Words of Wisdom from the Running FLIRT!!

Whilst I only racked up 100km during Februlous, Lucinda completed her WHOPPING 200km Februlous ambition like the PRO she is… yup that was 200km in a month!!.... Eager to find out how she fared - well here’s Lucinda’s account of her AWESOME accomplishment in her own words {OK, I only butt in three times, PROMISE}…

WEEELLLLL DOOOOOOONEEEEEEE Lucinda. 

You are Truly EXTRAORDINARY.

The power of the mind is crazy – at the weekend my legs were like anvils, I was bottom-shuffling down the stairs (couldn’t manage walking properly) and when my little bro laughed at me, I had no banter, no witty riposte, nada. I just snivelled in response. Today however, with no running predicted in my Horoscopes I am all high heels and Aero-feeling legs. In the words of Randy Crawford ‘what a difference a day makes'.

The hardest bit of the challenge, was as I thought; battling my lack of commitment – you know how it is – remember your GCSEs/ A-levels and probably every other exam you’ve done? You do no revision for months and then cram like hell? Well, that is moi to a ‘T’- I crammed 90km into the final week after doing only 10km the previous week, I will never learn?!

Lucinda to a "T"!!

GoaM asked me what I’d learnt doing it & whether I had any nuggets about being inspired to run. Well you’ve got to know you & know what makes you tick – unfortunately there isn’t a one-fits-all motivational pill. For me it was good ol’ fashioned Catholic Guilt. The thought that I would let Justine down if I didn’t do my allotted run was a no no, and that pretty much kicked my a$$ every time. People kept telling me that no one would know if I didn’t run that day & I shouldn’t bother, but if I’m honest, I thought that was a pretty weak way out & if I thought like that, then why bother in the first place. If I’m honest, I did too much on top off Februlous, I didn’t tone my partying down, I continued my passionate love affair with Barolo and Camel Blues (Editor's Note: SERIOUSLY NOT RECOMMENDED) & I didn’t go to bed early. Obviously, this was the biggest killer of the month and to be polite, I don’t look great. But, there was no way I would have survived if I was just running & going to work with no social life.

Your body can get used to anything, but your mind cannot. Bodies are durable and health permitting will adapt & get on with things, mine found the 10km easy to complete just after 2 runs, the mind however, still tells me I am not a runner. The treadmill at the weekend pointed out I’d run my 10km in 51 mins, whilst my mind tells me I am a clumsy runner rivalling Phoebe in Friends. There honestly comes a point where you have to ignore yourself and my ‘point’ has been this February. ‘Myself’ if you give it a free reign is one moany bizatch, it whined continually for me to stop running. To drown said self I found Hip Hop (in particular my boy Kanye West) was the perfect prescription. Although this did induce a few ‘oopsie’ moments when much to the disgust of the St. James’ park’s resident Pelicans, I realised I was rapping, telling them something about Chi-Town, Lights and being a Monster. Looks like Roc-a-fella records won’t be signing up this Surveyor yet!

Last week near Big Ben, a guy tapped me on the shoulder, said ‘tig’ and then pegged it over Westminster Bridge, the innate 6 year old in me knew what to do – dodging around tourists & playing tig chase across Embankment was hilarious and ultimately pushed me to do a few 4 minute kilometres. (Editor's Note: LOVE THIS - SERIOUSLY RECOMMENDED) In the first week I noticed at Hyde Park traffic lights that I was standing with 3 other girls running to work, you know how females are; we had a chat. Congratulated each other, berated our own distances/times/efforts and then non-competitively ran for about 2km together. If I’m honest, those sort of times were sporadic.

Much to many people’s surprise, I have no desire to run a marathon or half, although that will probably happen because I like to do a challenge with the girls. Also, I don’t like what running has done to my body, it has made me scrawny, ok that’s ‘myself’ whining again!, but I am thinner & I don’t like it, even though I am now eating around 2,500-3,000 calories a day. More than that though, it honestly doesn’t have a patch on doing group training, after each session I felt really pumped up, the ‘yeah…what else you got?!’ feeling kicks in and I’m a sucker for that.

The Champ - just seven days ago: Scrawny? I THINK NOT xx

Thanks Justine for letting me jump on the band wagon again!
(Ed's Note: Erm - THANK YOU. SERIOUSLY LL. THANK YOU. THANK YOU. THANK YOU)
Glad it’s over, but glad I did it. xoxo

Week One Update from Luscious Lucinda xx

'Being freakin' awesome since the time of Middle Earth' 

- Couldn't have said it better myself!! GoaM xx

7th Feb – 50k down, 150k to go:

I have a horrible running partner that joins me from time to time, you might know her as self-doubt, or tiredness. I call her Moaning Myrtle [yes, the same pet name I give my Boss ;-))]. Myrtle has run with me in 2 of my 5 runs in Feb and last night she ran close to me through the whole 10k. The problem with Myrtle is she knows exactly what angles to try to get me to stall or falter, that nagging voice in my head said three things on loop yesterday ‘you can walk now Lucinda, you're far enough away from work, no one will see’, ‘ooh that leg hurts, you don’t want to damage it for life, best stop’ but the one sentence she uttered more than the others, ‘Justine isn’t here, she wouldn’t know if you didn’t run today’. Ignoring these voices is impossible in the first 4km, damn tough during the next 4km and easy on the home straight, the final 2km.

It’s happened before and I know I need to lower my enthusiasm down a notch, but in true Britney style I’ve done it again. I’ve jumped on Justine’s bandwagon and become her wingman/woman. I’m a pretender to the throne, Goose to Justine’s Maverick, Destiny’s Child to her Beyonce or my fav Samwise Gamgee to her Frodo (you have a lot of time to think on runs!) I’m not doing the whole 28 days instead I’m doing a saner 10k 5days a week in February.

