being unstable.</p>
<p>This week I’ll go over some of the common types of injuries and expected recovery times. Over the coming weeks I’ll go a little more into the injury cycle, the type of help available and the mental impact this can have.</p>
<p>Something to always have in mind is that the healing process is a long journey and can last anything from a few days to a couple of years depending on the severity of the injury. This is another reason why you need to understand your injury, the repair process and having a support network around you.</p>
<p>Sprains</p>
<ul>
<li>Injury to a ligament is causes by over stretching. Due to the limited blood supply even a mild sprain can take a long time to heal.</li>
<li>If the ligament is ruptured this can impact on joint stability in the long term.</li>
<li>A mild sprain would have little or no loss in joint function, mild swelling and mild pain on movement.</li>
<li>A moderate sprain would have severe pain on touch, movement and at rest. There would be swelling at bruising.</li>
<li>A severe sprain would mean there is a complete tear of the ligament, there would be excessive swelling and bruising, the joint would not be able to function correctly.</li>
</ul>
<p>Strains</p>
<ul>
<li>Occurs when a muscle or tendon is stretched too far or overloaded too much causing a tear.</li>
<li>The damage usually happens at the point the tendon extends into the muscle.</li>
<li>There is less inflammation in a tendon tear that muscle tear due to less blood flow in the area.</li>
<li>A mild strain would lead to minimal loss in function, slight discomfort but still able to continue the activity.</li>
<li>A moderate strain would lead to more pain on touch and stretching. There may be pain and limit in function and there may be a small lump where muscle fibres have bunched together.</li>
<li>A severe strain requires medical attention, it would be very painful and there would be a hollowing in the muscles where they have bunched together.</li>
</ul>
<p>Stress Fractures</p>
<ul>
<li>Is when a small crack or break appears in an otherwise healthy bone.</li>
<li>It’s usually an overuse or over training injury when there is repeated impact on a specific section of bone, typically in the feet and legs.</li>
<li>The area will be very tender and sore to touch in a specific area. There may also be swelling and bruising at the site of fracture.</li>
</ul>
<p>Cartilage</p>
<ul>
<li>Damaged cartilage can happen from a sudden injury in sport usually from contact or a twist.</li>
<li>It can also be a long term injury as the cartilage gradually wears down in a joint, when this happens it is called osteoarthritis.</li>
<li>Minor damage can settle on its own, however more severe damage may require surgery.</li>
</ul>
<p>What is tendinitis?</p>
<p>The tendon will have torn or ruptured first and initiated the inflammatory process. If the inflammation continues and leads to a chronic problem this becomes tendinitis.</p>
<p>What is tendinosis?</p>
<p>When the tendon degenerates without any inflammation this is tendinosis. This is usually long term and there is not always a clear injury. You may have pain or non at all until a serious injury when causes further degeneration.</p>
<p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9162020-09-16T11:46:002020-09-16T11:46:00Key Stretches<p>Stretching is so important when it comes to keeping up with a good training routine and ensuring you don't get injured. </p>
<p>I always recommend clients so dynamic based stretches as part of their warm up to increase blood flow, mentally prepare themselves for the training they're about to do, and some movement patterns that are likely going to be part of the exercise they're about to do. </p>
<hr />
<p>It's a good chance to incorporate stretches into part of your daily routine too. Either first thing in the morning or in the evening when you're relaxing. </p>
<p>Runners in particular need help and focus on their hips. This is why I've included this short video showing you how to do stretch your hip flexors and the pigeon pose which will stretch your glutes and piriformis. </p>
<p>I'd recommend holding the stretches for 30-60 seconds as part of your routine and make sure you do them on both legs to keep your flexibility nice and balanced. </p>
<p><iframe width="560" height="314" src="//www.youtube.com/embed/4Q4PtcAWbic" allowfullscreen="allowfullscreen"></iframe></p>
<p>I also have a free download to help you further on - The Injury Proof Your Body Toolkit. Click on the button below to get your copy. </p>
<p><a href="../lp/injury-proof-your-body-toolkit" target="_blank" rel="noopener"><span class="button blue">Get Your Copy Here</span></a></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9152020-09-08T15:36:002020-09-08T15:36:00Injury Proof Your Body Toolkit<p>Now that races are starting to make a slow reappearance in the calendar, training is starting to feel like it has a purpose again, other than stress relief.</p>
<hr />
<p>It’s great having clients back in the studio all working towards a common goal.</p>
<p>Emma has been taking part in the Injury Clinic and re focused her year on recovery is going to be running at Thoresby Hall soon and Ruth swam her first outdoor 7.5k competition this year and is now regularly running 3 times a week.</p>
<p>I have put together an Injury Proof Your Body Toolkit which you can download, that will give you the tools needed to ensure that any little niggles you may have disappear and learn how to prevent them in future.</p>
<p>When you download the Toolkit you’ll get 3 videos that will focus on running drills to make you more efficient, biomechanics and gait cycle information to help your running posture and a training programme to help your mobility and lower body.</p>
<p>There are also some bonus videos you’ll get, but I’ll keep those a secret.</p>
<p><a href="../lp/injury-proof-your-body-toolkit"><span class="button blue">To download your Injury Proof Your Body Toolkit click on the button here.</span></a></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9142020-08-25T11:02:002020-08-25T11:02:00How To Use Mental Imagery<p>Mental imagery is when you use all your senses to rehearse a scene or movement you need to perform. You want this to end positively to set you in a good mindset.</p>
<hr />
<p>For the best results you want to use all your senses when performing imagery techniques. (Sight, hear, feel, smell)</p>
<p>Imagery is best used when you can break down the action and environment down to the smallest pieces, this way you can rehearse the sequence and set up. You’ll find this is the best way to help you focus and reduce anxiety in the situation.</p>
<p>To be successful when using imagery you need to use it every day. This could be first thing in the morning if it links to a goal you want to achieve or if it links to a skill or race, make sure you practise it before, during and after training or your event.</p>
<p>The benefits of mental imagery:</p>
<ul>
<li>Develop self confidence</li>
<li>Work on race strategies and coping mechanisms</li>
<li>Enhance focus on concentration levels</li>
</ul>
<p>If you can establish good relaxation techniques, including controlled breathing this will help you</p>
<ul>
<li>Improve your rest and recovery</li>
<li>Remove stress and muscular tension</li>
<li>Be in a positive frame of mind to help further enhance how you perform imagery techniques</li>
<li>Control physical and mental arousal and anxiety levels before a race</li>
</ul>
<p>How to use mental imagery</p>
<p>Develop a quick 30 second routine, close your eyes and calm your breathing, imagine what it felt like in a previous race when you had a positive result, take in everything, the emotions, the smells, the noises and then bring yourself back to the now and perform the same routine.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9132020-07-21T13:21:002020-07-21T13:21:00OCR Top Tips and Guide<p>This time last year me and one of my clients Cheryl, were in full training mode for the Obstacle Race World Championships, that were being held at Nuclear Races. </p>
<p>It seems like a lifetime ago now, especially as this years races have been cancelled. </p>
<hr />
<p>For me it was my first time at a major competition and to soak in the atmosphere and to take on the technical rigs that are more common in European and World races. It gave us both things we wanted to work out, not only from the technical, but also I knew I wanted to be a quicker runner. Which was a tough challenge anyway on that course, given that it turned into a mud bath, from what was possibly the wettest October ever. </p>
<p>Lockdown has helped me to focus on my running, it's still not my favourite thing to do, especially when pushing two toddles in a pushchair up a hill. Lockdown has also seen the addition of lots of new kit into the studio, the biggest but being the brand new rig that's been installed. </p>
<p>It's perfect for practising technique on, and I've incorporated most common challenges you'll see on a course. With regular monkey bars, rings, a skull valley and a Spartan Twister. There's a rope climb to practise the different foot locks and a variety of rig attachment from small ropes, nun chucks, balls and gibbons. </p>
<p>Being able able to train in an environment where there is no pressure and everybody helps out is brilliant. </p>
<p>After completing my World OCR Coach Certification, I knew I wanted to share more advice and knowledge with you. I've put together a FREE OCR Top Tips Guide which focuses on exercises to improve strength, core, mobility, balance, power, running and obstacle technique. </p>
<p><a href="../lp/obstacle-course-race-guide-download" target="_blank" rel="noopener"><span class="button blue">Get Your Copy Here</span></a></p>
<div>If you know somebody who would like a copy forward them this email with the link in and they can get it too. </div>
<div></div>
<div>If you follow me on <a data-cke-saved-href="https://www.facebook.com/fundamentalsportsandfitness" href="https://www.facebook.com/fundamentalsportsandfitness" class="validating">Facebook</a> or <a data-cke-saved-href="https://www.instagram.com/fundamentalsportsandfitness/" href="https://www.instagram.com/fundamentalsportsandfitness/" class="validating">Instagram</a> I've been posting lots of top tip videos and pictures to help with races and technique. Head over to those pages and you'll see lots more over the next few weeks. </div>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9122020-07-14T19:47:002020-07-14T19:47:00What is the UKOSF? <div><span>Lots of you know I'm passionate about Obstacle Course Racing, I love the adrenaline rush from taking on an obstacle and the whole race and event set up. </span></div>
<div><span> </span></div>
<div><span>The UK has taken a huge and positive step forwards in creating a National Governing Body to oversee the OCR in the UK. </span></div>
<div><hr /><span></span></div>
<div><span>I was lucky enough at the beginning of the year to be one of the first group of coaches to take part in the World OCR Certified Coach Programme in the UK. This shows how important an organisation is maintain the professional standards expected from Trainers who coach participants for OCR's. </span></div>
<div><span> </span></div>
<div><span>Here's a little more about the UKOSF. </span></div>
<div><span></span></div>
<div><span style="text-align: justify;">The UK Obstacle Sport Federation (UKOSF) is the National Governing Body for OCR and related activities in the United Kingdom. It’s a not for profit organisation which forms part of the European and then the World OCR (Federation</span><i style="text-align: justify;"> </i><span style="text-align: justify;">Internationale de Sports d’Obstacles (FISO))</span></div>
<div>
<p><span>Currently UKOSF is in the process of getting OCR recognised as an official sport by UK Sport. By having recognised sports status it will help to bring more credibility to the sport and activities, help to ensure athlete safety, help to standardise and recognise qualification pathways for athletes wanting to compete at a national and internal level, develop a membership base and coaching development pathways to ensure those trainers and coaches working with athletes have the correct qualifications to do so. </span></p>
<p><span>After competing at a recreational level there is then the option to qualify and be selected for the European and World Championships. One of World OCR plans is to get the sport of Obstacle Course Racing to be at the Olympics in future years. <br /></span></p>
<p><span>For those of you who are interested in becoming a member of the UKOSF and helping the body to move forwards head over to their website. </span></p>
<p><a href="https://ukosf.org/"><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/UKOSF.jpg" alt="" width="263" height="263" /></a><a href="https://worldocr.org/"><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/World_OCR_Certified_Coach.jpg" alt="" width="340" height="280" /></a></p>
</div>
<div></div>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9112020-06-30T15:54:002020-06-30T15:54:00Why did you get into running and obstacle course racing?<p>We’re half way through the year now and it got me thinking about why I train and exercise and what I’m training for now.</p>
<p>Previously all of my training was building towards races and focusing on different obstacles that would appear on a course.</p>
<hr />
<p>A lot of my training during lockdown has shifted my focus to injury recovery, which I was doing a great job at until last week when I think I might have over done a bit too much DIY and felt my shoulder tweak again. So I’m back to having a trigger point ball in my neck to try and release it.</p>
<p>But all of this style of training has highlighted how much I miss training for an obstacle race and having a target to complete.</p>
<p>This week at the studio I’ve had a brand new custom built rig fitted in the studio which is going to be a great addition for when we open again and for those of you wanting to perfect your obstacle technique. It has your standard monkey bars, and then for more intermediate level a skull valley and for the advanced a twister which you’ll find on a Spartan Race.</p>
<p>Not only that we also have loads of attachments to practise rig work on, including rings, nun chucks, ropes and gibbons, perfect if you’re wanting to improve your technique. </p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/obstacle course studio rig.jpg" alt="" width="450" height="600" /></p>
<p>I can’t wait to implement these into my training. Part of the reason I got into obstacle course racing was the challenge. I’m not a fan of distance running and after I injured my back I’m limited to the distances I can run comfortably without being in too much pain for the week after. This is where OCR is perfect because I’m only running for 100 – 200m before there is an obstacle to take on.</p>
<p>I’ve learnt to live with my back injury, I know it is not going to go away, it’s just a question of managing it so I can exercise and race as I want to. This is probably part of the reason my back and shoulder have been more niggly these last couple of weeks because I have neglected my exercises because of the DIY around the house. But the house now looks great after having the extra free time on my hands.</p>
<p>Keep me updated on what if any races you’ve got booked for the latter half of this year and let me know what goals you’re training for. </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9102020-05-19T12:50:002020-05-19T12:50:00Mindset and Goal Setting with Expert Coach<div>I've spoken before about how mental health is just as important as physical health, and in particular during lockdown it plays even more of a crucial role. </div>
<div> </div>
<div>As we have started to settle into a new routine, you might have started to think about the time ahead of you and whats to come. </div>
<div> </div>
<div>Goals that you might have previously set yourself or events you had planned to focus on being postponed or cancelled can sometimes send planning into a bit of chaos. </div>
<div> <hr /></div>
<div>I know that's me. I like structure and knowing what I'm doing and when I'm doing it. I love a notebook and always have plenty of lists going on. </div>
<div> </div>
<div>This week I have spent some time recording a video with one of my clients Tracey who is a mindset and confidence coach. We chatted<span> </span><span>about anxiety levels and mental health during lockdown and how your goals may have changed for the year as races and events are cancelled. We discuss coping mechanisms and give you some tools to help provide focus and clarity in these uncertain times as we work towards our new normal.</span></div>
<div><span></span></div>
<div><span><iframe width="560" height="314" src="//www.youtube.com/embed/Y4qs8OJaISU" allowfullscreen="allowfullscreen"></iframe></span></div>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9092020-04-07T11:27:002020-04-07T11:27:00Exercises to do at home to help your running<p>Any level of runner should be looking to incorporate cross training into their weekly sessions.</p>
<p>With the current government guidelines and only exercising from your front door this might mean the routes your run have changed or the distances your doing have altered to take into account the current climate.</p>
<hr />
<p>If you haven’t already done so and got round to doing more resistance training or mobility work to help your workouts from home this is the perfect opportunity to do so.</p>
<p>You may now have more time on your hands if you’ve been furloughed or you might just need 5 minutes peace and quiet if you’ve been home schooling the kids. Get them watching a film and whilst they are engrossed with the latest film or series, take the opportunity to grab that workout time. Me and Laura have found after lunch when Wilf is having a nap and Monty is watching Frozen 2 for the hundredth time to be best.</p>
<p>What are the best exercises to do?</p>
<p>A whole body workout is always a winner in my books, you’ll find at this time you shouldn’t end up with too much of a DOMS effect, if you’re training sensibly this then shouldn’t stop you from going for your daily exercise.</p>
<p>This set of exercises uses the main principles I focus on when building training programmes. Try these exercises to help you.</p>
<table>
<tbody>
<tr>
<th>
<p>Area</p>
</th>
<th>
<p>Exercise</p>
</th>
<th>
<p>Description</p>
</th>
</tr>
<tr>
<td>
<p>Mobility</p>
</td>
<td>
<p>Groiner</p>
</td>
<td>
<p>Get into the press up position with your arms extended, make sure your hands are under your shoulders and head in in front of your hands.</p>
<p>Slowly bring your foot off the floor and leg out and round to the side, ideally you want to be able to place your foot by your hand. Hold it there for a couple of seconds and then return to the start position and repeat with the opposite leg. Throughout the whole movement keep your body in a straight line with your abs braced.</p>
</td>
</tr>
<tr>
<td>
<p>Balance</p>
</td>
<td>
<p>Single Leg Deadlift</p>
</td>
<td>
<p>Hold a weight in one hand, the side that you’re holding the weight in is the leg you’re going to lift of the floor. Hinge from your hips and slowly raise your legs backwards and bring your chest towards the floor. You want to keep your back and hips straight throughout the action.</p>
</td>
</tr>
<tr>
<td>
<p>Strength</p>
</td>
<td>
<p>Squat</p>
</td>
<td>
<p>Stand with your feet shoulder width apart and bend your knees as you lower down, brace your abs and squeeze your glutes through the action and rise up. Aim to keep your chest and head looking forwards throughout the action.</p>
</td>
</tr>
<tr>
<td>
<p>Core</p>
</td>
<td>
<p>Dead Bug</p>
</td>
<td>
<p>Lay on your back with your arms and legs in the air. Tilt your pelvis so your back is flat on the floor and brace your abs to help you push it down. Slowly and in a controlled manner extend the opposite arm behind you and leg out in front of you. The more you can extend both of them the harder it will be. Slowly return to the top and repeat with the opposite side.</p>
</td>
</tr>
<tr>
<td>
<p>Power</p>
</td>
<td>
<p>Kettlebell Swing</p>
</td>
<td>
<p>Start with the Kettlebell on the floor and start the initial swing between your legs, hinging from your hips and keeping your back flat. Quickly and powerfully thrust your hips forwards to a standing position with your arms level with your chest acting as the pendulum during the movement. Again make sure your abs and glutes are tight during the exercise.</p>
</td>
</tr>
</tbody>
</table>
<p> </p>
<p>If you’re wanting more exercise ideas, you can download my free <a href="../lp/cross-training-for-couch-to-5k" target="_blank" rel="noopener">Cross Training guide here</a>.</p>
<p>Gemma ‘keep training’ Spackman</p>
<ul>
<li>On Thursday morning I’ll be going live on Facebook to talk about what to do and how to train now races have been postponed.</li>
</ul>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9082020-02-25T11:09:002020-02-25T11:09:00Running for Mental Health<p>Doing any type of exercise is going to help build your physical fitness. Most people often forget the benefit exercise and training can have on you mentally too.</p>
<p>Exercise and training releases endorphins in your body which stimulate your brain, often know has the happy chemicals, which is why you feel better once you’ve trained.</p>
<p>It might be hard dragging yourself to the gym or going out for a run when the weather isn’t too appealing but you always feel happy and when you’ve finished.</p>
<p>Running helps you mentally in other ways too.</p>
<hr />
<p>It is great for stress management, if you’ve had a busy day at work or at home with the kids this is the perfect time to unwind and you can only think about what you’re doing in that particular moment – running. All your other responsibilities don’t matter at that time, it is just you some trainers and wherever you decide to run.</p>
<p>The long term effects of running and exercise will improve your cardiovascular fitness (your heart and lungs), if your able to reduce your heart rate and then your blood pressure your stress levels and anxiety will reduce too.</p>
<p>I know a lot of people run to help reduce their anxiety levels, this links in to helping provide mental clarity and reducing stress levels as above. You can control your heart rate and breathing and focus on what you’re doing.</p>
<p>Getting your fix of vitamin D, in this country especially when it is rainy and cloudy so much we spend a lot of time indoors getting out when it’s sunny and going for a run boosts your vitamin D levels and makes you feel like you have more energy.</p>
<p>Running will help make you more productive. You can chunk your day into things to do and you know you then need to have time scheduled in for you run. This can work for exercising and going to the gym too. Whilst you’re making time into your routine helps, you’ll also be more focused when you go back to work and your concentration levels will be higher too, having the same knock on effect and boosting your productivity.</p>
<p>Running is a great exercise and can help you mentally whether you decide to run on your own and take that time to yourself or if you run socially with friends. Everybody has the same thing in common when running. It can be great to chat problems through with your friends when you run or to complete distract yourself from what might be going on at home or work when you’re with them.</p>
<p>You don’t need to set a massive amount of time to go for a run, most people like to do anything from 30 to 60 minutes, but it’s been shown that 10 minutes exercise and running can help to reduce stress and anxiety levels.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9072020-02-21T16:53:002020-02-21T16:53:00Improve your running efficiency with these running drills<p>Its' important to perform running drills if you're wanting to become a more efficient runner. By doing them you'll find your improve your running speed. </p>
<p>Running drills help to improve the communication between your brain and your legs, strengthen your muscles and joints, improve your coordination, agility, balance and proprioception. </p>
<hr />
<p>Incorporate running drills into your warm up as an element of dynamic stretching, your muscles will then be switched on and ready to perform during your main running session. </p>
<p>Running drills are good for beginners as it gets them into good habits and also a seasoned runner to improve running efficiency. </p>
<p>When you're performing your running drills remember to maintain a tall posture, this inludes keeping high hips, chest up and head up and looking at the horizon. </p>
<p>It's not only important to do running drills, but also to have a good strength training programme too. Include exercises like split squats, deadlifts, reverse lunges, calf raises and squat jumps, to help develop leg strength. </p>
<p><iframe width="560" height="314" src="//www.youtube.com/embed/lqjiFeuH3Xw" allowfullscreen="allowfullscreen"></iframe></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9062019-12-10T10:28:002019-12-10T10:28:00How To Prevent Rotator Cuff Injuries<p>I’m going to go through what rotator cuff injuries are and how that can then lead to shoulder pain and shoulder problems.</p>
<p>You might think that shoulder work as a runner might be lower down on your priority. You might be thinking your legs need a bit more strength work putting into them, but your shoulders are just as important, particularly when it comes to obstacle races. It is a given that your shoulders and your upper body strength is going to be needed, particularly if you're thinking about pull-ups and monkey bars and any rig work that you might be doing, but link it back into your running form. You're going to be using the arm movement through your normal natural swing. So the positioning that you're going to be in is really important.</p>
<hr />
<p>Your shoulder joint is a ball and socket joint, and as a joint itself, it's quite an unstable one, purely because of how the ball element sits into the socket. It's quite shallow, but that allows your arm to do so much movement. But because of that, it leads to those moments of instability.</p>
<p>Your rotator cuff muscles are there to help stabilize your shoulder joint. You've got your infraspinatus that sits across the back of your shoulder blade, your supraspinatus that sits across the top, your subscapularis that sits behind your shoulder blade, and your teres minor.</p>
<p>The four muscles that make up your rotator cuff are important to stabilise the joint. But if they get injured, through any inflammation, a tear or repetitive use, even just a strain, there can be a real problem to try and recover from. The pain that you might feel could be anything from a mild dull ache to a severe sharp stabbing pain. There's never a guide to say the pain level for the severity of the injury for these ones. So it can then affect your running performance. You might find it harder to do any overhead work and you might find it pinching. You'll maybe lose some strength within your shoulder. Bad posture can be one cause of it because of the rounding of your shoulders.</p>
<p>The things to think about if you think you might have a rotator cuff injuries, is looking back at what your posture is like, have you been doing a lot of the same type of exercises and what sort of pain are you in? Can you still lift your arm above your head? Can you do your bra straps up? Are you getting pain doing strength work? These could be signs that you might have some rotator cuff damage.</p>
<p>The repetitive side of the injuries come in if they've got then inflammation within the tendons or that's then rubbing against the bursa that is within your shoulder.</p>
<p>From an exercise point of view, you need to be looking at strengthening your shoulders and putting an element of that within to your normal training routine. A few exercises I like to do are the internal and external rotation. You're having your arms bent at 90 degrees, you could use a resistance band or dumbbell, then you're moving your arm in and out. And depending on where you put that element of resistance will make it an either an external rotation to strengthen or an internal rotation to strengthen.</p>
<p>You've got an effective exercise where you could lay on your side and lift your arm out and back in. Make it a little bit harder by adding in that dumbbell. Laying on your side gives you that element of control with it. Adding in high and low rows, you can use a resistance band, attach it to a door frame and you’re pulling down on it. That's looking at strengthening your back, but also getting your shoulder working in that controlled manner.</p>
<p>Another couple of good exercises if you're looking at shoulder strengthening rather than just specific rotator cuff muscle exercises, is to do upright rows. Holding your weight in front of you and pulling up, trying to keep your elbows and shoulders level as you're bringing it up. Or even then doing reverse flyes.</p>
<p>As a final note your shoulders are just as important when you thinking about your running form, so you must incorporate an element of shoulder strength work into your training programme to help keep your body balanced.</p>
<p style="text-align: center;"><iframe width="560" height="314" src="//www.youtube.com/embed/AWuZcZ2hRto" allowfullscreen="allowfullscreen"></iframe></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9052019-12-02T14:31:002019-12-02T14:31:00What is IT Band Syndrome and how and your treat it?<p>I'm going to go through what IT band syndrome is, you might know it as your iliotibial band, it can be shortened to IT band, ITB syndrome, ITBS. It’s a common over use injury that leads to a thickening of the connective tissue that runs from your hip to your knee. And as that thickens, that causes the tightness, tensions and inflammation within that area, which then leads to the pain in your knee. Your IT band helps to stabilize your knee joint, it stops that rotational movement happening. When it gets weakened, that's when it becomes painful.</p>
<hr />
<p>You'll find that you'll get pain on the outside of your knee and doesn't usually cause any swelling. If you have found you've got some swelling in your knee, there's usually another cause to it, go see your GP and see what else might be going on there.</p>
<p>As it’s an overuse injury it affects seasoned runners as much as it affects beginners as well. The pain usually occurs within sort of the first five to ten minutes of your run and that won’t then go away. You may then notice a difference if it was a tear of the cartilage, you might also hear a clicking sensation. Whereas with IT band problems you wouldn't. If you're still unsure having an MRI scan or an X-ray would help because an MRI scan and would actually show the thickening of the connective tissue whereas an X-ray wouldn't.</p>
<p>The cause is for it is when your leg repeatedly turns inwards and is always putting pressure on the outside of your leg. This might come from worn shoes, constantly running down hill or you’re running on an angle as you’re running, you're doing too many miles or as loads of runners have weak glutes. It can affect people that run regularly as much as it can for people that are beginners. That's because when the tissue becomes inflamed from it either being pulled from the muscle up in your glutes, your TFL (tensor fascia lata) or where it's rubbing on the narrowing section as it comes into your knee.</p>
<p>It is more common within women as well. Purely because of the wider angle of their hips, looking at then the Q angle that the legs are then coming down on and that's again putting more pressure on your knees as you're running and your IT band is having to do more stabilization work.</p>
<p>Treatment for IT band syndrome. If you have found you're getting paid in your knees and it is going down the outside of your leg, rest immediately. It's an overuse injury so it needs rest. Whether that's doing fewer miles or doing nothing at all. If you continue to keep running, that's when chronic pain will occur and it's harder to then come back from. Being able to cross train during that downtime is going to help. That could be doing something completely different, like yoga, swimming, going on the rowing machine or cycling, these exercise are going to help because that's going to take some of that pressure off. I'd always recommend getting in an element of weight training as well as well as doing some glute stretches and foam rolling. You can then go down the route of having some regular sports massages to help release some of the tension that's occurring within the muscles and releasing that pressure on the fascia down the outside of your leg.</p>
<p>If you've either gone for the sports massage or to a physio they may look at doing some ultrasound work or electrical stimulation in there too. Some preventative measures that you can take are training smartly. Splitting your week up by looking at the amount of runs that you'd be doing and the amount of gym work, including strength and conditioning you'd be doing. However you increase your mileage, do it slowly. That's going to eliminate some of the pressure that's being put on your knees. Incorporate regular foam rolling work into your training regime. When you're doing your strength and conditioning work, have a good element that is focusing on getting your glutes stronger and working on your core.</p>
<p>You can then also look down the route of having orthotics into your shoes. That's going to force your ankles and arches of your feet out to eliminate that element of over pronation that you might find as well. There's a few different things you can think about to prevent IT band syndrome. But if you ever feel any pain, stop, have a look back at what you're doing and if there is any sort of chronic pain and swelling within your knees, it's probably something else, so worth going to your GP and getting it checked out. If you've got any questions, drop me a message and I'll get back to you.</p>
<p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9042019-11-26T06:49:002019-11-26T06:49:00Common causes of knee pain in runners<p>We're going to look a little bit today about what is runner's knee. Commonly, this is when you're getting pain at the front of your knee when you're running.</p>
<hr />
<p style="text-align: center;"><iframe width="560" height="314" src="//www.youtube.com/embed/4WHjw0y0Js4" allowfullscreen="allowfullscreen"></iframe></p>
<p style="text-align: left;">The good news is that you tend to find that it's not actually a structural problem. It means that the ligaments and the cartilage are actually all in good working shape and order. The problem is more muscular, and when you're getting those imbalances forming, what tends to happen is that it's moving and shifting the patella (kneecap) out of position. That means it's not running nicely into the femoral groove. As you're extending or flexing your knee, the kneecap is moving side to side and not moving nicely up and down. The rubbing of your knee cap onto the bones, is causing the pain at the joint. That's commonly what runner's knee is.</p>
<p>You can still get knee pain that's cartilage or ligament based, and that's where it can be a little bit more serious because they're harder to repair, because of the lack of blood supply to them. If you've got a damaged cartilage, you're usually looking onto a more surgical repair route for it, because your cartilage is there to act as a joint lubricant or a shock absorber. If that's not there, you're just getting the bone again rubbing on the bone, but there's nothing to then stop that position happening. If you've damaged your ligaments, they've torn or might've just stretched and pulled them, again, you're needing to rehab those to get the strength back in them. That's then a longer process because they haven't got the blood supply going to them as if it was a muscle imbalance and problem, which you are able to change through different exercises.</p>
<p>The different causes, with runner's knee might be if you've increased the distance that you're running, you're increasing your pace, you've changed the surface that you could be running on, you might have had a sudden injury or a twist. But a lot tends to come from the lack of strength and conditioning that you've gone into. Runners I tend to find do a lot of running, and then neglect part of their strength and conditioning or their cross training elements. Whether that's doing some yoga and Pilates, or going into the gym and doing a training program with weights, whether that's dumbbells or barbells and body weight to strengthen the muscles around your knee.</p>
<p>When you're wanting to strengthen your knee, you're looking at increasing the strength within your quad, so the front of your thigh, your hamstrings, your abductors, and particularly your glutes. Again, a lot of runners you tend to find to have weak glutes, and that's what causes a lot of the problems. If they're not doing what they're meant to be doing, that can then form a little bit of tightness, which leads to then you pulling on your knee. Some good exercises to look at for strengthening your legs are doing some hip hitches, look at doing some hip and knee flexion with some resistance bands, and some glute bridges, squats and deadlifts.</p>
<p>Something also to consider is within your stretching, look at using a foam roller and your trigger point ball, particularly on your quads, your hamstrings and in your glutes. You not only have then worked your muscles and got them stronger, you're then also needing to make sure you're keeping your flexibility and your mobility of those muscles going as well. All of that is going to help the muscle balance of your legs, which will again help make sure that your kneecap is doing the job that it's meant to do as you're flexing and extending your leg, so it's not then rubbing on any of the other joint.</p>
<p>Some things to consider, though, if you're in constant pain or you're seeing that your knee is swelling up and it's not going down, think about going to your GP and seeing if there's anything else going on in there that you don't know about, if you've then been doing that strengthening program for a while and not noticed any differences.</p>
<p>Sports massage is always going to help, again, release any of the tight muscles that are going on and can help identify where some weaknesses might be. You can then also look down the route of taping and having your knee supported as you're running whilst not restricting it, and also think about having some orthotics, because again, your foot position is also going to affect what's happening with your knee.</p>
<p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9032019-11-12T17:27:002019-11-12T17:27:00Are Orthotics Worth It<p>Orthotics are inserts you put in your shoes and they’re designed to support your foot. They can change the way your foot performs, specifically looking at the degree of pronation. There are a variety of orthotics on the market ranging from custom made to the generic off the shelf type.</p>
<hr />
<p>An orthotic encourages your preferred path of motion, this means your body doesn't need to work as hard. You can then encourage and activate the right muscles to help the movement,.</p>
<p>There is mixed research surrounding orthotics as to whether they make a difference with running injuries and pain.</p>
<p>A lot can depend on who is prescribing them and what you need them for.</p>
<p>You want to make sure the analysis you have is unbiased and the person doing it isn’t trying to sell you their own specific brand or gain commission from them.</p>
<p>Having a gait analysis or a biomechanics assessment is a good place to start as it can break down your running technique and look at how you move as a whole, this can highlight any imbalances and show which muscles you need to either stretch or strengthen.</p>
<p>If you have a specific condition orthotics will most likely help you and you’ll notice the benefit from them.</p>
<ul>
<li>Plantar Fasciitis – inflamation of the sole of the foot</li>
<li>Arthritis – affects the joint of the foot</li>
<li>Diabetes – Interferes with foot circulation</li>
<li>Metatarsalagia – Painful foot affects bones and joints of the balls of your feet</li>
</ul>
<p>You may benefit if you have</p>
<ul>
<li>Patellofemoral knee pain</li>
<li>Shin Splints</li>
<li>Achilles tendonitis</li>
<li>Bunions</li>
</ul>
<p>If you’re finding you have an over use injury, it’s more likely you have an issue with your biomechanics, and you’re better looking at exercises and training to correct them. Because of this you canst always link the pronation of your foot to running injuries.</p>
<p>It’s important to remember if you do try orthotics start simple and try the off the shelf type. If you notice an improvement keep them in and focus on strengthen your glutes, legs and feet to prevent long term injuries. However if at any point you it feels worse remove them and seek medical advice.</p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9022019-10-22T10:03:002019-10-22T10:03:00How Strength and Conditioning can help you be a better runner<p>I always like to praise my clients for the accomplishments they achieve, no matter how big or small they are.</p>
<p>A number of my clients this year have wanted to take on new challenges and for them in meant upping the distances they were running to include marathons and ultra-marathons and events.</p>
<hr />
<p>I’ve always stressed the importance of strength and conditioning work to alongside any running training that somebody is doing. This not only improves muscle strength, reduce injury risks but also helps you push your body to the limits of endurance to see what it is capable of.</p>
<p>Strength and Conditioning revolves around all elements of fitness that will help you to progress. For example you will not only need to think about your strength and lifting weights but also including speed, agility, power, flexibility and balance work in your programme.</p>
<p>Suki, Fiona and Cheryl have both had challenges of their own this year. Read their <a href="../success-stories">Success Stories here</a>.</p>
<p>Suki has run numerous half marathons and some marathons since she started running and at the beginning of the year wanted to improve her performance and strength. She was noticing as she was increasing her running her calfs were getting tighter and was finding this was starting to affect her running. We balanced her strength and conditioning programme for runners with regular massages to ensure she is in peak performance for when it came to race day. </p>
<p>Fiona has booked a number of ultra marathons this year and knew she needed to incorporate strength and conditioning as she increased the distances in her training. Fiona has worked relentlessly in training and the increase in her strength and mobility has been amazing. She has come up against a few niggly knee pains, so we introduced some specific exercises for her to work on and sports massage to help her muscles function correctly.</p>
<p>Cheryl has taken on the Rat Race Season Ticket and has been training with me for 3 years, since joining she has seen huge improvements in her training this year took on the Obstacle Course Race World Championships with me. Cheryl is a regular gym goer and uses the sessions to supplement her training, to make sure her technique is correct and it enables her to follow a structures training cycle as she builds up to her events.</p>
<p>There are numerous benefits to strength and conditioning and I apply these principles to the training programmes I design.</p>
<ul>
<li>Adding in circuit training will improve your cardiovascular system, this particularly helps beginners when your CV fitness isn’t as strong as an advanced runner. In turn this improves your stamina.</li>
<li>High Intensity Training can make you work to up to 80%of its maximum heart rate because of the short rest periods, because of this when you go back to running you’ll notice the positive effect.</li>
<li>Weight training benefits long-distance runners. This is because it improves the strength in your muscles and means they don’t tire and fatigue as quickly. You’ll also see a benefit in your proprioception (your brain signals knowing where your body and limbs are in relation to each other), therefore reducing your injury risks.</li>
<li>Add power training into your routine if you’re looking to increase your pace. If you’re focusing on shorter distance you’ll be using more energy as your spring, and will need more power in your muscles as your push of from the start line.</li>
</ul>
<p>Having a balanced strength and conditioning programme requires expertise and planning. You need to be able to split your year into training cycles to ensure you put in the building blocks in your ‘off season’ and to guarantee you’ll peak at the right time for your race. You should be able to see where your training is focused on the hard work and where your tapering weeks are.</p>
<p>You might have thought this type of training is only needed for competitive athletes, but if you incorporate a periodised approach to your own training you will see massive progressions in your training and these in turn will pass on to race day. </p>
