NIKE TRAINING CLUB APP

You may have seen me talk about this app a little bit before on my Twitter. This is the Nike Training Club app - another fantastic addition to Nike's collection of rather awesome apps (which also includes Nike Running, which is a firm favourite of mine!). There is SO much to do with this app that I'm not entirely sure where to start with this review?! So I guess it'll be easiest to start at the homepage.

Firstly you're greeted with the "Workout of the week". Workout inspiration right there. Ready at the touch of a button. No need to think of a routine and in a second you're ready to begin you're workout. This week's workout is "Sweat + Shape", a 30 minute routine where all you need is dumbbells (but you could always go without if you didn't have any). Having a weekly routine set for each week can be incredibly useful for those that need some regular workout inspiration or are pressured for time and struggling to think of what to do.

Little to no equipment needed
What's great about this app is it's equally great for working out at the gym or at home. Lot's of the workouts use your own body weight whilst others only use a few pieces of equipment. The equipment used are pieces that you'll find widely available at gyms such as dumbbells or medicines balls. Don't worry if you're not a member of a gym though as there are definitely a lot of other routines available that don't require this sort of equipment.

Videos, photos and step by step instructions
If you stumble across a move you're not particularly familiar with then it's not an issue. Simple flick through the steps with photographs or watch the video to follow the instructions. It's so handy having someone show you how to do the moves all within one app. You could then modify the moves to your level once you know how the move should be performed correctly.

Tailored workouts
Need a more structured program? Step in their 4 week long programs! Select from get lean, get toned and get strong. Then select whether you're a beginner, intermediate or advanced. (The level you chose affects the level or workouts you do each week). Review your program, click done and that's it. A tailored workout that will focus on the area you want to improve it. You can also sync up your runs to this feature so that it recognises these as extra workouts.

Specific targeted workouts
If you're not sure what sort of workout you feel like trying then hit the "Find Workouts" button on the homepage. It brings you to four choices - Get Lean, Get Toned, Get Strong and Get focused. Within each of these workouts you again has beginner, intermediate and advanced choices.
Get Lean - High interval cardio to slim down
Get Toned - Light weights nad intervals to add definition
Get Strong - Increased weights and reps to build strength
Get Focused - 15 minute workouts to target specific areas
Once you've followed through these two screens you'll be presented to a whole list of workouts to choose from. It'll tell you the length, what you'll need (if any equipment), the duration, allow you to set your music and also review (& customise) the workout before you begin.

My favourites include:
Vinyasa Rush
Dynamic Yoga
Solar Power Yoga

And did I mention it's all COMPLETELY FREE?! Personalised workouts, special guest workouts from athletes from a whole variety of sports - all right at the click of an app. I really cannot recommend this app enough. It has so many possibilities and I've personally only touched the surface of the number of workouts I've tried. 

If you've tried it out before let me know which workouts you'd recommend! And if you're in need of a little workout inspiration and motivation then definitely download this app. Need some new music for your workouts? Check out the Nike Women and Nike Training Club playlists on Spotify for some brand new music as well as some perfect classics.

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SPEEDO TRAINING KIT

About a week before Christmas the awesome people at Speedo very kindly sent me a rucksack filled with some fantastic pieces of training equipment. When they said they'd like to send me a small kit I was just expecting a swim cap and perhaps some ear plugs. So, when I arrived home to all this it's safe to say I was extremely shocked! I can't thank Speedo enough for sending this kit over, it's going to be extremely useful for my training this year! I haven't properly road tested any of it yet, apart from the microfiber towel but I've got a couple of posts planned ahead. 
I was sent three training aids which I'm hugely interested in trying out - the pullbuoy was actually on my Christmas list! It's also extremely handy having one dedicated bag to head down to the pool with as I normally end up taking quite a lot of things. 

Huge thank you to Speedo again and I'll be sure to post some kit reviews in the next couple of weeks letting you know what I think!

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THE 24 DAYS OF CHRISTMAS FITNESS ROUND UP

For the past 24 days leading, up to Christmas Day, I've posted everyday with fitness themed ideas. I've loved writing about fitness, it's something I'm hugely passionate about that I found incredibly naturally to me to write about. I've really loved writing these fitness themed posts and I'm planning to continue heading down this content route into the New Year. Below are the links to all the posts that have gone up this month!

