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Mindfulness – Headspace app

Category: National health news | Published : October 24, 2016

Mindfulness – Headspace app

At Cambridge fitness we try to do more than just offer fitness tips we also keep you upto date on the best health advice.

For me (Duncan) Mindfulness is a big help I am luckily a very positive person but I am also very goal orientated. I like this part of me but if not kept in check it does also lead to being to focused on achievements and not enjoying the now.

I regularly chat to clients and friends about stress and we share tips and advice. This one I had recommended from a couple of clients in the same week. So despite my reluctance to try a mindfulness ap that you pay for. Two things which I don’t consider very mindful apps on your phone? and ongoing payments?

I gave it a try and I am sold its brilliant.

Firstly the first 10 days a re free, so give it a try. Its a 10 minute guided meditation for every day. It also comes with some really nice animations like the one below. Also unlike other meditations I have come across each day is an ongoing progression from the last. So for me this development helps me to see some progress.

So if you know anyone who you think would like this, please share it. Or why not give it a try yourself.

Contact details

Website: youtu.be/EniN30M2qMU?list=UUGgcdrsTFg4_LY4_sl1KrGA

Locomotion & hand balancing with Verity

Category: Exercise tips and advice | Published : October 24, 2016

Locomotion & hand balancing with Verity

Duncan and Nick learning some gymnastic skills

We have a new gymnastics coach at the gym so on Friday me (Duncan), Nick & Dom joined in her training learning some locomotion drills and hand balancing.

The locomotion skills are designed to get your mobile and also build strength and flexibility in your whole body. It began with a simple bear walk which quickly progressed into a impossible bear walk.

Next we moved onto hand balancing, this is Verity’s passion and she is a great coach. The aim is to be dead straight, with your head, shoulders, hips knees and toes all in a straight line. This requires good mobility (Not one of my strengths) and also a very strong core.

My weakest point is my lower back so this is a fantastic exercise for me to work on and master.

Check out the video we made below for some of the work we did together. If your keen to learn more, Verity will be teaching these skills every tuesday evening at 7pm at Crossfit stags & does.

Contact details

Website: youtu.be/EniN30M2qMU?list=UUGgcdrsTFg4_LY4_sl1KrGA

Featured article from our home personal trainer Kay Russell

Category: Nutrition news Cambridge | Published : October 24, 2016

Featured article from our home personal trainer Kay Russell

“Do you truly understand what a Carb is or are you too thinking about starting the Twinky Diet?
An interesting read from Steve, a great writer at Nerd Fitness. He Delivers an understandable definition of the Big “Bad” Calorie.”

Featured article from our home personal trainer Kay Russell

Contact details

Website: www.nerdfitness.com/blog/2014/10/27/is-a-calorie-really-just-a-calorie/

Nikhil – Totally Blind Champion

Category: Client success stories | Published : October 24, 2016

Nikhil – Totally Blind Champion

I am writing this as Nikhil is a real inspiration to anyone seeking to achieve anything in health, sport & life.

When Nikhil started his personal training in May 2013 he was 17 stone 1, he is now 13 stone 7 so has lost over 50 pounds in weight. Most of this he lost in the first 6 months of his training.

His general health, fitness and activity levels have continued to improved a lot in the last year.

Nikhil is totally blind but you really can’t tell and have spoken to a quite a few people who know him including a local shop owner who were convinced he is only partially sighted because he is incredibly comfortable and confident, I routinely forget but Nikhil is at such ease and it really doesn’t hinder him from living his life to the full.

To add to all this weight loss success he has had a fantastic year with sport.

First winning the Cambridge mens tennis tournament (totally blind category)

His Cricket team won the final of the development t20 knock out cup.

He also came 2nd in the National Visualy impaired tennis championship. Both in the singles and the doubles.

Here in his own words:

“Sporting successes in the last few months: I won the men’s singles (totally
blind category) at the Cambridge tennis tournament in late July,
successfully defending my title from 2013. In August, my cricket team,
Metro Devils, won the final of the development t20 knock-out cup: I scored
22 off 12 balls, including a boundary off the penultimate ball to win the
match.
More recently, I was runner-up in the B1 (totally blind) singles at the
National Visually Impaired Tennis Championship, which was held at the NTC
(National Tennis Centre) on 4th-5th October. The final was very tight
indeed, and I lost by a single mini-break in a tie-break (though I’d be the
first to admit I was beaten by a fantastic shot).”

Nikhil is a fantastic bloke and a pleasure to train.

If your inspired by this or you know someone who could benefit from the knowledge and structure of one of our personal trainers please contact us for a free consultation.

Contact details

Website: www.cambridgefitness.co.uk/contactus/#consultation

Mindfulness benefits to health & fitness

Category: National health news | Published : October 24, 2016

Mindfulness benefits to health & fitness

I have always had a big interest in the mental side of life and how small changes to your thinking can have massive positive effects to your quality of life. I think this all comes from having a father who was a fantastic motivation coach & got me goal setting from an early age.