All because I felt a bit guilty voting for this challenge. I felt Justine’s confidence just needed boosting and that if she honestly did run 10k 28 times in one month, then she would have no choice and would have to see herself for what she is, an athletic, motivated powerhouse. Then after I voted, I felt that maybe she would like someone to do it with, 10k isn’t so boring or tough if you’ve got someone inanely chattering away at you (well that’s what my running partners politely tell me). So I signed up, and 50k in (70k for Justine) I have run 0 times with her!! I am the worse wingman. I shall endeavour to amend this by my next update!

Aside from the leg pain, and yes there is oh so much of that, I’m not finding this challenge too bad, for me like most things in life, it’s the sticking to it that’s tough. When it comes to fitness, I’m Darren Day, Ashley Cole and Elizabeth Taylor rolled into one. Yes I have commitment issues, there, I’ve said it. This challenge is the running equivalent of the Priory for my ways. Saying that, I’ve taken to the program well. I quite like a getting up early & running into work (if this were the 1600s I know you’d be shouting she’s a witch!), I like it when a quicker runner catches up to me and I just peg it to the nearest lamppost / traffic lights / corner with a childish grin like we were playing ‘tag’. Of course they just roll their eyes and pass me 10 meters later, but that’s half the fun of running solo. Yesterday I ran for the first time after work. I have to say DJ Lucinda’s ipod was on form! Who knew I had so many jogging tracks ‘Running up that hill’ ‘Run this town’ ‘No distance left to run’ ‘Run it.’ Fortunately London provided a better sound track; the swans in Hyde Park the bells of Westminster Cathedral and the sirens of Elephant & Castle (ahhhh home).

My goals for week two of the challenge are:
1. To get even more sleep, I’m talking the 9 hours variety
2. Get through a sports massage on Wednesday (alive)
3. Run with Justine once [the Love(heart) Run on Saturday doesn’t count]

I hope that this winning combo will push me on to finish each run quicker and leave Myrtle eating dust.

Lucinda aka Samwise Gangee xoxo

Megan's Marathon Motivation - Update

A little bird has been tweeting that Marathon Megan has not only successfully found her motivation but that she's stretched her training wings, flown the nest and now is soaring, if her latest tweet is anything to go by - 8 miles covered despite the freezing cold on Sunday!!  A.M.A.Z.I.N.G. WELL DONE Megan. You are a total inspiration.  The Brighton Marathon is going to be no match for you.

Understandably, I am in complete awe of Megan (if not more than a little jealous!!) particularly as my own running training has been dampered by the cold. {Although I have good news on this front. I have a plan in motion to end this blip in my training imminently, if last night's internet purchase is anything to go by!!  If you thought my crazy shoes were bad, well my latest purchase will doubtless guarantee that I am socially ostracised for ALL eternity!! But more on my newest training accessory once it's arrived. GULP}.

But back to today's post. Megan has accomplished so much in just two weeks and as I, for one, have so much to learn on the running front, I desperately wanted to know how's she's done it. Fortunately Megan kindly agreed to share first hand just how she's been getting on (and thankfully I didn't make her limit her account to 140 twitter characters!!) I may not be able to keep up with Megan on foot but hopefully I can keep pace with Megan in print.......

(Megan from the Boutique Run this Summer. Oh sunshine/heat - how we miss you!!)

I first saw Justine’s challenge for me on the way home from a kung fu session, and I laughed out loud,whilst reading the rest of the blog. I really was not expecting that! But, what a brilliant motivational tactic!

I leapt out of bed with passion on that first Monday, bright and early at 5.10am, and was out of the house by 5.30am. One thing to remember- my husband (Sam) has to get up at 5am to go to work- there would be no way I could drag myself out of bed at that unholy hour if it wasn’t for this small fact. Other reasons I prefer to get out of bed at such a silly hour: 1) I don’t really have time at any other point in the day, and 2) after work the last thing I feel like going is going for a run, so it’s a good job I have already done it in the morning.

I have now just finished day 14 of the challenge, and have 8 stickers on my sticker chart :-))) (although I would have 10 if my 2 full days of kung fu were also included). I am still keeping up the kung fu 3-4 times a week (6-7 hours) and I am trying to run about 4 times a week- 2 x 45 minutes, 1x 20 minutes and then a long run on Sunday. Yesterday I did my first long run and I managed the full 8 miles! Woohoo! Although I run alone in the mornings (mainly as I haven’t yet managed to find anyone to come with me!) but I do not have that much motivation or willpower to do the long runs alone. Thankfully the Brighton marathon people have organised long runs on Sundays building up the distance each week.

Anyway, thanks Justine, without you I would never have got started. Here’s to the marathon being as fun as today’s 8 miles (although I have a feeling it may not be!)

I do not yet have a picture of myself in my attractive fluorescent top and purple hat, but I will try to get one soon! Wish me luck for the coming week; Sam is away on a course ALL WEEK, and so will I be able to get myself up and out?!

LOVE this pic.  This is the Megan whose determination knows no bounds!

WARNING: Do not mess with this girl or her Marathon ambition - or prepared to get your butt kicked kung fu style!!

