Is Success As Simple As ‘Short Term Pain, Long Term Gain?’

Is Success As Simple As ‘Short Term Pain, Long Term Gain?’

Aims, goals, dreams, ambitions, aspirations, objectives…… However you want to describe them, these are the building blocks that collaborate to build the purposeful life. The mediocre would have you believe that ‘opportunity'(or in their case, a consistent lack of opportunity) is also also a major factor. But that’s another discussion.

But what is, possibly the main determining factor behind success with these building blocks?

 

Short-term pain, long-term gain.

Yes, this may be the cliched quote straight from the wall of a 1980’s Bodybuilding Gym or possibly some regurgitated business management spiel. This doesn’t mean it should be overlooked or explored however.

TrueSapien’s understand the value of applying this universal rule, be it through instinct or through habit.

 

Pay the price

TrueSapien’s know that to create the aforementioned building blocks, a price has to be paid and the price has to be paid UPFRONT. By repeatedly paying this price (the pain) TrueSapien’s achieve their goals and ambitions, in turn enriching their lives. If their aim is high enough they will reach their true and inherent potential as Homo Sapiens.

 

Suffer only for the good choices

So what’s the difference in the suffering of the TrueSapien compared to that endured by the average or mediocre? The average and mediocre will indeed suffer and they’ll certainly let everybody know of their plight too. They’ll complain bitterly about their suffering as though it’s through no fault of their own, blaming every man and his dog for it.

In contrast, TrueSapien’s will likely talk about their suffering with a positive pride and relish.

Why? Because TrueSapien’s suffer for the GOOD CHOICES they make, the choices that are required for them to achieve their goals aligned to their overall success.

The Mediocre suffer for the BAD CHOICES they make. the choices born out of laziness, ill-discipline and desire for short term gratification.

 

SUFFER ONLY FOR YOUR GOOD CHOICES.

BE TRUESAPIEN.

Lose The Ego – Be Better Than You Appear

Lose The Ego – Be Better Than You Appear

Be better than you outwardly appear. Yes you read correctly. To non TrueSapiens this may seem odd advice, in a society where everyone around us seems to want to appear BETTER than they actually are.

People want to APPEAR more attractive, stronger, fitter, faster, richer, more successful. Desperate to prove themselves better than others. Social media unfortunately provides a convenient and accessible platform. It doesn’t matter whether they actually ARE any of the above, the shallowness and superficially biased society care more about what others think of them than what or who they actually are. This all results in inflated ego’s and a win at all costs mentality. It also results in a tendency and a temptation to take shortcuts in an attempt to desperately make rapid improvements.

TrueSapiens put their egos aside because they know inflated ego’s breed contempt and blockers to self improvement – ‘how can perfection be improved?’ Or ‘why should I improve when I am this good already?’ Seem to be the subliminal messages. TrueSapiens would rather BE better than they appear. TrueSapiens show humility and modesty in their achievements and speak of others fine performances and actions before their own. They accept praise and accolades with humility also.

There is no harm at all in showing how you’re challenging yourself. Be proud of how you’re challenging yourself but always do it with humility and WITHOUT ego. This is way more inspirational. This is TrueSapien.

Be TrueSapien

Train Your Run Like A Team GB Triathlete

Train Your Run Like A Team GB Triathlete

James Hodgson is a Team GB Triathlete. This week he’s competing in the European Sprint Triathlon Championships in Dusseldorf.

He’s kindly shared with us one of his run element training sessions… Challenge yourself and give it a try!

 

Overview

This is a really good speed endurance session for 5K runners, whether you are competing in triathlons or pure running races. You need to be able to run for an hour or slightly more continuously and be physically able to work hard for the eight kilometres. However, if you are starting out or haven’t done a session like this before, don’t go diving into the eight reps. Start at three or four with extended rest periods and then build in the other reps before dropping the recovery time.

 

This is one of my ‘go to’ running sessions that I regularly perform to improve my triathlon running and to see where my running fitness is at. In most cases I perform it on grass to reduce the impact forces from the session and reduce the risk of injuries. It also means you normally end up running even faster when you transition over to tarmac as grass is naturally a slower surface, especially when it is damp (and often is here in the UK!).