<p>If you’re looking at developing your own strength and conditioning programme your first step is to look at the big picture, what are the main races or events you have during the year and write them down on a spreadsheet, this will focus your race season. The easiest step is to then split your year into quarters and be a bit more specific for those months, ie making sure each month isn't too overloaded with lots of hard and intense training if you have a big race planned. Once you’ve done this split your month into weeks and decide realistically how many times you’re going to train and the types of training and active recovery that will complement each other.</p>
<p>Once you’ve worked this out you can then dial in on the individual training programme which should be specific to your own goals and needs.</p>
<p>Now that you have seen the benefits of strength training and conditioning, you may be wondering where to start.</p>
<p>Lots of runners I’ve spoken to have previously been under the impression you improve your running by doing more running. Whilst running is important if you incorporate weight and resistance training into your sessions you’ll see noticeable improvements in your strength, fitness, recovery rate and time to complete a run.</p>
<p>We have a number of strength and conditioning programmes to help runners, ranging from 6 weeks – 16 weeks depending on what your training cycle is like.</p>
<p>For more information in them head over to our programme section (<a href="../programmes/obstacle-course-race-training">OCR Fitness</a>, <a href="../programmes/personal-training">Personal Training</a>, <a href="../programmes/marathon-training">Marathon Training</a>) or <a href="../contact">contact me here</a>.</p>
<p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9012019-10-18T11:50:002019-10-18T11:50:00My Weekend at The Obstacle Course Racing World Championships<p>I’m sure most of you in the Obstacle Racing scene will have over the last few weeks been hearing non stop about the Obstacle Course Racing World Championships.</p>
<p>If you haven’t and wonder what it is all about, it’s an amazing event where countries from all over the world come together to celebrate and test themselves amongst some of the great OCR athletes out there.</p>
<hr />
<p>There are a number of different events you can enter from 3k, 15k, team, journeyman and the open races. Each event special in their own right, and just as challenging. We were lucky enough this year to have them hosted at Nuclear Races near London, so with them being on home soil (or lots of mud) me and Cheryl decided we were up for the adventure and entered the Open race.</p>
<p>The weather was shocking for the weekend, so much rain meant the course was even harder. The obstacles, were cold, wet, very muddy and not a patch of grass was left to be seen on the course. However it was so much fun and great to see where we could put ourselves on a world stage.</p>
<p>As we got ready on the start line the excitement and nerves were building but we were so happy to be there. Both of us having suffered injury worries leading up to the event. We started off in the mud pits, which was great although energy sapping as the mud was so thick and slippery. The standard obstacles you’d see on a course were fantastic, and I was really looking forward to some of the bigger Force5 rigs and obstacles we don’t tend to see over here in the UK.</p>
<p>They were tough and I had a great sense of determination to master as much as I could. We had got to the event village early so we could look at some of the techniques to use and put into practise when it was our turn. Sometimes it really does show how easy the pros make it look.</p>
<p>I had a nasty fall off Sabertooth (lots of monkey bars going up and down) and landed on one of the scaffolding platforms which made me more cautious on the rest of the obstacles, but I wasn’t going to let it stop me.</p>
<p>By the time we got to the big wall at the finish we were both so pleased to knowing the big shiny medal was waiting for us on the other side, as we both ran cheering across the finish line with a huge sense of achievement.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/obstacle race world championships .jpg" alt="" width="327" height="245" /></p>
<p>Competing at the Obstacle Race World Championships was an amazing experience and I’d recommend anybody puts themselves out there and gets out of their comfort zone a little bit. For me I can take away the strength and conditioning I’ve been doing has paid off, I need to work on the technical aspect on some of the trickier obstacles and build on my nutrition on race day, I hadn’t eaten enough earlier on so was feeling a bit drained towards the end.</p>
<p>Now it’s time to plan next year. I have a few goals in mind which I’ll fill you in on in the next few months.</p>
<p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk9002019-10-09T08:49:002019-10-09T08:49:00What is Runners Knee?<p><strong>What is Runners Knee?</strong></p>
<p>It can be your worst fear as a runner getting injured and not being able to train or race. Often getting knee, shin or foot pain you can it put to the back of your mind and hope that it’ll go away. But unfortunately that is never the case. In most circumstances if you ignore the problem it is only going to get worse. </p>
<p> </p>
<hr />
<p>Runners knee isn’t a structural problem. This means your ligaments and cartilage surrounding your knee are fine and haven’t been damaged. The culprit is your muscles and how they function over the repeated movement of a run. These muscle imbalances then cause your patella (knee cap) to not move in line with the femoral grove (bottom of your thigh), when they rub against each other this causes the pain.</p>
<p> </p>
<p><strong>What happens if you have damaged your cartilage?</strong></p>
<p> </p>
<p>You may also find you can have ligament or cartilage damage. These things aren't as scary as they sound, and treatment is much better now than it has been. When you damage the ligament you're also reducing its proprioceptive qualities (how quick your body reacts to knowing where it is in relation to another body part), they can be damaged by being overstretched or torn and they can take a lot of time to rehab them back to strength. However by strengthening the surrounding muscles you're stimulating those neurotransmitters in the muscle fibres to increase the proprioception in the joint again. This means you'll be able to react quickly to the movements your asking your body to do. For example twisting and changing direction or landing on uneven surfaces. </p>
<p> </p>
<p>Cartilage damage isn’t great news. If you injure the articular cartilage at the end of the bone this narrows the joint space and essentially means you’ll end up with bone rubbing on bone and can be very painful. In runners it’s more common to injure and tear the meniscus. This is found medially and laterally (inside and outside) to the knee and acts as shock absorption and provides structural support, this can usually lead to a surgery to have to repair it.</p>
<p> </p>
<p>These injuries can take a long time to heal from due to cartilage not having a blood supply. This is where doing rehab exercises and strength and conditioning work are vital to getting back full function on the knee.</p>
<p> </p>
<p><strong>What can cause knee pain? </strong></p>
<p> </p>
<p>Knee pain can show itself when you start something new. </p>
<p> </p>
<p>This could be because:</p>
<ul>
<li>You’re new to running and you’re not used to the impact on the body</li>
<li>You’ve started to increase the distances you’re covering</li>
<li>You’ve changed the surface you’re running on</li>
<li>You’re training in a different pair of shoes</li>
<li>You’ve landed badly on it after coming off an obstacle</li>
<li>You’ve twisted in on uneven ground or changing direction</li>
</ul>
<p> </p>
<p>These are just a few external factors that can impact your knees and some of these things you can’t to do much about.</p>
<p> </p>
<p>We’re going to focus on the elements you can do something about. Strengthening the muscles that help to support your knee, so when you put it into challenging situations it is able to adapt and take on the rigours of training and racing. </p>
<p> </p>
<p><strong>What muscles are involved in the movement of your knee? </strong></p>
<p> </p>
<p>The main muscles that cross and support the knee joint are your quads, hamstrings and calves. You can also find if you have dysfunctioning glutes they could also be a problem and cause knee pain. </p>
<p> </p>
<p><strong>Exercises to strengthen your legs to avoid knee pain</strong></p>
<p><strong> </strong></p>
<p>Here is one exercise to help build each of the muscles that play an important role in your knee function.</p>
<p> </p>
<p>Resistance Band Hip and Knee Flexion</p>
<p>Attach the Resistance Band around your ankle. Face away from the anchor point so there is enough resistance in the band. Raise your leg up so there is a 90 degree bend at your hips and knee. Slowly lower back down. </p>
<p> </p>
<p>Hip Bridge Swiss Ball</p>
<p>Lay on the floor with your heels on the ball. Keeping your hips level, squeeze your glutes and raise your hips off the floor and slowly lower back down again. If you feel the ball start to move side to side it is a sign your hips are moving. The ball adds instability to the exercise so it is a good challenge to get your glutes working well. You could progress this to a Hamstring Curl, by bring your heels towards your glutes and extending them back out again. </p>
<p> </p>
<p>Hip Hitch or Abductor Raises</p>
<p>Stand on a step and have a slight bend in you stationary/standing leg. Hang your other leg off the step. Slowly bend and lower your hip, to the side and raise back up. You'll feel your glute working on your standing leg. </p>
<p> </p>
<p>Lay on your side with your hips vertical. Slowly and controlled raise your leg in the air and lower back to the start. Keep your foot relaxed so you can put more emphasis on your glutes. </p>
<p> </p>
<p>Calf Raises</p>
<p>Stand on the edge of the step with your heels overhanging. Hold weights in your hands to help act as a counter balance. Slowly lower your ankles down and raise back up so you’re on your tiptoes. </p>
<p> </p>
<p><strong>Will stretching and foam rolling help?</strong></p>
<p>Avoiding and treating tightness is your muscles is to get into a good stretching and foam rolling routine. If you’re able to work on your flexibility everyday by getting it into your morning or evening routine you’ll reap the benefits.</p>
<p>For knee pain focus on stretching and foam rolling your quads, hamstrings, calves and glutes.</p>
<p><strong>Do you need to see a professional help? </strong></p>
<p>If after a few weeks of doing the strength training exercises and stretches and you’re not seeing an improvement in your pain levels then it would be a good time to think about having a sports massage to get a bit deeper into the muscles.</p>
<p>If there is swelling in your knee and you’re in constant pain it is always best to get it checked out by your GP who may refer you to see a physiotherapist. They may be able to diagnose the problem for you.</p>
<p><strong>What else can you do to avoid knee pain?</strong></p>
<p>I would always recommend doing a strength training programme and having a sports massage first, however sometimes this might not be enough.</p>
<p>If you still feel the need to run whilst you have knee pain, keep your distances small and mileage low. You’ll need to slow down and take things very steady so not to aggravate the injury.</p>
<p>If you need extra support you might think about taping your knee or having orthotics in your shoes to support your feet and arches.</p>
<p>Glucosamine supplements can also help to lubricate your joints, so if you have cartilage damage this can help in those situations.</p>
<p><strong> </strong></p>
<p><strong> </strong></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8992019-09-17T10:06:002019-09-17T10:06:00What is your favourite way to use Monkey Bars? <p>I've been all go this week with work and this weekend was a family party so it gave me a chance to properly sit back and relax and look back on this last year. </p>
<p>Time has flown by and to think that I've been in the studio for 1 year has been amazing. Lots of clients have stepped through the doors all set on challenging themselves with the events they have planned and want to build their fitness for. For some its just been to get focused again and needing that friendly and supportive environment to exercise in. </p>
<p>This year has seen me become more focused with my training and to do that I booked my place at the Obstacle Course Racing World Championships. Training has been going well, I've hit a few stumbling blocks along the way, one little niggle I have at the moment is with my shoulder and neck, which is stopping me from training quite as hard as I want to.</p>
<hr />
<p>But with one month to go until race day I'm making sure I put my focus elsewhere with training. Which I'll go into a little more next week. So you guys have alternative ideas for training when things don't always go to plan. </p>
<p>However Obstacle technique is always plays a big part in training and I got the chance to film part of it on one of the runs we were doing with the kids. </p>
<p>Monkey bars are a great for testing upper body, grip, core and technique. There are so many different ways to can move across them. This can be taking placing 2 hands on each bar and taking a smaller swing, 1 hand on a bar and taking a bigger swing (can be a bigger challenge on grip) moving sideways across them, the possibilities are endless. I personally prefer to do one hand on each bar and get a good swing with my hips as I move, I find the transitions much easier and not as tiring. </p>
<p><iframe width="560" height="314" src="//www.youtube.com/embed/NyEUfbAxUws" allowfullscreen="allowfullscreen"></iframe></p>
<p><iframe width="560" height="314" src="//www.youtube.com/embed/k-G4uVrRNiM" allowfullscreen="allowfullscreen"></iframe></p>
<p>Get in touch and let me know which technique you prefer.</p>
<p>We're going to be running some masterclasses in the future, what techniques and tips would you like to see in these sessions.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8982019-08-07T14:42:002019-08-07T14:42:00Why have a Personal Trainer and what's involved in a PT session<p>I'm going to go over why you might want a personal trainer and what's involved in a personal training session, in case you've ever wondered.</p>
<hr />
<p><iframe width="560" height="314" src="//www.youtube.com/embed/9buR09DnCQA" allowfullscreen="allowfullscreen"></iframe></p>
<p>There are usually a few different reasons why you might want a PT. Sometimes it can go down to motivation, you can go to the gym on your own, but you're not feeling like you're being pushed enough or you need somebody else to help keep you accountable during your sessions. I know if I haven't got something planned in, and a specific time to go to something, it doesn't usually happen. So having a Personal Trainer and having that time set aside in your diary can really focus your exercises and your training.</p>
<p>They can help you set goals and really focus on what it is that you want to achieve. You might have a marathon coming up; you might have a race or another event on the horizon. They'll help you break down that event into reasonable chunks of training and, and then steadily progress to it, rather than it be in one big goal that you're trying to work towards. As a trainer I break clients goals into small achievable chunks.</p>
<p>The other advantage of having a PT is they are qualified and trained to plan the sessions, they've got the experience, they've got the expertise of knowing exactly what exercises you should be doing in different combinations to help push your body to the maximum. You'll then get the best out of your training sessions and also feel like everything's not getting repetitive, when you’ve planned your own session and run out of ideas.</p>
<p>If I'm playing my own sessions, I always like to plan the exercises that I like doing, which is great. However, you always get better at those and sometimes neglect the areas of training that you might not enjoy quite so much. If you've got somebody else planning it for you it takes that out of your hands. You get a really good balanced programme focusing on all aspects of your fitness that you need to improve and develop on. That's just kind of a few reasons why you might want to go and get a personal trainer. The other important factor is finding the right setting for you. Do you want to train in a big gym, or do you want that small personal studio approach that we have here. At our Studio it's usually just one trainer working with either one client or within a small group setting. It keeps it personal and very tailored towards your own needs.</p>
<p>What's involved within a personal training session or what sort of journey might you come through with us?</p>
<p>We'd always start with a consultation, whether that's over the phone or face to face with you in the studio. During that time we’d look at what it is that you want to achieve and what training you've done in the past. What types of exercises you like doing and what are your reasoning’s for coming and having a PT session. We'll then look at what type of session would work best for you. We offer a mix of sessions working from one to one training, paired training, semi private personal training and small group training.</p>
<p>Paired training is where you're then working with a friend or somebody that might have a, a common goal to you. This training is very specific on your own needs and what you're trying to achieve.</p>
<p>Semi private training is our Legends programme. Everybody has their own training programme, but within the studio you may have two or three other people training in the same time as you. All following their own training programmes, setting their own goals and targets. As a personal trainer works with everybody within that time period. Again, making sure your technique is spot on. Your monthly training is set to exactly how you need it to be and we're hitting the goals that we want to achieve within it.</p>
<p>The other training we offer is our small group training and that comes in the form of our Blast Programme. We work with a lot of runners and obstacle course racers. In the small group you've got six to eight people training and everybody's doing exactly the same training programme. We tailor it each week so you focus on a different fitness element. Whether that's your strength, core, mobility and balance work, or hit and power work. The time that you're with us and you'll be working every element of fitness, again getting a rounded approach to training. These sessions are still very specific to your fitness needs if you're looking at improving your running and your fitness for your obstacle course racing.</p>
<p>Depending on what you’re wanting to achieve will help to decide which training route is right for you. We'd work out what would work best for you to hit the goals that you want to achieve. Your sessions can be a mix of group and 1:1 Personal Training depending on your own goals. For cardiovascular fitness we have a treadmill in the studio. For strength and conditioning we use, the dumbbells, barbells and kettlebells to improve your strength and your fitness. You'll have an element of stretching and recovery within your session as well. This could be using the trigger point balls and the foam rollers and you could have some assisted stretching with your trainer and your coach.</p>
<p>It is important you find a trainer that works well with you that you're going to get on with, because you're going to be spending a lot of time and investing financially and emotionally with them. Lots of my clients have been with me for a number of years and we've seen the steady progress that they've wanted to achieve. You need to make sure that you're happy and you're going to get the goals and meet the targets that you're wanting to achieve, whether that's strength, fitness, weight loss, toning.</p>
<p>If you have any questions or want to know more about personal training and the benefits of it to you and drop me a message and I'll get back to you.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8972019-07-23T10:29:002019-07-23T10:29:00My Top Ten Tips for Obstacle Course Racing<p>Obstacle Course Racing (OCR) is a great way to challenge your fitness whether you’re looking to take part in your first OCR or are a seasoned racer.</p>
<p>At our Personal Training Studio in West Bridgford, Nottingham we have many clients who want to improve their strength and fitness and take part in our <a href="../programmes/obstacle-course-race-training">OCR Training Programme</a>.</p>
<hr />
<p>When training for an event you need to make sure you’re physically and mentally prepared to take part in the event and ready for race day.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/obstacle_course_racing_mud.jpg" alt="" width="286" height="190" /></p>
<p>Here are my top tips for taking part in an obstacle course race.</p>
<ol>
<li>Upper Body and Lower Body Strength</li>
</ol>
<p>You need to have upper and lower body strength to take part in an obstacle race. You’ll have to tackle a range of obstacles out on a course and having a good all round fitness will help you. You want to strengthen your chest, back and shoulders for your upper body and your glutes, quads and hamstrings for your lower body. This could be done with a mix of press ups, pull ups, squats and deadlifts.</p>
<ol start="2">
<li>Grip Strength / gloves</li>
</ol>
<p>As you can imagine you’re going to need good grip strength to hang on to monkey bars and rings as you’re swinging across obstacles. Some people chose to race with gloves on to help protect their hands and when it’s cold they can make all the difference to helping you grip onto the obstacles.</p>
<ol start="3">
<li>HIIT training</li>
</ol>
<p>Mixing up your training plan with circuits and high intensity training will help to increase your fitness levels. Having a personal trainer can help motivate and push you harder, especially on this type of intense training. </p>
<ol start="4">
<li>Carries</li>
</ol>
<p>During in obstacle course race, you can guarantee at some point you’re going to need to carry or lift an object. Whether that’s a bucket in a Spartan race, or a sandbag slung over your shoulder as you’re running up and down hills. You can incorporate farmers walks in the gym or squats with a power bag into your training programme.</p>
<ol start="5">
<li>Pull Ups</li>
</ol>
<p>Pull Ups are a great way to improve your upper body strength and there a variety of different pull ups to try as you improve them. Whether that’s decline pull ups, negative pulls ups and even using resistance bands to help aid you as you work up to doing your full pull ups. Once you’ve mastered these you’ll be able to take on monkey bars, rings, ropes and any other obstacle a mud run and race has to throw at you.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/obstacle_course_racing_rings.jpg" alt="" width="263" height="395" /></p>
<ol start="6">
<li>Shoes</li>
</ol>
<p>Having a good pair of trail shoes will help you when you take on an obstacle race. You want a pair with good grip on them and if they get wet allow water to drain quickly and easily from them. That will make the difference to slipping and sliding all over the place in the mud, help you as you climb over walls and balance along beams.</p>
<ol start="7">
<li>Food</li>
</ol>
<p>Having the right nutrition is going to make sure your body is fuelled for your entire race. Making sure you eat regularly throughout the day on training days and on race day having a substantial breakfast will give you the energy and endurance you need to race. After the race make sure you eat as soon as possible to replenish the lost nutrients during your event.</p>
<ol start="8">
<li>Running</li>
</ol>
<p>As much as doing strength and conditioning exercises to help you get over obstacles you also need to get in some running training as well. Vary the distances you’re running so challenge your body but make sure you progress this slowly. It’s also a good idea to mix up the surfaces you run on. As many obstacle course races take part in fields making sure you do trail running and practise on uneven surfaces will help your concentration and balance when you’re running.</p>
<ol start="9">
<li>Technique</li>
</ol>
<p>Having the correct technique on an obstacle can make all the difference on how quick you’re going to get round a course, plus help limit the amount of bruises you might get. Our obstacle race training programme is the first step to this. There are also other purpose built facilities that you can go and practise and train on before an event to make sure you’re prepared and confident when it comes to race day.</p>
<ol start="10">
<li>Have fun</li>
</ol>
<p>Most of all have fun, whether you’re running with friends or taking on an event on your own, obstacle course races are known for being very friendly. The marshals and the other people taking part in the course are there to help you and make you enjoy the whole experience. There are lots races out there to choose from, <a href="../events">Spartan, Tough Mudder, Warrior Assault</a> and so many more. </p>
<p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8962019-07-16T08:10:002019-07-16T08:10:00How To Improve Your Grip Strength<div>I'm sure lots of you have seen my pictures from racing at Spartan Midlands this weekend at Marston Lodge. I took on the Sprint race on Sunday morning. It was a tough course, and I seem to have blanked out the pain and the amount of hills there were in it from last year!</div>
<div></div>
<div>My legs aren't feeling too bad which is surprising however upper body is very achy today, and it got me thinking about how many of the obstacles relied on upper body strength. </div>
<div><hr /></div>
<div>I usually love monkey bars and the rings, but placing the sand bag carry before the monkey bars and having the Hercules Hoist after was brutal. I could feel my grip starting to fail, but managed to hold on for the rings, but the hoist suffered. </div>
<div></div>
<div>So that got me thinking about training and different things to focus on. I already do a lot of pull up work and there are different combinations to help with your grip for your hands and finger, for example holding a weight plate and transferring it from hand to hand. You could try using a towel for holding a dead hang with your hands too. You'll find these exercises will also help improve your shoulder and back strength too. </div>
<div></div>
<div>In this video I'll show you how to practise different grip changes one you're on the bar, to help with transitioning between obstacles but also get you using your hands in different actions. </div>
<p><iframe width="560" height="314" src="//www.youtube.com/embed/PaaQq3MYtdk" allowfullscreen="allowfullscreen"></iframe></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8952019-07-02T08:09:002019-07-02T08:09:00My Big Goal - The Obstacle Course Racing World Championships<p>Some of you may have seen my training videos and making the most of training outside and using the boys swing frame in the garden to practise my pull ups and grip strength work.</p>
<p>I’m sure loads of you think this is crazy training in this weather, but for me it marks the start of my next goal.</p>
<hr />
<p>A few of you already know but I’ve kept it pretty quiet up until this point as I now want to share with you my next goal. In October I’ll be taking part in the Obstacle Course Racing World Championships.</p>
<p>For me it’s going to me a huge challenge, but it’s one I’m really looking forward to.</p>
<p>Like many of you I need races and events booked to motivate me to train, and this one certainly has done that. After watching the videos coming through this weekend from the Euros, it’s got me very excited to see what the course will have to offer.</p>
<p>This year has already started really well with the races I’ve done, I’ve managed to knock a lot of time off the distances I’ve been running. Initially I thought it was luck and down to how busy the course was, but as I did the second event and finished in a similar time I knew my hard work in training was paying off.</p>
<p>My biggest worry is still my lower back and wondering if it will hold up to the increased pace and training, but that all comes down to planning and making sure I incorporate enough core and strength work to help it. The other element is some of the more technical aspects to the rigs. Last year that was my main focus at events and I wasn’t looking for time, this year it all needs to come together.</p>
<p>On the flip side, this is a huge dream of mine and now is going to be achievable competing on such a high level.</p>
<p>I’m going to do regular updates on my training and things that have helped me and I’ll be posting videos practising techniques that you’ll be able to use too.</p>
<p>If you have an Obstacle Course Race coming up and need extra training have a look at our <a href="../programmes/obstacle-course-race-training">OCR Training programme</a> and see how it can help you develop your strength and conditioning needed to take part in the event. </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8892019-06-27T17:50:002019-06-27T17:50:00How Long Can You Deadhang For?<h1 style="text-align: center;">How Long Can You Hold A Dead Hang?</h1>
<p>A dead hang is a straightforward exercise that simply involves hanging from an overhead bar for as long as possible. It’s a great way to develop grip strength and can help you master pull ups.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/deadhang.jpg" alt="How to do a dead hang" style="display: block; margin-left: auto; margin-right: auto;" width="332" height="288" /></p>
<hr />
<h3>How long should you be able to dead hang for?</h3>
<p>As a guide, we suggest aiming for the following times:</p>
<ul>
<li>Beginner: 10 seconds</li>
<li>Intermediate: 20 to 30 seconds</li>
<li>Advanced: 45 seconds +</li>
</ul>
<h3>How to do a dead hang</h3>
<p>To start your dead hang you need to grab the bar using an overhand grip (palms facing away from you), making sure your hands are more than shoulder-width apart and your arms are straight. You then want to engage your shoulders (squeeze your shoulder blades together) and hold on to the bar for as long as possible. Once you’re in this hanging position you can engage your lats as this will help to take some of the pressure off your shoulders and reduce the risk of injury.</p>
<p>Before doing any dead hangs, it's important to warm your shoulders up by doing some mobility work that mimics the movements you're about to perform. This is key as your shoulder is made up of the complex rotator cuff muscle group, and if these are injured they can take a long time to heal.</p>
<h3>How do I increase my dead hang time?</h3>
<p>One way to increase the amount of time you can hold a dead hang for is to develop your grip strength. If you have a weak grip your fingers will start to slip off the bar, meaning that your dead hang will end before it otherwise would. You can do strength training exercises for your fingers and forearms to help with this and you can also use chalk if you slip off the bar due to having sweaty palms.</p>
<p>Another way to increase your dead hang time is simply to dead hang more often and hold the hang for as long as possible each time. Doing this will strengthen your back, shoulders and arms and will enable you to hold the hang for longer.</p>
<h3>Do dead hangs help with pull ups?</h3>
<p>Yes, they do. This is because as the length of time you can hold a dead hang increases and your grip improves, your upper body becomes stronger. This then makes it easier to do pull ups.</p>
<p>Once you feel confident about your ability to dead hang, you can introduce other exercises that will also help you to master pull ups. These can include chin ups or negative pull ups. A chin up is similar to a pull up but you use an underhand grip and use your biceps to raise your chin above the bar. Negative pull ups involve jumping up to the bar and then lowering yourself back down as slowly as possible.</p>
<p>For more training ideas and advice on pull ups, monkey bars and other obstacle techniques you can buy a copy of the OCR Training and Skills Guide for £5. Which is packed full of step by step videos and exercises to enhance your training programme. </p>
<p>[STRIPE name="OCR Training and Skills Guide" price="5" button_text="Buy Now" details="1" aweber="5623614"]</p>
<p>For some extra tips on how to progress from dead hangs to pull ups, watch this short video:</p>
<p><iframe width="832" height="466" src="https://www.youtube.com/embed/lKsP85C-DQM" allowfullscreen="allowfullscreen"></iframe></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8942019-06-25T09:44:002019-06-25T09:44:00What is your running pace and how it can make a difference<p>It's Gemma here From Fundamental Sports and Fitness. In this video, we're just going to go over and cover what running pace is. I know that it can be quite a confusing topic, so it's really thinking about the time it takes you to cover a specific distance, whether that's 5K through to a marathon. Your pace will vary differently depending on what distance you're running. If your 5K pace is going to be a lot quicker, than your marathon pace because of the distance that you're going to be covering.</p>
<hr />
<p><iframe width="560" height="314" src="//www.youtube.com/embed/OLSSsZxjuto" allowfullscreen="allowfullscreen"></iframe></p>
<p>The ideal is that you're able to maintain that pace throughout the race so whatever you start at, you're also finishing at that pace as well. You may find as well, you're able to start a slightly slower pace and increase it as you go through. The idea being is then you're not only warming up your muscles ready to exercise, you're warming up your mind mentally, you're preparing yourself for what you're about to undertake, and then you're able to find you're a little bit stronger to keep the steadier pace going throughout your runs that you're doing.</p>
<p>I always find it's better to run with how you're feeling. If you feel confident, if your body's feeling good and you know that you could run a little bit faster, then increase the pace that you're running. If at the same time you're thinking, "Actually, this doesn't feel like quite such a good running day and my legs are starting to tire a little bit," slow it down. You'll know your own body with how it feels rather than trying to keep the pace that you might set yourself on a watch and get to the end of your run and not have enjoyed it as much because you've not been listening to how your body feels on the day.</p>
<p>Another good idea is using a RPE scale (rate of perceived exertion), and usually you use a 1 to 10 scale for your numbers. One is you could just be going for a walk. You can hold a nice easy conversation. You're not really getting out of breath. Going all the way through to a 10 and you can't put any more effort in and if you do any more, you will collapse on the floor. Using that scale as a guide of how you think you can go through a race as well is quite good guide to work towards.</p>
<p>I've got clients that use heart rate zones to train within as well so they know where they can push themselves and what pace they can then be going depending on the heart rate that they're working at. Another good tip that I've got is to plan the pace that you're going to be running or you think you could be running at on a treadmill. Therefore, you can then know if you're able to keep that pace going, but also then when you are out running, you know roughly what your body should feel like when you are running at that pace, so again, you could know if you could push yourself a little bit harder or if you need to pull back and reign it in a little bit.</p>
<p>That's my tips on pace and just some things to cover. Thinking about whatever you set your pace at for a shorter distance is probably going to be very different to what pace you'd be running out for a longer distance. Bear that in mind with how you plan and prepare for your races and your training. The biggest one is, think about how you're feeling when you're running and that will be the best way to gauge the pace that you want to be going at.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8932019-05-21T08:48:002019-05-21T08:48:00My Weekend With The Aztecs<div>Over the last few weeks I've been speaking about every bodies race season getting underway and mine started this weekend at Aztec Escape. An OCR race based at Cliff Lakes, with great obstacles and a choice of distances to run, plus the finishers t-shirt is amazing. </div>
<div><hr /></div>
<div>I ran it last year and loved it and this year was no exception. Like many obstacle course races it's really friendly and everybody encourages each other along the course. </div>
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<div>My training at the beginning of the year was all going to plan, however April was a wash out for exercising with various coughs and colds I picked up from Monty and Wilf so that set me back a bit and then two weeks ago I was hit with an ear infection, not what I needed. So I decided instead of trying to push myself, I'd take it steadier and make sure I complete all the obstacles. </div>
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<div>Monty was a bit upset in the morning as he realized I was off to go and do a 'muddy race' and he wasn't coming. So I promised him my medal at the end if the course and left him wearing one of my old race t shirts. </div>
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<div>I managed to get into an earlier wave time which was great as it meant it it was a little but quieter so not as many queues at the obstacles, on the down side it meant Dad who had come to take pictures had to do a bit of a sprint start to get ahead of me on the course, he loved it and for the first couple of kilometers ended up running alongside of me. (we joked about getting his step count up for the day). He eventually got a rest as I tackled the carriers and switch backs on the hills, much to his relief. We were then able to separate for the second half of the course as I crossed the lake he was able to get to the main obstacle arena so get some more great pictures. </div>
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<div><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/gemma_sternum_crusher.jpg" alt="" width="293" height="219" /><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/gemma_dragonsback.jpg" alt="" width="293" height="219" /></div>
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<div>I was really pleased as I managed to complete every obstacle, my body certainly knew about it later that day and got away quite lightly with the amount of OCR kisses (just a nice bruise on my shin from the sternum crushers and once on my arm from hooking over a wall). Ironically I also finished in one of my quickest times to date as well. </div>
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<div>So it just goes to show, even if your training doesn't quite go to plan on the run up to an event, if you go out with the right mindset and set a goal for yourself you can surprise yourself when you finish. </div>
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<div>Also Monty was very excited when I got home with my medal and thanks to the Reaper team a kids sized race vest for both of the boys which he wore for the rest of the day.</div>
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<div>Thanks</div>
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<div>Gemma 'loves mud' Spackman</div>
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<div>PS. We have spaces on our Nutrition Workshop next week, if you'd like a space click on this link to book. <a data-cke-saved-href="https://www.fundamentalsportsandfitness.co.uk/programmes/workshops" href="../programmes/workshops" class="validating">https://www.fundamentalsportsandfitness.co.uk/programmes/workshops</a></div>
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<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk3922019-05-20T16:45:002019-05-20T16:45:00How Many Medicine Ball Slams Can You Do In 1 Minute?<p>I have a challenge for you this week - how many medicine ball slams can you do in 1 minute?</p>
<p>Read on to learn the best technique and to get an idea of the number of repetitions to aim for.</p>
<hr />
<p>A medicine ball slam is a great strength and conditioning exercise that uses explosive power to work your whole body. You’ll find it is a high intensity exercise that’ll burn calories and push your cardio fitness to the limit.</p>
<p>It’s a great challenge as you need very little equipment to complete it and you can tie it into your regular workout. All you need is a med ball and some space on the floor.</p>
<h3>How to do a medicine ball slam</h3>
<ol>
<li>Place your feet flat on the floor, shoulder-width apart, holding the ball in front of you.</li>
<li>Keep your knees slightly bent and brace your abs to engage your core.</li>
<li>Bring the ball overhead and, with as much power as possible, throw the ball down onto the floor in front of you.</li>
<li>Quickly lift the medicine ball back up and repeat.</li>
</ol>
<p>The more quickly you can repeat the exercise, the easier it will be to keep your heart rate up, which will help you to burn body fat and build strength.</p>
<p>Here is short video of me doing some med ball slams so you can see the technique.</p>
<p><iframe width="560" height="315" src="https://www.youtube.com/embed/BAi5_fIg_kg" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p>
<p>You can make medicine ball slams harder by adding in a few variations. This could include squatting with the ball overhead, throwing the ball above you or aiming for a spot on the wall. You can even use different weighted balls to increase the intensity of the exercise and help with muscle building.</p>
<h3>What muscles do med ball slams work?</h3>
<p>Med ball slams work your whole body. You’ll find your arms, legs and abs all burn once you’ve completed this exercise. This is what makes it such a valuable exercise to include as part of your training.</p>
<h3>Are medicine ball slams good for weight loss?</h3>
<p>Yes, including ball slams in your workout is great for weight loss as the exercise burns a lot of energy when performed at a high intensity.</p>
<h3>How many med ball slams should I aim for in a minute?</h3>
<ul>
<li>Beginner: 15</li>
<li>Intermediate: 30</li>
<li>Advanced: 45</li>
</ul>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8922019-04-30T08:59:002019-04-30T08:59:00An Inspirational Weekend at The London Marathon<p>As many of you know my Auntie and Uncle were running the London Marathon this year for Children with Cancer UK. They had set themselves a mammoth challenge of raising £8k for them, this was smashed on the day the total had already exceeded £11k which is amazing.</p>
<p>They had put in all the training and hard work building up to The London Marathon and sometimes the plan going a little off track as everyday life, work and families often decided to throw a spanner in the works but come to think of it, whose plan ever goes 100% successfully. </p>
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<p>Fiona ran the marathon last year and was determined to beat her time, knowing the weather was on her side this year helped too. As they went into Sunday morning nice and confident, their last long run went smoothly and at a good pace.</p>
<p>We all arrived to spectate and had spread ourselves over the course with snacks, sweets and drinks to keep them going. The atmosphere was amazing and for me it was so good seeing it from a spectator’s point of view as I’m usually the one racing (even if it isn’t a marathon).</p>
<p>We managed to see them at mile 13 and 22, which was fantastic. Giving that extra cheer and energy boost at the times they needed it.</p>
<p>When we saw them at the end in the meeting points the relief and emotion on the faces was obvious, but the cheesy grins and excitement to tell us all about it took over.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/London Marathon.jpg" alt="" width="376" height="281" /></p>
<p>Here’s a little snippet of what they had to say about taking part in The London Marathon this year.</p>
<p>“Phew, it’s done!<br /> The support we have received from all our friends and family has been fabulous, thank you. It really has made a difference.</p>
<p>Our support team did an excellent job on the day - covering miles 7, 13, 14.5, 19 ish, 21 and 22. They held extra food and tailwind for us. The London crowds are awesome- cheering, encouraging all the way. There’s organised bands, and then just people playing music from their homes or an instrument at the side of the street.</p>
<p>It was certainly a race of 2 halves. We went into the start feeling good and confident we had trained well. Nerves of course!</p>
<p>After 10 miles, I started with knee pain. An old injury flared up. But we ran the first half well, and fairly even splits. By mile 15, it was agony. Tears of frustration and anger. I walked and gave myself a bloody good talking to. Mark was also feeling pain in his foot, but was certainly stronger at this point and he went ahead.</p>
<p>I’m not really sure where we were when we met again! Just before 17 possibly. Mark was starting to feel really thirsty and this soon turned to nausea.</p>
<p>Family cheer points were great. A distraction, a supply of bananas and ibuleve gel for me! The gel truly kept me going again until about mile 23.</p>