12 Days of Christmas Workout, Simple Banana & Oat treats, Workout playlist, Super Simple Granola, 'That' Post-workout feeling, Smoothie Bowl, Barrecore, Homemade snack bars, Working out when the weather's against you, Addicted to omelettes, Fitness First H.I.T.T class, Easy Banana Muffins, My road bike & I, Vegan, refined sugar & no cook brownies, Training solo or with a partner, Cookie dough stuffed chocolate cups, My most used fitness apps, Ice cream sandwiches, Learning to leave the music at home, Snowman protein truffles, Inspiration & Motivation, Hemsley & Hemsley cookbook, Writing a training schedule and Cookie Dough Ice cream. 

If there's any specific posts you've enjoyed this month, of if there's anything you want to see more of on here in 2015, let me know @afloralcrown.

I hope you all had a lovely Christmas and hope you all enjoy the rest of your holidays!

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LEARNING TO LEAVE THE MUSIC AT HOME

I struggle to run without music. Swimming, weights, cycling - all 100% I can do without music. But running? That's where I struggle. Quite a bit in fact. As soon as I even think about heading out the door for a run I need to know where my headphones are.

The truth is that I love running to music. It can help me keep pace, know how long I've been running for, and my biggest reason? I find it very motivating for me. Certain songs can really help me keep going, speed up and get me up the tough hills. But, for my big challenge next year I can't use music.  Not even one. tiny. song. (Although I think I may find myself singing at one point)... It'll just be me, my environment and my brain together. A mental battle which I'm preparing myself to dive into.

Not only do I need to get used to running without music due to not being able to race with it but also to learn about my breathing and working on my pace with it. Sometimes running with music can have a negative effect. If you listen to a high tempo song, yes it can increase your pace and motivate you but, it can also affect your heart rate and equally your breathing. This quickened heart rate means your breaths can soon speed up making you breathe quicker and shallower. Sometimes deeper breaths can really help you keep going for longer and also mean you're not panic breathing to bring oxygen in. So getting rid of the upbeat music can help maintain a more balanced and steady pace of breathing. Without the music it also means you have the ability to listen to you breaths and react accordingly, perhaps slowing it down if it's too quick. Much like when I swim I can count my breaths to my strides focusing on my pace.

Personally, I find I have to mix my workout playlists up a lot or change the order around, especially for long runs. Otherwise, halfway through a playlist I suddenly realise how much longer I've got to go and it can either motivated me if I'm having a good run or can also become rapidly demotivating as I think of how much further I have left to go. Turning off the music also makes you more aware of your surroundings. You're awakening your senses with the stimuli that are around you, those of which may have been previously blocked out by the music in your ears.

I'm hoping to get a GPS sports watch in the next couple of months. I've got my eye on a couple of different ones including the TomTom Multisport GPS watch as well as the Suunto Ambit 3 - both of which look great for triathlon training. I think this will definitely help me to just get out the door and run without worrying about my music as the watch records my workout, rather than my phone (which I use both for music & record keeping with the Nike+ Running App). I'm looking forward to simply putting my trainers on and heading out the door with just my watch. And one extra bonus of no music? No tangled headphones or ear buds falling out on me!

If anyone has any recommendations on sports watches or any reviews let me know @afloralcrown on Twitter. Also, what are your thoughts on running/working out without music? Do you find yourself relying on it too much or are you better off working out without that motivation in your ears?

I'm posting everyday as part of my 24 days of Christmas Fitness. Make sure to check back each day for a new post all the way up until Christmas Day !

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TRAINING SOLO OR WITH A PARTNER?

*photo of Charlie taken by me*

I'd say around eight out of ten times I prefer to train alone. At the moment I always train alone. Sometimes that's a good thing and sometimes it isn't. By yourself you can control what you do, where you do, where you go and how long to do it for. You can also cut the session short if you feel like it. You're completely in control, you're just dealing with yourself. All of these things can change when one person becomes two. Instead of dealing with one schedule you're having to juggle different ones.

However training with someone else can be hugely beneficial. Having someone there in itself is a huge motivator. And having that motivation behind you is something is something that can often be overlooked, especially when you're competing in a solo sport.