Megan - I, for one, have EVERY faith that you will complete your 30 days, the Brighton Marathon AND more. Plus you have worked so hard to date so no letting up just yet - Sam or no Sam!! Keep your eye on the prize. But really, who am I kidding, I KNOW you will stay the course - just look at that face. xx

NIKE GRID LOCK

Today's guest blogger is the complete highlight of my week - I asked this SUPERSUPERsmart SUPERchick to fill us in on the NIKEgridding phenomenon as a) according to FB she has been acquiring more badges than even the keenest Brownie knows is decent!! whilst b) simultaneously neglecting her fellow SUPERchicks in recent weeks (though admittedly for a brilliant cause). Her piece really blew me away - TOTALLY INSPIRING - this girl has rad SUPERpowers even putting her SUPERsmarts to one side. Cue one A.M.A.Z.I.N.G. talent coming up, so if you're sitting comfortably, find out how orienteering got the NIKE treatment.

CJ - take it away and best of LUCK tomorrow on the final day of NIKE GIRD LOCK x

"I am an orienteer and being an orienteer is not so much about doing a sport as it is about a particular state of mind, and that state of mind involves a love of maps and a competitive streak. Orienteers can spend hours discussing maps, how they got from control 2 to control 3, whether the control placement was exactly right, whether the mapping was accurate etc. etc. So when after our monthly street-O event (one hour to get to as many controls as you can) a friend showed us a new map of London, featuring four ‘controls’ per postcode, we were of course fascinated. This map was for the NikeGrid event and it didn’t take much encouragement before a complete team of 15 members had signed up, in fact, we ended up with two teams made up of members of our orienteering club, called Team SLOW and More Team SLOW.

The rules of the game are simple:
1. The controls are phone boxes where you dial in to start and end your runs
2. You get 10 points for running from any phone box in a postcode to another, no points for running between postcodes.
3. At certain times of day 5-8am and 7-10pm you get 30 points per run, and certain ‘flywire’ boxes near bridges give you a bonus 50 points for a run from them.
4. Extra points are also available for doing a ‘dynamic’ i.e. all combinations of pairs of phone boxes in one postcode, for having the fastest run of the day in any given postcode or having the highest frequency of runs in a day in a given postcode.
5. NikeGrid also announces extra bonus points at random during the day so you can’t take your eye off the ball or stray too far from your running kit.
6. The game lasts for two weeks and the aim is to win the most points in a postcode to win the ‘individual crown’ or as a team to win the ‘team crown’.

So the first day came along and I though I’d go out and get my ‘dynamic’ badge by doing all six pairs of phone boxes in a postcode. I live in SW1 but the phone boxes quite far apart there so I thought I’d go for SW3 instead where the total distance to complete a ‘dynamic’ was 7km, a rather pleasant jog around Chelsea, which it was. I then checked my scores on the website and discovered that only one other person had done much in SW3 that day, running back and forth between a ‘flywire’ box and the nearest one, so I thought I could just do a few of those shuttles… 2 hours and 12km later I finished the day holding the individual and the team crowns.

Over the next few days we got an idea of the competition and it looked like Team SLOW and More Team SLOW were up near the top of the leaderboard, our main competition was Just Run It – a team made up of people who’d won individual crowns in a pilot version of NikeGrid run earlier in the year and Team Audiofuel – put together by a guy who writes running music.

What we hadn't anticipated was the number of hours some of these guys would put into protecting their ‘crowns’ and coming to steal yours. Never before have I done so many 2-3h sessions and it’s effectively interval training every day, which can’t be good for you! When someone jokingly suggested an ice bath half way into the first week I decided anything was worth a try and I have to say I think it works, it certainly lessens the general ache the next day so you think you can get out there again.

The whole event has been really fun and the final 24 hours (it finishes at 6pm on Saturday) are bound to be crazy as everyone makes a final push to grab one more postcode and protect their existing ones. It is astonishing how addictive it is once you hold a postcode you can’t just sit by and let it get taken, you just get back out there and carry on. The team spirit has been wonderfully motivating too, we have a facebook group where people are constantly discussing tactics and congratulating each other on particular achievements.

The only downside is that the easiest way to get points is to shuttle between the two closest boxes in a postcode which gets a bit boring after a while. It would have been great the set up meant you got most points for running in the most postcodes, or at least for repeatedly doing the ‘dynamic’ in your one postcode. A few members of our teams have decided to go and run in all 48 postcodes, Ed Catmur completed this feat first of all the people competing and Verity Vale is soon to be the first lady to complete all 48.

In terms of personal achievements I just added up the GPs logs in my training diary and so far I have completed 130km in two weeks! I’ve also lost 3lb of honeymoon weight despite re-fuelling with chocolate milk fairly regularly and I have realized that 2-3 hours of running is not beyond me, as I thought it was. I intend to have a good rest on Sunday and Monday but then I plan to capitalize on the amazing exercise base that this has given me by doing lots more training for which I definitely need an aim. Since I’m missing the SUPERchick 10km FUN run tomorrow, I think first up will be a 10km race to see if all that running has made me any faster!"

130km!!!!!!!! Icebaths!!!!!! INSANE!!!!! I though I was doing well running 21km total in a week!! The SUPERchick ORIENTEERING SUPERstar crown MUST go to CJ - I doubt anyone can steal this from you ;-))
p.s. YOU are so hosting a "Lost and Found" SUPERchick Orienteering special  - once I convince the boss! xx

Being a good sport about a massage

Actually I must confess that, to date, I have been much too much of a wuss to book a sports massage. You must just imagine the Jaws soundtrack that accompanies the phrase 'sports massage' for me; mostly because this feels like something only professional athletes are eligible for and I’m fairly sure I’d be laughed out of the room by the masseuse on account of my VERY puny muscles: wobbly bits ratio!

However as one of my completely fearless, not to mention BUFF Commando Team members – (Luscious Lucinda – the die-hard hardcore TRIATHLETE!!) was prepared to go on assignment and report back on her experience – I felt that this would be the perfect win-win.