<p>We separated around mile 22. Of all our race scenarios, this wasn’t one - where we were both struggling.</p>
<p>I had to finish sub 5. I wasn’t sure if I was still on track. The Garmin said so, but we had stopped for a loo break and hugs with family so the chip time was always going to be higher.</p>
<p>The 600m to go sign came. That should be enough for a final spurt of energy, but my brain didn’t want to think of much apart from the knee - it seemed such a long way.</p>
<p>Tears and the medal - a fabulous feeling of achievement and relief. My left leg went completely and luckily I was caught by a steward and around this point Mark appeared by my side. More tears from me. I was wheelchaired to a physio - who worked miracles and 30 minutes later I could walk! Mark was sat down and given lucozade as he felt rough. He’d definitely hit the wall and wasn’t himself at all. Then, the lucozade kicked in and was doing his cheesy jokes with all the volunteers!</p>
<p>A walk to meet our family and lots of hugs and smiles, both of us vowing never to do it again.</p>
<p>If anyone is tempted, and you want a charity place, we can’t recommend Children with Cancer enough. The support on so many levels is superb, and the cause needs no explanation.</p>
<p>We are thrilled to have smashed our target.”</p>
<p> </p>
<p>I’d love to hear your stories if you took part this year, or what plans you have on the horizon for your races.</p>
<p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8912019-03-19T09:25:002019-03-19T09:25:00Tackling the mountains in Scotland at night in the Mighty Deerstalker <div>Do you ever set yourself a big challenge for the year? </div>
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<div>This doesn't need to be a New Years resolution, although hands up if you're still doing yours. </div>
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<div>Cheryl and Amanda a couple of my clients have been training with me for a couple of years and each year they set themselves a race challenge.</div>
<div><hr /></div>
<div>So far this has included becoming Legends after completing the Suffering weekend, completing their Spartan Trifecta last year and this year they have the Rat Race season pass and are in the process of taking on all of thier events.</div>
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<div>At the weekend they took on the Mighty Deerstalker in Scotland, a 10 mile night race. Training has been going well, Amanda has been able to get in more strength sessions to help her knees and Cheryl has been getting in more running, running to the legs sessions at the studio even if this has meant getting a lift home after the session. </div>
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<div>With the weather against them after the storms and winds of last week they took the steady drive up to Scotland, only to experience snow and rain on the way up. Everybody had been advised to layer up and be sensible out in the evening. </div>
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<div>So if you're looking for a bit of inspiration this is what Amanda and Cheryl had to say about their first race of the season. </div>
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<div>Amanda "It was great fun, very cold and muddy and I'd totally recommend it to anybody looking to try something new. I know I need to train more and schedule it in around work, but the fact I only ached with a bad case of DOMS rather than hurt after the weekend let me know the strength training is working"</div>
<div></div>
<div>Cheryl "My first race completed and I loved it to say how anxious I was at the start. Running up the mountains in the dark, who'd have thought it would be so much fun. Seriously though it was a hard race, we layered up very well, Amanda too well, as she was melting and had to stop a few times to strip layers off. 90% of the race was vertical slopes which made the calfs burn but thanks to the training with Gemma we flew up the 420m inclines. Coming down was like a game of pinball, but we felt stong and confident to conquer the tricky decent, the 10% which was flat was on the banks of a very swollen river which was very scary."</div>
<div><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/cheryl and amanda mighty deerstalker.jpg" alt="" width="468" height="282" style="display: block; margin-left: auto; margin-right: auto;" /></div>
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<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8902019-03-12T08:29:002019-03-12T08:29:00What Should You Eat As A Runner?<p>This is such an open topic and there are lots of different varients that you need to take into consideration. </p>
<p>A lot of it all settles down to what goals you're wanting to achieve. Whether thats to increase your energy levels as you run, or are you running for weight loss. </p>
<hr />
<p>On average a female burns 1800-2000 calories a day and a male 2000-2500, but these are very general and vary greatly on what you're doing. So if it's weight loss you're after keep these numbers in mind and you only need to reduce your calories by 500 to start to notice a difference. </p>
<p>When it comes to running you need to think about when you're eating in relation to when you're going to go for a run. You don't want any poorly tummy's on you're run and needing to find the closest toilet. But also think about what you should eat afterwards to boost your energy levels again. </p>
<p>It's always good to make sure to have a balanced diet. So make sure each meal you have contains a good amount of protein, carbs and fats to keep your energy levels high. </p>
<p>As a runner you'll naturally burn sugar first, before you burn fat. This is why energy gels and sweets are needed when you're doing longer distances, but it's also harder to loose weight as your body has to work harder to burn fat.</p>
<p>You can train you're body to burn fat more effectively and quickly to then have it as your fuel source but this takes practise. </p>
<p>If this is a topic you're interested in and want to know more information about, come to our next How To Have The Best Nutrition As a Runner workshop. To book your space on the workshop click on the button now. </p>
<p><a href="../programmes/workshops" target="_blank" rel="noopener"><span class="button blue">Buy Workshop Now</span></a></p>
<p>I'd love to know, what is your favourite pre and post race meal and what snack do you most effective during your race? </p>
<p>For me Jelly Babies and Percy Pigs are a winner during a race. </p>
<p>Thanks</p>
<p>Gemma 'nutrition is key' Spackman'</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8882019-02-05T08:55:002019-02-05T08:55:00Foam Rolling and Trigger Point 101<div>You might have seen over the weekend on my instagram stories I raided Aldi's middle isle and got my hands on some new kit for the studio.</div>
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<div>One of these bits was a vibrating foam roller. I'd heard lots of positive things about them and they can be less painful to use than a normal foam roller. Since getting it myslef and some clients have already had a practise on it to test it out. </div>
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<div>The whole point of foam rolling is for myofascial release. In simple terms this means you use bodyweight and a foam roller to make small movements and pressure over the area of muscle which has pain in it. This technique leads to the softening and lengthening of the fascia and breaking down the adhesions (scar tissue) between the skin, muscles and bones. In the long term this will help to reduce your injury worries and help speed up your recovery. </div>
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<div>Here are some of my top tips for foam rolling and using a trigger point ball to get into some of those harder to reach areas.</div>
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<ul>
<li>Focus on relaxing your muscles, even if it is painful</li>
<li>Perform the movements slowly, you will then find where the adhesions and scar tissue is</li>
<li>As you roll and find the points that are painful, hold on that area for a few seconds to allow the foam roller to break down the tissue (please note some muscles maybe very painful when you start foam rolling, this indicates that there is a lot of scar tissue that needs to be broken down)</li>
<li>The muscle will begin to loosen and the pain will start to disappear</li>
<li>You do not need to count repetitions or spend a particular length of time on each muscle, your aim is to increase the suppleness of each muscle group</li>
<li>You do not have to foam roll every muscle group, instead focus on the areas you get most relief from and do them regularly</li>
<li>You can foam roll before or after you exercise or as injury relief</li>
</ul>
<div>In our last workshop of How To Improve Your Recovery and Avoid Running Injuries we covered alot of work on foam rolling and trigger point work. I'll be hosting a new date soon so keep you eyes pealed for when the date is realeased.</div>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8872019-01-08T08:42:002019-01-08T08:42:00Now Is The Time To Make A Change<p>Have you ever thought that you need to change your training and always put it off?</p>
<p>You either feel you haven’t got the time or you’re happy to keep going as you are?</p>
<p>I know the feeling, to keep going in the usual routine can feel comfortable and you know what is coming.</p>
<p>However sometimes something happens that forces you to have to make a change. Whether that’s the feeling of burning out with work or at home, or the little niggle that you’ve been putting off that you think will ‘go away’ on its own becomes a more persistent injury. This then forces you to re-evaluate what you need to do.</p>
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<p>Nicola did just that. She started to train with me with her local running group as a small group in October last year, she immediately saw the benefits of adding in a strength programme into her training routine and joined our Legends Programme (semi private Personal Training).</p>
<p style="text-align: center;"><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/nicola pennill.jpg" alt="female strength training" width="199" height="266" /></p>
<p>In her short time training this is what she has to say about training with us.</p>
<p>“Having thought about and intending to do some strength training for ages, a knee injury made up my mind! Not being able to run for a while meant it was a good focus to feel like I was doing something constructive, and I also suspected that lack of functional strength was what led to the injury in the first place. My sessions with Gemma have improved my overall strength and I feel stronger and more flexible as a runner. I would not have expected that getting stronger in my upper body and improving my posture would also benefit my running. After a couple of months I feel that while I've got further to go, I'm already feeling the benefits. As a more ‘mature’ (OK, older) runner, I would highly recommend - use it or lose it!”</p>
<p>If you feel like now is the time to make a change to your training, get in touch with us and see how we can help you.</p>
<p><span class="button blue"><a href="/contact">Contact Us</a></span></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8862018-12-11T07:46:002018-12-11T07:46:00Challenge - How Many Box Jumps Can You Do? <p>This is a great challenge to take you into the new year and a good exercise to look at the explosive power in your legs. </p>
<p>Over the last few years lots of gyms and got more plyobox's available for you to use.</p>
<p>Depending on how kind they are will mean they either have the softer foam boxes or the hard wooden box more metal step, which are likely to leave you with some nice cuts or bruises is you misjudge the height you're jumping.</p>
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<p>The challenge for you this month is to see how many box jumps you can do in 1 minute.</p>
<p>This will vary depending on the height of the box you're using, so make sure you use the same height at the beginning and end of the month so you can see your progressions. </p>
<p>Technique:</p>
<ul>
<li>Start with you feet shoulder width apart at the edge of the box</li>
<li>Bend your knees</li>
<li>Swing your arms </li>
<li>Jump up and onto the box</li>
<li>Land with bent knees</li>
<li>Either step of jump back down</li>
</ul>
<p>To start with you might find this as mentally tough as it is physically as you get used to knowing you will make it to the top of the box or step. </p>
<p><iframe width="560" height="314" src="//www.youtube.com/embed/JkHCMg59ZOI" allowfullscreen="allowfullscreen"></iframe></p>
<p><iframe width="560" height="314" src="//www.youtube.com/embed/Rno4H7ZXRuM" allowfullscreen="allowfullscreen"></iframe></p>
<p>These videos show you the technique and a couple of differnet heights to work at when doing your box jumps.</p>
<p>Keep me posted on how you get on. </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8852018-11-27T13:28:002018-11-27T13:28:00Top 3 Running Mistakes That Will Stop Your Running Faster<div>Now that winter has set in, its a great time to start thinking about the New Year and the races that you have planned.</div>
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<div>This week I've already booked in two events in May (Aztec Escape) and July (Spartan) after really enjoying them this year. I've got a few more lined up so I'm aiming to do one each month as soon as the weather gets nicer. </div>
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<div>With an packed race schedule its important to think about the goals you're wanting to work towards over the year. </div>
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<div>The last couple of years I've been focusing on technique and coming back from injury. </div>
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<div>In 2019 I want my focus to be on completing the races faster and feeling stronger as I'm doing the obstacles.</div>
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<div>I'm going to quickly highlight some of the common mistakes people make when it comes to running faster. </div>
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<div><b>1. Lack of planning and structure to your training</b></div>
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<div><b></b>​​​​​​​This is a key component to your running. When you design your training you need to break it down into big, middle and small picture. This could look like seeing your year as a whole, then splitting it into quarters or seasons, then monthly and weekly plans. </div>
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<div>When you do this you'll be able to see the busy and quiet periods so you know when you should be training hard and then recovery times. </div>
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<div>It can also link to having a training programme that is very generic and a one size fits all approach, you're training programme should be designed specially for you and the goals you're setting out to achieve. </div>
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<div>You could also have a training programme that is very running focused and doesn't have enough time on cross training and strength and conditioning. </div>
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<div><strong>2. Lack of Strength and </strong><b>Conditioning</b></div>
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<div>Having a good weights training programme is going to benefit you massively. It'll strengthen you're muscles, as a runner having strong glutes and core are going to be key to making sure you stay injury free and are able to keep up your speed as your increase the distance that you're running. </div>
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<div>Again a good programme will be designed specially for you and show progression as your training develops.</div>
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<div><strong>3. Not enough recovery and TLC </strong></div>
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<div><strong></strong>Running and training is hard work. You're putting a lot a stresses on your body. This is why making sure you have enough rest days in your training programme is important. </div>
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<div>These days will be the time your body is able to adapt to the training you're doing recover.</div>
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<div>This can either be in the form of a completely different type of exercise, like going for a walk or swimming. </div>
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<div>Stretching, foam rolling and having regular sports massages will also benefit you and help your recovery. </div>
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<div>Do any of these relate to you?</div>
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<div>I'd love to know what your plans are for next year and what events you have on the horizon. </div>
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<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8842018-11-13T14:31:002018-11-13T14:31:00How To Plan With A Young Family<div>What a busy few weeks its been.</div>
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<div>I'm now properly back at work after taking time off to welcome the latest addition to the family. Wilf joined us on 2nd November and Laura, Monty and Wilf are all doing well.</div>
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<div>We're all learning the skills needed to juggle a new born baby and a non stop toddler. </div>
<div><hr /></div>
<div>This is where my planning has come in. From creating a spreadsheet for when Laura needs her painkillers to setting time aside to do work. Fortunately with having the studio now, I'm not doing much paperwork and admin at home so the time I am at home I'm able to spend with the family and lots of playing with Monty and cuddles with Wilf. </div>
<div></div>
<div>Planning is key and if you saw my video on Facebook or my Instagram stories you'll have heard all about how I plan.</div>
<div></div>
<div>I have to set time aside in my diary and block out time for my training, or it doesn't happen. I'd much rather be at home with Monty and Wilf. </div>
<div></div>
<div>The same is said for our food planning. We've always been good at planning our meals for the week, more because we know when do the online shop we know exactly what to buy but it keeps it easy in an evening when i'm back in late from work to know what to cook. </div>
<div></div>
<div>How do you guys plan/ What tips can you share that make things easier in your life?</div>
<div></div>
<div>Our clients at the studio all follow their training plans and know what days they're training and are able to track their sessions in their log books, so when it comes to planning their next months training we can see the progression they've made. </div>
<div></div>
<div>We also have time to plan in our monthly challenge. This month at the studio its all about doing a Wall Squat.</div>
<div>have a look at this video, plan in when you can do it and try and beat your time each week. </div>
<p><iframe width="560" height="314" src="//www.youtube.com/embed/gCUDCMxrpoQ" allowfullscreen="allowfullscreen"></iframe></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8832018-10-30T10:57:002018-10-30T10:57:00How To Change Your Body Shape and Feel Better<div>Have you seen my post <a href="https://www.facebook.com/fundamentalsportsandfitness/">Facebook</a> and <a href="https://www.instagram.com/fundamentalsportsandfitness/">Instagram</a> this morning?</div>
<div></div>
<div>It's all about Tracey who is our client of the month, she won a pamper set that I've been told she'll use next week when she's on holiday. </div>
<div><hr /></div>
<div>She has been training with me for a while and had a huge incentive this summer to lose weight and get in better shape for her daughters wedding. </div>
<div></div>
<div>Tracey admitted she always struggled with her food and exercise and it was always all or nothing with them both.</div>
<div></div>
<div>This summer she saw really good results and she looked amazing on her daughters wedding day. But it hasn't stopped there.</div>
<div></div>
<div>In October she joined our Legends Programme feeling like she needed to shake up her training and be even more focused and determined with her weight loss. </div>
<p>.<img src="https://www.fundamentalsportsandfitness.co.uk/images/library/tracey-coull.jpg" alt="tracey client of the month - legends programme - body transformation" width="216" height="288" /></p>
<p>Tracey had this to say about working with us</p>
<p><strong>"Gemma and I train together regularly. Gemma has enabled me to lift heavier and work harder. I sometimes struggle on my journey but Gemma is so motivated and enthusiastic that I always get back on track and look and feel significantly better. On two occasions yesterday colleagues commented on my changing shape."</strong></p>
<p>If you're looking to transform your body shape and fitness or have an event coming up like Tracey <a href="../contact">contact me</a> and we can have a chat. </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8822018-10-23T11:20:002018-10-23T11:20:00How To Prevent Running Related Injuries<div>It's always a worry that as you start to increase the distance that you're running the likelihood of picking up injuries starts to increase. This week I'm going to share with you how to prevent running related injuries. </div>
<div><hr /></div>
<div>Often your desire to run further and push you're body harder out weighs what you body is capable of at that moment in time. </div>
<div></div>
<div>This is why planning and having a good training programme is the best way to move forwards as you start to increase the distances that you run. You're able to track your runs, training and gym work and know what is working well and what you might need to change. </div>
<div></div>
<div>This can also incorporate what food you're eating, how much sleep you're getting and how much stress you might be under at home or work. Each of these factors will have a roll in how you perform and how to stay injury free. </div>
<div></div>
<div>Common Injuries</div>
<ul>
<li>Knee Pain</li>
<li>Foot Pain</li>
<li>Stress Fractures</li>
<li>Spain and Strains to ligaments and tendons</li>
</ul>
<div>How To Overcome these problems</div>
<ol>
<li>Build your mileage slowly. Create a solid base to work from before you look to progress your training</li>
<li>Progress your training by selecting one method to start with.
<ol>
<li>Increase your distance</li>
<li>Increase the amount of times you run</li>
<li>Increase the speed you run at</li>
</ol>
</li>
<li>Stick to your training plan, whether that is a Couch to 5k, Half Marathon or Marathon. Don't miss a week, follow your friends plan or change it mid way through your training</li>
<li>Spend time doing mindfulness. Mental health is just as important and spending time with family and friends and other things other than running will help reduce stress levels. You can then be more focused when you do run. </li>
<li>Plan your meals. If you're out running more food preparation can go out of the window as you find yourself with not enough hours in the day. Fuelling you're body with good quality food is vital to avoid picking up niggles. </li>
<li>Think about the shoes you're running in. Try to have more than one pair on the go at a time so you're not constantly wearing one pair out.</li>
<li>Try running on different surfaces, mix up road and trail runs </li>
<li>Warm up and cool down after each run you do</li>
<li>Have a strength and conditioning programme that works alongside your running programme to strengthen the muscles to support your bones and joints</li>
</ol>
<div>If you're starting to increase your mileage think about the above points to help prevent running related injuries.</div>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8812018-10-09T11:30:002018-10-09T11:30:00One Month Into The Journey<p>It has been a long process and many of you have been involved with the development of the studio, from the early ideas in a note book to the realisation during the summer that I could get my own premises in West Bridgford for a Personal Training Studio.</p>
<p>Now we've up up and running for over a month and the feedback I've had has been amazing.</p>
<hr />
<p>For those of you that haven't popped in to the studio to see what we're all about I'll give you a quick run down on our set up and ethos.</p>
<p>I wanted to create a Personal Training Studio that reflected where I've come from and what I believe in. Lots of you know that I started Personal Training after I injured my back playing football nearly 10 years ago, I was devastated, I didn't know what to do with myself. All I had known was sport and knew that's what I wanted to work in, so being told this big part of my life might not be possible was shattering. </p>
<p>I took some time out and went to Australia and travelling for a year, it was the best thing I could have done. I came back with new ideas and focused on what I wanted to do. I met Laura not long after that and we both started looking ahead and planning this is when she started her Teacher Training Degree and me my Personal Training Diploma. When Monty arrived I knew I'd had enough of driving around to different locations and venues to train clients and wanted to see everybody at a studio. </p>
<p>This is where the family ethos I have comes in. I like to know what is going on with my clients and they share stories with me as much as I share what's happening with my family. </p>
<p>We get plenty of work done and with the training programmes I plan for clients they are all focused on their own goals. I know from personal experience how having a good strength and conditioning programme can affect how you perform. This isn't just about being ready for a race, its even getting about and doing daily tasks free from pain. </p>
<p>This is when I knew that completing my Sports Massage Diploma would help even more clients. The feedback I've had has been amazing. Being able to treat people from start to finish in a holistic approach at the studio. We are helping to make sure people are pain free and have a great fitness level. </p>
<p>A number of clients have trained with me for a number of years and I've seen them complete some amazing challenges. These are just a few of them:</p>
<ul>
<li>Running the London Marathon</li>
<li>Completing their first Tough Mudder</li>
<li>Being scared of heights and jumping off a platform at an Obstacle Course race</li>
<li>Completing the Spartan Trifecta</li>
<li>Running their first of a number of Ultra Events</li>
<li>Getting Parkrun PB's week after week having plateaued</li>
<li>Hitting their weight loss goals each month so they could look amazing at their daughters wedding</li>
<li>Eliminating their back pain</li>
</ul>
<p>You name it we've helped our clients achieve a number of things. So although we specialise in runners and obstacle course racers we welcome everybody into the Fundamental Sports and Fitness family to help the achieve their goals. </p>
<p>We are a small private studio in the centre of West Bridgford, lots of our clients work in Nottingham have come after work as we are really easy to get to from the city with parking in front of the studio and right next to Trent Bridge with the bus stops.</p>
<p>There are a lot of different options for you to chose from when you train with us, whether you're looking for <a href="../programmes/obstacle-course-race-training" target="_blank" rel="noopener">OCR Training</a>, <a href="../programmes/personal-training" target="_blank" rel="noopener">Semi Private Personal Training or 1:1 Personal Training</a>. </p>
<p>We have a variety of weights on the ground floor for strength and conditioning work and upstairs we have kettlebells, TRX and a space to do body weight exercises. Once you become a member there are lots of training options and classes you can come to along with discounts on sports massages and member of the month prizes to claim. </p>
<p>If you want more information <a href="../contact">contact us</a> here and we can have a chat. </p>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8802018-10-02T06:55:002018-10-02T06:55:00How Long Can You Hold A Plank For? <p>This is a great question and one that loads of clients ask. </p>
<p>Its like the holy grail of training, everybody wants to know how long you can Plank for. </p>
<hr />
<p>Being able to Plank is a great exercise when used correctly. It works your abs, glutes, lower back, legs, you name it every muscle in your body. You know when you've been holding it for a long time that every bit of your body starts to ache.</p>
<p>However rather than looking at how long you can Plank for and trying to beat the next person, use it as a part of your training as you do with everything else. Start small and gradually build it up. You'll then notice the time you're able to hold a plank for will increase. </p>
<p>The key is making sure your form and technique are perfect throughout the action. If you feel and aches or pains that don't feel normal stop and have a look at your technique, if you need to have a friend check it too. </p>
<p>In this video I go through the technique of the plank and give you a couple of variations to try. </p>
<p><iframe width="560" height="314" src="//www.youtube.com/embed/YF2fNouuqSs" allowfullscreen="allowfullscreen"></iframe></p>
<p><span style="text-decoration: underline;">Technique</span></p>
<p><span style="text-decoration: underline;">Beginner</span></p>
<p>Start on your forearms and your knees, this will take any pressure off your lower back. You want to make sure your shoulders, hips and heels are in a straight line. Keep your head over your forearms and brace your abs. </p>
<p><span style="text-decoration: underline;">Advanced</span></p>
<p>Position yourself on your forearms and toes, again make sure your head is inline with your forearms and your back is flat, so you have the straight line between your shoulders, hips and heels. Brace your body as you raise up and hold the position. </p>
<p>If your hips start to raise and your body makes a V shape, stop. It's your body's way of cheating and trying to make it easier for you. On the same principle if your lower back starts to sag and drop down, stop. Your core isn't strong enough yet and you'll end up injuring yourself and get lower back pain. </p>
<p><span style="text-decoration: underline;">How Long To Hold a Plank For</span></p>
<p>Start by holding the plank for 10 seconds. You can repeat this for 3 sets and gradually increase you're training from there. </p>
<p>When you're getting to 30 seconds and repeating for 3 sets you're doing an amazing job, is can then be built to 60 seconds as you progress the exercise. </p>
<p><span style="text-decoration: underline;">Is there a benefit to holding a long Plank? </span></p>
<p>Not really. You're body gets to a limit and you know you've worked hard. I find it much better to practise an exercise and then adapt it. You could try these plank variations to add in variety to your training and challenge your body more.</p>
<ul>
<li>Side Plank</li>
<li>Spiderman Plank</li>
<li>Rocking Plank</li>
<li>Side Plank and Thread</li>
<li>TRX Plank</li>
</ul>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8792018-09-18T14:07:002018-09-18T14:07:00How To Relieve Tight Hip Flexors<p>As a runner your hip flexors are one of the common muscle groups that becomes tighter and can cause a number of problems if left untreated. </p>
<p>Not sure what or where your hip flexors are?</p>
<p>They are the group of muscles that help to bend forwards at the hips and raise your leg you your waist. </p>
<p>They include these muscles in your body</p>
<ul>
<li>Iliopsoas</li>
<li>rectus femoris</li>
<li>tensor fasciae latae</li>
<li>sartorius</li>
</ul>
<p>Your hip flexors don't just get tight from running, if you have a desk based job or do a lot of driving this can also be a problem as your hip is in a flexed position and this can lead to the muscle getting shorter before you have exercised and put any tension through it. </p>
<p></p>
<p></p>
<p></p>
<hr />
<p>Pain you get from having tight hip flexors can also be associated with having tight hamstrings as your pelvis is tilted forwards and can then have a knock on affect of getting lower back pain. </p>
<p>In the video I show you a couple of exercises you can introduce into your training programme.</p>
<p><iframe width="560" height="314" src="//www.youtube.com/embed/d10WoqbPCCg" allowfullscreen="allowfullscreen"></iframe></p>
<p> You could also try:</p>
<ul>
<li>Stretching and Foam Rolling</li>
<li>Pigeon Pose from Yoga</li>
<li>Getting up and walking around regularly to get away from your desk</li>
<li>Massage</li>
</ul>
<p>The main problem if you don't treat the problem is you're likely to continue to get pain in you groin and hips, you might also get lower back pain and get frequent hamstring strains and even knee problems. </p>
<p>It just shows how interlinked all the muscles in your body are if they can cause so many problems elsewhere. </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8782018-08-14T08:46:002018-08-14T08:46:00How To Beat DOMS<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/how-to-beat-doms.jpg" alt="Delayed-Onset Muscle Soreness (DOMS) and How to Treat It" style="display: block; margin-left: auto; margin-right: auto;" /></p>
<h3><strong>What Is Delayed-Onset Muscle Soreness (DOMS)?</strong></h3>
<p>In simple terms, it’s when we feel stiffness and pain in our bodies after training and it often occurs 24-72 hours after exercise, especially if the exercise was strenuous.</p>
<hr />
<h3><strong>Why do I get DOMS?</strong></h3>
<p>There are lots of factors that can cause DOMS, such as introducing a new exercise, doing a tough workout or progressing the intensity of your training. Exercising produces micro tears in the muscles, and although the muscles become bigger and stronger once they recover, the micro tears create inflammation and this is the reason for the soreness.</p>
<h3><strong>Can I avoid DOMS?</strong></h3>
<p>You can minimise your chances of getting DOMS by warming up thoroughly before you train. This will increase your body temperature and get the blood flowing to your muscles. You can warm up by doing some gentle cardio work, making sure you stretch your muscles, or by doing some light weight training.</p>
<p>After you have done any intense training, it is important to cool down with static stretches as this will start to relax the muscles and encourage the lactic acid build up to leave your muscles, reducing the inflammatory response and increasing the range of motion in the joints.</p>
<h3>How Can I Treat DOMS?</h3>
<p>No matter how well you warm up and cool down, if you're constantly progressing your training, at some point you're going to get DOMS.</p>
<p>If you find you have a lot of muscle pain, try putting some Epsom salts in a warm bath. The magnesium in the salts will help to widen the blood vessels and speed up your recovery.</p>
<p>Ice baths have also been shown to help combat micro tears in the muscles. This is why you'll often see professional athletes sitting in them after training.</p>
<p>Foam rolling can also help relieve DOMS, so make sure that after a hard session you're using your foam roller and trigger point ball on the knots and sore muscles to relive the aches and pains. Or even better: go and <a href="../sports-massage" target="_blank" rel="noopener">book a sports massage</a> and have somebody else do it for you!</p>
<p>Another possibility is wearing compression clothing after your workout. These clothes restrict the amount of fluid that can build up at the site of micro tears and so help to reduce the amount of inflammation and pain experienced.</p>
<p>Eating some protein after you’ve exercised will also help to speed up your recovery as the amino acids in the protein will help your muscles to repair and grow.</p>
<p>If you know you're doing a session where you're likely to be in pain afterwards, make sure you've planned an active recovery session for the day after. This will boost blood circulation to your muscles and help them to recover. It’s important to keep moving as if you sit still, the DOMS pain will be more intense the next day.</p>
<h3><strong>Are sore muscles a good sign?</strong></h3>
<p>Yes, having sore muscles can be a good sign as it shows that you have been doing intense exercise and your body is adapting to the new training. However, it is important you know your limits and to ensure you don’t push yourself too hard. If you exercise past your limit, the resulting DOMS pains can last for more than 72 hours and prevent you from training or put you at risk of an injury.</p>
<h3><strong>Is it ok to exercise when you have DOMS?</strong></h3>
<p>You’re still ok to exercise when you have delayed onset muscle soreness, but we’d advise you to do a gentler session or focus on another muscle group if you’re strength training. That way, you’re giving your muscles time to recover and you’ll improve your muscle function in the long term.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8672018-07-24T13:29:002018-07-24T13:29:00Road to Recovery and Beyond<p>Lots of you know the my story of why I became a PT after seriously injuring my back and being told I would never play football again by a consultant.</p>
<p>Fortunately for me, my Physio at the time was amazing and helped me to see a silver lining to it all and we changed the way I trained and found different sports for me to do, gradually building up the strength in by back and whole body.</p>
<p>This is the approach I take with a lot of my clients.</p>
<hr />
<p>I understand how nerve racking it can be to exercise and try something new, with the fear it is going to hurt more or make things worse.</p>
<p>Suzy had heard about the training I do from another one of my clients, who also has a long term injury, and over the course of the year she trained to complete the 3 Peaks.</p>
<p>Suzy used to be a dancer and trained 5 to 6 days a week. But since having children her back became a really problem, to the point she was in constant pain and was waiting for spinal surgery as the last resort.</p>
<p>So far we have worked together building up to a few gentle exercises so she has got some strength there so after the surgery her recovery back will hopefully be a bit quicker.</p>
<p>This is what Suzy has to say:</p>
<p>"I came to Gemma for help to improve my strength and stability around my core as I was waiting for spinal surgery. Gemma was understanding to my needs and had helped to improve my ability to manage my pain through exercise. She gave me simple but incredibly effective exercises which enabled me carry on doing them in my own home. I look forward to continuing to improve my level of exercise with Gemma following my surgery and reaching my goal of running 5K!"</p>
<p>As a quick update, Suzy went in for surgery last week and all went well.</p>
<p>I'm really looking to helping her start running again and I'm sure we can get in an event together.</p>
<p>If you're nervous or anxious about training again after an injury, drop me a message and we can have a chat.</p>
<p>Gemma 'road to recovery' Spackman</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8592018-07-17T09:15:002018-07-17T09:15:00Aroo Aroo... What Makes a Spartan<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/aroo-aroo-what-makes-a-spartan.jpg" alt="Aroo Aroo... What Makes a Spartan" /></p>
<p>This weekend saw me take on my first Spartan Race. Despite the very hot weather which pretty much meant any type of running or jogging was out of the question, I loved it<span style="background-color: #f6d5d9;">. </span></p>
<hr />
<p>From an organisational point of view to the obstacle themselves the whole day was amazing.</p>
<p>A few of my clients were there marshalling the races as well as running so it was good to get a rundown of the course from them and hearing the cheers around the course from them.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/37190437_10155439377072051_5855448525181026304_n-300x225.jpg" alt="spartan sandbag hoist" width="300" height="225" /></p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/37235572_10155439377467051_2900440034018590720_n-300x225.jpg" alt="spartan monkey bars" width="300" height="225" /></p>
<p>As with all races, your upper body strength is really going to be tested, especially with the sandbag carries up those banks in the woods, to the atlas stone lifts and of course the rope climbs and monkey bars. Not forgetting the spear throw. If you want to avoid the penalty burpees having good strength is a must have.</p>
<p>This weeks challenge for you is a Kettle Bell Clean and Press.</p>
<p><iframe width="560" height="315" src="https://www.youtube.com/embed/olfwFwLG5ys" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p>
<p>It'll get your legs working and of course keep your technique right until the end as your pressing the weight above your head.</p>
<p>Set yourself a challenge and see how many you can do in 1 minute with each arm.</p>
<p>Gemma 'I am a Spartan' Spackman</p>
<p>For more training ideas and advice on pull ups, monkey bars and other obstacle techniques you can buy a copy of the OCR Training and Skills Guide. Which is packed full of step by step videos and exercises to enhance your training programme. </p>
<p>[STRIPE name="OCR Training and Skills Guide" price="17" button_text="Buy Now" details="1" aweber="5623614"]</p>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8572018-06-26T13:12:002018-06-26T13:12:00How Annie Got Her Mojo Back<p>What a busy couple of weeks. last week I took sometime away to spend with my family. We took Monty to Peppa Pig World and went into the New Forest for some exploring. It was great to recharge the batteries and see the excitement on his face as he met Peppa and George and trying out new activities.</p>
<hr />
<p>This links in a bit to well with Annie a client of mine. She has recently completed her first Tough Mudder with work colleagues and has really got bitten by the OCR bug as we are doing Mud7 together in August. She got totally excited by the new challenges and activities she could face with her training and a different approach to training rather than being in the gym.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/33072611_10213472608263663_5278992686320189440_n-300x262.jpg" alt="How Annie Got Her Mojo Back" width="300" height="262" /></p>
<p>I'm a 49 year old female who has always been involved in sport and keeping myself fit but in the last two years had lost my mojo! I'd heard about the PT sessions that Gemma was involved in and thought I'd ditch the gym membership and get back on it doing something different.</p>
<p>Gemma gave advice on diet (including a very useful recipe/meal plan), took some measurements and then got down to the training. Gemma's training plan is varied and balanced and in 6 weeks could I could easily see an improvement in my fitness, body shape and weight - all for the better! I have now completed my first 5 mile Tough Mudder and have more booked! I feel so much better and have re-joined the gym to complement my focussed sessions with Gemma. She also gives a pretty mean sports massage! Would highly recommend her for her approach and knowledge and the results speak for themselves. I am now ready to hit the big 50 feeling confident and healthy!</p>
<p>So if you're like Annie and up for a new challenge drop me a message and we can have a chat.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8302018-06-05T10:18:002018-06-05T10:18:00Coping With Running In The Heat<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/coping-with-running-in-the-heat.jpg" alt="Coping With Running In The Heat" /></p>
<p>We always have extremes of weather in the UK and coping with running in the heat can be a challenge.</p>
<p>This winter was freezing and for everybody that knows me, will be fully aware I wrap up warm and have a million layers on in the winter.</p>
<p>Compared to the Summer, when its shorts and t shirt weather and being outside for as much as possible.</p>
<hr />
<p>However because of this it can make training really hard and takes it toll on our bodies. I know the guys that did the London marathon this year struggled from training in the snow to the racing on what was the hottest day of the year.</p>
<p>These are some of the thing you could try and implement into your training to help you cope better with the heat.</p>
<ul>
<li>Avoid doing long runs and high intensity sessions when it is really hot. You're only going to exhaust yourself.</li>
<li>Once you've warmed up and have started your run, go at a much slower pace. If you're feeling good start to increase the speed and maybe even the length of time your running.</li>
<li>Wear clothes that are lightweight and will keep you cool.</li>
<li>Remember to put suncream on, a nice factor 30 will stop you getting burnt and the embarrassing red marks you could end up with.</li>
<li>Try to limit alcohol and coffee intake. so no heavy drinking sessions the night before you go for your long run. It's only going to dehydrate you more and you'll feel really rough in the morning.</li>
<li>Take a drink with you whilst you run. a good electrolyte one will help to replenish any salts and minerals in your body that were lost due to sweating.</li>