So what is mindfulness?

Its quite simple its the practice of becoming more present, so not court up in mind chatter about the future & past just appreciating the now.

For me the practice of mindfulness is about increasing your ability to focus and concentrate on the task your doing.

Growing up I remember hearing people ask “what is the meaning of life?” Like its a deep and tough question that has an answer that fits all of us.

After mindfulness this question seems really simple, its about being present and enjoying this time with all others around you.

Ive read loads of books on this subject, but the best by far is mindfulness – finding peace in a frantic world.

I have recommended it to loads of my friends, family and personal training clients, and they have all really enjoyed it and got a lot out of it.

Ive attached a link to some free guided mediations which you can listen to online, these are from the book above.

Contact details

Website: franticworld.com/free-meditations-from-mindfulness/

Movember begins

Category: Sport activities in Cambridge | Published : October 24, 2016

Movember begins

Whats Movember?

Its basically an excuse for loads of men to try and grow a moustache for a month. It also has a serious side and its to raise awareness and money for prostate cancer , testicular cancer & mental health problems.

I love a goal and challenge so this is my second attempt at growing a moustache in November my first attempt was blighted by the fact I forgot not to shave my lip 3 days in to november so had to start again.

This November should be different, I am still torn with what style so I have settled on a large design ill adjust each week.

Ive managed to get quite a few people to join me though:

Ed, Nick, Jack & me from the Cambridge fitness team will be attempting to grow moustaches. Ill post up a photo of our attempts at the end of week one.

Contact details

Website: uk.movember.com

Cambridge Bumps July 2014

Category: Client success stories | Published : October 24, 2016

Cambridge Bumps July 2014

Ed Miller Rowed in the first team boat for Express in This years Bumps in Cambridge.
“I was rowing for X-press Clubs M1 (men’s 1st) boat.

We were unlucky on the first night, catching Chesterton, but they bumped up before we got the chance to get them.
We bumped Champs on Wednesday night after 500m
We bumped Chesterton on the Thursday night, 300m before the finish, on the reach
We caught Cantabridgian club on the friday, getting within a couple of metres, but not quite able to bump them…”

If you haven’t seen the bumps in cambridge check out the video, its a great competition.

How the Bumps works:

Each boat starts 2 boat lengths apart, They go on the Cannon.

The aim is to bump the boat in front of them, this can either be done by actually bumping them or by overlapping them until the Cox concedes.

It is a 4 night event, so the following night they take the place of the boat they have bumped, stay in the same place if they have rowed with out bumping (rowing over) or they go back a space if they were bumped.

Here is a go pro video from the first night:

Contact details

Website: youtu.be/n1WdeUXlLMM

From the Sofa to the Commonwealth games

Category: National health news | Published : October 24, 2016

From the Sofa to the Commonwealth games

Steve Way is a fantastic inspiration to us all. Yesterday he came 10th in the Commonwealth games Marathon, Breaking the british masters record time for over 40’s runners and setting a new PB at 2:15:16.

What makes stoves story so inspiring is back in 2007 he was 16 stone, a heavy smoker and drinker.

He is a self-confessed former “fat bloke”, he is on a quest to “inspire couch potatoes everywhere”. He had a fantastic race & for most of the first six miles he actually led the race.

“I just couldn’t have wished for a better day. I normally say something is second best to my wedding day, but this matches it. I’ve punched above my weight. I was even leading at 10km, which I thought might be a bit scary, but was really good fun.”

Qualifying for the commonwealth games

Steve’s story continues to be more inspiring when you here how he qualified for the games.

He qualified by being the third quickest englishman in this years London marathon behind Chris Thompson and three time Olympic Champion Mo Farah.

He hadn’t even specifically been training for the london Marathon and was using it as a warm up race before a 100km race two weeks later, and spent the night before sleeping in a camper van is his brothers driveway:

“I was using London as a training run for the UK 100km Championships in May. But about a week and a half before London I realised I’d got myself into what I thought was marathon personal-best shape. I’m not sure how I’d done it, but I decided to race instead.

“On the day I felt absolutely awesome, so I went off with an official 2:15 pacemaker and had a great run. As I was coming down The Mall, I had it all to myself. I was looking down towards the finishing line, there were huge crowds on either side and the tracking camera started following me.
“At that moment I knew I’d be on the telly and my mum would be watching. It was a spectacular moment and made all those months of training worthwhile.”

Steve talks about his life before running.