LL dreaming about 2012 Olympic Stardom!!

Although I have no trepidation about sending this girl to traverse a flaming bear pit, swim through a lake full of piranhas and then outrun a leopard; her account of her latest commando prep assignment brought tears (of pain and laughter) to my eyes.

So here’s Luscious Lucinda’s hilarious account of her latest “supposedly relaxing” trial - ENJOY and Well Done Missus – I’ll be recommending you for full SUPERchick Honours for your service to your team and Girls on a Mission EVERYWHERE:

“I have the sort of flexibility that you would expect from a recently exhumed Pharaoh, you all know somebody like me; when they do a hamstring stretch you want to double check that they’re actually stretching and not just standing around, admiring their leg. Additionally there have been a few things recently to get my muscles a little, shall we say, TENSE; training for a triathlon and Commando Challenge, a coma-inducing-job, the bestest boss ever who never ever moans and having to share a double bed for a whole week with my (lovely) snoring Little Sister.

When my muscles started to feel like they were made of Adamantium, due to the knots rather than because I am utterly ripped (that day will come, oh yes it will!), then I really started to fantasize about this wondrous, no nonsense sounding ‘Sports Massage’. Also I felt like the lactic acid wasn’t completely leaving my body post SUPERchick sessions and as I don’t stretch out too much (which obviously helps my Madonna-style flexibility!), I decided to take heed of SUPERchick trainer Mel’s advice. {Again I must interject and just ask you to imagine the jaws soundtrack that accompanies these words - as you just know Mel’s advice will be suitable Mel-tastically HARDCORE!!}

Mel’s recommendation that a ‘Sports Massage’ would be a great thing for me to have as it helps with performance and would work out the tightness I was feeling sounded like the perfect antidote. Her other piece of advice was...'not to plan a training session afterwards, as you usually still feel worn out'…….if only I had questioned this part!

So, picture if you will some ‘me’ time, a luxurious relaxing treat, a babbling brook, Classic Fm (or perhaps Kanye West beats), tropical scents and Hugh Jackman massaging all your woes away, mmmmmm....

Imagine that all you want, but that is Far Far Away Land from a ‘sports massage’; afterwards I felt like the lovely woman, or was she an Mi5 interrogator?!, had ‘roughed me up’! She kneaded muscles in my body that I didn’t realise I had - side of the neck, who knew??! It was 60 mins of ‘oooh, no no of course that doesn’t ooh, ouch hurt’ and ‘no that pressure is...er...just great’. Obviously, it wasn’t just that, there were relaxing moments, but I don’t remember too many of these.

Afterwards I felt like a weak kitten, a thirsty, weak kitten.

Public transport is not a place to be when you feel like you’ve been put through a mangle. However, even with (lovely) snoring Little Sister, I was O.U.T. like a light; Sleeping Beauty and Snow White (post apple incident) had nothing on me that night.

Still dreaming of Olympic glory - even if it is coxswain to the seven dwarves' rowing team?

The day after I felt like Mr. Tickle - all (flexible) limbs, knots had dissipated and that lactic acid feel had been replaced with that lighter than light glow coupled with a ‘I-could-merk-Usain-Bolt-if-he-tried-it’.

Since then, I feel less taught and stronger, no questions about it. Also on the plus side: I have been future proofed as the massage helps prevent injuries (think tears, pulls and general aching) as well as making your muscles stronger. Also your skin gets a treat. On the downside, there is a little bit of an ‘OUCH’ factor, but really no more than 20 {million} of Mel’s Squat Jumps. Also it’s not the cheapest thing in the world (think the equivalent of a Topshop pair of heels).

However, that morning after feeling was enough of an incentive for me - I’m booking another massage, after the Commando Challenge, although this time, I will definitely be dosing up on Ibuprofen beforehand!”

So girls, take note: SuperMel and LL can’t both be wrong – although you first, pretty pleeeease x

SuperCat's Nine (Training) Life Lines

In picking up the pieces from my training meltdown last week, SUPERchick Visionary Cat, revealed her own fabulous tips accrued during her Nine Lives including Ballerina, Trained Dancer, Trainer Extraordinaire and SUPERchick Founder among others. So keep reading for the Nine Top Training Tips this “SuperCat” could not live without!

Seriously they are the Cat’s Whiskers!!!!

(On a slight aside, is it just me or is that is a totally daft saying? I would literally die laughing if anyone told me they were the Cat’s Whiskers mid-conversation).

Anyone that’s ever tried, failed and is trying once again (ME, ME, ME) to shape up will already know the basic hints and tips for successful weight loss and bikini body nirvana – it’s really just being motivated and inspired enough to take heed. Yeah, yeah.

Two of my personal favourite sources of tips and inspiration are:

1. Marie Claire Top Ten (check here) - perfect lunchtime brain training not to go and raid the chocolate machine 


2. Zest Magazine - perfect for when you can’t be bothered to actually go and train!!

But although I thought I could ace “random fitness facts” as my Mastermind topic, I was actually totally blown away that I had never EVEN come across some of the fitness/ weight loss hints and tips that Cat mentioned to me last week.

Luckily for you and as my family will happily and frequently do testify I am HOPELESS at keeping schtum; so with what I’m about to reveal, you too can look and feel like the Cat’s Whiskers!!!

1. Time to concentrate: Getting a caffeine hit, such as a ProPlus 20 mins before training, will help you blast those fat stores more effectively. The caffeine in ProPlus helps keep more glycogen locked into the muscles, meaning that you have to tap into your fat stores (of which I have PLENTY!!) to maintain your energy reserves during training. Plus the caffeine has the added benefit of ensuring that you REALLY focus during your training session and so get the most from it. It’s a simple win, win.