<li>Be patient. Gradually build up the distances you're running over the hotter summer period. You're body can adapt nicely to the heat and it won't be too much of a shock to you're system.</li>
<li>Try and run early in the morning or later in the evening, that way the sun won't be beating down on you and the air will be cooler.</li>
<li>Plan your routes to include as many shaded areas as possible. Going through parks and trees and going to be much nicer than hitting the streets in the summer. It could be a good way to introduce yourself to trail running.</li>
<li>Slow down - reduce your pace. This links into some of the other pointers. Take your time and build up slowly. If you're planning on a longer run this will be a much better way to make sure you feel good at the end of it.</li>
</ul>
<p>A couple of signs that you may have over done it in the heat are cramps and exhaustion. Both of these come from being dehydrated. So make sure you're drinking plenty before, during and after the session and focus on drinks with added electrolytes to help restore your body back to good working order.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8212018-06-01T12:04:002018-06-01T12:04:00How To Avoid Injuries When You're Running<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/how-to-avoid-injuries-when-youre-running.jpg" alt="How To Avoid Injuries When You're Running" /></p>
<p>As a runner it can be your worst nightmare about getting injured, especially if you have a race coming up or it's the only time to get to yourself away from day to day life, so in this blog we're going to chat about 'How to avoid injuries when you're running'.</p>
<p>Your greatest fear might be getting painful knees and pulling a muscle, this can happen as you start increasing your training and the distances that your running.</p>
<hr />
<p>You're starting to put additional stress on the muscles in your body and you're relying on your body to keep up with demands your asking of it.</p>
<p>This is when you start hearing about runners needing stronger glutes as their knees and legs are hurting. Strengthening your glutes is only the start of what you need to do. Stretching is just as important to do before and after your runs.</p>
<p>Your glutes will come into play when your body needs to exert more force in order to perform an exercise or activity...an example of this would be, walking up a steep hill or running. You need to extend your hips and straighten your body, which will increase the activation of your glutes and your other leg muscles in particular your hamstrings and quadriceps. Performing deadlifts are a great exercise for developing glute strength. </p>
<p>Having strong glutes is key to all aspects to exercise. Your glutes play a vital part of your core strength and function, linking your mid section and legs together.</p>
<p>Your lower back muscles attach to your pelvis and your quads and hamstrings also have attachment sights on your pelvis too. This is why working your glutes plays such a vital role in keeping your pelvis stable so the rest of your body can function correctly.</p>
<p>This is why if you can get your glutes working correctly and taking the strain and pressure for you, you'll feel stronger, be pain free and legs feeling great.</p>
<p>My top tips to help prevent injury are to strengthen your glutes by doing single leg hip bridges, stretches to your abductor raises with a forwards and backwards tap and the clam.</p>
<p>It is also a good idea to have a regular massage so any little niggles you might experience don't build up to anything more.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8192018-05-25T09:09:002018-05-25T09:09:00Should a Sports Massage be Painful?<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/should-a-sports-massage-be-painful.jpg" alt="Should a Sports Massage be Painful?" /></p>
<p>Its a question I often get asked when I say I'm a Sports Massage Therapist and it can sometimes be a factor which puts people off from having them if they perceive they are going to experience an element of pain.</p>
<hr />
<p>I know when I have a sports massage there are always element of it which aren't the most pleasant and sometimes have me wincing as pressure is applied to a sore point in my muscles.</p>
<p>However something to remember is that everybody is different and every therapist is different. This means that your pain threshold can differ from the next person and it isn't always a matter of trying to be tough and grinning and baring it, its looking at how to adapt in that situation and what method of treatment will be best suited for you.</p>
<p>when your having your massage your therapist will use a scale of 1-10. During the start of your massage you should experience pain on a 3-4 level, so some mild discomfort but very manageable and will probably feel quite nice going over that area. As the massage progresses the level of pain may also increase as the therapist starts to work deeper into the affected muscles. This could relate to a 5-6 on the scale, you may get to a 7. If you're feeling its getting above that, then speak to your therapist and they will ease off.</p>
<p>This the the benefit of a sports massage, the treatment is tailored completely to your needs and can be adapted at any point to you get the maximum positive effects from it.</p>
<p><strong>Why can a massage be painful?</strong></p>
<p>When you train, exercise or do anything that puts pressure on your muscle fibres they want to grow, get stronger and adapt to the activities you're asking them to do. However once you've finished this they need to rebuild and go back to their resting state, in the process the muscle fibres can get stuck. This can be to themselves of the fascia surrounding them, these are knots you might feel over time.</p>
<p>Any restriction in your movement may also lead to pain in a muscle or joint and the muscle is going back into its smooth pattern.</p>
<p>If you train a lot, your muscles can become very tight, especially if you're not stretching enough and this can lead to your muscles being very sensitive to touch. Even the lightest touch can feel like hot pokers moving across your skin.</p>
<p><strong>How can massage help?</strong></p>
<p>There are lots of different massage techniques that can help release the tension that builds up in your muscles and depending on your consultation and assessments from your therapist a variety of techniques could be implemented into your treatment plan. These techniques will help to release the 'knots' that have formed and realign your muscles fibres.</p>
<p>Remember different techniques can cause different levels of pain and more pressure us applied and smaller surface areas are used. Your therapist is not there to intentionally cause you pain, even if you think they're enjoying it.</p>
<p>Lots of people come and have a Sports Massage once they are in pain or have injured themselves, because of this the massage is likely to be more painful as the area itself is already tender. However if you come for regular 'maintenance massages' this can help stop and prevent the build up of these knots and can help relax the body more of the time.</p>
<p>Sometimes you can find the pain is justified. You need to help break down the scare tissue and knots before the problem area can feel better. I know for myself its the pleasure pain build up. I know during the massage its going to be uncomfortable to afterwards the release and movement gains I have far outweigh the uncomfortable feeling when I'm having the massage.</p>
<p>Just remember everybody if different and if you feel pain that is too much, tell your therapist and they will alter the treatment you're having.</p>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8092018-05-22T09:26:002018-05-22T09:26:00A Busy Week For The Fundamental Sports And Fitness Family<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/a-busy-week-for-the-fundamental-sports-and-fitness-family.png" alt="A Busy Week For The Fundamental Sports And Fitness Family" /></p>
<p>It's been a busy few weeks with all of us at Fundamental Sports and Fitness.</p>
<hr />
<p>Last weekend Cheryl and Amanda took on Rat Race Dirty Weekend, Julie and Amanda followed that up this week with the Liverpool Half Marathon and I took part in Aztec Escape a new Obstacle Race at Cliff Lakes.</p>
<p>There we challenges in there for all of us.</p>
<p>For Cheryl it was her first test of her shoulder and wanting to make sure she was able to do more obstacles this year than when she initially injured herself last year coming over a wall and then stylishly tripping over.</p>
<p>Amanda it was a question of whether she would make it too the start line after having problems with her knees after her last Ultra race.</p>
<p>Annie was taking part in her first Tough Mudder and Julie was taking part in her first half marathon and was nervous and excited as to what it was all about.</p>
<p>For me it was taking on a similar course to a couple of months ago, knowing the weather was going to be a lot nicer after the freezing cold water and not being able to feel my fingers and grip any of the obstacles afterwards.</p>
<p>I loved being a Coach this weekend and it makes me realise how proud I am of all my clients and the family we have created at Fundamental Sports and Fitness. I was regularly checking our Facebook Group and messages as everybody was finishing and seeing the pictures and the excitement of what everybody had achieved.</p>
<p>Cheryl has taken her time with her recovery process and gone back to basics and it was paid off massively. She has followed the training plans and systems we have and smashed all the obstacles, even saying she felt like she had more in the tank to give as she was running up and down the hills getting water for the others in her group.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/20294460_10210186960410177_1923280834228609037_n-300x262.jpg" alt="A Busy Week For The Fundamental Sports And Fitness Family" width="300" height="262" /></p>
<p>Amanda came in to see me for a massage the day before going to Liverpool, and was very nervous about taking part, but again I waited nervously to see her finishing picture and holding her medal proudly at the end.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/IMG_20170530_184916-300x212.jpg" alt="A Busy Week For The Fundamental Sports And Fitness Family" width="300" height="212" /></p>
<p>The same goes for Annie and Julie, it was great seeing happy smiley faces at the end with their medals. Annie has put in loads of hard work over the last couple of months really nailing down her fitness specifically for taking on her Tough Mudder with work colleagues.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/33072611_10213472608263663_5278992686320189440_n-300x262.jpg" alt="A Busy Week For The Fundamental Sports And Fitness Family" width="300" height="262" /></p>
<p>The weather was great this weekend of me, going into the lake was actually a relief this time to cool down and the walls and the rigs were great, smashing the rings and the monkey bars. Even taking on and completing a wall with only chains to hang onto to get across. It was pure excitement and relief as I ran up the last wall and crossed the finish line with a smile on my face, compared to a month a go when all I wanted to do was get wrapped up warm and eat some food.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/IMG_20180519_100510_799-241x300.jpg" alt="A Busy Week For The Fundamental Sports And Fitness Family" width="241" height="300" /></p>
<p>What events have you taken part in recently, I'd love to hear from you?</p>
<p>Gemma 'Proud Coach' Spackman</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8052018-05-15T10:14:002018-05-15T10:14:00Do you ever feel sluggish and need a mood boost?<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/do-you-ever-feel-sluggish-and-need-a-mood-boost.png" alt="Do you ever feel sluggish and need a mood boost?" /></p>
<p>We can all feel a bit sluggish, especially when the weather is a bit hit and miss.</p>
<hr />
<p></p>
<p>But now the sun is shining and it’s starting to feel a bit more like summer energy levels are on the rise.</p>
<p></p>
<p>I know i always feel much better when i’ve been able to enjoy the sun during the day.</p>
<p></p>
<p>Which got me thinking about what foods I can eat to help keep me feeling good and give me that kick start I need in the morning, especially when Monty has been waking up at 5am! (what’s that all about?) At the moment my morning coffee is doing the trick, but I’m up for trying a few new things.</p>
<p></p>
<p>Here are are few things I have or I’m going to try this week</p>
<p>Chia Seeds</p>
<p>I’ve had them in the past and used to put a tea spoon in my overnight oats. You can also add them to smoothies so very versatile. They are packed full of protein, fibre and potassium, calcium and iron, and will give you lots of nutrients you might need to boost your immune system and gut health. A really superfood!.</p>
<p></p>
<p>Blueberries</p>
<p>Blueberies, or as Monty is calling them at the moment ‘boobries’, are great for boosting your immune system and relieving the feeling of stress and moodiness as they contain vitamin a and c, potassium, magnesium and other phytochemicals. We love frozen ones in our house, it’s like you're having a little sweet.</p>
<p></p>
<p>Avocados</p>
<p>I can never have enough avocado. It’s just making sure they dont go from hard to over ripe in a matter of hours when you want to eat them. Again you can have them in salad, on toast with a egg, put it into a smoothie or a favourite is to make chocolate moose with them! Yummy.</p>
<p></p>
<p>Salmon</p>
<p>I always try and get at least one fish meal in me during the week. It’s usually either salmon or tuna. It’s packed full of anti inflammatory omega 3 fatty acids which are good for your heart health.</p>
<p></p>
<p>What foods do you find boost mood and energy levels? And I’m not talking about the bar of chocolate or glass of wine which we indulge on a Friday night whilst watching a film!</p>
<p></p>
<p>I’ll keep you posted on how I get on.</p>
<p></p>
<p>Thanks</p>
<p></p>
<p>Gemma ‘mood boosting’ Spackman</p>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8032018-05-08T09:15:002018-05-08T09:15:00Do you run out of hours in the day?<p><img src="/images/library/blog/do-you-run-out-of-hours-in-the-day.jpg" alt="Do you run out of hours in the day?" /></p><p>Do you ever feel like there aren't enough hours in the day or you're working constantly and never really getting anywhere?</p><hr /><p>I know the feeling.</p><p>I left the security of full time employment 3 years ago and it although it was the the best decision I ever made it was also one of the scariest.</p><p>We had just moved house, about to get married and we were thinking of starting a family.</p><p>How on earth were we going to survive?</p><p>Through a lot of hard work, some sleepless nights and often a bit of panic.</p><p>Now even though my hours of work are crazy and most people cant understand why I'm often at work at 6.30am and don't get home until 8pm and can still enjoy the work I do.</p><p>Sometimes neither do I. And I'm sure on more than one occasion it test Laura's patience as I'm out of the house a lot.</p><p>But I look at what we have achieved....</p><p>Well role on 3 years, we have a great house, happily married, have Monty and another little one due at the end of the year.</p><p>All this has happened though hard work and it doesn't come easily.</p><p>I plan, I think things through and I always look at how doing something will benefit me and my family.</p><p>I understand that trying to fit in training can be a nightmare, I have often gone for weeks without training just so I can work when I do get time at home I want to spend it with Monty.</p><p>I understand that focusing on food is hard and can be much more convenient to grab things on the go.</p><p>Doing training courses can be scary its out a normal routine but in the end it can benefit you. My big decision this year was do take time out and complete my Sports Massage Course. It took up a lots of time and weekends that are for family but I'm able to do so much more, help more people and most of all I'm happier.</p><p>But get that support network around you. Laura is great at it. So when its a Sunday we both know its a family day and nothing else gets in the way.</p><p>If you're not happy about something, try and change it. Be positive and always look forwards even if it is scary. Like me and the world of self employment!</p><p>Gemma 'looking forwards' Spackman</p><p>PS What's the dream you have of following at the moment, I'd love to know.</p><p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk8012018-05-01T09:37:002018-05-01T09:37:00Your chance to get your hands on a FREE race entry<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/your-chance-to-get-your-hands-on-a-free-race-entry.jpg" alt="Your chance to get your hands on a FREE race entry" /></p>
<p>How would you like to be in with a chance of getting hold of a FREE race ticket?</p>
<hr />
<p>I have one one ticket to an amazing Obstacle Race in August. It's one not to miss, I love it and can't I'm on countdown to going this year.</p>
<p>To to be in with a chance of being selected is to join us on our 6 Week Blast or RunFit Rebels programme.</p>
<p>The training we we will do will get you race fit and ready to take on the challenge.</p>
<p>Now you guys guys might be a bit like me and get more enjoyment from a race where you get covered in mud, and have to crawl under and climb over obstacles just for fun. If you are this programme is perfect for you.</p>
<p>The programmes have been tried and tested by me and everybody who has completed the course has raved about it.</p>
<p>We'll get straight into action at the beginning of the programme so we can help you achieve everything you have set out to do. Over the course of the 6 weeks we'll cover all elements of fitness you'll need to be Race ready so your legs and arms don't feel tired as you work your way around the event.</p>
<p>Being part of our community you get:</p>
<ul>
<li>Two Personal Training sessions a week at various days, times and locations to give you the flexibility to fit around family and work</li>
<li>You'll be part of a small group of people so we can give you loads of attention, support and advice</li>
<li>Access to our Private inner circle group on Facebook were we share our training and advice so you never feel left out</li>
<li>Nutrition support so you know what to eat to give yourself loads of energy and feeling good about yourself</li>
<li>The chance to get your hands on a FREE race ticket worth £60</li>
</ul>
<p>There are only 6 places available on each programme.</p>
<p><a href="../witness-the-fitness-application-form/">Click here to apply</a> for you place on our 6 Week Blast and RunFit Rebels Programme for £119.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk7962018-04-17T13:59:002018-04-17T13:59:00Top Marathon Tips<p>With the weather finally getting nicer it's heading into busy race season. Clients are racing most weekends now, the weekend just gone saw Cheryl take on her first OCR of the year at Reaper. She's worked hard over the winter in our Blast Programme to make sure her shoulder has recovered and her injuries from last year are well and truly behind her.</p>
<hr />
<p>This coming weekend Fiona takes on The London Marathon. She has been following our How To Improve Your Running Online Training Programme (she's lives down south) on top of carefully managing her running and steadily upping her mileage over the last few months.</p>
<p>She's faced plenty of challenges in the preparation of The London Marathon, including painful knees, tight glutes (the usual issues that crop up as running increases), working out which clothes are going to cause no chaffing and her best friend has become the foam roller, trigger point ball and her local Physio and Massage Therapist. Even after training through the harsh winter and spring we've had of wind, rain, snow and ice, the blazing heat from the weekend run now has her hoping the ‘giant ball of fire in the sky’ doesn't make an appearance on race day.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/7454e20e-cf8d-4c5f-847f-2e1e33032457-300x169.jpg" alt="Top Marathon Tips" width="300" height="300" /></p>
<p>This is part of Fiona's story “I never thought I would run a half marathon, let alone a full marathon. Moving to Barns Green and helping with the local half changed that. So having run the half, and finding it difficult, then why not enter a full marathon?</p>
<p>There is no doubt this will be a tough challenge. I hope that by taking it, I will send my children a positive message that anything is possible!”</p>
<p>A major tip that Fiona had is, “Even if you think your glutes work fine, do more strengthening exercises. There doesn’t seem to be any long distance runner saying their glutes are too strong, but many who get injuries at different parts of their legs and it’s all glute related.”</p>
<p>She found that her mid training cycle was the toughest - “I needed to be mentally strong. The weather was awful, recovering from terrible cold virus and started with injury niggles. Would have been easy to give up. I gave everything a go to keep pushing on. So find something that works for you, try acupuncture, sports massage etc.”</p>
<p>When it comes to times and completing the marathon “Everyone asks me what time I want to do it in... I have an idea BUT I have never run a marathon so it’s really hard to say for sure. Plus all training has been in cold weather. The heat wave is set for the weekend end. In order to make sure I finish, I will need to slow my pace. So to finish is the aim!</p>
<p>I'm also hoping I can get some sleep this week, between nerves and a new puppy it's going to be a challenge, - Don’t buy a puppy just before the big day!”</p>
<p>Good luck Fiona and to everybody taking on their events this weekend.</p>
<p>Gemma ‘watching the marathon on TV’ Spackman</p>
<p>PS. What's your biggest fear when it comes to race day, is it the sun and heat like Fiona?</p>
<p>PPS. What positive messages do you send out when you race?</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk7932018-04-09T11:20:002018-04-09T11:20:00The Effects of Sports Massage on Training and Recovery<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/the-effects-of-sports-massage-on-training-and-recovery.jpg" alt="The Effects of Sports Massage on Training and Recovery" /></p>
<p>The Effects of Sports Massage on Training and Recovery</p>
<hr />
<p>I’m a great believer in sports Massage aiding your recovery and improving your performance.</p>
<p>This is one of many reasons why I trained to become a Sport Massage Therapist. I’ve been plagued by injuries in recent years after playing football and taking part in obstacle Course Races it had taken its toll on by body. I found coupling my training with regular sports massages helped me to keep my injuries at bay.</p>
<p>There are a few reasons for this and I’ll explain some of the key examples in this blog.</p>
<p>Depending on the type of massage you have can vary the results of the treatment. For example if you’re having an invigorating massage your going to be more alert during the treatment, whereas if it’s more relaxing massage you’ll find yourself unwinding and de-stressing during the session.</p>
<p>The physical effects of massage relate to changes to the structure being massaged. For example increasing blood flow to the skin, stretching soft tissues and reducing adhesions that might have occurred. For example as you’re massaging the skin a redness will occur, but this is from the surface blood vessels opening which can increase the oxygen and nutrients getting to the cells, a bonus effect is your skin will feel softer to the touch as oil is produced reducing the dry and cracked skin.</p>
<p>You may have a build up of knots and areas of your body that feel less mobile, this is where small traumas occur in the body and the muscle doesn’t heal properly over time. Long term your muscles can feel tense and less flexible. Deep massage stroke will help to break down this scar tissue and adhesions and return the muscle to normal.</p>
<p>Once the massage strokes become deeper your skin, fascia and muscle become more palpable and this improves the lymphatic circulation and drainage. This helps the flow of the lymphatic system as it moves the waste products from the muscles. So if you’re somebody that feels run down after training or gets ill quite a lot a massage will help your body to prevent and fight infection.</p>
<p>This reduction in tension and waste products will also reduce the irritation that can happen at nerve endings in the body. If you’ve injured yourself or an area of the body feels tight this can cause pain and soreness at the particular site. When you massage that area, you’re slowing the nerve responses to get to your brain, which is why after a massage you can feel much better as your brain isn’t receiving a pain single from that area.</p>
<p>Physiological effects occur internally to the body. If you’re wanting to relax your muscles after training and competing, your massage will help to dilate the blood vessels, there is a reduction in neural stimulation, production of stress hormones and heart rate and blood pressure. All these factors play a role in helping the muscles to relax.</p>
<p>Psychological effects of massage mean there is a change to your state of mind or mood. For example after an event you want to de-stress and unwind a massage can help to focus your mind elsewhere and relax afterwards.</p>
<p>These are just a few benefits to having a sports massage, what has been your experience of having a sports massage and how has it helped you?</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk7862018-03-27T14:50:002018-03-27T14:50:00A challenge for your race season<p><img src="/images/library/blog/a-challenge-for-your-race-season.jpg" alt="A challenge for your race season" /></p><p>How's your training gone this week, I can't believe we're 3 months into the year and race season is nearly upon us.</p>
<hr />
<p>I'm at RamRun this weekend, really looking forward to it and taking on their course and rig. It's going to be a great opportunity for me to see how my training has been going and the hard work I have put into rehabbing my shoulder and back over these cold winter months.</p>
<p>What race have you got coming up you're most looking forward to?</p>
<p>This week I have another mini challenge for you. How many Press ups and ViPR drags can you do in 1 minute.</p>
<p>Check out the video to show you how to do them.</p>
<p><iframe width="560" height="315" src="https://www.youtube.com/embed/ZtFXKSkdZgY" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p>
<p>Keep it simple as you do your press up, make sure your head stays in front of your shoulders, abs braced and lower yourself down. Keeping your back straight. Go onto your knees if you need to and keep the straight line between your shoulders, hips and heels. Once at the top of the press up use your hand to drag the vipr out to the side of your body. Then perform your press up and again once at the top of the action pull the vipr back across to the other side of your body.</p>
<p>I hope you all have a great Easter Weekend, and enjoy all the Easter eggs that may be heading in your direction. We will be doing an Easter egg hunt with Monty in the garden, I'm looking forward to seeing his very excited face hunting for them.</p>
<p>Gemma ‘ready to race’ Spackman</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk7752018-03-13T09:30:002018-03-13T09:30:00My Top 5 Tips To Improving Your Recovery<p><img src="/images/library/blog/my-top-5-tips-to-improving-your-recovery.jpg" alt="My Top 5 Tips To Improving Your Recovery" /></p><p>Recovery time and the variety of methods that can be used are sometimes over looked, but spending time on your recovery is just as important a s the training itself.</p><hr /><p>In terms of recovery you can look at things you can do prior to training, for example nutrition, hydration, type of clothing you'd wear and having a balanced programme. You can also put in place interventions to use after training, for example massages, hydrotherapy, and rest days.</p><p>You need to combine a mixture recovery techniques to really get the most from them and to make sure you're not too fatigued as your training builds up.</p><p>My Top 5 Recovery Methods are:</p><p>1. Sleep</p><p>This provides you with the time to switch off and adapt to mental and physical demands of training. A loss of 30-36 hours of sleep can lead to a dip in performance. Think of it being a few hours a night lost over the course of a couple of weeks and it soon adds up.</p><p>I know with small children how rubbish you can feel when you've been up part of the night with them and then having to train and go to work.</p><p>2. Massage</p><p>Isn't just for high performing athletes. Everybody can benefit from having a massage. You'll be warming and increasing the blood flow to the muscles and helping reduce the knots that can form from training and help to increase your flexibility. massage is also great psychologically as you can relax and and feel less fatigued as a result.</p><p>3. Flexibility and Mobility</p><p>This can often be overlooked and just though of as being your stretching in your warm up and cool down. If you can with a balanced programme set aside time each session of have a dedicated session to flexibility and mobility work. This can include foam rolling, trigger point work, specific assisted stretches and exercises linked to your training needs. This will mean you'll be ale to easily move pain free through complete rang of movement.</p><p>4. Nutrition and Hydration</p><p>A planned approach to refuelling and rehydrating your body will optimise your performance. You'll be able to control the horns in your body and have a better muscle function. It sounds simple but try to eat regular, cut down on sugars and processed foods, eat plenty of fruit and veg, drink at least 2 litres of water a day.</p><p>5. Down Time</p><p>Training is important and focusing on what you need to do is great, but having down time and thinking about other things is important too. This can be listening to music, going out with the family, reading, or my favourite getting engrossed in a series on Netflix.</p><p>These are just a few to focus on, there are plenty of others like wearing compression clothing, having ice baths and electrical muscle stimulation, but focus on my Top 5 and you'll see a real benefit in what you're wanting to achieve.</p><p>Gemma 'off to have a massage' Spackman</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk7712018-03-06T08:57:002018-03-06T08:57:00Are you ready to become a Rebel?<p><img src="/images/library/blog/are-you-ready-to-become-a-rebel.jpg" alt="Are you ready to become a Rebel?" /></p><p>Have we got any brave and slightly crazy people that put on their running shoes and went out last week and tackled the Beast From the East?</p><hr /><p>I wrapped up warm and was sent on a mission to go and find a sledge for Monty.</p><p>It was very hard to find a sledge once its already snowing, everybody else had the same idea! Fortunately our local hardware store that sells everything came to the rescue and I managed to get the last one. Cue a very happy little boy when I got home.</p><p>But it got me thinking about leaving things until the last minute when I should have already been prepared knowing the beast From The East was on it's way. Race season is fast approaching and I don't want the you guys ti have the same feeling of panic I did about not being prepared and letting people down.</p><p>We have our Brand New 6 Week Run Fit Rebels Programme starting in a couple of weeks, this is on top of The 6 Week Blast Programme we currently run, so if you have a race booked in the coming months and not sure you're ready for it drop me a message and we can have a chat.</p><p>This is ideal for you if</p><p><ul></p><p> <li>You need that extra push and motivation with your training</li></p><p> <li>You don't want your legs to feel like lead at the end of the race</li></p><p> <li>You find your knees and ankles are aching when you run</li></p><p> <li>You get out of breath and have to slow down</li></p><p></ul></p><p>As part of your membership you'll</p><p><ul></p><p> <li>Get 2 Personal Training sessions a week, we now run from two venues and on different days and times to give you plenty of flexibility</li></p><p> <li>Support from our coaches to guide you on your 6 weeks</li></p><p> <li>Join our Members Online Community group, to keep you motivated and get bonus material to help you</li></p><p></ul></p><p>For people that come and join our programme, there is also the opportunity to win a FREE race ticket worth £60.</p><p>To come and join us for the 6 Weeks of training and the chance to win the free race is £119, that is less than £5 a session, imagine all the extra support you'd get from us to help you succeed in the races you enter this year.</p><p>Thanks</p><p>Gemma 'Run Fit Rebel' Spackman</p><p>PS. Feel free to drop me a message, I can help answer any questions you might have.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk7622018-02-20T08:18:002018-02-20T08:18:00What can you achieve when you put your mind to it?<p><img src="/images/library/blog/what-can-you-achieve-when-you-put-your-mind-to-it.jpg" alt="What can you achieve when you put your mind to it?" /></p><p>Last week you'll have seen me post on my <a class="validating" href="https://www.facebook.com/fundamentalsportsandfitness/" data-cke-saved-href="https://www.facebook.com/fundamentalsportsandfitness/">Facebook page</a> about the success Glenn has had on our group training and how he is managing his osteoarthritis and using training to his advantage. If you haven't already seen his story go and check it out.</p>
<hr />
<p>Ben also joined us before Christmas last year and he had set himself a weight loss goal as well as injury recovery. So much so he went and brought a suit that was too small for him for a works award ceremony as the added incentive to get in shape in a short time.</p>
<p><img class="size-medium wp-image-763" src="../images/library/blog/ben-226x300.jpg" alt="What can you achieve when you put your mind to it?" width="226" height="300" /></p>
<p>Ben put these comments together for us so you can see how he has been doing.</p>
<p>"When I came to Gemma I had been struggling with my Fitness to the point that I had given up on exercise and decided that it wasn't for me.</p>
<p>Then I had a company awards night and a suit to fit into. So I set myself a goal to get a suit that was slightly too small, so I set about getting fit again. After a few weeks of not much happening I decided to get back into training and after looking I found Gemma, so signed up to her 6 Week Programme. Having 5 weeks to lose 3 inches Gemma got to work low and behold 5 weeks later I went to put on my suit and it fitted perfectly, thanks to Gemma I fitted in it and felt extra confident on the night.</p>
<p>Since then I have stayed with the programme and have noticed some huge changes in how I feel and what I am doing to the point that I have signed up for a half marathon which I didn't think I would even want to attempt 3 months ago but can now envisage then finish line and the sense of achievement.</p>
<p>This has been a great 3 months and a complete change in myself not just physically but mentally. I feel fresh and much happier in myself and can put that down to all the help and support through the training that has been going and the amazing people that we train with each week there's a sense that everybody wants each other to achieve their goals."</p>
<p>This really goes to show anything is possible then you put your mind to it, in a very short space of time.</p>
<p>With race season fast approaching now, don't worry and think you've left things too late.</p>
<p>I'll be opening the doors next week to a new intake on our 6 Week Programme so if you want to jump on board before I officially let everybody else know, drop me a message and we can have a chat.</p>
<p>Thanks</p>
<p>Gemma 'put your mind to it' Spackman</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk7442018-02-13T12:16:002018-02-13T12:16:00Pancake Day vs Valentines Day<p><img src="/images/library/blog/pancake-day-vs-valentines-day.jpg" alt="Pancake Day vs Valentines Day" /></p><p>As today is pancake day and tomorrow is valentines day and you all know I love a good challenge so here it is for you.</p><hr /><p>Which day do you prefer?</p><p>I love a good pancake and most Sundays that's what I make Laura and Monty for breakfast, we vary the toppings and style of pancake, my favourite is American Style with maple syrup on them, of normal with peanut butter on them.</p><p>Monty prefers either peanut butter or yogurt depending on his mood. Which as an 18 month old changes by the hour!</p><p>Laura varies between maple syrup or yogurt and fruit.</p><p>I'd love to know your favourite type of pancake and topping.</p><p>Or are you a romantic at heart and love Valentines day - going out for a meal, having chocolate and treats?</p><p>It might not be romantic but for those of you that are competitive couples or want to challenge your friend, have a good at this.</p><p>TRX Pendulum Swings - how many can you do in 1 minute?</p><p>You'll need to keep you core engaged throughout the movement, body nice and straight and control the action as you swing your legs side to side.</p><p><iframe width="560" height="315" src="https://www.youtube.com/embed/xhId7_83adU" frameborder="0" allowfullscreen></iframe></p><p>Let me know how you get on and you can post the videos and results on our <a class="validating" href="https://www.facebook.com/fundamentalsportsandfitness/" data-cke-saved-href="https://www.facebook.com/fundamentalsportsandfitness/">Facebook Page. </a></p><p>Thanks</p><p>Gemma 'thinking about peanut butter pancakes' Spackman</p><p>PS. Our How To Improve Your Running Workshop at the end of the month has now SOLD OUT. If you'd still like to join us drop me a message an I'll add you to our waiting list.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk7372018-02-06T10:25:002018-02-06T10:25:00Try This High Energy Snack To Fuel Your Races<p><img src="/images/library/blog/try-this-high-energy-snack-to-fuel-your-races.jpg" alt="Try This High Energy Snack To Fuel Your Races" /></p>
<p>A question I get asked by clients is what can I eat before or after training?</p><hr />
<p>They may be in a rush and straight off to go to work, or pick the kids up from school and need something quick to give them some energy.</p>
<p>These snacks are also great to have during a race and much nicer than the energy gels that you can get.</p>
<p>I love this recipe from Deliciously Ella for Raw Brownies, the guys who came to my last workshop were lucky and got to sample some of them.</p>
<p>Don't be fooled, they aren't really like a brownie but they are yummy.</p>
<p>The ingredients I use are:</p><p><ul></p><p> <li>140g of almonds</li></p><p> <li>400g of pitted dates</li></p><p> <li>3 table spoons of cocoa powder</li></p><p> <li>2 table spoons of maple syrup</li></p><p></ul></p><p>How to make them:</p><p><ul></p><p> <li>Pulse the almonds in the food processor until they form a crumbly mixture</li></p>
<p> <li>Add the dates, cocoa powder, maple syrup and blend again</li></p><p> <li>Once the mixture is sticky, take it out and press it down onto a baking tray so its half a centimetre thick (i found rolling it between baking parchment and then putting it onto the baking tray is a bit easier)</li></p>
<p> <li>Freeze the brownies for a hour to let them set, then cut and store them in the fridge.</li></p>
<p></ul></p><p>Let me know how you get on making them.</p>
<p>Or if there are any other high energy snacks you swear by, let me know so I can try them out.</p>
<p>I still have a couple of spaces left on our How To Improve Your Running Workshop on 28th February, so if you want to come and join us and see what delicious snack I have for you this time, book your place now.</p><p><a class="validating" href="/workshop/">https://www.fundamentalsportsandfitness.co.uk/workshop/ </a></p><p>Thanks</p><p>Gemma 'delicious snacks' Spackman</p><p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk7282018-01-09T14:54:002018-01-09T14:54:00Is it really possible to go from injured to sub 30 min 5k in 6 weeks?<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/is-it-really-possible-to-go-from-injured-to-sub-30-min-5k-in-6-weeks.jpg" alt="Is it really possible to go from injured to sub 30 min 5k in 6 weeks?" /></p>
<p>12 people this weekend came to my SOLD OUT workshop, and left with exercises they could take into their training to get the fitter and stronger. Most of them had come of the back of being injured or were worried they were going to get injured as they increased their training over the next few months as they build up to the bigger distances.</p>
<hr />
<p>I'll be holding another workshop soon, so if you want to be first on the list for this great opportunity drop me a message and you'll be the first to know about the next one.</p>
<p>Lynn had a similar story to a lot of the guys who came to the session on Saturday. She enjoyed running and had set herself the challenge of completing the Couch to 5k last summer. She had previously injured her back horse riding and this year is going to be completing the 3 Peaks challenge, so knew she needed help to exercise in the right way to get her back in shape and confident she was doing the right thing.</p>
<p><iframe width="560" height="315" src="https://www.youtube.com/embed/Y_9cks4hOIU" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p>
<p style="font-weight: 400;">You may have seen this week for January I'm offering our 6 Week How to Transform Your Running Programme for £99, saving you a massive £50.</p>
<p style="font-weight: 400;">Here's a bit more info on it for you.</p>
<p><strong>Imagine if you:</strong></p>
<ul>
<li><strong>Could get guaranteed results (or your money back)</strong></li>
<li><strong>Had a structured training programme designed to get you fitter</strong></li>
<li><strong>Had a simple nutrition plan, packed full of great food</strong></li>
<li><strong>Received coaching and accountability so you always know what you’re doing</strong></li>
<li><strong>Train with a small group of people who want the same results as you</strong></li>
</ul>
<p><strong>Not only that, you’ll be with a team of people who care about your results.</strong></p>
<p><strong>When you invest in us, we put all our time and energy into you. We treat you as a VIP member.</strong></p>
<p><strong>If you don’t see results with us, we’ll give you your money back - it’s totally risk free for you.</strong></p>
<p><strong>Here’s what's included in your membership:</strong></p>
<ul>
<li><strong>2 training sessions a week, on various days and times to give you flexibility</strong></li>
<li><strong>Delicious food ideas to get you full of energy</strong></li>
<li><strong>Guaranteed results (or your money back)</strong></li>
<li><strong>Private members community so you can join the journey with our clients</strong></li>
<li><strong>Support from our friendly coaches</strong></li>
</ul>
<p><strong>The investment in the programme is easy. Our 1:1 clients pay us £700 for 6 weeks, but for this you won’t pay anywhere near that.</strong></p>
<p><strong>In fact it’s just £99 for 6 weeks.</strong></p>
<p><strong>That works out to £5 a session, plus all the extra support, nutrition and guidance you’ll get as part of the programme.</strong></p>
<p><strong>We have 6 spaces available.</strong></p>
<p><strong>Thanks</strong></p>
<p><strong>Gemma</strong></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk7022017-12-26T11:44:002017-12-26T11:44:00How to Increase Your Grip Strength<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/how-to-increase-your-grip-strength.jpg" alt="How to Increase Your Grip Strength" /></p>
<p>This week, I have a challenge for you and it'll keep you busy over the Christmas break.</p>
<hr />
<p>You're going to see how you can increase your grip strength using a towel for your pull ups.</p>
<p>Grip work is always needed when you're obstacle racing and I've found this exercise is great with my clients and they have seen a real difference when they then started incorporating this exercise in their training.</p>
<p>You can start by holding the towel for as long as possible and then progress to doing your pull ups with it.</p>
<p>Watch this short video to show you how to do them.</p>
<p><iframe width="560" height="315" src="https://www.youtube.com/embed/YpE9pqpD67g" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p>
<p>Drop me a message and let me know how long you can hold it for and if you can do the pull ups how many do you manage?</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk6942017-12-12T10:52:002017-12-12T10:52:00Increase Your Upper Body Strength With These 2 Exercises<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/video-increase-your-upper-body-strength-with-these-2-exercises.jpg" alt="[VIDEO] Increase Your Upper Body Strength With These 2 Exercises" /></p>
<p>Have you ever wanted to improve your upper body strength?</p>
<hr />
<p></p>
<p>If your an OCR runner you'll know the importance of having a strong upper body so you can pull yourself over obstacles or hang tough on the rigs.</p>
<p></p>
<p>But this is just as important if you're a road and trail runner. You need to develop all areas of your body so you're stronger and can endure more during events.</p>