 

Warm Up

WU – 10-15 minutes

Easy walking with full arm rotations, three/four reps of high knees, heel flicks, and hip abduction and adduction movements (opening and closing the gate exercises) for few minutes before building into an easy run. Build your effort gradually (through to heart rate zone 2 if you are using heart rate) and towards the end of 10-15 minutes of this easy aerobic running I like to put in 2-4 pickups or strides

Main Section

MS – 8 x 1 kilometre (variable rest period)

Depending on where my fitness is at and where in the season I am my target pace for the one kilometre reps will vary, as will my recovery period. In most cases I am looking to hold at or quicker than my 5K race pace with easy jogging for anywhere between a minute and three minutes. I also aim to keep the pace between reps as similar as possible, with a bit of allowance for a slight upswing in speed once everything is fully functioning and switched on to the work rate (usually rep 3-4 for me) and then aim to hold that for the rest of the workout

 

Cool Down

CD – 5-10 minutes

Gradually slow the pace down to a walk before stretching, using a foam roller if you have one and replenishing the fluids and calories you have used during the session.

Summary

Being physically and mentally fresh as well as having adequate energy stores (i.e. eating 2-3 hours beforehand) is really important, as is a good warm up to reduce the chance of injuries. As mentioned, I like to run this session on grass and run a pretty flat course with only gentle and very short undulations (in most cases it’s only a few meters per kilometre) so that there is less external influence on my pace. However, if your upcoming race is undulating, you can perform this session on terrain that simulates that, as well as getting in specific hill reps.

We hope you find this insight into a training session of a Triathlete useful. As outlined above this is a useful training session either for Sprint Triathlons, pure 5k running speed or could be beneficial for short course OCR events. Give it a go and let us know what you think!

Reject Mediocrity – How To Avoid An Average Life.

Reject Mediocrity – How To Avoid An Average Life.

Why is it that people everywhere are systematically wasting their potential, seemingly happy living their lives completely within their comfort zones, never experiencing what life has to offer outside of them?

Just because modern lifestyles are made physically more comfortable to due technological advances, is it acceptable not attempting to use our remarkable bodies to the limits they are capable of?
Acceptance Of Mediocrity is Like An Epidemic

How many people do you know that settle for mediocrity or even less when it comes to their health, lifestyle or physical functionality? Maybe you can even count yourself in this category or can remember the time you could.

It’s easy to see just by looking around you, whether at work, in the street or whilst out eating or drinking that it is the majority. They have turned their backs on their natural physical traits and lazily resigned themselves to never physically challenging themselves.

Maybe it’s symptomatic of a culture that no longer encourages healthy competition and a society that is conditioned to taking the ‘easy’ option at every opportunity and looks for excuses for underachievement.

Surely many of the negative health and social issues that are prevalent today exist primarily because society on the whole is nowhere near active enough and lacks the inclination to be so.

 

Buck The Trend And Reject Mediocrity

Because it’s how the majority choose to live their lives DOESN’T MAKE IT RIGHT.

It’s can’t be right to allow your body to fester in inactivity or without regular challenge. If this were so the human body would react positively to such environments and it clearly does not. The human body reacts positively to being pushed, to being tested, to being CHALLENGED! Not to mention the numerous positive psychological benefits too.

TrueSapiens reject mediocrity by repeatedly challenging themselves, pushing and striving to be the best version of them self. TrueSapiens respect and celebrate their physical abilities and seek opportunities to challenge it’s boundaries.

This is the TRUE spirit of the SAPIEN. Reject mediocrity, challenge life and BE TRUESAPIEN.

The Green Smoothie. How You Can Benefit!

What is a Green Smoothie, how can they benefit me and how do I go about making them?

TrueSapien friends YemSmoothies give advice and answer some Frequently Asked Questions on the subject.

What is A Green Smoothie?

Green smoothie is a thick beverage made using whole fruits a liquid base and leafy greens. Dark leafy greens are nutritional powerhouses containing vital minerals and nutrients

 

Green Smoothies Are Bitter, Can I Add Sugar?

There’s no need to add sugar to your smoothies. Your solid green smoothie sweeteners are some fingers of banana, pineapple rings, mango chunks or dates.

 

What’s The Best Green Smoothie For A New Starter?

Lettuce leaves, Pineapple, Cucumber and Water. Lettuce leaves are quire subtle and will ease you in to the ‘green world’ quite gently. Hopefully you’ll graduate to using Kale and Spinach which are awesome green leaves!

 

How Do I Make A Green Smoothie?

Simple! All you need is a blender, come fruit, green leaves and a base (i.e. water).

 

Can Green Smoothies Be Used As A Meal Replacement?

Yes. If you are drinking a green smoothie as a meal replacement you should ensure that your smoothie does contain protein and some healthy fat. For example you could add some Chia Seed for Protein and a teaspoon of Coconut or Flax Oil for fat.