WARNING: I’m not advocating that you should all follow this advice – clearly caffeine is a stimulant with addictive properties and should not be used as an aid to weight loss on its own. Moreover, an excess intake of caffeine without exercise can lead to many negative health issues. But research does suggest that taking caffeine as a supplement to training can be beneficial. Moreover taking caffeine in the form of ProPlus rather than an expresso shot can help avoid the social elements of becoming too reliant on a regular cup of coffee. The caffeine should be linked to exercise and not just daily life. 

Now that I’ve given you all the jitters and you’ve sworn off coffee forever, I should also mention that REALLY interestingly brands such as MaxiMuscle etc are basically caffeine based products for precisely this reason but at quadruple the price! HONESTLY I REALLY DIDN’T KNOW THIS TIP – WOW. I am REALLY keen to try this but weirdly I feel as if I’m cheating if I do – hmmmm!

2. Let’s get physical: Boxing and Spinning are categorically the two BEST cardio options to hit to a) really blast the fat stores and b) for a really intense cardio workout – perfect for when you’ve hit a training plateau and you’re missing the endorphin high.

3. Be mindful of your MINDset: This is where I have fallen down in a BIG way. When I started 5 months ago I wasn’t even able to comprehend that I would ever complete one, let alone two, 10km races and survive to tell the tale. I know I’ve said this before but this was a gigantically humongous undertaking for me. When I embarked on this mission, I would get out of breath just climbing a flight of stairs and thus would take the lift!!

BUT now that I don’t have to rely on the lift at work to get me to my third floor desk, I need to shift my mindset up several gears again in order to achieve the next BIG leap forward and reach my weight and next fitness goals; the equivalent of what a 10km run would be to a complete non-runner. As Cat purred knowingly: “Mentally individuals tend not to adjust to their new ability in an exercise environment and therefore find it mentally more challenging to push themselves further, even if physically their body is now in a position to do so. You must overcome this".
The biggest difference between me and my seriously Elite SUPERchick Compadres is no longer a state of behind, but simply a state of mind.

4. Mini Challenge Series: One of the best ways to help you break your mindset of what you’re capable of is to set yourself shorter term milestones as part of your long-term goal. For example, beating AJ in the sack race at SUPERchicks Sports Day this Saturday(!!!!) as a precursor to outmanoeuvring the Commando Challenge competition in October. Or completing 10 full push ups, 15 full tricep push ups, 30 power jacks, 100 ab circuit etc by the end of the month. These more immediate milestones give you mental focus to challenge the muscles at their new ability rather than your own self belief (or lack of) restricting the effort. SUPERchicks – You will all get to try out Tip No 4 for yourselves as the SUPERchick Mini Challenge Series is being rolled out from September – Yay - I can already envisage your delight at this news!!!

5. Starting out: When you embark on a training programme, the most important priority is actually getting your body and your muscles used to the patterns of movement (You shouldn’t worry if this process take weeks or even months for some exercises – I still can’t fathom how a reverse curl works even after two years of attempting it so nowadays I just fake it – sorry Mel x). Only once you’re comfortable with the pattern of movement do you really need to focus on working the actual muscles themselves.

6. Muscle Mania: This is where “negatives” can come in handy. Again donning my Science Hat (a Biology A Level, would you believe it!) and adopting nerd speak, effectively a negative training action is one which allows you to bear heavier loads more easily as you just concentrate on completing the easier section of a range of motion. Though admittedly it really doesn’t feel all that easy!
For example, this morning, Cat was getting me to do tricep push ups onto the back of a bench and when I couldn’t manage to push myself back to starting position (i.e. after just 5 repeats!), I just did the downwards motion – i.e. lowering my chest to the bench, keeping my elbows into my sides then once there stepping a foot in order to right myself and then repeat: lower down, step in, right self etc. Really I looked as glamorous as I make it sound!

(But I do have to admit that this REALLY works – I stopped by Tesco’s to grab an orange juice post-training and it took me three attempts get my bank card out of it's slot in my purse {like Queenie, I don’t, as a rule, ever have cash on me when I need it!} Seriously my arm was shaking that much – even now my muscles are having to work hard just to allow me to type this!!)

7. Embrace your Inner Tortoise: VERY slow and even just a few repetitions of an exercise can prove to be a LOT MORE effective than zipping through multiple repetitions (even if your technique is exceptional). Again this is one I can personally testify to as Cat also had me executing sets of 10 dynamic press ups this morning – i.e. from a full press up position take 4-6 seconds to lower yourself to the floor, rest on your knees and push yourself up and then back on your toes and lower yourself again REALLY, REALLY slowly. Seriously by the eighth one I could barely raise myself up even after assuming the ¾ press up position. Please refer to Top Tip 3!

8. The Calorie Bank Pays Dividends: By now you’ll have established that I have a sweet tooth (!!!!) but actually it’s easy to treat yourself to a tube of Rolos or whatever your current craving is, if you keep cashing in exercise dividends to your Calorie Bank.

After my powerwalk training I kept up the walking, so I routinely walk 5-12 miles a day (really that may sound extreme but it’s only about 2 hours a day and its brilliant to be outside experiencing London and the changing seasons rather than being forced to experience the delights of my fellow Londoners upclose on the tube! Not to mention the extra dinero I save by walking helps fund my Tesco habit.) By my calculations, every mile walked is approx 100 kcals burnt, which easily provides scope for an occasional delightful choccie treat. “Occasional” being the operative word. Crucially, the thing that struck me when Cat was talking about this was that I shouldn’t really consider walking as part of my core training schedule anymore as it’s really not sufficiently knackering for me now. (Albeit, it's still a GREAT form of exercise) Walking doesn’t/ can't be expected to replicate the effects of SUPERchicks or soon The Running School, but if/as I do the mileage, then I can legitimately afford to treat myself to a little sugar. This Top Tip rules, unlike 6 and 7!