A partner gives you company. This is probably the most obvious one but, something that is extremely handy whilst on long bike rides or out running. Rather than being a potential chore, training with someone else can be a fun experience and can make even the hardest training session a little easier.
They understand you and what you're going through. If you're training with someone that has a similar event coming up, there's always someone to talk to about training, kit, preparation etc. It can sometimes be a struggle talking to family members or friends that don't get why/what you're training and don't really fancy talking about it 24/7. If you've got a person in the same boat as you it gives you the opportunity to talk to someone with a similar mindset. This is one of the things I also really like about Twitter. Join a community and there are literally hundreds of people across the world willing to talk about anything from to kit to training, to events and offer you tips. Also the blogging community. Fitness blogs are on the increase with some fantastic reads out there (I've done a couple of posts showing you my favourite blogs here and here) and they can offer huge motivators as well as offering tons of tips.

When you train alone it can be far more challenging, especially mentally. This again is a positive thing and a negative. In a race you're not always going to have someone there. You need to be able to get through the long runs/cycles and swims on your own. But initially those long training sessions can be really hard without someone there.

Running clubs - set routes, days and also important during these darker evenings, safety. Plus, there are HUNDREDS about the country now. Not one near you? Grab some friends and set up your own one. Not only is a great opportunity to do set and focused training but it also gives you a great chance to get up and work out.
Exercise classes - great to workout with friends if you don't want to be alone and also someone to be a bit competitive against. Plus if you end up at the front, you're not there alone!

At the end of the day I think it's a bit of both. We enjoy being alone to workout and having that alone time but sometimes we do just need a friend there, whether that's for company or for motivation. For me, at the moment, working out alone works best the majority of the time. I don't really have a set schedule, with each day as my routine can change fairly often. It's useful for me to able to go and train when I can do.

We're all different and I think it's a case of the situations and circumstances we find ourselves in that suit working out solo or working out with a partner. There is no right or wrong and if you feel like training alone sometimes then that's the best option for you.

Let me know what you're thoughts are and when are the sorts of times you find yourself working out with a partner or solo? Tweet me @afloralcrown.

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FITNESS FIRST @ CHARING CROSS - H.I.T.T. 90% CLASS REVIEW

*Photo - Fitness First website*

Whilst in London recently not only did I try out Barrecore but I also got the chance to try out a class at Fitness First. Anyone can sign up for a complimentary class so it's definitely worth checking them out to see if there is one near you! The class I tried, is currently only held at the Beat Charing Cross Branch. I headed down for a 6:45am H.I.T.T 90% class with Charlie and prepared myself for an early morning workout.

The class only lasts 30 minutes making it perfect for a great early workout session before heading off to work. It's split into four workout areas which they vary from class to class. The aim of this H.I.T.T 90% workout is to get your heart rate up to 90% of it's maximum, once you've reached that you then aim to keep working for the duration of the exercise above 85%. You each have a heart rate monitor which connects via bluetooth to an iPad. This provides a live feed to a screen showing everyone's heart rates and current levels. There are numerous screens placed around the workout area meaning you can always see what level you're working out.

Firstly, I never reached 90%. The closest I actually got was 89%. I think everyone else in the class reached it, including Charlie, but I could just never seem to get there. The only workout station Charlie hit it on, and I came close to, were the curved treadmills. Even though it was a really good class that challenged me, I just couldn't seem to reach that target. On the treadmill I really tried but my quads began to hurt quite badly so to avoid injury I decided to stop, do the press ups and then try again for as long as I could at a more comfortable pace.

Here's a quick run down of the exercises that we performed in our class. You spend 5 minutes on each activity before heading onto the next one - each time aiming to hit 90%.
- Squats and wall throws. This was performed with a large beach ball sized weight ball around 6.6lbs (I think). You perform a squat and then push the ball up high onto the wall. This is repeated 10 times. You then do 10 toe taps, before repeating.
- 10 press ups followed by sprinting on the curved treadmill until you hit 90% heart rate. Once that heart rate target was hit you repeated it all over again starting from the press ups.
- 10 side lunges with a Vipr bar, followed by 10 180 degree jumps over the bar.
- Finally we performed bear crawls whilst dragging a sand bag, sprinting back to pick up a soft, weighted disc bag before jump squatting it back to the sandbag. We repeated this for the 5 minutes.

Overall, I really liked this workout. It got my heart rate up and I definitely felt worked out by the end of it. I enjoyed this type of training, but it's not something I'd personally do on a regular basis as part of my current training. I liked the short length of the workout, it's really handy before heading to work and you want to fit in a good workout session in the morning. Because I'm performing for an endurance event I need to build my endurance, which this format of working out wouldn't really do for me.