<p></p>
<p>I like training split routines and I recommend this a lot to my clients, this means they can concentrate on a set area of the body and allows the area they have trained to recover. This is even more important if you want to get running into your training as well.</p>
<p></p>
<p>A good tip for any upper body work is to make sure you're engaging and working the right muscles when you start the exercise movement. Otherwise you'll find your arms and grip start to give way much sooner than you’d expect. You’ll find it’s because these are much smaller muscle groups compared to those on your chest and back which can do all the hard work for you.</p>
<p></p>
<p>When you work your chest for example in a chest press or a chest fly, think about squeezing your pecs together as you push the weights to the top of the action. When you work your back you want to engage your traps and lats. A good way of thinking about this is trying to pinch and hold a pen between your shoulder blades.</p>
<p></p>
<p>Working your muscles as a superset means you don't have any rest between the two exercises. You’ll go straight from one to the other and only rest once you have performed the pair of exercises. This programme works the same muscles, and to make it even more challenging you are performing the actions for the biggest muscle groups first so you really have to work hard on the second exercise. It’s great for muscle growth and development.</p>
<p></p>
<p>Here are two exercises to try work your upper body.</p>
<p><iframe width="560" height="315" src="https://www.youtube.com/embed/IIB3zB1PIXI" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p>
<p><iframe width="560" height="315" src="https://www.youtube.com/embed/PEfSQ6TCY60" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p>
<p>Aim for 10-12 of each of the exercises and have your rest once you've completed the two.</p>
<p></p>
<p>Let me know how you get on.</p>
<p></p>
<p>Gemma</p>
<p>PS. If you want my Pull Up Guide and Videos to continue to work your upper body strength, reply to this email and i'll send it over to you.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk6882017-11-28T09:24:002017-11-28T09:24:00Is it really possible to come back stronger after an injury?<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/is-it-really-possible-to-come-back-stronger-after-an-injury.jpg" alt="Is it really possible to come back stronger after an injury?" /></p>
<p>Some of you may have heard about how I got into coaching, many think its because I love sport and competing, which yes that is a big reason.</p>
<hr />
<p>Another is because I wanted a job where I could wear a trainers all day!</p>
<p>But what really got me heading down the coaching route was from getting injured.</p>
<p>I was mad about football, I played to a really high standard both with my Club and University but I had its impact on me. Years of playing on frozen pitches, over training and lack of strength work on the correct areas and o course being own the end of some dodgy tackles meant I was getting severe pain in my back and legs.</p>
<p>I came off the pitch on a very cold day feeling like I couldn't walk. Every step I took felt like I had dagger going down my legs.</p>
<p>Panicked, worried and scared I had MRI scans done and underwent a course of physio we found that two of the discs in my back had started to degenerate, which meant the spongy layers providing the cushion between my bones had disappeared. No wonder I was in so much pain.</p>
<p>The consultant I saw, gave me injections but for me they didn't really help and I was still in limbo as to whether I would play again.</p>
<p>After a lot of hard work with the physio I was beginning to get pain free and this was great, but I knew if I couldn't compete where I was, I didn't want anything to do with football. So I spent a year in Australia, surfing, climbing, hiking, sky diving, white water rafting.....you name it we did it.</p>
<p>Of course when I came back I thought no problem I can play again, Ive been doing all this stuff away, I'll be fine.</p>
<p>Oh how wrong I was.</p>
<p>1 game in and the pain I experienced before started to creep back in.</p>
<p>I knew I needed to change, I had already done my Coaching training and I started my Personal Training Course, knowing if I couldn't play or be involved myself I wanted to coach people who were.</p>
<p>This was a hard transition, but it meant I could provide the training and programmes to help people as i've been in that position of having a serious injury and wondering what's next.</p>
<p>Now because of how competitive I am, stepping onto a football pitch isn't going to happen as even if I tell myself to take it easy I never do.</p>
<p>That's where I got into Obstacle Racing, the friendly atmosphere, everybody helping each other and you're only really competing against yourself and the challenge of the Obstacles, I found this a real rush.</p>
<p>Now a good few years later, I'm still having regular sports massages with James at Adjust Massage, I'm looking into the way I move with my bio mechanics sessions with Tiff at Ridefit Academy and I'm still seeing progress.</p>
<p>So if you feel like you're stuck in a rut and constantly frustrated about injuries, or even worried they may creep back in take your time and find somebody to help you.</p>
<p>A great tip is to look back on what you have achieved already from your initial injury point happening. The road is always a slow one back to full strength but those little steps soon add up and you'll find you're doing something this week that you weren't doing last week.</p>
<p>Gemma 'looking forwards' Spackman</p>
<p>PS - If you're suffering from an injury at the moment, drop me a message and let me know what it is and what you've done so far to make it better.</p>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk6732017-11-21T09:58:002017-11-21T09:58:00A Brand New Core Challenge<p><img src="/images/library/blog/a-brand-new-core-challenge.jpg" alt="A Brand New Core Challenge" /></p><p>Lots of my clients come to me wanting and knowing they need to strengthen their core.</p>
<hr />
<p>There are loads of exercises to help this and really every exercise you do you should be thinking about engaging and bracing your core.</p>
<p>The muscles you want to focus aren't just your abs.</p>
<p>You need to think a little deeper into your body and strengthen all the muscles surrounding your spine and glutes in particular.</p>
<p>A while back I got come of my clients to balance and if they can do a Russian Twist on a wobble board.</p>
<p>It was great fun but also a real challenge for them as its transferring an exercise onto an unstable surface, so your body and core needs to be strong to compensate for this instability.</p>
<p>Give it a go and let me know how long you can hold it for.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/IMG_20170530_184916-300x212.jpg" alt="A Brand New Core Challenge" width="300" height="212" /></p>
<p>Remember:</p>
<ul>
<li>As you take your feet of the floor and the more you lean back the harder the exercise is.</li>
<li>Squeeze from your middle to hold the position.</li>
<li>Keep your back straight as you lean back.</li>
</ul>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk6682017-11-14T10:46:002017-11-14T10:46:00How to get fitter and more confident<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/how-to-get-fitter-and-more-confident.jpg" alt="How to get fitter and more confident" /></p>
<p>You might have seen some of my videos last week about me starting training and having a Biomechanics assessment completed by Tiff at Ridefit Academy, if you want to find out more check out some of the videos I've done and if you're looking to be able to move better, drop me a message.</p>
<hr />
<p>So far its been really useful, I've set myself a target next year to compete competitively in obstacle course races, I had to postpone so many this year because of injuries and other set backs that I knew I had to really go back to basics and get some help.</p>
<p>I've found seeing Tiff has really started to motivate me as i've made a commitment to her and myself to get better.</p>
<p>Keisha one of my clients felt the same way. She joined us back in April, her and her boyfriend had signed up to complete a Tough Mudder and she had no idea where to start. She had got niggling knee injuries from starting to run on her own and was finding it difficult to commit to training around her job and the hours she was working.</p>
<p>However once she started training with us she noticed a really difference in her fitness and her confidence in her own ability to complete obstacles had massively improved.</p>
<p>"I decided to sign myself up to Tough Mudder this year, however felt I needed more help than simply training from online plans. I came across Gemma and obstacle training online, and thought it was perfect! I’ve gained an insight into the techniques I need and what I need to focus on. At the end of the 6 weeks I took part with others an obstacle gym course to put training to the test – I had great fun and it was a great sense of team achievement. Would definitely recommend!"</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/20561962_10155503751647510_707199013_n-205x300.jpg" alt="How to get fitter and more confident" width="205" height="300" /></p>
<p>If you're like me and Keisha drop me a message I'd love to hear from you.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk6662017-11-07T11:14:002017-11-07T11:14:00My Top 3 Ways to Run Faster<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/my-top-3-ways-to-run-faster.jpg" alt="My Top 3 Ways to Run Faster" /></p>
<p>Who has seen the exciting news yesterday, when it was announced that the Obstacle Course Racing World Championships is going to be held in the UK for 2018!</p>
<hr />
<p>This is amazing news and a great showcase for the event, with it being held in Canada for the last couple of years.</p>
<p>So the hard work now starts over these winter months.</p>
<p>You might not have you eye set on such a big event as this but imagine what could be possible if you put the training in.</p>
<p>You might have a marathon planned that you haven't done before, so set yourself the target of a brand new race that everybody was talking about this year.</p>
<p>So this weeks blog I'm going to look at 3 ways you can run faster.</p>
<p>After you've been running for a while you can plateau and need that extra boost in your performance.</p>
<p>By now you'll be able to run at a steady pace and have a good aerobic capacity. Simply put means you can run at a steady pace for a long period of time.</p>
<p>To get faster you need to build up the your muscles, and a great way to do strength work is by lifting weights in a controlled way and by doing interval training. I know recently I've been banging on about mobility work and this will have a big impact too.</p>
<p>When you're strength training make sure you've built up a good foundation first. Lift weights carefully and controlled and a good place to start is doing a whole body session, once you've been training for a month or so then build what you've been doing and challenge yourself more with heavier weights, longer sessions or working on specific muscle groups.</p>
<p>Interval training is a great way to increase your speed. You'll need to train for a short intense period of time with a similar level of recovery. This will push your muscles, heart and lungs to adapt to the intense work. So when you transfer this back to running over longer distances you'll be quicker and able to push yourself that little bit harder.</p>
<p>Mobility is just as important to being able to increase your speed. You need to have a good range of movement at the joint, and all your muscles need to be functioning effectively, this will ensure the right muscles are working at the right time and you have them being as efficient as possible.</p>
<p>So imagine if you can combine these 3 elements into your training, how much faster, fitter and stronger you'll be.</p>
<p>That dream of achieving something just out of reach at the moment will feel all the more possible.</p>
<p>Thanks</p>
<p>Gemma 'setting a new dream' Spackman</p>
<p>PS. I'd love to know what your dreams and aspirations are for next year, hit reply and let me know.</p>
<p>PPS. Anybody got their sites on the OCR World Championships either as a participant, spectator or marshal?</p>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk6542017-10-02T11:31:002017-10-02T11:31:00How to increase your pace<p><img src="/images/library/blog/how-to-increase-your-pace.jpg" alt="How to increase your pace" /></p><p>This week I'm going to share with you how to increase your pace when you're running.</p><hr /><p>Have you ever found that you feel confident having moved from doing the run-walk technique and are now able to run consistently for a set time?</p><p>Do you feel like you've upped your game and are chasing down people and starting to overtake then when you run?</p><p>You probably have started to think about getting your times a bit faster and are looking at different ways to do this, without feeling like you need to go back to the beginning.</p><p>This week I'm going to share with you my 3 TOP TIPS to increasing your pace.</p><p>1. <strong>Interval Training</strong></p><p>You need to be comfortable at going faster over short distances first, and gradually build up the time, distance or number of repetitions you're doing.</p><p>There are loads of easy ways to do this, one of my favourites is taking some cones down to the local park and marking out short distances to sprint to. This can be done in a square, so you sprint one side and jog/walk the other three as your recovery. You can then increase the number of side you jog and lower the number for your recovery.</p><p>2.<strong> Do some shorter runs</strong></p><p>Drop back the distance that you have been running. You'll have great endurance fitness now, so use this to your advantage. You'll be able to push yourself harder if you do a shorter run quicker, you'll develop your lung capacity and breathing will become easier and you'll feel fitter and stronger once you go back to running bigger distances.</p><p>3. <strong>Strength Training</strong></p><p>Throughout your training it is vital you supplement your running with strength exercises. These can include circuit sessions, or having you own weights programme designed specifically for you. You'll find as your legs and core get stronger, your muscles will adapt to working harder, so when you do go on your run benefits will follow across into that.</p><p>Good luck with your training and let me know how you get on.</p><p>Thanks</p><p>Gemma 'getting faster' Spackman</p><p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk6472017-09-26T11:29:002017-09-26T11:29:00How to Improve Your Balance and Bum for Running<p><img src="/images/library/blog/how-to-improve-your-balance-and-bum-for-running.jpg" alt="How to Improve Your Balance and Bum for Running" /></p><p>First off this week is a MASSIVE congratulations to everybody who took part in the Robin Hood Half and Marathon at the weekend. Seeing all of the pictures and hearing all about it is so inspirational and great to see so many people support and cheer along the course.</p><hr /><p>I know there was a lot of self doubt in the weeks leading up to the day, with people not sure if they were going to make it round, what if they got injured on the build up or nerves get the better of them on race day. I know one person who hadn't told anybody she was going to take part as she was that nervous, she loved it and had a huge sense of achievement when she completed it.</p><p>Now I'm sure there are some achy legs about for the next couple of days so its time to give yourself a but of TLC and treat yourself to a massage and some gentle exercise as your recovery.</p><p>Once your back into training again, I have a little challenge for you that will help activate your glutes and get your balance on point.</p><p>I love this exercise as you can make it as easy or as challenging as you want.</p><p>Its a single leg balance with a difference.</p><p>You're going to add in a throw and catch with a ball.</p><p>This is great to do with a partner or you can use a wall if you're on your own.</p><p>Your first step is to make sure you're steady on the leg you're balancing on. Try and think about squeezing your glutes and tummy as you're standing still. Once you've mastered that start by throwing and catching the ball at your chest, to keep your balance.</p><p>Your next step is catch the ball off balance. By receiving it either side or high and low. You'll probably find one leg is stronger than the other, you then know you need to work on strengthening this leg.</p><p>Let me know how you get on.</p><p>Thanks</p><p>Gemma</p><p>PS. You might have seen I have a 6 Week Transform your Fitness programme starting. So if you're after that next step and looking to push yourself as the nights are getting darker, drop me a message and we can have a chat.</p><p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk6322017-09-04T11:04:002017-09-04T11:04:00Who's Your Support Crew<p><img src="/images/library/blog/whos-your-support-crew.jpg" alt="Who's Your Support Crew" /></p><p>September is here and seems to have come upon us very quickly.</p><hr /><p>The kids are back at school normality is starting to settle back in.</p><p>You are getting back into your regular routine and can think about the next challenges you have round the corner.</p><p>I have all my clients working hard on the next stages to their training programmes, building on the hard work they did over the summer.</p><p>For me its getting ready to go on our first family holiday, I can't wait and I'm super excited about taking Monty on his first aeroplane and going swimming everyday with him.</p><p>Like with anything its always best to have supportive people around you when you do anything, whether that's starting a new job, joining a running group, taking part in a race or even going on holiday. Its always more fun, you can share the nerves, have a laugh and look back on the time together and share the memories.</p><p>That's why I love our training programmes so much, everybody gets on with each other and is super supportive, we are our own little family. Bigging each other up and giving that high 5 when we need it.</p><p>Post your pictures of you and your running buddy/ support crew and tag them in it on our <a href="https://www.facebook.com/fundamentalsportsandfitness/" data-cke-saved-href="https://www.facebook.com/fundamentalsportsandfitness/">Facebook Page.</a></p><p>Thanks</p><p>Gemma</p><p>PS. There will be no blog from me next week, whilst I enjoy the sun and come back recharged ready to go.</p><p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk6172017-08-22T09:27:002017-08-22T09:27:00Tips to help control your nerves on race day<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/tips-to-help-control-your-nerves-on-race-day.jpg" alt="Tips to help control your nerves on race day" /></p>
<p>Do you ever get nervous or embarrassed at the start of a race?</p>
<hr />
<p></p>
<p>No matter what type of event I do I always seem to get the pre race nerves.</p>
<p></p>
<p>From when I was in school and competing in the athletics competitions, baring in mind I was a sprinter and these races I would only take a maximum of 12-25 seconds to complete I was always a bag of nerves.</p>
<p></p>
<p>Now I challenge myself at an OCR or 5/10k distance those same feelings come back.</p>
<p></p>
<p>What if I make a fool of myself?</p>
<p>What if I cant complete it?</p>
<p>What if I get horrendous cramp and have to stop?</p>
<p></p>
<p>All these feelings go though my head and my stomach feels like it has a heard of elephants stampeding across it.</p>
<p></p>
<p>The worst is on the drive there, registration and in the warm up zone, when reality hits and I really have to do this.</p>
<p></p>
<p>As soon as I step my foot across the start line the nerves start to disappear and my confidence starts to come back, and it's usually shear relief as I cross the finish line that I made it.</p>
<p></p>
<p>My question to you is how do you control your nerves?</p>
<p></p>
<p>When I train and work with my clients we try and make it as realistic to the race environment as we can.</p>
<p></p>
<p>Through my training systems we know everybody is fully prepared physically to take part in the race, and mentally we talk about the events and what's likely to happen at them to help keep us focused.</p>
<p></p>
<p>Other tips that can help are entering a race with other people, that help and support with you every step of the way can really boost your confidence.</p>
<p></p>
<p>I love having supporters around the course. Its a great distraction to look out for people around the course. Laura and Monty came to my last event and Monty was at cheering people on and I loved seeing him to keep me going.</p>
<p></p>
<p>What motivates you on a course?</p>
<p></p>
<p>Thanks</p>
<p></p>
<p>Gemma 'cool as a cucumber' Spackman</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk6122017-08-15T11:15:002017-08-15T11:15:00Mud7 - Epic Event<p><img src="/images/library/blog/mud7-epic-event.jpg" alt="Mud7 - Epic Event" /></p><p>Ever felt like you've been hit by a train after a race?</p>
<p>I took part in Mud7 at the weekend, what an amazing event and boy does my body know about it. I eyed up this race last year and had it on my radar as a goal to complete this year.</p>
<hr />
<p>Laura and Monty came to watch and by the sounds of it Monty made a great cheerleader shouting everybody on.</p>
<p>It was a great opportunity to experience a variety of race directors styles all in one event. Each one unique and showcasing their best obstacles.</p>
<p>From my point it was great to see how my training was going, which obstacles I nailed and ones that I need a bit more practise on. Or more importantly how to adapt my training to make race day even easier as by the end my legs and arms really didn't have much more to give.</p>
<p>The Suffering gave us a beasting at the start of the race and definitely had their mind games going when their section was closer to 2.5km than the 1km! As always their obstacles were great.</p>
<p>I loved Ram Runs rig, a great chance to do ropes, rings, bars, nets and anything else you can think of to have to use to get across an area.</p>
<p>I was also super chuffed to complete the rope climb, something that me and the guys on our Blast Programme have been working hard on when we go to our trips to The Obstacle Gym.</p>
<p>Then Reaper didn't disappoint when they had the lake section, super slides and water jumps to finish off the course.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/20770124_10154661685092051_1244029828367609735_n-300x200.jpg" alt="Mud7 - Epic Event" width="300" height="200" /><img class="alignnone size-medium wp-image-614" src="../images/library/blog/20770396_10154661685492051_2432625623516056866_n-300x200.jpg" alt="Mud7 - Epic Event" width="300" height="200" /></p>
<p>Luckily I planned ahead and got a massage booked for today so I can get my body back together and I can be planning new training and sessions, ready for the guys in our Blast programme specifically designed to get them race ready.</p>
<p>Thanks</p>
<p>Gemma 'off to rest my achy muscles' Spackman</p>
<p>P.S Did you see Claire and Zoe's pictures that won the competition to get a pace on our 28 day Blast Programme? If you didn't check out our facebook page with them on.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk6042017-08-08T10:55:002017-08-08T10:55:00Your most entertaining race photo!<p><img src="/images/library/blog/your-most-entertaining-race-photo.jpg" alt="Your most entertaining race photo!" /></p><p>I'm sure most of you want to look and feel good when your racing and taking part in an event.</p>
<hr />
<p>I'm sure its one of the reasons you work so hard in training so when it comes to race day everything just falls nicely into place.</p>
<p>Now one reason most of us take part in events is to get the nice medal at the end of it!</p>
<p>I love the pictures that come from the races too. You either look amazing or have a slightly pained look across your face.</p>
<p>I definitely fall into that category!</p>
<p>Either a face full of water ....... or a perfect cheesy spot of the camera man</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/13662313_10153782440533697_5901649835572683338_o-300x200.jpg" alt="Your most entertaining race photo!" width="300" height="200" /></p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/18620406_10154408685112051_5534906709388926012_n-300x200.jpg" alt="Your most entertaining race photo!" width="300" height="200" /></p>
<p>Cheryl is similar with either a swap monster look ........ or a professional on the monkey bars</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/17457991_10209105267008518_7668671865182617089_n-300x200.jpg" alt="Your most entertaining race photo!" width="300" height="200" /> <img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/20294460_10210186960410177_1923280834228609037_n-300x262.jpg" alt="Your most entertaining race photo!" width="300" height="262" /></p>
<p><strong>Send me in your most entertaining race photo and the winner will get a place on our 28 Day Blast Programme. </strong></p>
<p>Thanks Gemma 'cheesy smile' Spackman</p>
<p>PS. Ill post the pictures on our <a href="https://www.facebook.com/fundamentalsportsandfitness/">Facebook Page </a>so keep an eye out for yours appearing on there.</p>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk5822017-07-11T10:34:002017-07-11T10:34:00What's your biggest fear when you're running?<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/whats-your-biggest-fear-when-youre-running.jpg" alt="What's your biggest fear when you're running?" /></p>
<p>What’s one of your biggest fears when you’re out running?</p>
<hr />
<p>I asked this same question to the guys in our FREE How to Improve Your Running in 28 Days Group and lots of them came back with getting out of breath and having to stop in a race and linking this to their legs feeling like lead and not being able to go any further.</p>
<p>So if this is you, don’t worry other people feel the same.</p>
<p>We aren’t all meant to be like Jess Ennis Hill and Mo Farrah and make running look like a walk in the park.</p>
<p>Far from it, training and getting started can feel like a real slog, especially when you’re trying to relax, look good and not worry about what other people might be thinking as you’re out running.</p>
<p>If you have been feeling like this, have a look at the types of training you’ve been doing and see if you can mix it up a bit and always try and have somebody to run with, they can be a real distraction when you’re out and help to take your mind off the smaller things and its a chance to have a good gossip along the way. You’ll soon stop thinking about your breathing when you’re having a chat with the person next to you.</p>
<p>Another good technique to try, is the splitting up and doing a run/walk. Many of you will have done this in the Couch to 5k Plan, and it doesn’t have to stop there even if you’re increasing the distances you’re going. Either aim for set times as interval training, or focus on land marks on your route and increase/decrease your speed between them.</p>
<p>I’ve used this technique with clients when we are racing. It worked really well in Tough Mudder as not only is it slightly stop start with the obstacles, there are plenty of trees, signs and check points to pace yourself between. I found this really helped with the heavy leg feeling too, as it is giving your body a chance to recover before you push yourself again.</p>
<p>Thanks</p>
<p>Gemma ‘conquering fears’ Spackman</p>
<p>PS. I have a couple of exciting offers coming your way towards the end of the month, so keep an eye out in your inbox to make sure you get in there first.</p>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk5782017-07-04T10:17:002017-07-04T10:17:00Strong or Weak?<p>This week I'm going to tell you a story, all about whether you perceive yourself as being strong or weak.</p>
<hr />
<p>There are loads of situations where I can see myself as both of these characters.</p>
<p>There was a proud teak tree in the forest. He was tall and strong. There was a small herb next to the tree.</p>
<p><em>The teak tree said, “I am very handsome and strong. No one can defeat me.” Hearing this, the herb replied, “Dear friend, too much pride is harmful. Even the strong will fall one day.”</em></p>
<p><em>The teak ignored the herb’s words. He continued to praise himself.</em></p>
<p><em>A strong wind blew. The teak stood firmly. Even when it rained, the teak stood strong by spreading its leaves.</em></p>
<p><em>During these times, the herb bowed low. The teak made fun of the herb.</em></p>
<p><em>One day, there was a storm in the forest. The herb bowed low. As usual, the teak did not want to bow.</em></p>
<p><em>The storm kept growing stronger. The teak could no longer bear it. He felt his strength giving way.</em></p>
<p><em>He tried his best to stand upright, but in the end, he fell down. That was the end of the proud tree.</em></p>
<p><em>When everything was calm again, the herb stood straight. He looked around. He saw that the proud teak had fallen.</em></p>
<p>Have you ever been in the situation where your pride goes before a fall?</p>
<p>Or have you seen that you need help and are willing and able to ask of advice and help when you need it?</p>
<p>I know when it comes to Monty (he's now 11 months, where has that time gone?!) I'm always second guessing what I should be doing, yet me and Laura will always ask other people that have been in the same situation for ideas.</p>
<p>At the moment he is going through a horrible teething spell and not really sleeping at night. Now most of you that know me, know I need sleep!</p>
<p>I am totally open to asking people who have been there and admit when we need advice.</p>
<p>Have you guys ever felt in the same situation. (maybe not with a teething 11 month old) but in your exercise and training routine?</p>
<p>You are so set on how you should be doing things but not really seeing any improvements?</p>
<p>Come and join our <a class="validating" href="https://www.facebook.com/groups/1561954160545639/" data-cke-saved-href="https://www.facebook.com/groups/1561954160545639/">FREE How To Improve Your Running In 28 Days Group</a> and get plenty of advice from others in the same situation. You'll find you will get stronger and fitter because of it.</p>
<p>Thanks</p>
<p>Gemma 'listen to advice' Spackman</p>
<p>PS here is the link again to join us <a class="validating" href="https://www.facebook.com/groups/1561954160545639/" data-cke-saved-href="https://www.facebook.com/groups/1561954160545639/">https://www.facebook.com/groups/1561954160545639/</a></p>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk5672017-06-26T11:17:002017-06-26T11:17:00How to become a LEGEND<p><img src="/images/library/blog/how-to-become-a-legend.jpg" alt="How to become a LEGEND" /></p><p>Over the weekend and epic bunch of ladies took part in The Suffering Race aiming to get LEGEND status.</p>
<hr />
<p>Completing 3 races over 2 days. Including a 10 miler, a 10k and a 5k. Ouch.</p>
<p>On the run up to the event, adversity was stacked up against them. A few of them plagued with injuries, dodgy knees, feet and shoulders included in all of that. One trying to get rid of her ticket in the last week worrying so much about it, another Amanda was still recovering from completing the 69 mile The wall race the week before.</p>
<p>So you can imagine how I was over the weekend, checking my facebook for updates on how they were all doing.</p>
<p>I'm a super prod coach this last night as they all managed to complete the course, showing off their medals and Cheryl sent me a message saying her and Amanda completed the Monkey bars, something they have both been working really hard on in their training, in not 1 but all 3 races!!</p>
<p>If their stories inspire you, come and check out what we have been doing in our Blast Programme and see how you can become a legend!</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/19429641_1266341513478742_8381936961824312760_n-300x300.jpg" alt="How to become a LEGEND" width="300" height="300" /></p>
<p>Now if you're after Legend status, a good starting block is to be able to Deadhang.</p>
<p>Its a great challenge to see how long you can hold your own body weight.</p>
<p>This is one of the exercises, I got Cheryl and Amanda to do on the build up to the race.</p>
<p>It works your upper body and your grip.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/Snapshot-1-16-05-2016-09-36-300x225.png" alt="How to become a LEGEND" width="300" height="225" /></p>
<p>You can either hang with straight arms or bent arms (this version is lots harder) but make sure you have engaged your back and shoulders to take some of the pressure.</p>
<p>I did this the other week and managed to hold for 1 minute 5 seconds.</p>
<p>How long can you hold it for?</p>
<p>Thanks</p>
<p>Gemma 'super proud coach' Spackman</p>
<p>PS. I have a FREE How to Improve your Running in 28 Days group, click on the link to join it. <a href="https://www.facebook.com/groups/1561954160545639/">https://www.facebook.com/groups/1561954160545639/</a></p>
<p>PPS. If you want to challenge your fears and see how we can help you at your next event, drop me a message and we can have a chat.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk5602017-06-23T12:39:002017-06-23T12:39:00Sun, Lakes and ....<p>Wow its been a scorcher the last few days.</p>
<hr />
<p>Personally I love the nice warm weather, all my clients know I in the winter I look like the Michelin man with all my layers on. So when the sun comes out I make the most of it.</p>
<p>Although my thoughts have changed slightly since having Monty and trying to get a baby to sleep at night when its still 28 degrees isn't a fun experience. If you can picture yesterday as sleep deprived mum trying to buy a fan in the city centre, going from shop to shop because everybody else was having the same idea.</p>
<p>Fortunately John Lewis came to the rescue and I managed to get the last small fan on the shelves, there was a bit of a mad rush as I could see somebody else make a beeline for the same fan!</p>
<p>So note to future self, plan ahead and don't leave things to the last minute when they will be in demand.</p>
<p>It was a busy weekend for all the guys on our Blast Programme.</p>
<p>Amanda took part in The Wall - a massive challenge to run 69 miles from Carlisle to Newcastle, following alongside Hadrian's Wall. A massive congratulations to her for completing it and we were all keeping track of her progress on Facebook willing her on.</p>
<p>The rest of us were are Cliff Lakes taking on our own obstacle challenge. No where near as intense as Amanda, but we all took own our own mini challenges.</p>
<p>Trudi, wow what a difference another few months of training makes, she was leaping over the high walls, swinging across the rings.</p>
<p>Cheryl, wanted to tackle the rigs, and boy did she do that. Amazing work setting herself up for The Suffering Legends this coming weekend.</p>
<p>Louise was back looking so relieved to be able to go into the Lake to cool down and when they said so press ups in there it was the perfect opportunity to cool down.</p>
<p>I loved the rings and the rigs, doing monkey bars across a moving ladder was a great challenge. My biggest challenge and one I've admired for a while is the Ninja Rings, I managed to get the first half of the set up complete before my arms were burning and my grip was going, even now 48 hours later my upper body is still feeling it.</p>
<p>So it will be back to training for me to get a bit stronger and work on my grip a bit more, for the others its going to be taking it steady and getting in some recovery this week before they are racing next weekend.</p>
<p>So back to planning ahead, if you want to transform your running and training, I'm launching a <strong>FREE How To Improve Your Running Group in 28 Days. </strong></p>
<p>If you want to join us and get a training plan an support for the next 28 days link on the link and I'll add you to the group and you can get started straight away.</p>
<p><a class="validating" href="https://www.facebook.com/groups/1561954160545639/" data-cke-saved-href="https://www.facebook.com/groups/1561954160545639/">https://www.facebook.com/groups/1561954160545639/</a></p>
<p>Thanks</p>
<p>Gemma 'ninja ring' Spackman</p>
<p>PS. If you want to improve your running and training remember to join our group and share it with your friends. <a class="validating" href="https://www.facebook.com/groups/1561954160545639/" data-cke-saved-href="https://www.facebook.com/groups/1561954160545639/">https://www.facebook.com/groups/1561954160545639/</a></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk5552017-06-12T11:31:002017-06-12T11:31:00Could strength and conditioning be the missing piece to running PBs?<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/could-strength-and-conditioning-be-the-missing-piece-to-running-pb’s.jpg" alt="Could strength and conditioning be the missing piece to running PB’s?" /></p>
<p>There are many pieces to the puzzle when it comes to running. You think you have it all sussed and making progress, then all of a sudden you’re halted in your tracks and struggling to see any progress.</p>
<hr />
<p>You’ve been running in groups for a while, enjoying the company of other runners keeping an eye on the pace you’re going and always aiming to get a bit quicker but still wonder how others are managing to get faster and stronger.</p>
<p>Equipment plays a part in all of this, having the latest gadgets and watches monitoring how you’re doing, wearing compression clothing to speed up your recovery so you can get in those extra runs in the week. However all this can be worthless unless you have a good strength and conditioning programme in place.</p>
<p>The first challenge is to know what strength and conditioning actually means, and it’s not something that only an elite athlete needs.</p>
<p>It’s about having the balance in your training and a structured programme to follow that’ll break your training into sections so that you’ll reap the benefits when it comes to those all important races.</p>
<p>As a runner you want to be thinking of using a weights programme that has legs, glutes and core elements programmed into the heart of the sessions, primarily as these are your main muscle groups that are used when you’re pounding the pavements and tracks.</p>
<p>Think about it, activating your glutes this is going to mean your hips are super stable and you’ll have a good centre of gravity to push off from and get your legs striding forwards. We need to make sure your legs and knees have got the strength and drive to keep working right to the end of your race, so need to build up your quads and equally your hamstrings to keep that power there.</p>
<p>You can look at most pictures of people running they have at least one foot on the floor, there maybe an exception to the rule when you get the awesome images of two feet off the ground. But more often than not you’re having to make sure you stay balanced, this means you need to have training involving single leg work, so that you have equal strength and power in both legs to make sure you’re not more dominant in one leg leading overuse and an injury.</p>
<p>If you’re strengthening the muscles in your body you’re forward thinking and having a training regime that is balanced and will set you off on the start line knowing that you’re in peak physical condition during the race and will cross the finish line with a PB and a smile on your face.<a href="https://fundamentalsportsandfitness.lpages.co/enqu/"></a></p>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk5312017-06-02T08:34:002017-06-02T08:34:00Why Are Glutes So Important To Runners?<p>If you are a runner, you have possibly trained almost all the muscles you need to achieve speed, power, and endurance while running. However, do you know that your butt also plays a very important role in your movement? Yes, it's not only there for aesthetic purposes! Before we talk about the function of the glutes, it is only prudent to know their basic structure.</p><hr /><p>The muscles that make up the glutes are:</p><p>1. Gluteus Maximus — This is the largest muscle in the body and arguably, the most powerful too. It makes up the most of the bulk of the glutes and is the most visual of all three muscles. It makes up a large portion of the shape and appearance of the hip.</p><p>2. Gluteus Medius – This is a broad, thick, radiating muscle located on the outer side of the pelvis.</p><p>3. Gluteus Minimus – This is the smallest of all three and is located immediately beneath the gluteus medius.</p><p>All three muscles are important when running. The Gluteus medius and minimus are the muscles that support your body when on one leg. They abduct the thigh with the knee extended. When the hips are flexed, they internally rotate the thigh and when the hips are extended, they externally rotate it. The gluteus maximus moves both your hips and thighs. Its main function is upper leg extension such as moving the upper leg backward like when rising from a squat position.</p><p>Exercises that will strengthen your glutes:</p><p>Leg lifts – Go down with your elbows and knees on the ground. Lift your left leg until it is parallel with the ground and keep this as your starting position. Lift your leg up, about 6-12 inches from starting position, making sure that it is straight and return. You can also do donkey kicks from this position by making a 90-degree angle with your leg and lifting it, keeping your knee bent.</p><p>Bridge – Lie flat on the ground with your back to the floor, hands by your sides and knees bent. Push off the ground with your heels, keeping your back straight and raising your hips off the floor. Hold this position for 5 seconds and repeat. For that extra workout, try the same exercise with one foot on the ground at a time.</p><p>Squats – Stand with feet shoulder-width apart and back straight. Bend your knees like you are going into sitting position, making sure that your knees do not pass your toes and keeping your back straight. Hold this position for 5 seconds and squeeze your glutes while returning to starting position. Repeat this movement.</p><p>Side leg raises – Stand on one leg with knee slightly bent. Raise one leg a few inches off the ground and then to the side as high as you can while making sure your back is straight. Try and go up to about a 45-degree angle. Return the leg to starting position, keeping it off the ground and repeat.</p><p>Your glutes are not only aesthetically pleasing but when the muscles are activated, they can drastically improve your running performance.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk5292017-05-30T10:16:002017-05-30T10:16:00Should there be different Obstacles for Men and Women?<p>This is often a hot topic in the OCR world and like anything there are pros and cons for everything.</p><hr /><p>I've had this chat with many of my clients and some race directors and as always opinions differ.</p><p>Women and Men are physiologically different, height, size and strength will always play a part in how you tackle your training and therefore how you approach the obstacles.</p><p>Now it wouldn't be the first time to have men and women taking part in different events in the same sport, take gymnastics for example, the same sport yet the different sexes take part in different events on the same stage. Or in athletics, women compete in the Heptathlon and men the Decathlon. Now you wouldn't say that Jessica Ennis Hill isn't strong or lacks the technique to take part in multiple events.</p><p>So could the same happen in OCR?</p><p>I have coached men and women to improve their fitness for the events and there is always a mix in ability. I have found those that are able to grasp the technique of an obstacle always do much better than those that reply on brute strength to get themselves over and more often than not have less bruises and recover quicker for the next obstacle.</p><p>The biggest factor talking to most people is height.</p><p>And this comes for both men and women. If you are smaller you are always going to struggle when it comes to tall rigs and giant walls over somebody who is much bigger than you, purely because their reach is going to be greater. Therefore should there be an alternative obstacle or a box to start on initially for those who are under a certain height?</p><p>Most recently at Tough Mudder on their massive 10-12ft walls, I have seen guys who were 6ft + and have a massive height advantage to me struggle to get over the wall on their own, but knowing the techniques and tricks to get over the walls I got over and so did my clients. which goes back to its technique and training over height.</p><p>But you could say so many obstacles also test your mind, and it isn't about strength and the size of you. I have seen people frozen with fear at the top of a dragons back as they are attempting to make the small step which seems like a leap of a massive crater when your'e standing at the top.</p><p>Events are set to be challenging, which is why so many of us love the sport.</p><p>My final thoughts are anybody can get stronger with the right training and learn how to get the right techniques to tackle each obstacle, but to get things equal maybe there should be an option for you to sign on your entry to a race saying you want to us a height box at certain obstacles and wear a band to highlight this to the marshals so we are still differentiating the race for everybody to get the most out of it.</p><p>Thanks</p><p>Gemma 'men vs. women' Spackman</p><p>PS. What are your thoughts on this, do you think there should be different obstacles for men and women to take part in?</p><p> </p><p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk5262017-05-26T10:22:002017-05-26T10:22:00What are Shin Splints and how can you avoid them?<p><b>What Are Shin Splints And How Can You Treat It?</b></p>