9. Posture Perfect: I know that you’re all probably totally bored to tears with being told that you can appear to lose pounds just by standing up straight but bear with me. What I never really appreciated before was exactly how you should stand up straight. Unbeknownst to me it isn’t just a case of putting your head up and shoulders down and back. What you should really be aiming to do is stand upright from your hip flexors (this also applies whilst running). Cat would say, “think about elongating your core”. I would say “think about lifting your chest up and away from your butt”. And the best thing about standing up straight like this is that it REALLY makes your abs work harder so one day you have a perfectly toned bod and won’t need to rely on a posture perfect cheat ever again! Again another win, win.

SUPERchicks of old!

So now armed with CAT's Nine Training Life-lines, you’re all set for NINE purrfect fitness LIVES. x

p.s. I am a MASSIVE cat person. In the event that I'm reincarnated, pretty please can I come back as a purrfectly delightful kitty cat, whose only occupation is napping in the sun?

Summerlovin Beachwear Special for Curvier Gals

Although with only 10 days left til (fingers-crossed) mission launch - I'm feeling "in a bit of a funk" as one of my favourite people in the entire world "Rob the International Development Superstar" would say.

I can't decide if it was the doctor's appointment, the "apologies we can't hire you" convo with my boss, the assignment that is still hanging over me unstarted, the fact that I still can't run on my post-bike collision leg OR just the realisation that in 10 days time I will only have part completed my mission.


MoonWalk ready? - Yes as I'll ever be.
Bikini fabulous? - No sadly I ain't.

Furthermore I'm not sure how much more effort and motivation I can channel into attempting to look bikini fabulous after my present Herculean effort. Although admittedly, I have made great progress with the honing and toning of those excessive excess lbs –sadly I'm still light years away from resembling anything like Blake "The Flake"

Even a Heidicious!! amount of plastic surgery

couldn't get me looking anything close to this!

So as I was musing how I could swaddle the not-quite- bikini-ready body on my family holiday at the end of the month, I remembered a post that the beautiful Sheridan sent my way a while ago and decided that it was time to take heed. URGENTLY. *I have altered some of the content slightly so if you prefer, the original genius in all its inimitable glory can be found *here*.

{Really it's a fashion sin punishable by death-by-stilettos to tamper with such perfection from a now Fashion Editor!!!!!!!! and from what I can gleam from her latest post - a Fashion DESIGNER!!!!!!!!!!! who’s about to launch her own line. WOW. Seriously could this girl be any more amazing? - She should be dragooned into being the next US President - stat!!}

Girl on a Mission x
(p.s. My name is Justine and I'm a Southern Eclectic addict).
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Tis the season when “Best Bikini Body,” "50 Most Flattering Bikinis" or "Perfect Suit, Perfect Price” captions are plastered over every glossy magazine cover, setting every female heart skipping with anticipation and hands reaching to find out more. Similarily my reaction to May’s Cosmo “Perfect Suit, Perfect Price” caption was Sweet! and I flipped right to it. (I'm *always* on the hunt for a cute swimsuit). I get to the page and there are sixteen cute bikinis...perfectly suited to size 2s and 4s. Great, but what about the curvier gals? I continued flipping and the following page was entitled, "Curvylicious! When you have cleavage or booty to spare...our picks are the ideal solutions." Cool. I was wrong. Then I looked at their curvylicious examples: Kim Kardashian. Ummm...huh?

This just a stab in the dark, but I'm going to guess that this gorgeous lady has no trouble finding a suit that looks great on them. I went to my stack of saved magazines and did a swift hunt for swimsuit articles aimed at all shapes and sizes. I took a tally to keep a record of how many I came across. Here are the results:

Drum roll please... a whopping zero.

Now, this isn't to say that magazines never feature bathing suit articles aimed at all sizes (like, real sizes and not "celeb" curvy sizes) as I know I have come across one or two in the past, but truth be told, this is rarely focused on. So I went to my trusty friend, J.Crew, and came up with some fantismo options.

If you feel comfortable and confident enough to wear a bikini, go for it! (I'm so about girl power...what can I say, I grew up with the Spice Girls) These high-waisted ruched bikini bottoms are marvellous and will hide a multitude of sins. Wear a matching colour set, or pair up a darker colour on your bottom half (so it fades away), and a bright, more powerful colour on your top half, so more attention is brought to it. Unless you want attention drawn to your gorgeous gams, then flip those colour choices.

If you would rather opt for a one piece, don't select a solid coloured suit that is one strip of flat fabric going along your tummy. You should never EVER do this unless your name is Gwen Stefani. Either select a suit that has ruching or some sort of fabric detail along the midsection, or select a print that hides any pouches or bulges that we would rather keep under wraps. The last two suits are by Zimmermann from Net-A-Porter.com, and mucho dinero, but they are perfect examples of beautiful detailing that can camouflage bumps and ripples until the cows come home.

One other trick of the trade when buying a bikini, if you do go down this route, is to purchase separates – as almost nobody has the same size top and bottom. This is exactly the ethos that Liz Hurley’s swimline follows and she models her own bikini line at aged 45! Double drum roll.

Really how does she do it?

