Energised Advent Challenge, Thoughts & Links, Week 3

Week 3 of our Advent Challenge, how are you feeling?  We have had a great Energised Week with the Christmas 10km Weston Race, a wonderful Christmas Energised Meal, Enhancing Performance Workshops in London  and so much more.  Like everyone it is busy, so we would really advice you too once again, take a moment to STOP and have a think about how you are feeling?  How is your hydration, good food, daily exercise and overall well being?  Keep it in balance, fitness, fun and friends/family time.

2 thoughts for inspiration:

Sports Personality of the Year 2012, oh my goodness…. who will be the top 1,2,3?  Do share your comments below as we would love to know what you think.   We think it will be between Ennis, Farah, Wiggins, Weir and Murray …. so we managed to narrow it down a bit!! Here is the line up: http://www.telegraph.co.uk/sport/olympics/9704039/BBC-Sports-Personality-2012-shortlist-Bradley-Wiggins-heralds-best-year-of-his-life-after-topping-nominations.html#pd_a_6719906

Strictly Come Dancing.. Semi to Finals Week, who has got your vote?  Imagine what you could achieve if you really focused and committed for 3-4 months with a goal? What could you do? We have had the pleasure of working with a lot of the Strictly people over the year’s and all I can say is they are really clear, dedicated, positive, passionate people. So if you committed like they do, what could you achieve?

3 Links & Good Reads…. check them out: 

Log onto and read my Expert Advice and Tips to the questions posted in the Zest Magazine: Expert Online Forum last week, loads of good stuff … : http://www.zest.co.uk/forum/expert-clinic/festive-fit-tips-from-performance-coach-kim-ingleby/1670-2.html
Did you download this Free Christmas EBook, packed full of great information and put together by a great friend and Expert Personal Trainer @MarkPT, all you have to do is click here to receive it, well worth it & feel free to sharehttp://www.theweightlosstips.co.uk/christmas-freebook/

And finally before our next Blog, have you had a read of our 7 Top Tips to Improve your Running Off Road & a YOUTube clip to reduce the risk of injury for the Running Bug : http://therunningbug.co.uk/rbblogs/energised-running-thoughts/b/weblog/archive/2012/12/07/7-top-tips-to-improve-your-off-road-running.aspx

17th – Christmas Day!! 

Nutrition, building on last week Aim to….

* to cut out  (or reduce by 70% if that is easier)all biscuits, refined white sugars and white carbohydrates

* to increase quality fish, nuts, seeds &  green vegetables, garlic, chilli, ginger into your daily meals to boost immunity and well being

* To drink a minimum of 1.5litres of water per day including a pint of warm lemon and water in the morning

* To spread your alcohol content throughout the week, so you are reducing any excess days

* To have dark fruits, an apple or kiwi with a few nuts or seeds before 2pm every day to boost your energy & immunity

* To plan your choices when eating wisely and only have a starter or a dessert if you are out a lot

Exercise, building on last week, make time for it… 

* To walk for at least 30 minutes total per day, and spend 10 minutes stretching daily especially if travelling

* To do this mini circuit at least 3 times in the 7 days (if you are any other training), assuming you are warmed up:

2-3 sets of 15 reps of each or 60 secs for cardio exercises: Skipping, Burpees with wide leg split jump, Step Ups or up and down stairs (watch your foot placement) // Frontal Raise, Pec Flys, Bicep Curl with Shoulder Press or Full Press Ups // Moving Lunge with Overhead Extension // Plank, Dorsal Raises, Side Crunches, Back Alternates

* 20mins of running, cycling, swimming 3 x per week – make it happen!

* Foam Roll and Stretch daily

Well Being… listen to your body and make those little changes…  

* Get to bed by 11pm at least three nights a week, sleeping, reading or loving!  It will make the nights out you do have even better and more enjoyable

* Plan your 2013 Goals, what would you like to achieve, write down 12 things, one for each month and then work out how you are going to do it… make it happen

* Give or do something for charity, give back during the festive time and make time for people less fortunate than us

* Keep it going.. write three positive things in a journal and one learning every day (or at least 3 times a week)

Fun….. keep it in balance & have a good time!

* Do an random act of kindess to 3 people you know & 1 you do not, to make their day

Last year we did a great fun, Energised Advent Calender in aid of Team Hannah (who is still undergoing treatment, visitwww.teamhannah.com to support and find out more) , which is still live so you can check it out daily here: http://www.youtube.com/playlist?list=PL2D2F0C8723C6CC85.

Plus follow us on Twitter @kimingleby & Facebook for daily fitness challenges and tips…. Happy Advent Team Energised!