<hr />
<p>Shin splints are usually characterized by a nagging pain concentrated on the front of your leg along the tibia during and after exercise. In some cases, the pain can be felt in the soft, outside, muscular section of the shin. The pain can be so bad that you are unable to run or even walk. Shin splints can either be bone or muscular-related. Bone-related is more common that may be caused by stress injury, bone irritation, a fracture or actual break of the bone. The bone actually swells and if left untreated, a stress fracture can occur.</p>
<p><b>Common causes of shin splints include:</b></p>
<ul>
<li>Swollen and irritated muscles, often caused by pushing your workouts too hard, too often.</li>
<li>Flat-footedness, which makes your foot’s arch collapse during the impact of a step.</li>
<li>Poor lumbar spine function.</li>
<li>Stress fractures – these are tiny breaks in the lower leg bones.</li>
<li>Weakness in your hip and core which are used for stability of the body.</li>
</ul>
<p><b>Treatment options</b></p>
<ul>
<li>Shin splints can usually be treated at home with simple self-care tips such as:</li>
<li>Rest – avoid activities that cause pain, discomfort or swelling. Try lower-impact sports such as swimming and cycling to maintain your fitness.</li>
<li>Ice packs – Place an ice pack on your shin 6-8 times a day every day for a few weeks, wrapping the ice in a thick towel to protect your skin.</li>
<li>Take an over-the-counter pain reliever such as ibuprofen.</li>
</ul>
<p>If you have suffered from shin splints in the past or you are looking to prevent it, there are a few exercises you can do. These include:</p>
<ul>
<li style="font-weight: 400;">Wall shin raises – Stand against a wall with feet about a foot away from the wall. Curl your toes up to your shin and repeat for 3 sets of 15 reps.</li>
<li>Calf stretches – Loop a towel around the bottom of your feet and pull on both sides gently. Repeat 2-3 times on each leg, holding for 10 seconds each.</li>
<li>Shin resistance exercise – Sitting on the ground, loop a resistance band around a stationary object you can use for support with the other end around the front of your feet. Dorsiflex your foot against the band, doing 3 sets of 10 reps each.</li>
</ul>
<p><b>You can prevent shin splints by:</b></p>
<ul>
<li>Wearing suitable shoes that limit pronation and possibly have arch supports and shock-absorbent insoles.</li>
<li>Increase your uptake of calcium and vitamin D.</li>
<li>Keeping to the 10% rule and never increasing your weekly mileage by more than ten percent.</li>
<li>Strengthening your hip and core.</li>
<li>Decreasing the length of your stride.</li>
<li>Always warm up before working out.</li>
</ul>
<p>If your shin splints are bone-related and none of the above methods helps relieve the pain and swelling, it is time to seek medical help for proper diagnosis. This is because something that can easily be remedied in the beginning can turn into a fracture or break in the bone, causing more permanent effects.</p>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk5192017-05-23T08:57:002017-05-23T08:57:00Are you up for the Challenge?<p>It's that time of the month where I set you guys a challenge to do.</p><hr /><p>I'll keep it short and sweet today as I'm sure if you aren't working you want to be outside enjoying the heatwave that is hitting us this week.</p><p>Now there are many exercises my clients love and after being initially petrified by the thought of doing it.</p><p>I'm taking about the Box Jump.</p><p>Now you can set the box to different heights, so do what you feel most confident with whilst pushing yourself out of your comfort zone.</p><p>How many Box Jumps can you do in 1 minute?</p><p><iframe width="560" height="315" src="https://www.youtube.com/embed/GR5DwNlLwDE" frameborder="0" allowfullscreen></iframe></p><p>Here you can see Cheryl doing them in one of our sessions.</p><p>Have your feet as a wide base, bend you knees and explode forwards and up to land firmly on the bench.</p><p>Make sure you are nice and balanced as you land and then either jump back and off or step down from the tip of the bench.</p><p>Like with all the exercises I recommend brace your abs and think about engaging your glutes to work your core.</p><p>Video, take pictures and post your attempts in our <a class="validating" href="https://www.facebook.com/groups/1051772748195456/" data-cke-saved-href="https://www.facebook.com/groups/1051772748195456/">Facebook Group - The Adventure Challenges. </a></p><p>Thanks</p><p>Gemma ' Springy Box Jump Legs' Spackman</p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk5072017-05-16T09:30:002017-05-16T09:30:00OCR Kisses<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/ocr-kisses.jpg" alt="OCR Kisses" /></p>
<p>What a weekend!</p>
<hr />
<p>It was action packed for everybody involved at Fundamental Sports and Fitness this weekend.</p>
<p>On Saturday myself and Nicola took on Tough Mudder Half at Belvoir Castle, Cheryl was busy marshaling the kids races too, showing the next generation how to have fun in the mud.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/18425163_10154391358057051_5017410226533924354_n-300x200.jpg" alt="OCR Kisses" width="300" height="200" /></p>
<p>Then on Sunday it was time for the guys who had completed the next Blast Programme to show off all their skills at The Obstacle Gym</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/18425218_1227369977375896_1778275194141508178_n-225x300.jpg" alt="OCR Kisses" width="225" height="300" /></p>
<p>I'm sure the guys who came to The Obstacle Gym felt the same sense on nervousness and trepidation as I did on The start line for the Tough Mudder. For me it was the first race I had done since re injuring by back a couple of years ago, So for me I was feeling, 'Am I going to get round this in one piece', 'will I be fit enough' knowing full well the last few weeks I hadn't done anywhere near the amount of training I wanted to.</p>
<p>One of my clients and friend Nic who ran with me felt similar, she was using it as a test to see where she needed to adapt her training. After getting back from travelling for a month she was just starting to increase her running distances in preparation for the Robin Hood half Marathon this year and wanted to know how she was doing.</p>
<p>I think it is fair to say we were both very relieved when we got to the finish line and the Marshals were waiting to put our well earned head bands on us.</p>
<p>I think it is fair to say after the aches, pains and bruises I now I have I know where I am going to adapt my training, but also I loved every minute of it. The sense of camaraderie, team work and laughter I had on the day, I know it has kick started my training again.</p>
<p>For those that came to The Obstacle Gym after the initial nervousness was gone, fears were conquered as Louise took on heights and everybody had a leap of faith as they took on the Dragons Back. check on the video on our <a class="validating" href="https://www.facebook.com/fundamentalsportsandfitness/">Facebook Page</a>.</p>
<p>But for me it has given me a brilliant insight into how I can work on everybody's training and really make it specific to what they are wanting to get better at.</p>
<p>If you want your training to be spot on, so when you get to the start line of your next race you know you have done everything you can to cross the finish line with a smile as you collect your medal, drop me a message and we can have a chat about how our Blast Programme can help you.</p>
<p>Thanks</p>
<p>Gemma 'going to have a massage' Spackman</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk5002017-05-10T08:30:002017-05-10T08:30:00Do you get knee pain when you run?<p><b>Knee Pain From Running</b></p>
<p>Interestingly enough, most people who complain about knee injury caused by running are not runners themselves. They usually make it seem that knee injuries are inevitable for runners and that runners are literally running their knees to the ground with every step. However, knee injuries are not inevitable, though they are common and can be easily corrected. Knee pain should not cause you to automatically quit running.</p>
<hr />
<p><b>Types of knee pain include:</b></p>
<ul>
<li>Runner's knee – Characterized by pain around and sometimes behind the knee cap. It mostly strikes as runners approach 40 miles per week for the first time. The pain seems to come back and even intensify with subsequent runs even after taking a few days off. It feels worse when running downhill or walking down stairs and you might hear a crunching sound when you bend your knee.</li>
<li>Iliotibial Band Syndrome – Characterized by pain outside the knee that goes away almost immediately after you stop running.</li>
<li>Baker's Cyst – Pain and swelling behind the knee that feels like Jelly right at the junction between upper and lower leg.</li>
</ul>
<p><b>Causes of knee pain:</b></p>
<ul>
<li>Relatively weak thigh muscles and lack of foot support.</li>
<li>The imbalance between the hamstrings and quadriceps allowing the kneecap to pull and twist to the side.</li>
<li>Increasing mileage by more that 10 percent each week causing strain from overtraining.</li>
<li>Running on banked surfaces or a curved track giving you a “short leg”.</li>
<li>Non-malignant growth</li>
</ul>
<p><b>Exercises to strengthen your legs</b></p>
<ul>
<li>Knee pain can usually be relieved through effective, targeted exercises such as:</li>
<li>Straight leg raises – This does not strain the knee too much. Lie on the floor, bending one knee and placing your foot flat on the floor. Raise the other leg, keeping it straight to the height of the opposite knee. Do three sets of 10-15 reps.</li>
<li>Hamstring curls – Lie flat on your stomach. Slowly bring your heels as close to your glutes as possible and hold. Do three sets of 15 seconds.</li>
<li>Wall squats – Keep your feet firmly on the floor. Stand with your back straight against the wall with feet shoulder-width apart. Bend your knees, keeping your back and pelvis against the wall. If you feel discomfort, simply adjust your position.</li>
<li>Calf raises- You could do these on flat ground or preferably, a step with your heels hanging off the edge of the step. Slowly raise your heels as high as possible and lower them. Do three sets of 10-15 reps.</li>
<li>Leg press – use a leg-press machine for this. Make sure your back is comfortable as you slowly push the plate away from you until your legs are fully extended. Bend your knees back to starting position. Do three sets of 10-15.</li>
</ul>
<p>If you have tried the above exercises together with at-home remedies such as placing an ice pack on your knee and you are still in pain, it is time to seek medical help. If you have Baker's Cyst, you have no other option than going to a doctor and getting it drained.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4982017-05-09T10:29:002017-05-09T10:29:00Are you worried about your next race?<p>A few weeks a go I put a video out on Facebook. Did you get a chance to watch it?</p>
<hr />
<p>In it I was talking about the worry of not being able to complete a race and that you might slow your friends down.</p>
<p>Does this sounds familiar? Sometimes worrying that you aren't strong enough to pull yourself over the obstacles, or that you aren't a great runner and you'll end up walking loads of the course and seeing other people overtake you as you make your way round. Some of my clients biggest fears are they will have to stop or get taken off the course and they don't feel good enough.</p>
<p>By biggest comment for you will be don't worry, the obstacle world is a super friendly one and everybody on the course from fellow runners to the marshals will support ad help you get round.</p>
<p>I'm sure you want to have really good upper body strength and lift your own body weight on exercises, and be confident at running especially over the bigger distances. Even to have know exactly what to do with your training and look like the professional when you walk into the gym with your training plan and know exactly what to do.</p>
<p>I'm sure some of you even desire to master the technical obstacles, and cross the finish line with a personal best and a massive smile on your face.</p>
<p>I know that.s going to be me and a client this weekend when we've taken on the Tough Mudder course. You'll hear all about it in next week's blog.</p>
<p><iframe width="560" height="315" src="https://www.youtube.com/embed/P4ukSAP1AQU" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p>
<p>So my top tips for you to take forward are:</p>
<p>> Slowly build up your running, so you increase the speed and distance you run. If the race you are planning of running is 10k + make sure you are training up to that distance otherwise you will be very sore and achy after the race.</p>
<p>>make sure you are training your upper body and core, these will play a crucial roll in getting you over the obstacles as you pull yourself over, or carry objects.</p>
<p>>Work on your grip strength, there is no point in building your upper body strength up if you then cant hold on the the obstacle, whether that be a log carry, rope climb or the monkey bars.</p>
<p>>Check out the technique you need for the obstacles, its not always about brute force to master them. You can save yourself loads of energy if you learn the right way of doing things. You can then use this extra energy during the later stages of the race.</p>
<p>If you want to learn more and see how my clients put all of this into practise drop me a message and we can have a chat about how we can get you fitter and stronger for your next race.</p>
<p>Thanks</p>
<p>Gemma 'will cross the finish line with a smile' Spackman</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4862017-05-05T11:43:002017-05-05T11:43:00Do you ever get foot pain and wonder what it is?<p><b>How You Can Avoid Plantar Fasciitis</b></p>
<p>Plantar Fasciitis, also known as jogger's heel is a disorder that results in pain at the bottom of the foot and heel. It derives its names from the plantar fascia, which is the flat band of tissue (ligament) connecting your heel to your toes. When strained, this ligament becomes irritated, swollen and weak, resulting in sharp pain that is experienced in the onset of exercise, or movement after a prolonged rest period.</p>
<hr />
<p><b>Common Causes</b></p>
<p>Under normal conditions, your plantar fascia should be able to act as a shock-absorbing bowstring, which supports the arch of your foot. Although there are many reported cases of Plantar Fasciitis, the exact cause has not been identified. However, most likely risk factors include:</p>
<ul>
<li>Being overweight, thus adding more stress on the ligament</li>
<li>Exercises that place a lot of stress on your heels such as long distance running, aerobic dance, ballet and ballistic jumping activities.</li>
<li>Prolonged standing on hard surfaces that comes with occupations such as teaching and factory work.</li>
<li>Rolling your feet inward too much while walking.</li>
<li>Flat-footedness or having a high arch.</li>
<li>Ill-fitting shoes</li>
</ul>
<p>Treatment</p>
<p>Plantar Fasciitis can usually be treated with home remedies and people who have the condition can usually experience improvement within 6-12 months. There are many things you can try to ease the pain. These include:</p>
<ul>
<li>Getting off your feet – Cut back on activities that cause pain in your feet and avoid standing on hard surfaces for long periods of time.</li>
<li>Soak your feet in an ice bath – As soon as you experience the onset of pain, put some ice on your heel to reduce the inflammation</li>
<li>Go shoe-shopping – Look for shoes that fit you well and have a good arch support and cushioned sole. You could try shoe inserts or heel cups though you will have to wear them on both feet even though only one hurts. About a third of people experience Plantar Fasciitis in both feet.</li>
<li>You can also take an over-the-counter pain reliever.</li>
</ul>
<p>You can also try exercises that have been found to relieve the pain caused by the inflamed heel ligament. These include:</p>
<ul>
<li>Toe stretches – Sit with one foot crossed over the other. Hold your toes, slightly pushing them backward towards your shin. Do this for 20 seconds on each side and repeat three times.</li>
<li>Calf Stretches – Standing at an arm's length away from the wall, place one leg behind the other, bending the other forward with your knee straight and heel on the ground. Hold this stretch for 15-30 seconds and repeat thrice on each side.</li>
<li>Towel stretches – Place a rolled towel under the ball of your foot and pull on both sides of it</li>
</ul>
<p>Medical help is sought if none of the methods described above relieves the pain. A doctor may recommend injections with steroids, shock wave therapy, surgery to detach the plantar fascia for the heel bone or a minimally invasive procedure to remove scar tissue.</p>
<p>To avoid Plantar Fascia, you should give your feet a rest every so often, wear fitting shoes and always stay safe during workouts.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4822017-04-28T09:00:002017-04-28T09:00:00How to avoid muscle cramps<p><b>Here's How To Avoid Cramps When Running And Exercising</b></p>
<p>If you have seen a runner stop dead in their tracks, taken completely by surprise by a jolt of pain, chances are that the cause is a muscle cramp. A cramp occurs when a muscle suddenly contracts violently and remains balled up in a tight knot that is very painful. The contraction is so strong that you will most likely feel sore at that point the next day. It happens to runners, swimmers, and cyclists mostly and most endurance athletes have experienced a cramp at least once during training.</p>
<hr />
<p><b>There are various types of cramps:</b></p>
<ul>
<li>Side cramp – Often called a stitch, this cramp strikes you in the side or lower abdominal area. It is mainly the result of shallow breathing instead of breathing deeply from the lower lung.</li>
<li>Stomach cramps – These are mostly caused when you drink too much fluid just before your workout, preventing you from getting a large breath. It can also be caused by insufficient sodium, potassium and calcium levels in the blood.</li>
<li>Muscle cramps – These are usually isolated along a muscle and are often caused by dehydration.</li>
</ul>
<p><b>Common causes</b></p>
<p>Despite all the research done, the true cause of exercise-induced cramps is unknown. However, it has generally been noted that the more in-shape you are, the less likely you are to experience muscle cramps. There are, however, a number of theories to explain the causes of cramps. These include:</p>
<ul>
<li>Poor conditioning before strenuous exercise.</li>
<li>Very high-intensity workouts for a long period of time.</li>
<li>Poor stretching practices.</li>
<li>Older age.</li>
<li>A side effect of medications such as diuretics which lower blood pressure leading to potassium deficiency.</li>
<li>Narrowed blood vessels.</li>
<li>Dehydration</li>
</ul>
<p>How to prevent cramps</p>
<ul>
<li>Exercising at a lower intensity for a shorter period of time.</li>
<li>Improving conditioning and your body's range of motion. You should always stretch before any workout.</li>
<li>Being relaxed while exercising.</li>
<li>Maintaining daily salt and fluid intake.</li>
<li>Eating or taking fluid 2-3 hours before a workout.</li>
<li>Making sure that you stay hydrated in the days before your workout.</li>
<li>Running at your Race speed the day before your race, putting you in last-leg mode on your race day.</li>
<li>Include strength work in your training to increase the efficiency of your muscles.</li>
<li>Combo workouts. Alternate the speed and strength you use in your workouts, generating explosive muscle contractions during training.</li>
</ul>
<p>Treatment</p>
<p>When you do experience a muscle cramp, despite your natural instinct to halt your exercise immediately, you should try and ease into it slowly. If you are running, slow down to a jog and then a walk. Take deep breaths while doing so to increase the oxygen flowing in your body and also to help you relax. Often, cramps become worse when you panic. For stomach cramps, often, passing gas or burping can get rid of it. For muscle cramps, you should stop, rest and hydrate with a drink that can possibly restore your body's electrolyte balance.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4802017-04-25T09:44:002017-04-25T09:44:00Gloves or No Gloves that is the Question<p>Its a hot topic this week in the obstacle racing world.</p>
<hr />
<p>Do you wear gloves to train and race in?</p>
<p>Is one of your fears that you will fall off the monkey bars as you feel the rungs slip from your fingers?</p>
<p>Its a tricky topic and one that always comes up with my clients.</p>
<p>When you are training do you find you are getting callouses on your fingers and palms of your hands?</p>
<p>This can be a great opportunity to try different gloves out, especially if you are training hard and want to improve your grip strength so you master pull ups and can hold you dead hang for as long as possible. I'm sure you have found when you are putting in the training hours your hands get sore and it can prevent you from improving on the exercise.</p>
<p>However when it comes to racing and your hands get wet and muddy wearing gloves isn't always the best thing as they will affect your grip. As they become very slippy and your worst nightmare of slipping off the obstacle can become a reality.</p>
<p>But safety is a massive issue.</p>
<p>If you are racing and its freezing you want to be able to feel your fingers when it comes to obstacles you have to grip onto, in this case neoprene gloves are a great idea. A few of my clients wore these at Tough Guy this year and they swear by them. When they got hot they took them off or if they felt they needed more grip they took them off and tucked them into the leggings to put back on afterwards.</p>
<p>Personally I don't tend to wear gloves, I haven't found ones yet that are grip enough. I like to feel the obstacle on my bare hands to get the most from the movement in them especially if it is for a race. However when I'm training I tend to wear finger less lifting gloves, purely to prevent loads of callouses forming and my very delicate hands getting ripped to shreds!</p>
<p>So really its your choice, find a pair you like a practise with them, my tip if you do decide to wear them is always look for ones that stay as sticky as possible even when wet and muddy.</p>
<p>Thanks Gemma 'off to work on my grip' Spackman</p>
<p>PS. The new and improved Blast Programme is live again and we are looking for new people to come and join us. If you wan to work on your grip and make sure you can get over any obstacle drop me a message and we can have a chat.</p>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4782017-04-21T08:00:002017-04-21T08:00:00Do you get lower back pain when you exercise?<p><b>Do you get lower back pain when you exercise?</b></p>
<p>Lower back pain is a common condition among both professional athletes and amateurs. It has been said that about 80 percent of adults have experienced back pain at some point in their lives. Many of these injuries come from overtraining, poor posture, inadequate conditioning or a combination of these. Most back pains are quick to heal though persistent strain can lead to more long-term conditions.</p>
<hr />
<p><b>Common causes of back pain:</b></p>
<ul>
<li>Muscle strain – This happens when you overestimate your strength or use improper body mechanics during an exercise, These occur a lot during twisting, bending or reaching movements. Golfers, for example, are more prone to having this kind of pain. This kind of injuries causes inflammation, leading to muscle spasms and severe pain.</li>
<li>Disc injury - Usually happens during contact sports, power sports such as basketball or lifting heavy weights without using your core. The intervertebral discs that facilitate movement may bulge, tear or slip out of place causing pain and nerve compression.</li>
<li>Sciatica – Caused by an irritation of the sciatic nerve. It is commonly cased when runners have improper footwear which does not offer sufficient cushioning from an impact.</li>
<li>Spondylolisthesis – Caused by a disc slipping out of place. Usually, affects athletes whose sports require a lot of twisting.</li>
</ul>
<p><b>Treatment of back injuries</b></p>
<ul>
<li>Taking non-steroidal, anti-inflammatory drugs.</li>
<li>Rest.</li>
<li>Replace your shoes as soon as they start showing signs of wear.</li>
<li>Ice packs.</li>
<li>Make sure you exercise with proper form.</li>
</ul>
<p><b>Exercises to relieve lower back pain</b></p>
<ul>
<li>Hip flexors – Lying on the ground with your stomach, place the foam roller underneath your waist. Come up to a low plank position and bring your knee to your elbow. Repeat this 10-15 times for three sets.</li>
<li>Glute foam roll – Sit on a foam roller with your hands behind you and your knees bent. Gently roll towards your feet and come back up. Do three reps of these, each 10-15 reps.</li>
<li>Calves foam roll – Sit with your legs crossed with the foam roller under your calves and your hands supporting you. Move up and down the foam while ensuring that your shoulders and not hunched.</li>
<li>Stretches – Do a variety of stretches to relieve pain such as dog/cat pose, Child's pose, lumbar stretch, glute stretch, Hamstring stretch.</li>
</ul>
<p>To avoid lower back pain from occurring, Make sure that you are not seated for prolonged periods if time and especially not in the same sitting position.</p>
<p>You should seek medical attention if your back hurts for more than three days consecutively or you experience a tingling, numbness or weakness anywhere in your body or loss of bladder or bowel control.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4752017-04-18T09:21:002017-04-18T09:21:00Challenge: How long can you hold a Wall Squat for?<p></p>
<p>I have a challenge for you. I'm going to be getting my clients to take up the challenge too. Are you up for it?</p>
<p>This month I want to see how long you can hold a wall squat for. It's a super simple exercise to do as the only equipment you need is a flat piece of wall or a door.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/How-long-should-you-hold-a-wall-squat.jpg" alt="How long should you be able to hold a wall sit?" title="Gemma doing a wall sit" style="display: block; margin-left: auto; margin-right: auto;" width="300" height="300" /></p>
<hr />
<p>A wall squat (or wall sit) is an isometric exercise that works your legs, back, abs and glutes by having the muscles remain under tension whilst you are doing the exercise. It will develop not only your strength but also your muscular endurance. It’s a great body weight exercise and you can use it as a fitness test by recording your time at the beginning and end of the month.</p>
<h3>How to do a wall sit</h3>
<p>Position yourself against the wall with your legs at 90 degrees, your back flat against the wall and your feet shoulder width apart. You want to make sure your thighs are parallel to the floor. Start your stopwatch and hold your position for as long as possible. If you start to feel your body slide down the wall or you experience any pain then stop.</p>
<h3>How long should I be able to wall sit for?</h3>
<p>As a guide, aim for the times below, completing 5 reps with 30 seconds rest between each.</p>
<ul>
<li>Beginner: 10 - 20 seconds</li>
<li>Intermediate: 30 - 40 seconds</li>
<li>Advanced: 60 seconds +</li>
</ul>
<p>If you find that you can hold a wall squat for longer than a minute with no difficulty and want to make the challenge harder, you can try doing it holding a weight at your chest. You could also try placing a ball between your knees so that you need to squeeze your legs together during the squat. If you want to try a really advanced position, you can lift one knee up so you’re balancing on a single leg while you do your wall sit.</p>
<p>You can do the exercise every day, either at home or in the gym and slowly build up the time you hold the wall sit for. Other leg exercises like squats will also help you to increase the length of time you can hold the wall squat for as they’ll build your leg muscles (quads and hamstrings).</p>
<p>Here is a video of me showing you the technique and giving some tips for performing the wall squat test.</p>
<p style="text-align: center;"><iframe width="560" height="314" src="//www.youtube.com/embed/gCUDCMxrpoQ" allowfullscreen="allowfullscreen"></iframe></p>
<p>I always tell my guys to think of a happy place to help them take their mind off the slow burning that's happening in their legs. When I attempted the challenge, I managed to hold my wall squat for 1 minute 13 seconds. Can you beat it? Let me know by posting your results on my <a href="https://www.facebook.com/fundamentalsportsandfitness/" target="_blank" rel="noopener">Facebook</a> page.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4692017-04-14T09:24:002017-04-14T09:24:00Mobility work: How does it help your performance<p><strong>Mobility Work: How Does It Help Performance?</strong></p>
<hr />
<p><strong>What is mobility work?</strong></p>
<p>Mobility work is a series of exercises that are designed to help you move better. They are basically tools you can use to perform basic maintenance of your body. This should not be confused with stretching, though. Stretching mostly focuses on the particular muscle that is being stretched. Mobility work, however, is more all-encompassing as it focuses not only on muscles but on other body parts such as ligaments, tendons, fascia and the motor and joint control required to perform a movement correctly.</p>
<p><strong>Different types of mobility work</strong></p>
<p>Mobility workouts are tailor-made for different parts of your body. If you are having a persistent ache or soreness in a part of your body due to various reasons such as weightlifting, sports, sitting behind a desk all day or walking long distances, mobility work will usually aim to set you right. Here are a few types of mobility work:</p>
<ol>
<li>Squatting</li>
</ol>
<p>You may think, “I already do several reps of these in the gym, you aren't telling me anything new”. Well, you may be right, but instead of just your basic squat, hold that bottom position for 10 minutes! Not as easy as you thought right? Research has shown that in communities where squatting is a regular position, people generally have lower chances of hip, lower back or disc issues.</p>
<ol start="2">
<li>Calves movements</li>
</ol>
<p>What does your foot, knee, and hip have in common? Calves! Try doing a bent calf stretch which improves the range of motion of the joint. Incorporating a myofascial release helps get rid of any knots in the muscle's sliding surfaces.</p>
<ol start="3">
<li>Hamstring movements</li>
</ol>
<p>Having stiff hamstrings is a common condition nowadays. Try a closed chain stretch with your feet firmly planted on the floor as you move your torso and hips around that fixed point. Do not do this movement too fast but rather, focus on feeling every inch of the twist.</p>
<ol start="4">
<li>Shoulder and neck movements</li>
</ol>
<p>Many of us have office jobs where we are hunched over a computer day in, day out. This severely limits our ability to get our hands up over our head. You can perform mobility exercises to strengthen your shoulder joints and reduce the arch.</p>
<p>These are only a few types of mobility exercises you can try.</p>
<p>Many times, athletes only hold the mobility work for a few seconds. To reap all the benefits of your mobility work, try and hold it for at least ten minutes. This will give you enough time to get comfortable in the position and increase your flexibility. Mobility work does not have to be done every day. However, for serious athletes and gym-goers, you may want to work it into your routine targeting the specific areas that you focus on during your workout. Remember to breathe through the mobility work. This is a very important aspect of doing it well.</p>
<p><strong>Benefits</strong></p>
<ul>
<li>Increased flexibility</li>
<li>Remedy for ailments such as chronic back pain</li>
<li>Increased range of motion</li>
<li>Decreased risk of injury</li>
<li>More fluid movements</li>
</ul>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4712017-04-11T09:44:002017-04-11T09:44:00Do you run out of time?<p>Have you ever struggled to fit in training with work or trying to justify going to the gym and training along with other expenses.</p><hr /><p>Louise has been training with me for a while and is now saving for a house, which is super exciting and hearing all the gossip about where she is looking to move to.</p><p>It has meant she has had to change the way she trains and now comes to our Blast Programme once a week and has started running, to increase the training she has been doing, but all this is helping her long term in getting fitter and stronger so she knows what to do in her own time and is still reaching her big goal of owning her own house.</p><p>Louise has this to say about our programme:</p><p>"<strong>I've really enjoyed the 6 Week Blast Programme which I've just completed. I've trained with Gemma for a few months now but during the short course my strength and fitness has significantly increased. I’ve also seen that it has benefited and improved my running. I’ve been shown new techniques and exercises in the programme, and with the small number of people in the sessions means that Gemma can really focus on each individual and help perfect my technique. </strong>"</p><p>If you have been feeling nervous about other commitments you may have or have a race coming up and you're really not sure you're going to be fit enough to run the course, drop me a message and we can have a chat.</p><p>I'll be opening the doors to new people coming and joining us at the end of the week and want to give you guys a heads up and get in there before everybody else does.</p><p>Thanks</p><p>Gemma 'having a blast' Spackman</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4662017-04-07T09:44:002017-04-07T09:44:00Benefits Of Strength And Conditioning Training For Runners<p><b></b>If you are a runner, you have probably asked yourself what else you could possibly do to enhance your running. Also, if you are stuck in the house and you do not have access to a treadmill, you may be one very unhappy runner. Well, you should supplement running with strengthening and conditioning exercises. These have several benefits such as:</p>
<hr />
<p>Circuit training will benefit your cardiovascular system, especially if you are not an experienced runner. This will give you that extra stamina you need to push through your runs. Circuit training can make your heart rate jump to up to 80% of its maximum because it has very little rest between exercises. This is definitely good for you.</p>
<p>Weightlifting has been shown to have a profound benefit to long-distance athletes. This is because it improves their time to exhaustion and also their neuromuscular coordination,</p>
<p>Power training is definitely an exercise you should think of adding to your routine if you are a sprinter. Sprinting requires a lot of power from the push off at the start line to that endurance needed to maintain speed till the finish line. Power training includes both strength and speed training.</p>
<p>Do you want that explosion of energy for your runs? Try adding weighted squats to your routine. This has also been shown to increase running economy and neuromuscular coordination.</p>
<p>Conditioning also strengthens your muscles to withstand the turmoil of long runs. Long distance running can take a toll on your body. Both your bones and muscles need to be strong to withstand it.</p>
<p>Now that you have seen the benefits of strength training and conditioning, you may be wondering where to start. What kind of exercises should you do? Here are a few:</p>
<ul>
<li>Planks – You have heard that almost all movements of your body can be traced to your core. Keep your core tight by doing 45-second planks thrice daily. As your core gets stronger, add the length of time that you hold the plank. These work your core, shoulders and lower back.</li>
<li>Back extensions – Lying face down on a medicine ball with your core centred on it, raise your thighs and arms off the ground. This works your lower and middle back, glutes and shoulders.</li>
<li>Kettlebell squats with overhead press – Standing with a kettlebell in your hands in front of your chest, go down into a squat position until your thighs are parallel to the floor. Press the kettlebell above your head and bring it back down to its original position as you stand up. This targets the quads, lower and upper back, glutes, shoulders, and hamstrings.</li>
<li>Rotational shoulder press – Stand with dumbbells outside your shoulders with palms facing each other, Press them over your head as you rotate to one side. Bring them back to their original position them repeat on the other side.</li>
</ul>
<p>Not incorporating strength and conditioning training to your exercise routine as a runner can make you more prone to injury. Also, you may take longer to recover from races.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4642017-04-04T09:44:002017-04-04T09:44:00Which Superhero are you?<p>Have you seen the videos on my <a class="validating" href="https://www.facebook.com/fundamentalsportsandfitness/" data-cke-saved-href="https://www.facebook.com/fundamentalsportsandfitness/">Facebook page</a> from yesterday?</p>
<hr />
<p>We had a great time at The Obstacle Gym on Sunday as part of our Blast Programme.</p>
<p>Do you guys remember my post about our last trip there, beginning of February and it was flippin' freezing. Rain, snow you name it we had all the weather going.</p>
<p>This time so soooo much nicer. The sun was out, the course was nice and dry and Monty came as our mascot for the day.</p>
<p>Laura has now decided she should become our photographer after taking all the pictures of us.</p>
<p>It was amazing, the weather made such a difference to the obstacles, still very challenging but not quite so daunting.</p>
<p>I had set myself the task of making sure I didn't hesitate too much on the Dragons Back and I would do the somersault dismount off the rope traverse.</p>
<p>Mission Accomplished, I felt like Lara Croft!</p>
<p>For Trudi she was very nervous about the session. From previously having a couple of bad experiences at races she wanted to tackle those fears head on and put them all behind her.</p>
<p>She did amazingly. With lots of team work from the other guys on the course, she was flying over the walls. her big challenge was overcoming the water crossing. With some coaching from the guys at the gym and her heart pounding she slowly and steadily made her way balancing on the rope to cross the water.</p>
<p>Cue big celebrations on the other side when she reached dry land.</p>
<p>What obstacles do you find your biggest challenge?</p>
<p>Going to the session has pointed out some bits that I know I need to work on and Trudi felt the same, she has been training with me for over a month and has already seen huge improvements in her strength and now we are going to look a bit more in detail in her upper body strength.</p>
<p>It's the great thing about training in small group, you are getting focused semi private personal training and meeting new people at the same time. It means it is great fro really improving your strength and fitness.</p>
<p>If its something you think you would like to have a go at, drop me a message and we can have a chat.</p>
<p>Thanks</p>
<p>Gemma 'off to set to goals' Spackman</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4622017-03-31T10:00:002017-03-31T10:00:00Power Training 101<p>First, it would be beneficial to answer the question – What is power? Well, I'm going to take you back to your physics lessons (don't worry, it won't be nearly as hard as your exams!). Power is defined as the rate of doing work. In other words, it is a factor of energy and time. That simple!</p>
<hr />
<p>So, what does this mean? This means that in order to have power, you need both strength and speed. With regard to training, power training needs a multifaceted approach. It is not like strength training where all you need is to be able to lift a very heavy load. Nor is it like speed training where you need to be able to cover a distance in the shortest period of time. Power training is actually a combination of both in equal magnitude.</p>
<p>Athletes who focus on power training can typically generate force quickly – You definitely do not want to be on the other end of a punch from these guys. This results in better performance in the gym in terms of lifting weight and better performance in your sport, be in basketball, cricket… whatever! You will be more agile, having better control of your movement by being able to quickly change direction, sprint, accelerate, decelerate and jump higher.</p>
<p><strong>That will be one cup of Power, please!</strong></p>
<p>The next question you will ask is how to get power. No, I am not talking about the popular series. Power training requires a lot of work and dedication. Many people take the approach of just getting strong and although this is a good start, it is only one piece of the pie. Maximal strength does, however, give you the ability to be more explosive but you need to follow that up with speed.</p>
<p>The best method to approaching power training is with an equal emphasis on both strength and speed. At least for complete beginners who have no experience in sports nor have they laid a foot on a gym floor. For many people who are looking into power training, though, you may have some experience, if you play sports that require you to be fast and agile such as basketball or soccer, you may have to focus on the strength aspect first until it is at the same level with your speed. For those who live for the gym and weights, you may have to spend some time on the track to develop speed first.</p>
<p><strong>The most common training to gain power include:</strong></p>
<ul>
<li>Maximum strength training – This creates a baseline for your power training since you will be able to progressively lift heavier weights</li>
<li>Plyometric Training – These increase your speed, agility, and range of movement and include skipping drills and box jumps.</li>
<li>Ballistic Training – This erases the deceleration component of your lifts and focuses solely on the acceleration. An example includes medicine ball training.</li>
<li>Contrast Training – This involves performing a single strength-based movement followed by an explosive movement like a jump or sprint.</li>
</ul>
<p>If power training is for you, you are well on your way to your first session after reading this.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4602017-03-29T12:26:002017-03-29T12:26:00When things don't go to plan<p>If you've caught my live videos over the last week on Facebook, many of you'll already know I had a frustrating week.</p><hr /><p>I somehow managed to injure my neck. Bad timing, as I had Reaper booked to complete at the weekend which I had to defer my place to later in the year and this coming weekend I have a day at The Obstacle Gym booked with the guys on our Blast Programme.</p><p>I want to make sure I'm fully fit for doing that, otherwise I know I'll be annoyed standing the sidelines wanting to really push myself on the course.</p><p>Have you guys ever felt like that? Really want to do something but know if you do you'll only be in a worse position.</p><p>I had to take my own advice I give to clients and if you're not 100% don't risk it.</p><p>I turned a negative into a positive. We had a family day out to Sherwood Pines on Saturday, the weather was amazing for some walking and a picnic and Sunday we went to White Post Farm so Monty could enjoy al the animals.</p><p>How have you managed to turn a situation around?</p><p>Have you ever crashed out or not finished in one race knowing your next one you will crush just to show yourself you can do it?</p><p>Have you ever not fully prepared for a race and gone back the following year having trained so hard you get it spot on?</p><p>I know I'll be back with vengeance in May when its Tough Mudder time, I won't be letting anything stop me for that one.</p><p>Gemma 'off to rest my neck' Spackman</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4562017-03-24T10:00:002017-03-24T10:00:00How to train for muscle strength<p><b>Strength Training Basics</b></p>
<p>Strength training, in a nutshell, is the use of resistance to build strength. This is done through muscular contraction which also builds anaerobic endurance and the size of skeletal muscles.</p>
<hr />
<p><b>Why do people strength train?</b></p>
<p>People strength train for a variety of outcomes. Here are the top reasons:</p>