Another exciting development worth a mention the Speedo Shapeline range. Here’s what Speedo have to say:

“When we're swimming we're the most naked that we'll ever be in public, and yet we spend less on our swimming costume than we would a pair of shoes and have little choice in style. Speedo, the world's leading swimwear brand are set to change all that with their new Sculpture Shapeline range, a revolutionary body-shaping swimwear collection that means you can get the nearest thing to a made-to-measure cossie which shows off your best bits.

Speedo's new range is made for real women based on extensive research - because one size does not fit all. Choose from the Bust Shaper, Waist Smoother or Tummy and Hip Sculptor to enhance your shape and balance out curves. All three styles feature double layered stomach panels to provide maximum support, and nip in at the waist to accentuate your figure. The costumes are available in cup sizes 30B to 34G so get booking a personalised appointment with Speedo to make sure you get the perfect fit!”

So no matter what your shape or size, there IS a perfect swimsuit for your body; never forget, though, that your best asset will always be confidence.

xoxo Sheridan
The Southern Eclectic

Round and Round the Garden

Hare here.                                                            

"Round and round in circles,

Like a teddy bear,

One step, two step,

Tickly under there!"

My parents use to sing this nursery rhyme to me as a child: for those of you who don't know it, they held my hand and as they chanted the first 2 lines they used to gently draw circles into the palm of my hand with one finger, then move up my arm for "one step, two steps" before tickling me under the arm!

My walk today reminded me of that... it's odd the associations we make in our mind... well, mine at least!

After giving my leg 2 weeks to recover, I've started to pick up the walking and exercise again, slightly scared that I've only done 1 substantial 10 mile walk and a few shorter walks so far!

My achievements this week:

1. On bank holiday Monday I took myself for a 6 mile walk around Cambridge. I've found a lovely route which takes me in a circle around the city, through pastures and parks, past cattle, families going for strolls, hunky university students playing football, then following the River Cam watching the rowing teams and pretty canal boats... Ok, so I ended up in a pub. Well deserved, me thinks, and I did only have an OJ & lemonade so it could've been worse!

2. On Tuesday I did aerobics for the first time in a month (can it really have been that long?!) even though every part of my body was crying out "NO!!". The mile walk, hour jumping about and mile walk back hurt. Firstly my tired body resisted every step, with any muscle memory faded in the previous month, and fully protesting that I'd not allowed it to rest on the sofa. Secondly my hurty knee did not appreciate my 9.5 stone body repeatedly jumping on it! Must be careful for a bit longer it seems.

3. Today I went for a 9.5 mile walk - which is great considering I'd only intended on doing 6 again! I did the route around Cambridge - the third time I've walked it now - hence the nursery rhyme! I got back to my road after 6 miles, and while my legs ached, I felt like doing more, so walked straight past my house to the local park and down some different footpaths for another hour. When I did get home my legs ached, but not badly. Last time I did 10 miles (stopping only for a 30 min break) I vividly remember crawling up the stars on my return and aching for a few hours. This time I was able to walk up the stairs, rotate some washing, and go and have a shower, by which time the aches had subsided. It seems I am slowly getting less unhealthy!

So progress is being made. Next weekend I'll try and do at least 12 miles, 15 if I have the time. In all honesty, I need to start making the time!

From hare to bear xxx

Update from the Hare: The teacher becomes the student!

(This is how I imagine the teenage boys reacting to Teacher Hare 

- and the similar physical attributes! Off to run and hide. x)

Ok... so it's been a while since my last post... and then it's been a while since my last decent attempt at exercise!

It seems I truly am acting 'The Hare' right now: putting in lots of effort at the start, but not following it through! I am proud of 'The Tortoise', aka 'Girl On A Mission' whose will power, stamina & determination are nothing short of amazing! I genuinely mean it when I say WELL DONE (Although given the supposed depiction of me I currently want to kill her!) Regardless, there is NO WAY you'd find me walking for 90 minutes before and after going to work - I find teaching teenagers exhausting in itself, without starting the day exhausted!

In all honesty, I've fallen out of the routine. I have been doing well at sticking to my aims. To recap:

1. Walking to & from school. Although only a mile – every little counts.

2. Going to aerobics once a week - I'd genuinely like to go twice a week, but sadly have not had the time!

3. Walking at the weekends, at least one day if not both, varying from a short 30 min walk to a shopping spree.

4. Snowdonia killer weekend away with The Tortoise is booked! Crazy? Great opportunity to get some revenge on the Tortoise? Of course!

Sadly, what I have not managed is another loooooooong training session. I am longing to go for another 5-10 mile walk, but have allowed several hurdles to stop me...

It seems I’ve slipped into the habit of telling myself the same excuses that my pupils at school try on me:

Student: "Sorry, I've been busy & not had the time"

Teacher: IT’S JUST ABOUT MANAGING YOUR TIME BETTER. I've found the time to eat, sleep, shop, go on holiday... I could have MADE the time to walk!
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Student: "I have slipped out of my normal routine: school term's over, been all over the place visiting friends in the Midlands, going home to Norfolk to see parents; going on holiday to Malta; working bar shifts at my local theatre"

Teacher: EXCUSES, EXCUSES! If anything this should have given me more time and motivation: I may have been away a lot, but I have still had at least 3 days when I could have easily spared a few hours for a long walk, and where better to do it than the beautiful, quiet, flat country lanes in Norfolk!!
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Student: "The dog ate my trainers, Miss" ... well ,seriously, they might as well have been eaten by a dog! I realised 2 weeks ago that the sole of one trainer had 80% come away from the remainder of the shoe. Embarrassingly, I discovered this whilst lying on my back in the middle of a Jazzercise class, surrounded by c.200 women whilst trying to do bizarre-leggy-abby-crunch-type-things! CRINGE! Why have I not replaced said trainers? a) completely & utterly broke b) not enough time

Teacher: COULD DO BETTER: I accept no trainers = no walking BUT that's still no excuse: The trainers will have to be replaced anyway before the Moonwalk, so, as good old Nike would say, JUST DO IT!
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In my defense, while in Norfolk I have at least still gone for a walk every day for between 1-2 hours at a time. And I can still make amends, as I still have a few days left of my school holidays, which means 3 potential walks! As long as the weather's good, my temporarily 'Bostik'ed trainers should hold out long enough for me to do a decent walk. I can then buy some new shoes when back in Cambridge next week.