Remember any changes to your daily nutrition should be sustainable. Small, incremental changes that are long lasting are far more beneficial than drastic, short lived overhauls.

For further smoothie advice and a host of recipe ideas visit @YemSmoothies on Instagram and Facebook.

How To Prepare For A Spartan Race

How can you prepare better for a Spartan Race or other OCR event? These challenges require specific preparation if you’re going to get the most from it and perform at your best! TrueSapien’s very own Spartan Race Guru and recent Spartan Elite Sprint podium finisher Ben Comery gives some secrets to his success.

General Preparation – Hills, Carries and Burpees!

For me preparation starts weeks before the Race. Spartan is know for a few things. Hills, Carries and Burpees.
Let’s start with hills. Make these your friends, go out and find as many hills as you can. I try and make all my Easy Pace runs have over 100m of elevation gain and my long runs are always hilly.
Carries will try and kill you. They are diverse and plentiful in a Spartan race. Tyres, logs, sandbags, stones and buckets. You can’t just lift weights in a gym and expect to succeed. Lifting a weight is very different to moving through rough terrain with a weight. As with everything, practice makes perfect so grab something heavy and go for a walk, you’ll thank me on race day.
Burpees are an Integral part of Spartan. If you fail an obstacle you will be rewarded with 30 burpees. The good news is you can train these at home and they will help with a lot of obstacles on the day. They train your whole body and help with getting over the walls that are littered around the course. A great work out to try is Death By Burpees, Start a timer and complete 1 burpee per minute until you cannot complete the number of burpees within the minute i.e 1st minute 1 burpee, 2nd minute 2 burpees, 10th minute 10 burpees etc.

 

Two Weeks Out

I usually perform a race or time trial of a similar distance just to get a feel for fitness. Spartan Sprint use a 5km race, for a Super use a 10km. For the Beast I would move it out to 4 weeks out at Half Marathon distance. From this point I start dropping weekly mileage by 20%, keep the intensity high but just shorter.

 

Final Week

Drop mileage to 50%. Now is the time to rest, any training from this point will have little affect come race day. Use the time to practice your race pace and to really get a feel for how fast you want to go. I up my carbohydrates from this point aswell. 10g per lean kg of body mass is recommended but after a few days my hunger starts to disappear so I just make sure every meal has large amounts of carbohydrates in it. Hydrate. 1g of Carbohydrates can hold 4g of water! If you increase carbs but not water you will become dehydrated quickly and a 2% loss in hydration causes a 40% loss in performance.

Race day

Wake up early and eat. I usually eat a bowl of porridge and drink 500ml of water 3 hours before the Race. After this I usually sip electrolytes just to keep myself topped up. 10minutes before the Race I take caffeine (180MG of encapsulated caffeine) if you get anxiety before a race you should avoid this as caffeine increases nerves but if you can tolerate it caffeine is a great supplement.

 

Lastly have fun! I mean that’s why we do it, isn’t it? 

Triathlon Training Update – TrueSapien and Team GB’s James Hodgson

Triathlon Training Update – TrueSapien and Team GB’s James Hodgson

 

Why is it always me? ~ Neville Longbottom

As the title of this update from the one and only Neville Longbottom in Harry Potter and the Chamber of Secrets says, ‘Why is it always me?‘.
I say this as for the fourth, yes, fourth, off/pre-season in a row I have had my triathlon training hindered by an injury of one kind or another. Since 2013 when I damaged my right rotator cuff that has caused on and off problems with my swimming. Back in 2014/15 I had a suspected stress fracture in my pelvis that stopped me from running. 2015/16 it was sinus tarsi syndrome in my ankle that put a “stopper on death” (just messing with you, that was Professor Severus Snape in Harry Potter and the Philosophers Stone, bonus points if you read that in his/Alan Rickman’s voice!)…. I digress, the sinus tarsi also hindered my triathlon training by stopping me running for a fair bit of time. So you can probably understand my frustration that after managing to be super consistent since my return from Worlds in October through to mid-January my right shoulder started to play up for a few weeks, and as soon as that righted itself, my right knee/ITB has decided that it is time to start complaining! I’m quickly becoming proficient at using RockTape to strap up my knee/ITB and hopefully everything clears up soonish and I can have a good run at March and April!

 

 

Other News

In other news I’ve also got applications in for a couple of PhD projects once I finish my masters (which is currently very hectic!), so fingers crossed I get one of those to keep doing research when the next academic year starts!