<p>Greater muscular strength – This is the most obvious reason for strength training and applies to both men and women. Strength training involves progressively lifting heavier loads over a period of time. The muscles are stretched to their limit during a workout and thereafter given time to recover and rebuild. This happens progressively. Greater muscular strength is beneficial for everyday tasks such as carrying shopping and babies or changing a car's tire.</p>
<p>Improved muscle tone and appearance - Who wouldn’t want this? For women, this would generally be a more toned look, although a couple of rock solid abs on a lady are quite remarkable too. For men, broad shoulders and a smaller waist are undeniably the picture of perfection.</p>
<p>Increased endurance – More muscle allows you to endure your workouts longer, whatever they may be.</p>
<p>Enhanced bone density – For people with physical disability in rehabilitation, strength training is important to maximize recovery. Weight training also helps patients with osteoporosis to improve their bone strength.</p>
<p><b>How to strength-train</b></p>
<p>The basic principles of strength training involve the manipulation of the number of reps, sets, the frequency of tempo, the force used and exercises to manipulate a particular muscle group are dependent on the individual's purpose of strength training. For example, to bulk up, multiple sets with fewer reps must be performed requiring the expenditure of more energy.</p>
<p>To develop endurance, you must gradually increase the load while gradually decreasing intensity. If you are just getting into strength training, it has been shown that doing multiple sets offers very minimal benefits. Try doing a single set while focusing on strength gain or an increase in muscle mass. However, all muscle groups are different, For example, leg muscles require more sets.</p>
<p><b>Here are a few techniques you can use for strength training.</b></p>
<ul>
<li>Progressive overload – This involves attempting to lift as much weight as you possibly can and the muscles respond by growing bigger and stronger.</li>
<li>Split training – This involves working not more than 3 muscle groups in a day. Instead, workouts of particular muscle groups are spread throughout a cycle spanning several days. Muscles are worked to their extreme about twice a week and allowed to recover for 7 hours.</li>
<li>Periodisation – This is the diversification of frequency, intensity, and volume over time to stimulate muscle growth and allow recovery. Different training cycles usually have different variations of the three aspects.</li>
</ul>
<p>The most important aspect to note in strength training is proper form. This is because improper form can cause injury or an inability to meet your goals. If the targeted muscle group is not sufficiently challenged, the overload threshold is never reached thus it does not gain in strength. Injuries caused by improper form can have long lasting effects They are usually characterized by pain rather that soreness. In extreme cases, you could also fracture a bone.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4542017-03-21T09:13:002017-03-21T09:13:00Proud Moment<p>For me this weekend has been lovely, I've been able to spend loads of time with my family.</p><hr /><p> </p><p>Lots of down time needed after a few very busy weeks.</p><p> </p><p>Which meant one thing spending lots of time with Monty, he's now 7 and a half months and doing loads. We are certain he is going to be crawling soon!</p><p> </p><p>However this weekend has all been about playing with his ball. He loves it and is his go to toy at the moment.</p><p><iframe width="560" height="315" src="https://www.youtube.com/embed/fn-AO-FAbqU" frameborder="0" allowfullscreen></iframe></p><p>Now all this throwing and catching with him, really got me thinking.</p><p> </p><p>If he was learning to do this on his own it would take him forever to master this skill.</p><p> </p><p>You can see in the video its taking him a while to learn it and its still a bit hit and miss. But with our help he is picking it up quickly and determined to keep going.</p><p> </p><p>Now think of something you are training for and trying to master at the moment.......</p><p> </p><p>You could keep trying on your own, or you could find somebody to help you and make things easier. You'll reach your goal so much quicker and it will be more fun in the process.</p><p> </p><p>If you haven't already done so, like our <a href="https://www.facebook.com/fundamentalsportsandfitness/">facebook page</a>, I put loads if tips, training sessions and things to help you make your training easier and quicker.</p><p> </p><p> </p><p>Thanks Gemma 'proud mummy' Spackman</p><p>PS. If you are fed up of trying to master your training on your own and want somebody to help you with your training right now, come and join us on our Blast Programme. Ping me a message and I'll send you some more information.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4522017-03-17T11:18:002017-03-17T11:18:00How to get muscle growth using Hypertrophy Training<p><b>What Is Hypertrophy Training?</b></p>
<p>Hypertrophy training, also referred to as Hypertrophy-Specific Training (HST) is a method of strength training designed to induce the fastest rate of muscle growth (hypertrophy) without the use of anabolic steroids or reducing the efficacy of your muscles over an extended time period. Believe it or not, methods of inducing hypertrophy were discovered and tested in a laboratory. Principles obtained from the tests were then organized into a weight training routine aimed at inducing hypertrophy.</p>
<hr />
<p><b>Principles of Hypertrophy training</b></p>
<ol>
<li>Mechanical load – For muscle hypertrophy to occur, one needs to load their muscles through tension. For beginners, they may just start out with their own body weight before moving on to heavier external weights.</li>
<li>Chronic Stimulation – Muscles need to be stimulated with sufficient frequency otherwise, it would be a waste of time. Muscles will generally recover within 48 hours, but this process can be sped along by using acute responses to training for example increased rates of protein growth, which can reduce the recovery time to 36 hours. Waiting more than 48 hours to load the muscles again will be pointless.</li>
<li>Progressive load – For hypertrophy to occur, you cannot be lifting the same amount of weight over and over again expecting results. What happens is that the muscles get used to the mechanical load and you can even feel like it is much easier to lift a weight that you previously found heavy. The general rule is increasing the load in steps of about 10% increments. This pace needs to be higher than the rate of adaption. Meaning that if you suddenly feel like the load is too light, it is way passed time to increase it.</li>
<li>Strategic Deconditioning – Hypertrophy training happens in cycles. If we could indefinitely increase the weight our muscles can handle, we would have a number of Hercules running around. This, however, is not the case. It gets to a point where your muscles cannot be loaded with a higher weight due to a high risk of injury. The load just becomes intolerable. However, since adaptation to the load has occurred, this effect needs to be reversed. This includes allowing for a deconditioning period before resuming hypertrophy. This lasts between 9-14 days after a 6-8 cycle of hypertrophy.</li>
</ol>
<p><strong>Here are a few other tips you may find useful for hypertrophy training:</strong></p>
<p>To stimulate tendon repair, lactic acid can be used as a stimulus. This prepares the muscles to withstand heavier loads and is enhanced by using compound exercises.</p>
<p>When you increase the load over time, you should lower the reps you do.</p>
<p>Three workouts a week per muscle group is much more effective than one intense day, focusing on one muscle group. This goes in line with Chronic Stimulation. Instead of overworking one muscle group in one day, break down that session into three or four separate sessions that can be covered in the span of a week, allowing for exercise every couple of days.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4502017-03-14T10:00:002017-03-14T10:00:00Do you need to wear this for training?<p>You see this type of clothing all the time in the gym and at races.</p>
<hr />
<p>But do you actually think it is worth it or is it just another piece of clothing that you must have to look the part?</p>
<p>I'm talking about COMPRESSION CLOTHING.</p>
<p>It comes it all types, from leggings, tops, calf/shin guards, arms guards and sock. You name it they've designed it for your body.</p>
<p>There are two train of thoughts to wearing compression clothing. Scientific tests have been done and it has shown that no major improvements can be linked directly to wearing compression clothing. However psychologically the benefits have been proven that the people who wear them have said they felt less sore after training and events.</p>
<p>My feeling on this is if there is an item of clothing that can improve your recover and feel less achy and reduce the horrendous feeling of DOMS after a session then it is worth a go.</p>
<p>The reason behind wearing them is totally valid. During exercise your muscles expand and swell and this creates pressure. Wearing compression clothing therefore improve the blood flow to the muscles, which means more oxygen is getting to them and therefore improving your performance. It will also help to speed up your recovery as if more blood is getting to the muscles it can flush out all the lactic acid and other toxins that build up in the muscles during exercise quicker.</p>
<p>Studies have also shown if you continue to wear compression clothing after exercise these benefits continue and will further speed up your recovery.</p>
<p>Loads of companies do compression clothing now, so have a shop around if it is something you are after. Nike, Under Armour, Skins and 2XU are just a few brands to look out for.</p>
<p>Do you were any compression clothing when you train?</p>
<p>Have you found it makes any difference?</p>
<p>What's your favourite item if you do wear it?</p>
<p>I'd love to hear from you.</p>
<p>Thanks</p>
<p>Gemma 'compression clothing' Spackman</p>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4482017-03-10T16:57:002017-03-10T16:57:00What is Endurance training and why do I need it?<p><b>What is Endurance training?</b></p>
<p>When I think about endurance training, what immediately pops into my mind is an elastic band. Imagine a child playing with a colourful elastic band, stretching it then releasing it several times. If you have a child, you know that this can happen for hours at a time and if the elastic band is one of good quality, it will not break.</p>
<hr />
<p>Now, endurance training is when you make your body work like that little elastic band. It refers to your body's ability to withstand fatigue, stress or pain and still remain active over time. Muscular endurance refers to the ability your muscles to contract repeatedly over an extended period of time without burning out. For example, keeping your legs kicking and your hands pulling while swimming for an extended period of time requires muscular endurance. Cardiovascular endurance refers to the ability of your circulatory system to pump oxygen to the rest of your body steadily for long periods. An example of this is being able to keep your breath steady during a long run.</p>
<p><b>What is the importance of endurance training?</b></p>
<p>Endurance training has several advantages to your body. It enhances your performance during a workout, provides you with longer lasting energy and improves the functioning of your heart. As a plus, your metabolism also increases, which is definitely a welcome advantage.</p>
<p><strong>What are Endurance training exercises?</strong></p>
<p>These are aerobic exercises rather than anaerobic. When people hear about endurance training, they automatically think about long distance running, swimming or cycling. These three are also combined to form a triathlon, which requires a lot of both muscular and cardiovascular endurance. Other sports include rowing and cross country skiing.</p>
<p>Endurance training is also needed in other sports too, such as basketball, hockey, racket sports, football, rugby, martial arts and cricket.</p>
<p>There are various techniques used to train endurance athletes. These include:</p>
<ul>
<li>Periodisation</li>
<li>Intervals</li>
<li>Hard easy</li>
<li>Long slow distance</li>
<li>High-intensity interval training (HIIT)</li>
</ul>
<p>Training programs are usually structured to bring an athlete into their peak fitness st the time of a big event or race. When an athlete is training, there are various phases an athlete goes through to prepare for their race, say a marathon. These include:</p>
<ul>
<li>Preparation phase – This includes easy shorter runs</li>
<li>Base phase - Includes several longer runs, adding more mileage every week</li>
<li>Build phase – Shorter duration runs at a higher intensity</li>
<li>Race phase – Workout duration decreases but intensity remains</li>
</ul>
<p>Although endurance trainers may use HIIT, the two are different in that endurance training primarily involves aerobic energy while HIIT uses both aerobic and anaerobic energy. Think of the difference between running a full marathon and a hundred meter dash. The two are both great forms of exercise. The marathon allows to you withstand constant pressure for longer periods of time while maintaining your cool – so to speak, while a sprint ensures that you use up most or all your energy in a short period of time then recover.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4452017-03-07T10:54:002017-03-07T10:54:00Here's a Great Energy Boosting Snack<p>How many of you have tried the TRX Plank challenge? If you've kept an eye on our <a href="https://www.facebook.com/fundamentalsportsandfitness/?ref=bookmarks">Facebook Page</a> you'll have noticed the guys working with me have been up to the challenge this week. Topping the leaderboard at the moment is Trudi with a massive 1min32sec, she's that determined to beat her own score she is going to be joining us on the 6 Week Blast Programme.</p>
<hr />
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/17022305_1157053024407592_8064605159856662250_n-300x300.jpg" alt="Here's a Great Energy Boosting Snack" width="300" height="300" /></p>
<p>Do you want to see if you can join our leaderboard?</p>
<p>Send us your picture and post it on our page.</p>
<p>This week I have got a treat for you.</p>
<p>I have a client who makes delicious energy flapjacks. He knows I need them on a Friday afternoon when I'm on countdown for the weekend and need the extra boost of energy.</p>
<p>I have found this recipe for you to try from<a href="https://www.bbcgoodfood.com/recipes/3028699/feelgood-flapjacks"> BBC Good Food for Feelgood Flapjacks</a>.</p>
<p>These are the ingredients:</p>
<p>50g butter, plus a little extra for greasing</p>
<p>2 tbsp smooth peanut butter</p>
<p>3 tbsp honey or maple syrup</p>
<p>2 ripe banana, mashed</p>
<p>1 apple, peeled and grated</p>
<p>250g Rolled Oats</p>
<p>85g dried apricot, chopped</p>
<p>100g raisin</p>
<p>85g mixed seed (we used pumpkin and sunflower)</p>
<p>Here is the method:</p>
<p>1.Heat oven to 160C/140C fan/gas 3. Grease and line a 20cm square tin with baking parchment. Heat the butter, peanut butter and honey or maple syrup in a small pan until melted. Add the mashed banana, apple and 100ml hot water, and mix to combine.</p>
<p>2.Tip the oats, the dried fruit and the seeds into a large bowl. Pour in the combined banana and apple and stir until everything is coated by the wet mixture. Tip into the cake tin and level the surface. Bake for 55 mins until golden. Leave to cool in the tin. Cut into 12 pieces to serve or store in an airtight container in the fridge. They will keep for up to 3 days.</p>
<p>These would be perfect for you to have pre and post race for that energy kick you may need.</p>
<p>Gemma 'practising plank' Spackman</p>
<p>PS. Spaces are filling up on our 6 Week Blast Programme now, remember we run on various days and times so if you want to come and join us reply to this email and we'll have a chat.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4362017-02-20T18:25:002017-02-20T18:25:00This could be you<p>Last week I told you all about Cheryl and how she took on her fear of heights at The Obstacle Gym walking across the high beam.</p><hr /><p>When I say walking it started as a very nervous stutter and shuffle.</p><p>She was even compared to dear in a headlights.</p><p>This didn't stop her take on and make her way to the end.</p><p>When it then came to the rope traverse at the top of some massive scaffolding she had no problems working her way long and even somersaulting off the cargo net at the end!</p><p>Cheryl started our Blast Programme in the New Year, having not done any gym work for a while. We have done a 2 sets of fitness tests since she started and has made massive improvements in every area. We looked at squats, pull ups, press ups and lateral box jumps.</p><p>We highlighted that her upper body strength was an area she wanted to work on, and this is the case for a lot the the people who take part in our programmes.</p><p>Once we have nailed technique, the increase in strength follows along really nicely.</p><p>Cheryl is the perfect example of this, to the point she has more than doubled the weight she now deadlifts, which will give her the extra strength to power of obstacles.</p><p>In case you missed it this is what Cheryl had to say about her time on our Blast Programme so far:</p><p><strong>"After being out of fitness for over a year and completing in the odd OCR I found the Blast Programme has given me the confidence to take my love of OCR to another level. With new knowledge, I have completed Tough Guy in which I amazed myself at my level of fitness that I had gained in such a short time. I have just signed up to my first half marathon which 8 weeks ago I wouldn't of seen myself doing. </strong></p><p><strong>If you find yourself needing motivation or uncertain of the correct way to carry yourself forward join Gemma for the Blast Programme. I've loved it that much I'm joined on for another six week programme</strong>."</p><p>Awesome work from Cheryl, I know she will keep smashing her targets with all the races she has booked so far this year.</p><p>To make it super flexible for you guys, you can join the Blast Programme at any point and start your 6 weeks straight away and have the success Cheryl is seeing.</p><p>If you are interested and want more information comment below.</p><p>Thanks Gemma 'ready for a challenge' Spackman</p><p><ol></p><p> <li>If enough people are interested I will be starting a Wednesday morning and evening session as well as the existing Tuesday evening. So let me know if you wan them.</li></p><p></ol></p><p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4122017-02-14T15:04:002017-02-14T15:04:00Conquering Fears<p>I have a lovely set of bruises today.</p>
<p>On Sunday the group who have just reached the 6 week point on out Blast Programme had the trip to the Obstacle Gym.</p>
<hr />
<p>Yes it was snowy and very cold we got our layers on and tackled the course.</p>
<p>We had the course to ourselves and Chris from Reaper gave us plenty of help with our technique and helped a few in the group conquer there fears.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/IMG_20170212_122607-300x225.jpg" alt="Conquering Fears" width="300" height="225" /></p>
<p>I loved mastering the Dragons Back and got a chance to have a go on the Reapers Obstacle that was at the UK Championships. </p>
<p>For Cheryl she wanted to master her technique over the vertical walls, she she did superbly at, especially as it was VERY slippy. Although proudest moment was her tackling her fear of heights and doing confidence exercises on the high beams as she made were way across them. </p>
<p>It was Claire and Andy's first time into the world of obstacle racing and they loved it. Andy's technique was to throw himself fully into every obstacle on the course, he wouldn't let anything beat him and was great to watch. </p>
<p>This could be you.</p>
<p>We will be going again in another 6 weeks as part of the Blast Programme. Come and work on your fitness in our sessions and then put it all into practice on the course. </p>
<p>I'm sure the next session we have there will be now where near as slippy of snowy. </p>
<p>You can now join our Blast Programme at any point so you don't miss out. </p>
<p>Reply to this email and ill be in contact with you so we can get you started. </p>
<p>Thanks</p>
<p>Gemma 'covered in bruised' Spackman</p>
<p>PS. Did any of you see my article in this months Obstacle Race Magazine? </p>
<p><img class="alignnone size-medium wp-image-413" src="../images/library/blog/IMG_20170213_102949_056-300x300.jpg" alt="Conquering Fears" width="300" height="300" /></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4032017-02-07T08:43:002017-02-07T08:43:00What to Eat on Race Day<p><strong>FOOD FOR RACE DAY</strong></p><hr /><p>Everyone knows the importance of training and conditioning when preparing for a race.</p><p>But all that training and preparation can be undone if you don’t have the right fuel in your system on the actual day, and it’s important to consider not only <em>WHAT</em> you’re going to eat, but <em>WHEN</em>.</p><p> </p><p><strong>BREAKFAST</strong></p><p>As the cliché goes, breakfast is the most important meal of the day. But although many people would recommend having your pre-race breakfast a good 4 hours (at least) prior to the starter’s pistol, not everyone is going to be willing, or able, to get up in time to make this practical.</p><p>Thankfully it’s still possible to have your breakfast around two hours before everything starts, without impeding your performance. You just have to make sure you eat the right stuff, and the right amount.</p><p>Obviously the length of your race will be a factor. The longer your race, the larger your breakfast should be. But, as a rule of thumb, if you plan on having your breakfast about 2 hours before the start of the race, a meal of around 300 to 400 calories should be about right.</p><p>For example, a bowl of porridge or oatmeal made with low-fat milk, or a couple of slices of wholegrain toast, are a good place to start. You can even add some fruit to your porridge, or some almond or peanut butter to your toast, to make it a bit more interesting if you like.</p><p>Whatever you go for, try to keep the carbs high, the protein and fat low, and make sure you keep hydrated!</p><p> </p><p><strong>PRE-RACE</strong></p><p>Depending on your nerves (don’t worry, we all get them) you may want to consider having something small to eat right before the race starts – say about half an hour before.</p><p>A small yoghurt or half a banana are both good choices, as both are easy to carry and easy to digest, with the latter in particular providing you with some extra potassium to help replace what you’re probably going to lose in sweat very soon!</p><p>Oh, and did I mention that you’re definitely going to want to stay hydrated? Sipping water at a slow and steady rate is the ideal way to do this, although some people may go for an isotonic sports drink instead.</p><p> </p><p><strong>POST-RACE</strong></p><p>First things first – hydrate! This is where those isotonic drinks really come in handy. Or, if all else fails, fall back on good old water. But remember to sip, not gulp.</p><p>This is also a good time, if your stomach is ready, to have the second half of that banana from earlier, to help replace your body’s store of potassium and carbohydrates.</p><p>Then, when it’s finally time for your post-race meal, make sure you get a good mix of protein, carbohydrates, and healthy fats, so as to help your muscles recover, replenish your body’s natural energy stores, and to keep your joints in tip-top condition. A nicely-cooked chicken breast or cut of salmon (or their vegetarian equivalent), with some brown rice or a baked potato, accompanied by a nice mixed salad or a selection of green, leafy vegetables, is a good place to start – but feel free to get a little creative as you get more confident!</p><p> </p><p>In conclusion although it can be a little confusing sorting through all the different recommendations online for what, where, when, and how you should be eating on race day, the examples laid out below should be useful no matter what your skill level or race type, and should form a solid foundation from which you can build your own personalised race-day diet.</p><p> </p><p><strong>Breakfast (2-3 hours before race-time)</strong></p><p>One bowl of porridge or oatmeal, made with low fat milk (add slices of fruit – apple, banana, avocado – or a handful of berries, if you want)</p><p><em>Or</em></p><p>Bagel/English muffin/wholegrain toast (top with almond or peanut butter, or reduced-fat cream cheese as needed)</p><p> </p><p><strong>Pre-Race (30 mins before race-time)</strong></p><p>Small yoghurt</p><p><em>Or</em></p><p>Half a banana</p><p> </p><p><strong>Post-Race (approximately 1 hour afterwards)</strong></p><p>Chicken breast/salmon steak</p><p>Brown rice/baked potato</p><p>Mixed salad/mixed, leafy green vegetables (spinach, broccoli, etc)</p><p> </p><p> </p><p> </p><p> </p><p> </p><p> </p><p> </p><p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk4012017-01-31T11:24:002017-01-31T11:24:00These guys are having a blast<p>How was your weekend, how many of you were at Tough Guy?</p>
<p>The pictures and videos look good, hearing about people getting stuck in the car park at the end not so good.</p>
<p>One of my clients Cheryl, has been taking part in the 6 Week Blast Programme was there at the weekend, I'm looking forward to seeing her tonight in the session and hearing all about it as well as her <strong>showing off her medal</strong> to everybody.</p>
<hr />
<p>We've formed a great group, and you can become part of that in February when the next <strong>6 Week Blast Programme is starting.</strong></p>
<p>We're having our <strong>celebration at The Obstacle Gym</strong> in a couple of weeks as a mini party and a chance for everybody to test the strength they have built up over the last 6 weeks.</p>
<p>It's been great each week to see the posts go up on Facebook of the guys training and hearing how everybody is getting on and how they are getting over their aches and pains from the sessions.</p>
<p>One of the guys Andy does a lot of strength training and he has said his core hasn't worked this much in ages with the type of training we've been doing.</p>
<p>This is what Claire has to say about the programme:</p>
<p><em>"I have been seeing Gemma on a one-on-one basis focusing on upper body strength training for just over a year and have seen massive improvements in technique, stamina and what I can lift.</em></p>
<p><em>I always benefit from getting a change to my fitness routine and when Gemma told me about her 6 week obstacle training course I thought it was a perfect chance to mix things up a bit. It's been a lot of fun!</em></p>
<p><em>Each week we've focused on something different, and she really works us hard! Although I'm familiar with a lot of the movements, I've still learnt a lot and have felt like I've done a lot after every session. I'm also really looking forward to going out to the Obstacle Gym next week. We've got a great little group and I think we will have a great time working our way round the course.</em></p>
<p><em>I'd definitely recommend Gemma's course to anyone fancying something fun and energetic" </em></p>
<p>Have got a race lined up and want to power to the finish?</p>
<p>Do you want to raise the bar on your performance?</p>
<p>Do you wan to work out in a private studio space with a bespoke programme?</p>
<p>Our 6 Week Blast Programme is perfect for you. Our highly experienced coaches will guide and support you with the tools and techniques to take you to the next level.</p>
<p>As part of the programme you get:</p>
<ul>
<li>6 x 1 hour Personal Training sessions a week in a group of 4 people in a private studio in West Bridgford on a Tuesday 6.30pm</li>
<li>Team T-Shirt</li>
<li>Trigger Point Ball</li>
<li>Log Book</li>
<li>Fitness Testing to track your progress</li>
<li>A session at The Obstacle Gym</li>
</ul>
<p>You get all of this for £99.</p>
<p>Our next course is starting on Tuesday 14th February and I only have 3 spaces left on the programme.</p>
<p>If you want to join us <a href="../app/obstacle-course-race-training">apply now</a>.</p>
<p>Thanks</p>
<p>Gemma 'having a blast' Spackman</p>
<p>PS. Hurry and book your place now as the next course wont be starting until the end of March.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk3942017-01-24T15:11:002017-01-24T15:11:00Want to know what these ladies got up to?<p>As most of you know at the weekend I held another Pull Up workshop.</p>
<p>From the moment launched the new date it was fully booked that morning!</p>
<p>These ladies were quick to act and they were amazing.</p>
<hr />
<p>A few were nervous as I'm sure many of you can relate to, going and doing something new and meeting a few strangers.</p>
<p>A common theme that came across when I was speaking to them was they had no idea how to improve their upper body strength and wanted to make sure when they took part in an obstacle race they didn't fall flat on their face when they leaped for the first rung on a monkey bar.</p>
<p>Well after taking part in the session I think it is fair to say they will be swinging across them from now on.</p>
<p>Hannah came to the session wanting to do her first OCR this year after doing canicross with her dogs, admits she has no upper body strength and wants to see how other people do it, without totally wrecking her arms. She told me she didn't want to be shamed when it came to racing and seeing everybody else do really well.</p>
<p>During the session she got lots of tips from myself and the other ladies there who regularly take part in events. So much I got a message after the session that she had gone to buy some weights and kit we used to practise at home.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/IMG_20170124_143855-300x281.png" alt="Want to know what these ladies got up to?" width="300" height="281" /><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/IMG_20170124_143932-300x283.png" alt="Want to know what these ladies got up to?" width="300" height="283" /></p>
<p>Go over to my <a href="https://www.facebook.com/fundamentalsportsandfitness/?ref=bookmarks">Facebook Page</a> and you can see all the fun that these ladies got up to in the workshop.</p>
<p>Gemma 'love a pull up' Spackman</p>
<p>PS. Ill be opening the doors to the next <a href="/programmes/obstacle-course-race-training">6 Week Blast Programme</a> starting on 14th February, if you wan to book your space get in quickly and let me know now.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk3902017-01-10T15:17:002017-01-10T15:17:00How to plan ahead<p>We are now a couple of weeks into 2017 and I’m sure many of you have set New Year’s resolutions and are on track with them. It is great to look at client’s updates on Facebook of their workouts and comparing the miles they are racking up on their Fitbits and various other trackers. You are all smashing your virtual runs.</p><hr /><p>Some of you may see the New Year are a fresh start with your training and where you want to go with it. It is a great time to sit down and plan out your training programmes and not have to think on the spot about what you are going to do when you go to them gym.</p><p>To try and make things as simple as possible try and break your year up. I tend to work in quarters and plan 3 months at a time to keep it nice and manageable and this year my plan is to have one big event each quarter, this big picture is called your macrocycle.</p><p>From this you can then split it down further, month one is the beginning, month 2 is the middle and month 3 is the end, this is called your mesocycle. All these phases link in together. For me I am currently in preparation mode, doing a lot of back and core stabilisation, building my endurance back up and looking at my flexibility after the Christmas break. Next month, my focus will shift away from endurance work and start to focus on muscle growth. My third month will see me looking at getting more running into my training and shift my training more towards specific strength work in relation to the race I will have booked.</p><p>I can then give myself a detailed plan of what I am going to do each week, and these weekly plans all form part of the microcycle.</p><p>Each week I then log all the weights I have used and my notes that will be useful for me to take forwards to my next session.</p><p>I go through this process with all of my clients and it really helps to focus them on what they want to achieve.</p><p>If you haven’t already done so, write down your BIG PICTURE plan, then your MONTHLY phases and finally your WEEKLY sessions. You will be amazed at how focused you become.</p><p>Let me know how you get on by posting in our facebook group.</p><p> </p><p>Thanks</p><p>Gemma ‘ready to train’ Spackman</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk3852016-12-19T11:06:002016-12-19T11:06:00How to stay nice and toasty this winter<p>This is one question that I'm getting asked loads at the moment by my clients.</p><hr /><p>How can I stay nice and warm when I'm training at the moment.</p><p>A couple of weeks ago I posted a get info graphic in our <a class="validating" href="https://www.facebook.com/groups/1051772748195456/" rel="nofollow" data-cke-saved-href="https://www.facebook.com/groups/1051772748195456/">Adventure Challengers Facebook Group</a>, if you aren't already in there come and join us and you can see other bits I post.</p><p>Following on from this, if it's 4 to -1 degrees C you should be wearing a long sleeved top and full length leggings/joggers as your base layer, have a jumper or fleece as your insulating layer and then gloves and ear warmers.</p><p>For all the crazy people who want to get out when its -1 to -6 degrees C you want to be wearing a long sleeved top and leggings as you base layer, a fleece and joggers as an insulating layer, a lightweight jacket as a protective layer and a hat and warm gloves.</p><p>I'm one of these people that likes to be toasty when I train so I wear plenty of layers. If I'm outside I'll be in a couple of base layers/compression tops, t shirt, jumpers, leggings and joggers, a couple of pairs of socks, my neck waters, gloves, hat and coat. I think people must think I look like the michelin man!</p><p>The bit to remember as soon as you start exercising your body temperature is going to rise and it's a lot easier to take off layers as you get hotter than it is to warm up once you get too cold.</p><p>I've heard a few stories recently of people on the onset of hypothermia because they haven't planned ahead on what they are wearing.</p><p>Loads of shops are selling great winter training gear, and as Christmas is round the corner get Santa's little helpers to add them to your Christmas list.</p><p>Thanks</p><p>Gemma 'nice and warm' Spackman</p><p>PS. Great work to everybody who came to the Pull Up Workshop at the weekend, you were all fantastic. It was great to see you all pick up some new techniques and bits to work on in your training.</p><p>PPS. If you missed out, keep a look out as i'll be putting on another date in the New Year.</p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk3832016-12-19T11:03:002016-12-19T11:03:00If you love a challenge you have to try this<p>This week I have a challenge for you.</p>
<hr />
<p>Your heart will be racing and you will look like a pro in the gym.</p>
<p>Click on the link to the video to watch it and try it out.</p>
<p>Here is a list of the exercises if you haven't got the chance to watch the video.</p>
<p>TRX Side Jump Squats</p>
<p>TRX Walk Outs and Press Ups</p>
<p>VIPR Thread the Needle</p>
<p>VIPR Totem Pole</p>
<p>Medicine Ball Slams</p>
<p>You guys play about with the timings that you do each exercise, remember the best way to challenge your self is really push yourself to the max, so give yourself as little rest as possible between each exercise.</p>
<p>Even when you are pushing yourself to the max, keep your technique.</p>
<p>Some tips I have for all the exercises are brace your core, especially as you are going to be doing lots of jumping and rotational movements.</p>
<p>If you can get your hands on a slam ball that will be great as your body has to react to movement of the ball as they usually have a sand bag in the middle.</p>
<p>I'll be giving more tips and advice this weekend at the Free Pull Up Workshop this weekend in West Bridgford. I'm looking forward to seeing you there if you have booked onto it and really working in your technique and challenging you to new ways of doing them.</p>
<p>If you want to join us I still have a couple of spaces left, the training you will get will see you come on leaps and bounds.</p>
<p>Thanks</p>
<p>Gemma 'training hard' Spackman</p>
<p><iframe width="560" height="315" src="https://www.youtube.com/embed/QMKtqhlDvrQ" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk3612016-11-22T11:17:002016-11-22T11:17:00This Girl Can<p>What a weekend of races and seeing everybody stories of the championships.</p>
<hr />
<p>Today I'm going to tell you all about my client Holly-Kate, but I'll let her explain her own journey.</p>
<p>"I've always hated and been terrible at any sort of sport and physical activity. P.E at school was my worst nightmare and that sense of inadequacy seeped into every sport and form of exercise. I always felt too big and clumsy.</p>
<p>I got peer pressured into doing the half Tough Mudder with the girls from work, I only agreed because if I didn't I'd be the only one and everyone would know what a failure at exercise I was. I was terrified and I was sure I'd be the last one round, I'd be too heavy for the obstacles or they wouldn't actually let me past the start line.</p>
<p>I did prepare for it - I got a Personal Trainer, I still knew it would be a complete disaster. But.....it was't! It sounds cheesy but every step I took around the course filled me with confidence. I could run! I could climb over walls! I was actually enjoying myself!</p>
<p>Embarking on my journey towards completing the half Tough Mudder has been life changing. The belief that I can achieve previously unheard of things has made me reassess what I am capable of in other parts of my life. I am more confident at work and have been achieving even more sport related things. I ran a 10k and have signed up for another 10k obstacle course.</p>
<p>I'm not afraid of my body because I know I'm getting stronger and achieving things. This girl can!"</p>
<p>Can any of you relate to Holly-Kate?</p>
<p>She has come on leaps and bounds, and she started with these simple steps seeing me.</p>
<p>Do you want to achieve anything and conquer your fear?</p>
<p>Take the next step and book onto your FREE Pull Up Technique Workshop.</p>
<p>It is happening on Saturday 3rd December, I have limited the amount of spaces so be quick and come and join us.</p>
<p>Gemma 'Pull Up' Spackman</p>
<pre class="plain_text"></pre>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk3592016-11-15T11:42:002016-11-15T11:42:00My Top Pull Up Tips<p>What an achy week that was.</p>
<p>After going to the Obstacle Gym last week and loving it, I chucked myself in to all the obstacles there with lots of grit an determination. It took me nearly a week to recover from the mornings training.</p>
<p>Again it highlighted to me how much having somebody showing you and really pushing you to complete the challenges really motivates you to do more.</p>
<hr />
<p>One of the big factors I noticed and I know many of you have told me before is how much upper body strength is needed along with good technique to get on with lots of the obstacles.</p>
<p>Looking at this Pull Ups are a perfect way to build your upper body strength.</p>
<p>But hands up, and honest moment with yourself. Can you do 10 Pull Ups?</p>
<p>There is so much information out there and different ways to improve your Pull Ups.</p>
<p>A great starting point is to make sure you have fully warmed up and done a load of mobility work with your shoulders as they are going to be put through their paces holding you up.</p>
<p>One great way I have for strengthening your back is by doing Negative Pull Ups.</p>
<p><iframe width="560" height="315" src="https://www.youtube.com/embed/JHMs7GH4RJ4" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p>
<p>These are just a couple of my Top Tips to get you to improve your Pull Ups.</p>
<p>Come and join me on the FREE Pull Up Technique Workshop in Nottingham where I'll share my tried and tested methods to get you mastering the Perfect Pull Up.</p>
<p>I've limited the workshop to 8 people to make sure you have all my attention as you show me your Pull Ups.</p>
<p>Just think what you will be able to do once you have mastered a Pull Up.</p>
<p>Monkey bars, Big Rigs, Rope Climbs will all seem nice and easy and you will fly through them.</p>
<p>Thanks</p>
<p>Gemma 'Pull Up Master' Spackman</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk3572016-11-01T11:57:002016-11-01T11:57:00Meat vs. Veg<p>Do you know what day it is today?</p>
<hr />
<p>I know TUESDAY is the obvious answer!</p>
<p>I have been well informed by a client that it is also World Vegan Day.</p>
<p>Now many of you who know me will know any meal I have must include meat or fish.</p>
<p>Laura once served me vegetable lasagne and a bean burger and I asked where the meat was before I had even taken a mouthful.</p>
<p>I had to eat humble pie as they actually delicious. I love veg and have nothing against eating crunchy fresh veg, I just feel part of my plate is missing without a nice juicy bit of chicken or salmon.</p>
<p>A couple of my clients are vegan and always tell me about what they are eating and it does sound good. Even the vegan raspberry chocolate they got me for when Monty was born was yummy!!</p>
<p>Getting into the spirit of World Vegan Day I have been looking at some recipes to try.</p>
<p>Here is a <a href="https://www.jamieoliver.com/recipes/vegetables-recipes/veggie-noodles-with-curried-coconut-sauce/" rel="nofollow" target="_blank">Jamie Oliver Veggie Noodles with Curried Coconut Sauce</a> and a <a href="https://www.telegraph.co.uk/food-and-drink/vegetarian-recipes/deliciously-ellas-energy-giving-stir-fry/" rel="nofollow" target="_blank">Deliciously Ella Energy Giving Stir Fry</a>.</p>
<p>Try them out and post you pictures on our <a href="https://www.facebook.com/groups/1051772748195456/?ref=bookmarks" rel="nofollow" target="_blank">Facebook Group</a> so we can all see your creations.</p>
<p>I mentioned last week that I was setting myself accountable with you guys and joining in with a group session. My clients loved seeing me challenging myself and putting myself through the torture that they endure every week.</p>
<p>I loved it, and was so pleased I had made the time to join in and it has really motivated me to really focus on my own training which has slipped a bit.</p>
<p>On that note, if you feel your own training has slipped and needs a boost before Christmas the 6 Week Blast Programme starts tomorrow at 5.30pm for £99 and there are still a couple of places left on it.</p>
<p>If you want to join us come and take action now and reply to the email and book your place.</p>
<p>Thanks</p>
<p>Gemma 'going to eat a vegan meal' Spackman</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk3532016-10-12T08:59:002016-10-12T08:59:00Burpeethon<p>How are you getting on?</p>
<p>We all love a challenge and I have the perfect one for you day.</p>
<hr />
<p>Reebok have got world burpee day today!</p>
<p>Using the #burpeethon, show me your burpees.</p>
<p>Here is a video showing all the steps to a perfect burpee.</p>
<p><iframe width="560" height="315" src="https://www.youtube.com/embed/JZQA08SlJnM" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p>
<p>Did you know the world record for the most burpees in 1 minute is 46 and the same guy achieved 10,110 burpees in 24 hours. Crazy!!!!</p>
<p>How many can you do?</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk3502016-10-04T11:31:002016-10-04T11:31:00Are you eating this<p>Lots of my clients ask me what they can eat in the morning that is healthy and will get them off to a good start.</p><hr /><p>I love this Jamie Oliver recipe, its so simple to make and a batch lasts ages.</p><p>Granola Dust.</p><p>Its full of goodness.</p><p>Oats - fill you up and provide that slow release of energy throughout the morning.</p><p>Nuts and Seeds - give you that added protein and good fats that your body needs.</p><p>Dried fruit - still counts as one of your five a day and adds the natural sweetness to the cereal.</p><p>Coco bean powder - adds loads of flavour and again nice and natural</p><p>Ground coffee - good for your liver health</p><p>When I say its simple, I really do mean it.</p><p>You put the oats and nuts on a tray and in the oven to cook for 15 minutes, then add the rest of the ingredients and then blitz them all up in the food processor and its ready to eat.</p><p>You can either have it cold as granola, warm it up for porridge and use it in a smoothie.</p><p> </p><p><iframe width="560" height="315" src="https://www.youtube.com/embed/NV7PTn_qqVU" frameborder="0" allowfullscreen></iframe></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk3392016-08-09T13:28:002016-08-09T13:28:00I would like you to meet...<p>Some of you may have noticed over the last week that I have been very quiet on Facebook and Instagram.</p>