On a final note, reading how much willpower, sweat & effort Girl On A Mission is putting in right now, this has shamed me and motivated me into doing more again.

Number of weeks until FINAL MISSION: 9

For now, The (Holiday-Hibernating-Heffalump) Hare xx

CrossFit to Board Room in 15 Minutes Flat

Although most probably, you, like me, are long past high school; no doubt you'll all remember the coolest girl in school and how much you yearned to be her.  Well although technically I was at University, rather than school when I crossed paths with this lovely individual, I still secretly wanted to be even a smidgeon as fabulous as her. 

Luckily it turns out that she's as genuine as she is stylish AND uber cool (Be warned she is also ridiculously photogenic along with her equally photogenic gorgeous baby boy - good genes there! Check out her own blog for proof x) and so she has very graciously agreed to do a couple of posts for little old me and my mission!

It gives me immense pleasure to introduce the fabulous musings of the amazing Sheridan French. I urge you to check out her blog - The Southern Eclectic - without delay (but only after checking out the following article of course!) It will soon become a daily staple. x
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When Justine asked me to write this article for her, she had envisioned it being entitled “Yoga Mat to Board Room in 10 Minutes Flat.” I was given free reign to amend as I saw fit, and I want to use this post as an opportunity not only to share great fashion and beauty tips to carry you from exercise to office, but also to shed light on what I feel is the ONLY exercise you ever need to do: CrossFit. No additional cardio required.

I won’t go into CrossFit in too much depth as the best information can be found on their world site http://www.crossfit.com/, but I will give you all a brief overview to peak your curiosity enough to look into it yourself. Traditional gym workouts today are extremely unproductive. Based off of body building, isolated movements (working on biceps, triceps, delts, booty, etc.) only use a few muscle groups at one time. And don’t get me started on cardio. Who wants to get on a treadmill, stationary bike or elliptical machine and do mindless exercise for 30 minutes? Um not me thanks. So let me introduce you to CrossFit.

CrossFit is based around using your entire body in every exercise movement you do. For example, today my workout was four rounds of 10 pushups, 10 sit ups, 10 air squats, and 10 pull ups for time. Sounds scary!!! But don’t be intimidated - keep reading: The brilliance and universal appeal of CrossFit is that they do not change the workouts, but the scale and intensity is changed. The same routines are used for elderly individuals with heart disease and cage fighters to military units and college kids. As their website says, “the needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.” I could go on and on, but take a look at the affiliate link (http://www.crossfit.com/cf-affiliates/) on their site to find a CrossFit box in your area.

Now, before I go into the fashion bit, I have to say a few things. You will be covered in sweat head to toe from CrossFit. BUT I have never had a workout longer than twenty minutes. (That is not a typo). Sometimes they are under 10 minutes. So, although you are way more in need of a shower after a CrossFit session than a yoga session, you will have plenty of extra time to get ready for work. Also, workouts can often be done from your own home. Mega plus, as you don’t even need to worry about cramming crumpled clothes into a gym bag. That said, the environment of the CrossFit boxes are so uplifting, encouraging and supportive within the group participants, I highly recommending getting to a location near you if you are able.

Onto what we all really care about - how to look lovely for a day at work after a tough workout in the morning! Quite daunting at first. But there is absolutely no reason you can’t look perfect and glowing as you stroll through the door. Since summer is coming up I am going to focus outfits around warmer weather ensembles.

Items that never fail to look lovely after being squished into a bag are flowy skirts, nice looking t’s, and classic cardigans or jackets. Trousers can also be thrown into the mix but I don't think they fare as well with a few crinkles. The slight creases that may develop on the shirts can be hidden under the cardi. See below for examples!

        

   

(L.O.V.E. this look!)

(And this!)

For post-workout hair if there's no time to shampoo, spritz some spray gel onto the top layers of dry strands, like Herbal Essences Tousle Me Softly Spray Gel. This leaves hair softer and more manageable. Next, wrap a medium size section of hair around a round brush rolling it to an inch away from the scalp. Hold a dryer behind the section for about 10 seconds and blow roots forward for added oomph. The air will also help dry excess sweat on the scalp. Leave hair wrapped around the brush for a few seconds to cool. To preserve volume, unwind strands with your fingers rather than pulling them through the brush. Repeat this on remaining still-damp, flat sections. For a sleek and swingy finish, hold the dryer approximately 6 inches from the ends and flick your wrist as you blow dry. Finally, tousle hair into position with your fingers. No one will ever know that you drenched in sweat just moments before! (Tips from Fitness Magazine)

The best quick makeup routine - I'm talking less than three minutes - involves concealer, rosy blush on your cheeks (which you might not need if you're still glowing from your workout), a beautiful champagne eyeshadow swept over your lids, and two coats of L'Oreal Voluminous black mascara on your lashes. Finish with your favorite shade of coral or rosy pink lipstick and voila! You're ready to go for a great day at work.

xoxo,
Sheridan French
The Southern Eclectic 
http://sheridanfrench.blogspot.com/