That’s it, a really quick one so until next time, a big thank you to TrueSapien (www.truesapien.com/) for their support and kit, Trion:Z (www.trionz.co.uk/) for their DuoLoop bands and new Zen Loop Solo/Duo which are keeping me focused and sleeping soundly (use code ‘JamesHFreePP’ on any order to receive free postage and packaging!), Sunwise (www.sunwise.co.uk/) for their Waterloo sunglasses which keep my eyes protected during training and racing,  Aqua Sphere (www.aquasphereswim.com/uk/) for providing me with swim kit for the 2016 season, Pedal Potential for their support (www.pedalpotential.co.uk/) and Bulk Powders (www.bulkpowders.co.uk/) for their nutritional support! Also a shout out to my coach Jason Battle of PerformanceCoaching (www.performancecoaching.me/) for his training plans and guidance!

How I Began Open Water Marathon Swimming – Alina Warren

How I Began Open Water Marathon Swimming – Alina Warren

Alina Warren – An introduction

Hi, I am Alina, an open water marathon swimmer from West Wales. I started open water swimming in the summer of 2009, when I was 16. I am a PhD student at Aberystwyth University, and I can be found in the water when not in the office.

How I started open water marathon swimming

My journey to starting open water swimming was completely unplanned. I was on holiday with my parents, both keen canoeists. My father had taken me out into the lake to learn the basics and I of course fell out and had to swim to the edge. It was quite unpleasant and certainly not the moment I found a love for the open water.

The next day my dad challenged me to swim the width of the lake, a very short distance, but a challenge all the same. It was very cold and I struggled across, with a mixture of doggy paddle and backstroke. I have always been one for a challenge and my father knew it. The next day he challenged me to the length, a half mile and I succeeded. The subsequent weekends after we had returned from our holiday he continue to drive me to local lakes in Wales. After a few of these weekends I managed to master some basic front crawl and my swimming was quickly improving. My love for the open water was found when I swam my first mile, doing front crawl, without stopping. From then on challenges of greater distance, in less time were constantly being set.

I had never considered myself a swimmer

I try and explain to people that I was never a swimmer, nor did I ever plan to be a swimmer. It happened by accident really. I have always enjoyed sports, but had never realised I had an aptitude for endurance sport, as I had never really been exposed to it as a child.

From beginner to swimming across Scotland!

Three years after I started swimming in the open water we (my dad and I) decided to come up with a challenge. A challenge I could train for as our weekend trips were becoming a little monotonous. I gained a fantastic coach and started training in an endless pool multiple times per week as well as the open water on weekends. The challenge we came up with was to swim across Scotland, using the great Glen Way, a 117km channel from the east coast to the west coast. We gathered a team made up of 1 land support, Ady, a team Dr on the water, Simon, and my Dad and Gary, both experienced canoeists who led the expedition as well as sighted me whist swimming. We succeeded and gained a world record for being the first swimmer to ever complete this waterway. My love for swimming has only ever grown and it’s now a fundamental part of my day. Living on the coast gives me the opportunity to swim in the open water as much as the weather allows, and I also have a coach based here with an endless pool too.

Keep up to date with my swimming, training and trips away by following my Instagram (@alina_warren), and please feel free to get in contact!

A Runner’s Training Diary. Run Like A TrueSapien!

A Runner’s Training Diary. Run Like A TrueSapien!

Discover what makes runner and OCR Competitor Ben a TrueSapien. We’re following Ben’s training diary over the coming months to gain an insight into a TrueSapien’s daily training.

Read the first post in this series for a Background to Ben and the first week of his diary.

What follows is week 2 & 3 with Ben’s account of how he felt before, during and after and a description of the session.

 

15/1/17
Before: Ready
During: Cold and wet
After: Sore ankles
21km/13miles –  2 hours
Went exploring the NDW again. Lots of frozen mud to smash my ankles and ice to catch me out. GREAT fun !! Nice time on my feet with some new shoes

16/1/17
Before: Sore ankles
During: Fast!
After : ankles still sore
Easy miles to recover from sunday. New shoes feel fast even though they are heavier ! Ankles still sore fro the weekend

17/1/17 double
6am
Before: ankles better
During: good
After: ready for the day
6am run just to wake me up. 20minutes out and back. Freezing!!
7pm
Before: Still sore but getting better
During: Fast!!
After: sore ankles but feeling good
Same run as yesterday but 8s/km quicker! At the exact same HR!! Still easy km for the moment. Back to back quality sessions coming soon.