<p>That is because last week we welcomed to the world our son, Monty.</p>
<hr />
<p>What a whirlwind of an adventure we have been on over the last 6 days. Not only learning how to dress a very delicate baby, to changing hundreds of nappies. I know people had said be prepared but I don't think anything can prepare you for this.</p>
<p>Google has become my best friend.</p>
<p>I never thought I would be searching 'what should baby's poo look like?'</p>
<p>Have any of you ever found that, you are always asking an expert for advice? Even if it is google like me.</p>
<p>Our midwife was amazing at the birth, she really took control and was the expert in that situation. Just what we needed at the time. Again another expert ready and on hand to help out.</p>
<p>But like with any massive highs there has to be some lows and he was worried us a few times already even in this short time, with a trip to the hospital to get his tongue tie cut and an outing to the doctors this morning to check his cord. (We thought it was infected), we have become very protective parents.</p>
<p><img class="model" src="https://hostedimages-cdn.aweber-static.com/MTAyODg5MA==/optimized/2f039ae3e7694b9e93c56343c3991265.jpeg" alt="Image" width="204" height="153" align="center" border="0" /></p>
<p>What a stunner.</p>
<p>Any of you parents out there?</p>
<p>What tips have you got for me.</p>
<p>Especially on how to cope with sleepless nights. Me having to have a full 9 hours already seem like a distant memory.</p>
<p>Thanks</p>
<p>Gemma 'very proud mum' Spackman</p>
<p>PS. In all this excitement, I forgot to mention the doors have closed on The Action Training Programme Online. Keep a look out for when we get you guys training again.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk3312016-07-19T08:47:002016-07-19T08:47:00Tackle your challenges head first<p>I have recovered from my race and the the bruises have finally gone down, my legs no longer look like they have been kicked.</p>
<hr />
<p>What's the best obstacle kiss and war wound you have ever got?</p>
<p>What challenges do you face when you are racing?</p>
<p>What obstacle is your biggest nemesis at the moment?</p>
<p>For me I have been really working on my upper body strength, which is why I have been going climbing. Its a slightly different way of training for me, especially as I spend most of my day in a gym or studio so I get a nice bit of variety and also my down time as I don't feel like I'm at work.</p>
<p>I have found my grip strength and the way I need to move my body has improved.</p>
<p>Bring on the monkey bars. After a swim and having very wet hands, I approach them, determined to get all the way across. One by one I see lots of people fall off and back into the water for a chilly swim to the other side of the lake. Then its my turn, I grip on for dear life and get a good swing, each movement taking me closer to the other side. What seems like forever and burning hands I make it to the other side. YAY!!!!</p>
<p>The other worry I had was the final cargo net up to the finish line. (That's nothing some of you maybe thinking)</p>
<p>Previously at Survival of the Fittest I had somehow got to the end of the end but couldn't get out, I just kept burying myself further down and not getting the end of the net over my head! Argh!</p>
<p>Like the monkey bars, I was determined and didn't let my past memories stop me as everybody is looking at the finish line.</p>
<p>I zoomed up the hill ready to collect my finishers medal and I could see a lady having exactly the same problems I had previously. In the fun and friendly spirit of OCR I held the end of the net, for her to escape as I wished somebody had done that for me before.</p>
<p>Check out the video, I'm the 1 crawling on the left.</p>
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<p> <a href="https://www.youtube.com/watch?v=9qtnSPb12Fc" rel="nofollow"><span style="color: #ffffff;">Cargo Net Finish</span></a></p>
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<p><a class="aw-image-link" href="https://www.youtube.com/watch?v=9qtnSPb12Fc" rel="nofollow"><img class="model" src="https://hostedimages-cdn.aweber-static.com/MTAyODg5MA==/original/f4c05cff729048a5b4cd353cd44d2b4e.png" alt="Video" width="480" height="320" border="0" align="middle" /></a></p>
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<p>Let me know what exciting things you guys have got coming up, and what challenges you are working towards at the moment.</p>
<p>Thanks</p>
<p>Gemma</p>
<p>PS. Have a think about how you can achieve the challenge and beat your nemesis this week.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk3272016-07-12T12:07:002016-07-12T12:07:00Wow that was fun!!<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/wow-that-was-fun.jpg" alt="Wow that was fun!!" /></p>
<p>This weekend I took part in X Runner Water Wipeout, Laura was there to support me and be the official photographer. What we hadn't counted on was the weather. rain, rain and more rain. Being 36 weeks pregnant, in welly boots a big poncho as it chucked it down with rain wasn't the ideal way she had planned on cheering me along. Oops.</p>
<hr />
<p>Fortunately as we arrived at Holme Pierpoint and parked the car it stopped raining. It didn't matter to me as I knew in in a short space of time I would be covered in mud and soaked through from jumping in the rapids.</p>
<p>I had limited training leading up to the event, but as many of you know from seeing and taking part in the sessions I do, they are intense so I was fully prepared for the obstacles and the running.</p>
<p>With this event it was run at 5k laps, and you could either do 5 or 10k. It was getting very busy on the course as people were on their second lap. As we all started off nice and clean you could see people who were on their way back caked in mud and I knew all the rain had done its job ensuring the muddy course was extra muddy and slippy.</p>
<p>In total for each lap there was 37 obstacles, each one slightly different and each one having their own challenges to them.</p>
<p>As I went round the course I knew I needed help and team work at some the the obstacles. I got chatting to lots of people as I went round and was taken in by a group of people all work colleagues. We supported each other all the way round. So don't worry if you enter a race on your own, the OCR community is so friendly and people will always help you. I think my conversation starter with one of the guys as we looked at some tyres, was 'I'll push you, if you pull me!'</p>
<p>My favourite obstacles were the massive water slide and the jump into the rapids. My proud moment of the event was making it across the money bars without falling into the water. my hands were in pieces from the ladder, but if you have seen the picture of me doing them you will see the pained look on my face.</p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/IMG_1276-300x300.jpg" alt="IMG_1276" width="300" height="300" /></p>
<p>Come and join us in our <a href="https://www.facebook.com/groups/1051772748195456/?ref=bookmarks">facebook community</a> and share your pictures and stories.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk3252016-07-05T10:03:002016-07-05T10:03:00What's in store next for you?<p>A while back I got you thinking about goals and where you wanted to be or what you wanted to have achieved.</p>
<hr />
<p>How have you got on with them?</p>
<p>If you can remember that far back, mine was all about getting exercise back into my weekly routine. Shocking some of you maybe thinking, coming from a Personal Trainer. But truth be told I was so busy working with you guys my own fitness had taken a back burner.</p>
<p>Since writing that email however, I have been running at least once a week, and getting in a gym session twice a week. Then when I can have have been climbing too.</p>
<p>Total change from where I once was a couple on months ago.</p>
<p>I think part of my motivation came from signing up to an event this weekend, which I knew I had to train for. Plus getting as much exercise in now before our baby arrives, as I'm sure my nice routine and schedule will go out the window. Haha.</p>
<p>So for me it was to have an event to motivate and push myself.</p>
<p>What were your goals?</p>
<p>Did you write them down?</p>
<p>Have you achieved them?</p>
<p>One of my clients was to complete the couch to 5k, she smashed it and is now running regularly. Another was to complete Pretty Mudder with her friend and again she nailed it.</p>
<p>What goals are you setting yourself, and what events are you signing up to for the second part of this year and even thinking long term into next year?</p>
<p>Thanks</p>
<p>Gemma</p>
<p>PS. If you are like me and need to see you goal or tell other people, let me know and I can hold you accountable.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk3132016-06-20T12:20:002016-06-20T12:20:00Quick and Easy Snacks<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/quick-and-easy-snacks.jpg" alt="Quick and Easy Snacks" /></p>
<p>Everything is all a bit manic at the moment.</p>
<hr />
<p>Do you guys ever find that? One moment everything can be going smoothly and the next your to do list has hundreds of things on it.</p>
<p>One thing that has kept me going this last week has been planning ahead with my food.</p>
<p>I have been out of the house and working at normal lunch times or needed snacks to keep me going.</p>
<p>A while back I talked about Avocado Truffles (yummy) but the snack that has been good this week are the Deliciously Ella energy balls. This recipe is even easier than the original one she had done and only needs 5 ingredients.</p>
<p>Almonds</p>
<p>Almond Butter</p>
<p>Medjool Dates (i find normal dates are fine just add a bit of water to make it stickier)</p>
<p>Coconut Oil</p>
<p>Raw Cacao Powder (coco powder works fine, just add a bit more for the flavour)</p>
<p><a class="validating" href="https://uk.pinterest.com/pin/568368415455412589/" data-cke-saved-href="https://uk.pinterest.com/pin/568368415455412589/">Here is the link to the recipe</a></p>
<p>They are brilliant, and very tasty. Great for a pre or post race snack.</p>
<p>Leave a comment below if you have tried making them.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk2982016-06-07T10:55:002016-06-07T10:55:00Pleasure or Pain?<p><img src="/images/library/blog/pleasure-or-pain.jpg" alt="Pleasure or Pain?" /></p>
<p>This weather is lovely isn't it? It finally looks like summer has arrived, lets hope it lasts a bit longer than a couple of days this time.</p>
<hr />
<p>Have you ever found you are achy and stiff after your training sessions?</p>
<p>I hope the answer is yes, otherwise you need to look at the type of training you are doing.</p>
<p>I have the solution for you.</p>
<p>I'm sure by now many of you have heard about using a foam roller (usually the spiky round thing in the corner of the gym), or trigger point balls.</p>
<p>I use them with my clients, and they see massive benefits to them and not only have they reduced their aches and pains they have increased their flexibility too.</p>
<p>Now just for you guys I am sharing my foam rolling guide with you, so you look like a professional when you are doing them. The trigger point work is just for my private clients at the moment, but if it is something you fancy adding into your training, check out the <a href="#/programmes/personal-training">Group and 1:1 sessions that we run</a>.</p>
<p>What is myofascial release?</p>
<p>Foam rollers have many benefits in an exercise and injury rehabilitation programme. Foam rollers stretch muscles, tendons and break down scar tissue within the muscles. This massage process is called myofascial release.</p>
<p>Using a foam roller for myofascial release.</p>
<p>Myofascial release uses bodyweight and a foam roller to make small movements and pressure over the area of muscle which has pain in it. This technique leads to the softening and lengthening of the fascia and breaking down the adhesions (scar tissue) between the skin, muscles and bones.</p>
<p>Massage Therapists are great and knowledgeable on soft tissue injuries and rehabilitation, however if you can not afford one or need want to relieve your own muscles before/after an exercise session Myofascial release is a much cheaper option and readily available.</p>
<p>What causes these knots and scar tissue?</p>
<p>Injuries, lack of stretching and lack of activity can lead to pain, soreness, reduced flexibility and restricted muscle movement occur when the muscles and fascia (the network of connective tissue that surrounds and supports your muscles) join together incorrectly and cause adhesions (scar tissue).</p>
<p><a href="https://www.dropbox.com/s/8x3t549mkmbymir/Using%20a%20Foam%20Roll%20for%20Myofascial%20Release.pdf?dl=0">Click on the link here to get your copy showing you the different moves and potions to help release the painful bits.</a></p>
<p>Thanks</p>
<p>Gemma</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk2902016-05-31T10:27:002016-05-31T10:27:00A Sneeky Peek<p>How are you doing? Did you enjoy the long weekend?</p>
<hr />
<p>Do any of you ever feel your training is going a bit wayward?</p>
<p>I know mine has at the moment, if I'm not delivering sessions to you lovely people I am thinking of ways to make sessions exciting and challenging, and then getting ready for the baby arriving. Fun and crazy times!</p>
<p>But that is all going to change. This week I have already planned in when I am going to get the the gym and I'm going climbing tomorrow.</p>
<p>I know for many of you pre season will be round the corner, and events and races are happening every weekend.</p>
<p>Have you sorted your plan out for this month?</p><p>Not sure where to start?</p>
<p>The guys that are coming to the Group Personal Training sessions have taken control and are ready to smash their training and events coming up.</p>
<p>As part of their membership they are 1 of 6 people training in a private studio in West Bridgford, I have planned all their sessions so they don't have to think about anything, they are getting training sessions to do in their own time and as part of our community in our private facebook group they are sharing crazy pictures and videos of their events and races.</p>
<p>Do you want to be part of this amazing group of people?</p>
<p><img class="model" src="https://hostedimages-cdn.aweber-static.com/MTAyODg5MA==/optimized/28e42df3c2aa4376ae19c9fe0696d5ac.jpeg" alt="Image" width="290" height="219" align="center" border="0" /></p>
<p><a href="/programmes/obstacle-group-training/" rel="nofollow">Join us here</a></p>
<p>It will get your summer off to a cracking start.</p>
<p>As a little taster for you here is a training session to get you started.</p>
<p><img class="model" src="https://hostedimages-cdn.aweber-static.com/MTAyODg5MA==/original/18d02224d6d343e68c8a464dd68fb271.png" alt="Image" width="248" height="330" align="center" border="0" /></p>
<p>Thanks</p>
<p>Gemma</p>
<p>PS. Let me know what plans you have got for your training, keep your eyes on facebook as I'm sure i'll be achy after training today and climbing tomorrow.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk2542016-05-17T10:50:002016-05-17T10:50:00One step at a time<p>Im going to keep it short and sweet this week as I have a challenge for you at the end of this.</p><hr /><p>I have spent the last week thinking about my goals, both business and personal. Ill let you know some of them a little bit later.</p><p>When you are watching this video think about what you want to achieve.</p><p><a href="https://youtu.be/8cCiqbSJ9fg">This video is a great way to visualise how they can help you can give you a sense of direction</a>.</p><p>What did you think any clear on what you want to have achieved by the end of the summer?</p><p>2 of my sporting goals are to have entered a challenging race (not sure yet which one) and to have mastered a new climbing route.</p><p>A personal goal I have is to switch off this weekend and enjoy our final holiday as a couple before our little one arrives in August.</p><p>Thanks</p><p>Gemma</p><p>PS. You challenge is to think of one goal to focus on, and remember just taking one step will help you achieve it.</p><p>PPS. If you want to share it with me, post in the comments box or hit reply.</p><p>PPS. If you aren't part of our online community yet, <a href="https://www.facebook.com/groups/1051772748195456/">hit the link here to join</a>.</p><p> </p><p> </p><p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk2382016-05-03T10:19:002016-05-03T10:19:00Yummy!!!<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/yummy.png" alt="Yummy!!!" /></p>
<p>Guess what a client made me eat yesterday.......</p>
<hr />
<p>There has been lots of fuss about avocados recently being amazing for you.</p>
<p>It is true they are great and so versatile as well, whether they are used as a savoury snack or as part of a sweet treat.</p>
<p>Here are some avocado facts for you</p>
<ul></ul>
<ul>
<li>They originated in Mexico</li>
<li>It is a fruit (as it has a stone in the middle)</li>
<li>It has more potassium than a banana</li>
<li>If you need it it ripped quicker, put it next to a banana or apple</li>
<li>Each avocado on average has 4g of protein in it</li>
<li>You can substitute them in baked goods for butter</li>
</ul>
<p>We love an avocado in our house and appear when we have Mexican as our Guacamole, with a poached egg on toast (yummy), added to smoothies for that extra immune boost, and recently as a chocolate moose (amazing).</p>
<p>Yesterday a client made avocado truffles for me to taste. I would love to share a picture of them for you, but we ate it too quickly. It was fantastic. Highly recommend trying making them.</p>
<p>Head over to my Pinterest board and I have the recipe pinned on there for you. <a class="validating" href="https://uk.pinterest.com/pin/568368415454754632/" rel="nofollow" data-cke-saved-href="https://uk.pinterest.com/pin/568368415454754632/">https://uk.pinterest.com/pin/568368415454754632/</a></p>
<p>You might also find some other delicious snack ideas on there.</p>
<p>Thanks</p>
<p>Gemma</p>
<p>PS Let me know what creations you have made with avocados. If you want to share you pictures head over to our VIP Facebook group and post them in there. <a class="validating" href="https://www.facebook.com/groups/1051772748195456/" rel="nofollow">https://www.facebook.com/groups/1051772748195456/</a></p>
<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/do-you-ever-feel-sluggish-and-need-a-mood-boost.png" alt="" width="382" height="199" /> <img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/03508b4b16574191bbcad70becb6de31.png" alt="" width="189" height="190" /></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk2292016-04-20T10:00:002016-04-20T10:00:00One Determined Lady<p>I love the fact we are finally getting some sunny days to get out and about, it makes my mornings so much easier to get up, does anybody else find that?</p>
<p>Although the 4 weather systems I experienced on Saturday made me question is summer nearly here. We went to Sherwood Pines for a walk, plus gives me a chances to look at the people on GoApe and the Segways.</p>
<hr />
<p>As we are driving there a nice grey cloud is starting to form, and from setting off in the sun we have our first shower of rain.</p>
<p>That's not too bad but then as we get to the forest and start the walk massive hail comes down and then lovely sunshine, it alternates like this for the rest of the afternoon.</p>
<p>As you can imagine our nice sunny walk we had planned, turned into a VERY wet and muddy walk!</p>
<p>But we were determined to enjoy ourselves and we spent nearly 2 hours there and had a great time.</p>
<p>Now on the topic of determined ladies, today I am going to talk to you about a client of mine called Nic, she has been working with me now for 6 months and has had a few medical set backs to throw her fitness journey of course.</p>
<p>This hasn't stopped her, and we adjusted her training sessions to gradually build her fitness up to ensure no relapses occur.</p>
<p>Last year she completed her first Tough Mudder event, and this year the skies the limit, she has already done a sky dive for her birthday (something she always wanted to do), learnt to climb, and is in hard training for the Robin Hood half marathon later on in the year.</p>
<p>Don't just take my word for what she has achieved, hear what she has to say below.</p>
<p>"I initially came to train with Gemma to get back in the saddle of exercising, I had previously been a runner but stopped. I wanted to get back into exercising but didn't have the get up go needed to push myself.</p>
<p>Working with Gemma gave me more confidence and she really inspired me, and motivated me to do more. I started running again did a tough mudder and went on a skydive, which was so much fun, and from looking at Gemma's video of her skydive made me feel more reassured.</p>
<p>I also got into indoor climbing which I always wanted to do but never got round to, but after hearing Gemma's great experience with doing it I booked my first session.</p>
<p>We swap recipes now, as I do love a good pudding, but's it's great to swap them with Gemma knowing they'll be healthier and still taste great.</p>
<p>Gemma has really given me the confidence to do all these things and to keep going, I'm doing a half marathon this year and I don't think I would have the mental capability to do it, never mind the fitness without Gemma's help and enthusiasm to keep going and to mix up my exercises to keep it fun!"</p>
<p>Her hard work and determination is really paying off for her.</p>
<p>Hope you all have a great week and enjoy the nice weather we are starting to have.</p>
<p>Who is going to be having the first BBQ if the year soon?</p>
<p>Thanks</p>
<p>Gemma</p>
<p>PS. Do you want to see some of the achievements Nic is having? Comment or hit the reply button and let me know what you want to achieve.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk2222016-04-12T20:45:002016-04-12T20:45:00Living Dangerously<p>I have just been watching a load of programmes on catch up and just finished Bear Grylls Mission Survive and The Island. Both programmes showing extreme challenges from the raft building, climbing, abseiling, trekking which I think I could do quite well at, however I am not so sure about the sleep deprivation, lack of water and food. Anybody that knows me well knows I have to eat regularly otherwise hangry Gemma appears.</p><hr /><p>So going on this week is all about extremes have any of you seen the Snowboarder being chased by the bear? I posted it on my Facebook page earlier on in the week. Now I was listening to Sam and Amy on Gem106 this morning and they weren't sure if it was a trick or not, but either way, I would want to be getting well out of the way of the bear.</p></p></p><p><table class="video" width="100%"></p><p><tbody></p><p><tr></p><p><td></p><p><table border="0" width="100%" cellspacing="0" cellpadding="0"></p><p><tbody></p><p><tr></p><p><td></p><p><table border="0" width="480" cellspacing="0" cellpadding="0" align="center"></p><p><tbody></p><p><tr></p><p><td valign="middle" bgcolor="#000000" height="40"> <a href="https://www.youtube.com/watch?v=vT_PNKg3v7s" rel="nofollow"><span style="color: #ffffff;">Snowboarder Girl Chased By Bear - I Was Singing Rihanna Work And Didn't Know It Was Behind Me!</span></a></td></p><p></tr></p><p><tr></p><p><td align="center" valign="top" bgcolor="#000000" width="480" height="320"></p><p><table class="floated-none" width="100%" align="center"></p><p><tbody></p><p><tr></p><p><td><a class="aw-image-link" href="https://www.youtube.com/watch?v=vT_PNKg3v7s" rel="nofollow"><img class="model" src="https://hostedimages-cdn.aweber-static.com/MTAyODg5MA==/original/004eeb16d3054e40bfdbb08464901716.png" alt="Video" width="480" height="320" align="center" border="0" /></a></td></p><p></tr></p><p></tbody></p><p></table></p><p></td></p><p></tr></p><p></tbody></p><p></table></p><p></td></p><p></tr></p><p></tbody></p><p></table></p><p></td></p><p></tr></p><p></tbody></p><p></table></p><p>This then got me thinking about other sports where animals have got in the way and added a danger element to them.</p><p>When I was in Australia and surfing you saw the shark planes flying overhead and it wasn't long ago that Mick Fanning punched a shark as he was in a competition. Certainly will make me think twice about going back into the water.</p></p></p><p><table class="video" width="100%"></p><p><tbody></p><p><tr></p><p><td></p><p><table border="0" width="100%" cellspacing="0" cellpadding="0"></p><p><tbody></p><p><tr></p><p><td></p><p><table border="0" width="480" cellspacing="0" cellpadding="0" align="center"></p><p><tbody></p><p><tr></p><p><td valign="middle" bgcolor="#000000" height="40"> <a href="https://www.youtube.com/watch?v=anhRxIQutZ8" rel="nofollow"><span style="color: #ffffff;">Jaw-dropping: Surfer fights off shark attack live on TV in S. African competition</span></a></td></p><p></tr></p><p><tr></p><p><td align="center" valign="top" bgcolor="#000000" width="480" height="320"></p><p><table class="floated-none" width="100%" align="center"></p><p><tbody></p><p><tr></p><p><td><a class="aw-image-link" href="https://www.youtube.com/watch?v=anhRxIQutZ8" rel="nofollow"><img class="model" src="https://hostedimages-cdn.aweber-static.com/MTAyODg5MA==/original/84791b1ab9ae45cca92003a14f46a33e.png" alt="Video" width="480" height="320" align="center" border="0" /></a></td></p><p></tr></p><p></tbody></p><p></table></p><p></td></p><p></tr></p><p></tbody></p><p></table></p><p></td></p><p></tr></p><p></tbody></p><p></table></p><p></td></p><p></tr></p><p></tbody></p><p></table></p><p>Now what would you do when it comes to living life for you next adventure?</p><p>How much are you willing to push yourself to achieve what you want to?</p><p>I love an adrenaline rush and would make sure that I am fully trained and prepared for my event whatever that maybe.</p><p>So keep in mind the next time you are training, what you could be facing when you go out into the real world for your activities.</p><p>Thanks</p><p>Gemma</p></p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk2082016-03-29T11:08:002016-03-29T11:08:00Easter Fun<p><img src="/images/library/blog/easter-fun.jpg" alt="Easter Fun" /></p><p>How was your Easter weekend?</p><hr /><p>Does it feel like a bump back to reality this morning going back to work after the long weekend?</p><p>My clients this morning did not like the early wake up call of their session, but once they were into it they loved it and were ready to kick start their Tuesday morning.</p><p>We went to visit family this weekend and we had our Easter egg hunt. The weather was nice enough on Sunday morning to hide our nieces eggs in the garden.</p><p><img src="/images/library/blog/IMG_9413-225x300.jpg" alt="IMG_9413" width="225" height="300" /></p><p>By the time it was our turn to find our Easter eggs it was rainy, but we still hid them in the house.</p><p>I decided mine was the hardest to find. Hidden on a small window sill behind ivy and a candle.</p><p>I have 2 chocolate bunnies and 1 easter egg I have now to treat my self with. Delicious.</p><p>If you need some ideas of things to do with chocolate check out my <a class="validating" href="https://uk.pinterest.com/gemmaspackman/indulge-yourself/" data-cke-saved-href="https://uk.pinterest.com/gemmaspackman/indulge-yourself/">Pinterest - Indulge Yourself</a> board for some ideas if you have had enough of your eggs.</p><p>Speak soon</p><p>Gemma</p><p>PS. Head over to our <a href="https://www.facebook.com/groups/1051772748195456/">Facebook Adventure Challengers</a> group where I have put a workout in there to help you burn off a few of your Easter eggs.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk1812016-03-15T11:36:002016-03-15T11:36:00It's all about your core<p><img src="/images/library/blog/its-all-about-your-core.jpg" alt="It's all about your core" /></p><p>I'm sure you will have all heard about your 'core' by now and how important it is to keep it strong in everyday life and the vital role in plays within exercise.</p>
<p>The thing to remember your core isn't just about your abs and having a six pack.</p>
<hr />
<p>Your core encompasses a variety of muscles in your body, from your hips all the way to your shoulders. They help to stabilise your spine and pelvis, and the muscles that run the entire length of your torso.</p>
<p>When you contract all these muscles together it creates a solid base and you can then produce powerful, strong and controlled movements.</p>
<p>So the next time you do a squat or a deadlift, complex exercises that need multi joint actions think about contracting all the muscles in your body to produce the action.</p>
<p>It is a given that advanced gym buddies and athletes need a strong core, but so do you. If you think the muscles needed run the entire length of you body, your core is vital in helping you to stand, walk, change direction, distribute weight and of course protect your back.</p>
<p>How many of you have been told or heard the saying, if you have a bad back you need to strengthen your core?</p>
<p>I imagine loads of you.</p>
<p>I also see a lot of it when training people, they have been told they need to work their core but not entirely sire what it actually means.</p>
<p>The benefits to having a strong core will mean that you reduce back pain, improve your performance, and improve your posture.</p>
<p>Exercises are most effective when your torso works as an entire unit. What I mean by this is you are contracting the front and back of your body together at the same time. You then must exercise across the joints to stabilise the spine.</p>
<p>Abdominal bracing is a good start (think about sucking your tummy button and pressing back), you must breathe through the exercise as well.</p>
<p>To get you started a few good core exercises are:</p>
<ul>
<li>Plank</li>
<li>Side Plank</li>
<li>Hip Bridge</li>
<li>Single Leg Hip Bridge</li>
<li>Russian Twist.</li>
</ul>
<p>Thanks</p>
<p>Gemma</p>
<p>PS. I am busy working hard on an exciting new project at the moment, so keeps your eyes pealed for when it is launched.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk1472016-03-01T13:12:002016-03-01T13:12:00How can Glucosamine and Fish Oils help you?<p><img src="https://www.fundamentalsportsandfitness.co.uk/images/library/blog/how-can-glucosamine-and-fish-oils-help-you.jpg" alt="How can Glucosamine and Fish Oils help you?" /></p>
<p>I the winter months when it is cold outside all you want to do is wrap up warm and stay inside, especially if get achy joints.</p>
<hr />
<p>I always remember finishing a game of football being freezing cold and, having the leather imprint of where a ball had hit me on the thigh and then my knees and hips would be stiff. Ouch!</p>
<p>When I had been travelling for 9 months to lovely hot Australia I realised I didn’t really get achy joints anymore, I was doing similar and some would say even more active sports and I didn’t have any problems.</p>
<p>This got me thinking that I needed to keep this feeling in the cold and damp English winters.</p>
<p>It became even more important when I injured my lower back and needed to keep moving. Being a Personal Trainer and moving around like a robot is not a good look.</p>
<p>I discovered Glucosamine supplements. Glucosamine sulphate naturally occurs in the body and is found in the cartilage in joints and helps to cushion them. During exercise and everyday life the stress can impact on this and cause excess friction and can lead to the break down of the cartilage, this is what causes the pain in the joints. The glucosamine supplements can increase the cartilage and fluid surrounding joints or help prevent breakdown of these substances, some people believe it ca do both.</p>
<p>Another supplement to look at are Fish Oils, they have similar benefits in that they help with joint mobility, decrease stiffness and reduce swelling within the joints.</p>
<p>I have found that I am less stiff and feel more mobile since I have been taking them, and they are a regular feature alongside my porridge in the morning.</p>
<p>Thanks</p>
<p>Gemma</p>
<p>PS. If you have taken these supplements or start to take them now, let me know how you get on via our <a href="/contact/">contact page</a>.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk1442016-02-23T12:10:002016-02-23T12:10:00How to look like Deadpool actor Ryan Reynolds<p><img src="/images/library/blog/how-to-look-like-deadpool-actor-ryan-reynolds.jpg" alt="How to look like Deadpool actor Ryan Reynolds" /></p><p>For his latest film Deadpool, Ryan Reynolds completed intense training with his Personal Training Bobby Storm, even if he has commented it is only a fraction of what Hugh Jackman has to do for Wolverine.</p>
<p>Reynolds transformed his body for his role in Blade Trinity, piling on the muscle and reducing his body fat percentage, this background meant he knew the hard work he would have to put in to create the character Deadpool. He focused a lot on functional fitness, using equipment like the TRX, BOSU bands to work his core muscles. This was incorporated with kickboxing to add in the martial arts and strengthening and stretching with yoga.</p>
<hr />
<p>To add to the strength based programme he would lift maximum weights for all sets, focusing on completing 8 reps of each exercise. To enable this growth and strength in muscle he would focus on one body part a day as part of a 6 day cycle.</p>
<p>As well as completing all this exercise he had to eat 5 to 6 meals a day each packed with protein and other nutrients to fuel and next training session and aid his recovery.</p>
<p>Try this workout below as a sample of part of the training to become Deadpool.</p>
<p>Ab Workout</p>
<ol>
<li>Decline bench sit ups</li>
<li>Hanging leg lifts</li>
<li>Woodchops</li>
</ol>
<p>Lower Body</p>
<ol>
<li>Walking Lunges</li>
</ol>
<p>Upper Body</p>
<ol>
<li>Flat Bench Press</li>
<li>Incline Bench Press</li>
</ol>
<p>If you fancy challenging yourself to come the next superhero <a href="/contact/">contact me</a> to see if you have what it takes.</p>
<p>P.S If you have a superhero workout you would like to share, head over to our <a href="https://www.facebook.com/Fundamental-Sports-and-Fitness-325976014181968/">Facebook Page</a> and post it on there for others to see.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk1302016-02-16T11:42:002016-02-16T11:42:00My Climbing Experience<p><img src="/images/library/blog/my-climbing-experience.jpg" alt="My Climbing Experience" /></p><p>At the moment I am trying out new experiences and different ways to exercise. I have always been into adventure and although I love playing football and team sports, I like doing things that will challenge myself. I think this is why I like surfing and skiing.</p><hr /><p>A couple of weeks ago I booked to have a lesson at Nottingham Climbing Centre, it was brilliant. I was nervous to start with as it is out of my comfort zone, but once the instructor James has shown me the basics it was great. I was shown how to tie the knots and attach them to the harness, no pressure as if I was to fall it is the knot I had tied that would stop me!</p><p><img src="/images/library/blog/IMG_7020-e1455622745324-239x300.jpg" alt="Climbing Wall" width="239" height="300" /></p><p>I realised there is a lots of strength work involved and how to grip and hold onto the boulders on the wall. We also did bouldering, which is climbing without ropes…eekkkk!</p><p>I also learnt not to do a barn door on the wall. I you don’t know what it is, keep reading my blog over the next few weeks and I’ll explain more about it.</p><p>It was a 2 hour session and by the end of it I was exhausted, but I loved it. I will definitely be going back and improving on what I have already learnt.</p><p>So this was me trying something new and getting out of my comfort zone, if you fancy trying something new and creating a new habit go for it, you will love it once you have taken the first scary steps. Let me know how you get on and what you decide to do</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk1272016-02-09T12:24:002016-02-09T12:24:00What is your favourite topping?<p><img src="/images/library/blog/what-is-your-favourite-topping.jpg" alt="What is your favourite topping?" /></p><p>January seems to have flown by and the News Years resolutions everybody set on 1<sup>st</sup> January are either now a habit and you can’t believe you hadn’t been doing it before, or your old habits crept back it. Lots of my clients did dry January, and I know some people had some nice hangovers last weekend to celebrate finishing it.</p><hr /><p>All of a sudden February has crept up on us and it’s PANCAKE DAY! I know what I will be having for pudding tonight. They are so versatile and you can have so many variations, will you stick to traditional thin pancake with golden syrup or sugar and lemon, or a slightly thicker and doughy mix with maple syrup. The choices are endless.</p><p>Here is an easy pancake recipe for you to make at home.</p><p>100g plain flour</p><p>300ml milk</p><p>2 eggs</p><p>I find the easiest way to make them is to put all the ingredients in a jug and use an electric hand mixer to blend the mixture together. As it is already in the jug once you have you pan and oil hot enough (test it by putting in a tiny blob of the mixture and if it sizzles straight away) you are good to go.</p><p>As you have made your mixture in a jug pour enough mixture in the pan to get the size of the pancake you want and let it cook for a minute or two until it comes away from the pan easily, you can turn it over with your spatula or be brave and go for an adventurous flip. Let it cook until both side look golden and then you are ready to put your toppings on.</p><p>If you want to share your pancake pictures with me post them on to my <a href="https://www.facebook.com/Fundamental-Sports-and-Fitness-325976014181968/">Facebook page</a>, so I can see what topping you decided to go for.</p><p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk1212015-12-08T11:29:002015-12-08T11:29:00What do you drink when exercising?<p><img src="/images/library/blog/what-do-you-drink-when-exercising.jpg" alt="What do you drink when exercising?" /></p><p>There are lots of different options for you to choose from and the market is currently flooded with lots of choices for you enticing you to buy their drinks to give you lots of energy, stop you aching and build muscle. I am going to help you decide if you need any of them when you exercise, for this blog I am going to focus on recovery drinks and protein shakes.</p>
<hr />
<p>When you exercise your body looses water and salts as your body sweats. Aerobic training like running depletes your sugar stores and dehydrates you whereas anaerobic training weight lifting breaks down your muscle fibres. However most people who are moderately active only need water to replenish these lost stores after exercise, but if you are doing intense workouts a post workout drink (recovery/protein) can increase your recovery time and reduce muscle soreness because you are replacing what has been lost during exercise.</p>
<p>A recovery drink will:</p>
<ul>
<li>Rehydrate your body</li>
<li>Replenish lost minerals from exercising</li>
<li>Have more carbohydrates than protein in it</li>
<li>Help you if you have been doing intense aerobic training</li>
<li>You should have it 20 – 30 minutes after exercise</li>
</ul>
<p>A protein shake will:</p>
<ul>
<li>Contain more protein than carbohydrates</li>
<li>Develop lean body mass and encourage muscle gain</li>
<li>Rapidly synthesise protein, minimise damage and reduce soreness</li>
<li>You should have it within 60 minutes of your workout</li>
</ul>
<p>Just remember if you are working out for 60 minutes for less, water is perfectly fine to have and if you are have done a more intense session it is a good idea to have a recovery drink or protein shake depending on your goals.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk1142015-12-01T13:28:002015-12-01T13:28:00Are abs made in the gym or the kitchen?<p><img src="/images/library/blog/are-abs-made-in-the-gym-or-the-kitchen.jpg" alt="Are abs made in the gym or the kitchen?" /></p><p>Well depending on your goal both, but the link between the numbers 70:30 or 80:20, and the ratio is important.</p>
<hr />
<p>If your goal is weight loss and toning up then nutrition will play a massive part in what you want to achieve. You need to create a calorie deficit, for example eating fewer calories than you need to complete your daily tasks. You can do this by swapping low nutritious food to high nutritious food (i.e. chips for a chicken breast) and getting out of the mindset of thinking ‘I have eaten an ice cream now I must go for a run to burn it off’.</p>
<p>On the flip side nutrition is just as important if you want to build muscle and get stronger by training hard in the gym. You need to refuel your body with enough food to promote the growth.</p>
<p>Think of your nutrition as being just as important to exercise, you are what you eat and your body requires fuel to function, you must fuel with high quality food. You wouldn’t put diesel in a petrol car and expect it to work and perform to a high standard. Exercise will be the element that is toning and sculpting your body to achieve your goals. Therefore I can’t specifically say the focus must be ....% vs. ....%, instead achieve the balance you want between fuelling and working hard.</p>
<p>If you would like more information on the balance of diet and exercise please email me gemma@fundamentalsportsandfitness.co.uk</p>
<p></p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk1092015-11-23T11:55:002015-11-23T11:55:00What to wear for training in the cold weather<p><img src="/images/library/blog/what-to-wear-for-training-in-the-cold-weather.jpg" alt="What to wear for training in the cold weather" /></p><p>As the cold weather is setting in, what to wear in the winter months for training can be a difficult decision.</p><hr /><p>I know that I want to be wrapped up warm as soon as I leave the house, but as soon as I start training I know I will get hot from all the hard work I will be doing.</p><p>Once you have braved the decision to get out of the house and start training whether it is to exercise outside or to get to the gym exercising has all the great benefits to feeling healthier and happier and you will be grateful to yourself and feel accomplished once you have completed your session.</p><p>This blog is going to focus on training outside and options for you to wear.</p><p>Make sure you have a good pair of trainers with good grip and a cushioned sole. If you are running you need to protect your joints from the impact of running, but also make sure you aren’t going to slip over if it is an uneven, wet and slippy surface.</p><p>As for your clothes, wear layers, then as you get hot you can always take them off. I would suggest wearing a base layer that will take the sweat away from your skin, then a jumper or fleece and finally a waterproof jacket when it is raining or windy.</p><p>When it gets extra chilly, gloves to keep you hands warm, and a scarf will help to warm the air that you breathe in and make it easier to work harder and breath deeper. Your body will lose most of its heat from your head so to stay warm a hat is always a good idea.</p><p>In summary my tip to staying warm and training in the cold weather is to wear lots of layers and you can then remove them as you get hotter. If you would like more tips on how to train during the winter months email me gemma@fundamentalsportsandfitness.co.uk</p><p> </p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk12015-11-16T17:10:002015-11-16T17:10:00Quick and easy exercises to get fitter<p><img src="/images/library/blog/quick-and-easy-exercises-to-get-fitter.png" alt="Quick and easy exercises to get fitter" /></p><p>Its only 5 weeks until Christmas, for many of you that can mean your competitive games are well under way and you are looking forward to seeing the mid season stats, but it can also mean that the weather is affecting your training and games and you are lacking consistency in your fitness.</p>
<hr />
<p>This blog is going to focus on how you can add in quick additional training into your routine to if you find training and games being cancelled.</p>
<p>High Intensity Interval Training (HIIT) is where you take part in exercise giving your maximum effort over a very short amount of time with short amounts of recovery. The advantage to this style of training is it can be performed with different pieces of equipment or none at all and adapted to all levels of fitness. This after effect on your body is more beneficial for toning and weight loss because your body is working harder once you have finished exercising to restore it to its pre exercise state and is continuing to burn calories. As you are working to such a high intensity you don’t have to work for as long to feel the benefits, so it is a great way to train if you don’t have much time.</p>
<p>Here is an example of a HIIT session that you can do.</p>
<p>Complete each exercise for 30 seconds, rest for 15 seconds and repeat the circuit 3 times.</p>
<ol>
<li>Squats</li>
<li>Press Ups</li>
<li>Lunges</li>
<li>Mountain Climbers</li>
<li>Russian Twist</li>
</ol>
<p>If you would like any more tips on how you can add consistency into your training during the winter weather, email <a href="mailto:gemma@fundamentalsportsandfitness.co.uk">gemma@fundamentalsportsandfitness.co.uk</a>.</p>Gemma Spackmanhttps://www.fundamentalsportsandfitness.co.ukinfo@fundamentalsportsandfitness.co.uk