“The big change came when I was 33, in September 2007. I was at my heaviest, about 16-and-a-half stone, and I was smoking about 20 cigarettes a day. I’d have sleepless nights because of the coughing. It wasn’t pleasant.
“I’d be lying if I said I had an epiphany but I didn’t like the person I saw in the mirror in the morning and I do remember the emotion I felt, the feeling that ‘right, I’ve really got to do something, make some changes’.
“I wasn’t clinically depressed but I was just moseying from one day to the next. I had no goals in life. There was nothing going on to get me excited.
“I needed to find something I could focus all my attention on that was going to help me lose weight and keep me off the cigarettes. In order to bury your vices you need to find an equal and opposite addiction. You need to find a passion.”
Check out more info & an inspiring video about Steve:

Contact details

Website: www.bbc.co.uk/sport/0/get-inspired/27994073

Our clients take on 100 mile cycle, Gaelforce West & more

Category: Client success stories | Published : October 24, 2016

Our clients take on 100 mile cycle, Gaelforce West & more

Phil & Clara’s big challenge this year is to do the 100 mile cycle, ride london on the 10th of August. They won’t stop there though they will also be doing the Gaelforce West challenge for the second year running just 6 days later.

The Gaelforce West is the largest adventure race of its kind, it is 67km of:

Beach running, Kayaking, bog running, cycling, mountain hiking up to the top of Croagh Patrick, then a cycle and run to the finish line.

I have been training Phil & Clara together for a few years now, in to our second year of training the both decided to take on some challenges and they are really hooked now.

They are going on long cycles every weekend at the moment to prepare for the 100 miles. They have also completed the Cambridge Swarm cycle and the Newmarket Hilly.

They are getting fantastic results because of all the cycling, and after all their training this year & last you can definitely say they are fit endurance athletes now able to take on tough challenges. This is no small achievement and takes more than a couple of years work, but stays with you.

If you live near cambridge & would like to take on any challenge even the Gaelforce challenge having a personal trainer to guide you can really help to get started.

Contact details

Website: www.gaelforceevents.com

Cambridge Local Sports events list 2014

Category: Client success stories | Published : October 24, 2016

Cambridge Local Sports events list 2014

I have put together a diverse list of sports events to take part in and around Cambridge in 2014. So if you enjoy a challenge and are looking for some local sports events check these out, also if you can think of any you think would be good on the list let me know.

February – Sport events in cambridge 2014
Cambridge park run 5km race every Saturday in Milton
Mud n madness – adventure race in Upminster 8th Febuary 2014
Gladi8tor – Thetford 22nd Febuary
Colledge lent bumps

March – Sport events in cambridge 2014
Cambridge park run 5km race every Saturday in Milton
Swavesey half marathon sunday 2nd March
Cambridge half marathon 9th March 2014

The Cambridge Boundary Run
Cambridge, Sunday 2nd March 2014 – 26.2 miles.

April – Sport events in cambridge 2014
Cambridge park run 5km race every Saturday in Milton
Cambourne 10km 6th April 2014
Cambridge 100mile bike ride 27th of April 2014
Cambridge duathlon 13th April 2014

May – Sport events in cambridge 2014
Cambridge park run 5km race every Saturday in Milton
St neots Triathlons 11th May
Hoohaah 5 & 10km race – 18th May – Raising money for EACH
Fen Drayton 10km Run 4th of May 2014
Bike ride to reach fair – 5 may

June – Sport events in cambridge 2014
Cambridge park run 5km race every Saturday in Milton
The flaming june half marathon – 1st june -Histon & impington
Cambridge triathlon 15th June – held in mepal
Go Insane Cambridge (Doddington) – 5 & 10km Obstacle course 22nd of June 2014

July – Sport events in cambridge 2014
Cambridge park run 5km race every Saturday in Milton
Cambridge Race for life 5km 20th of July 2014
Anglian Water Swim- 1,2 & 3 mile swims 21st July
Town bumps – Cambridge rowing bumps 22-25th July 2014
Tour de France – through cambridge 7th July
London to cambridge cycle 27 July

August – Sport events in cambridge 2014
Cambridge park run 5km race every Saturday in Milton
St Neots triathlon – 31st August

September – Sport events in cambridge 2014
Cambridge park run 5km race every Saturday in Milton
Cambridge dragon boat festival 6th of September 2014
Cambridge Spartan race – 7th September 2014
Chariots of fire 21 September 2014
City of Cambridge Triathlon – TBC

October – Sport events in cambridge 2014
Cambridge park run 5km race every Saturday in Milton
Zombie evacuation race
Cambridge town and gown 10km race October
Hoohaah 10mile & half marathon race – 5th October – Raising money for EACH

November – Sport events in cambridge 2014
Ice skating rink opens on Parkers piece
Cambridge park run 5km race every Saturday in Milton
Histon 10km Race 2nd November 2014

December – Sport events in cambridge 2014
Granchester barel race – 26th December
Cambridge park run 5km race every Saturday in Milton
Santa run Cambridge – 16th December 2014
If you would like me to add any events please email me below.

Contact details

Email: duncan@cambridgefitness.co.uk

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