18/1/17
Rest day  + “cheat” meal

19/1/17
Before: Sore ankles
During: Heavy legs
After: Sore
Quick 20minutes in the A.M longer run planned for  P.M but work went side ways

20/1/17
Before: Sore ankles still
During: heavy legs for the first half, settled in after
After: Shocked!
8x 3minutes Hard (5km race pace) with 2minutes reco very jog. Pushing vo2 to the max and reintroduction to the pain cave a vitally important place if you want to be competitive! Felt tough but first Hard session usually is! Estimated vo2 is now 59! Even with sore ankles and heavy legs

21/1/17
Before: Sore ankles still
During: feeling good
After: Happy
1mile threshold with 1minutes rest x 5
Building that lactic threshold while fasted! Hitting 4min/km putting me on target for 80-85minute half marathon !

22/1/17
Before: Sore ankles
During: STRONG!
After: Sore ankles again
Long slow run, 21km exploring the NDW struggled to keep the HR low due to the changes in elevation but averaged 146bpm (74%)

23/1/17
Decided to rest due to the ankle. It’s important not to make injuries worse when your body is telling you something is wrong .

24/1/17
Before: ankle feeling better
During: started to get sore towards the end
After: Sore but not as bad as before

25/1/17
Another rest day to try and get in front of this before it gets worse and i can’t run at all.

26/1/17
Rest.

27/1/17
Before: Tired but ready
During: Strong ! Until i lost my footing on a pothole!
After: Swollen and sore ankle!
1000m Intervals at 3:30 pace, could quite manage to maintain pace as i was feeling tired from work and a nasty head wind on the up hills killed me but hitting around 3:40/km. Everything was great until i lost my foot in a pot hole! NSAID and rest and hope for the best now !

28/1/17
Rest. Swelling gone down but still uncomfortable

We’ll have more from Ben’s diary in the coming weeks to see how he responds to his injury on the build up to his first race of the season!

Kettlebells. How To Get Started With Kettlebell Training.

Starting anything can be daunting and overwhelming and that’s certainly the case with adding new and alternative training concepts to your plan.

One of the most popular additions to many functional training programs is Kettlebell Training. The advantages of Kettlebell Training are widely recognised and much lauded. One of the standout attributes to this form of training being that outlay is relatively minimal and training can be performed almost anywhere …… but to get optimal results it’s vital to get the right equipment for YOU.

Jamie Lloyd offers this advice. Jamie is ‘The Total Body Breakthrough Expert’, an award winning health and fitness coach committed to helping people achieve what they had believed to be impossible.

 

Buying A Kettlebell

It used to be relatively easy to choose a Kettlebell as there were few companies selling them. Now they are widely available and you can even purchase them at your local supermarket! But they are not all the same….

As you begin with this form of training it’s possible to get great results from just one Bell. But which one? There are so many different shapes, weights and sizes to choose from.

Kettlebell Weight

Now I’m going to be very generic here with these recommendations. You yourself will know whether your natural strength is above or below average so adjust by a couple of kilo’s either way accordingly.

When starting out, this is what I recommend:

  • Women – 8kg (18lb) kettlebell
  • Men – 16kg (35lb) kettlebell

 

If you do have the available funds to allow the purchase of more than one Kettlebell this is what I’d recommend for the average male and female:

  • Women – 8kg, 10kg, 12kg
  • Men – 16kg, 18kg, 20kg

The Handle

The Finish

When you’re performing repetitive swing, clean and snatches with the kettlebell and it has a rough handle or seam running down it, it will be extremely irritating. So have a good look at the handle and ensure it is really smooth and even. It’s usually the cheaper ones that have a poor finish to the handle so beware, don’t just take a quick look, run your hands over it to ensure it is free from blemishes.

Handle Diameter

The diameter of the handle is really important, especially if you have large hands. Decent kettlebells have a handle diameter of at least 31-33mm going up to even 38mm for the heavier ones. Cheap kettlebells come in a variety of shapes and sizes. Some have rubber or really thin handles which make them almost impossible to hold during swings and very awkward during snatches. Also, avoid plastic kettlebells at all costs!

As mentioned earlier, most handle diameters increase in size as the weight increases. My personalfavourites however are competition kettlebells which have a uniform diameter of 33mm which is great for consistency as you progress. These can be a little more pricey though.

 

Summary

So there you have it. An honest opinion of the key factors involved when deciding which kettlebell or kettlebells to choose when starting kettlebell training. If you’re still unsure and in need of further advice seek out and speak to a professional. not somebody who has taken a weekend course but one who preferably competes in kettlebells. Or alternatively contact myself Jamie Lloyd.

 

Thank you to Jamie Lloyd for this article. Jamie is available for Personal Training, Nutrition Coaching, Sports Massage and Group Fitness Training.