It'd highly recommend giving this a go if you like the look of shorter workout classes, want a good workout and are aiming for a short term results but it's not something you want to be regularly doing if you're training for a marathon. It will help you strengthen and tone up, great if you've got an event you want to tone up for a couple of months down the line and improve you're overall short term fitness.

Check out the Fitness First website to see the sites available near you and also to try out a free class. Have you tried any classes by Fitness First before? And is this the sort of workouts you prefer? Let me or tweet me @afloralcrown.

I'm posting everyday as part of my 24 days of Christmas Fitness. Make sure to check back each day for a new post all the way up until Christmas Day!

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WORKING OUT WHEN THE WEATHER IS AGAINST YOU

Living in the UK means that the weather isn't always on our side. We do have those beautiful, sunny days, not a cloud in the sky and it's actually quite warm. But, for the most part the UK is known for having some pretty dreary weather the majority of the year (expect for this Autumn & Winter it seems where the weather has been rather pleasant!). It's dark, grey and the rain tends to tip it down making outdoor exercising and training not the most pleasant of experiences. So, when the weather isn't playing fair and it decides to chuck it down or you're facing a pretty terrible weather scenario to train in, I'm sure I'm not alone in thinking "I'd rather just stay in bed".

But sometimes we do just have to get out of bed, get kitted up and get training. For the times we don't fancy having our workout in the great outdoors, there are definitely some alternatives. The most obvious one - apart from inside our own homes - is probably the gym. A warm, dry space that has all the equipment you need. Perfect. I really do enjoy working out at the gym for those days when it's far too cold outside or if I'm really not in the mood to battle the elements. It also means I can do my cardio as well as working with some weights, all in one place. It's got everything I need. However, exercising for extended periods of time indoors isn't always the best option. It can be severely demotivating. I personally can't deal with running more than 10k on the treadmill, I'd much rather run outside. Also, when you work out indoors it's not always creating the most realistic experience. When you head out on the bike next, you may find you struggle to cycle for as long or as far as you could in the gym. If you enjoy running on the treadmill, or cycling indoors, try using the hills as it will adjust the incline and resistance, recreating a more realistic environment. Treadmills are quite handy for speed sessions though, perfect for if you find the track you regularly train on is perhaps a bit more suited for ducks.

But for when you do inevitable have to train outside? Always make sure to dress appropriately and ensure your equipment (e.g. bike) is in proper working condition before you set off. Layering, especially during these colder months, is really useful. Light, breathable layers are much better than one thick, heavy layer. It's best to start with more layers on and remove them if you need to. You can take layers off during a ride but you can't add more if you're in the middle of nowhere.Clothing should also be visible to ensure you are seen by other road users and lights are essential to make sure you are seen in the dark. If you're out cycling, wear gloves. I learnt my lesson with this last week when I got to my destination with very little feeling left in my fingers. It's not fun. Even if it's not a windy day, when you build up speed you're hands will soon feel the chill. In terms of your equipment, especially the bike, make sure it's correctly set up and ready to go. Before each ride check the tires to ensure they're fully inflated and always check your brakes. In wet and icy weather it's extremely important that your brakes are working correctly and efficiently.

In general safety terms - make sure someone knows where you're going and the route you're planning on taking. Have contact details on you and a phone encase you find yourself in any trouble. It's always important to remain safe and not head out if you're not comfortable with the conditions you'll be facing. Workout at home or at the gym if you think the conditions are not suitable. Being safe is crucial and not something that should be sacrificed to fit a training session in.

It can be hard motivating yourself to carry on during the hard weather, but sometimes a challenge by the elements and dealing with factors that are largely outside of your control is just what we need. The satisfaction of finishing a tough workout is a brilliant feeling. Equally, is the hot drink and post workout reward you have when you finish - they're essential parts of training!

What are the steps you take to ensure that your training doesn't come to a standstill as a result of the weather and how do you stay safe? Let me know and tweet me @afloralcrown.

I'm posting everyday as part of my 24 days of Christmas Fitness. Make sure to check back each day for a new post all the way up until Christmas Day !

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WORKOUT PLAYLIST

To go along with my 12 Days of Christmas Workout (which went up Monday!), here is a playlist of just some of my current favourite songs that I've been using in my training and workouts recently!

Don't Let It Get You Down - Johnny Swim

Emily - Lower Than Atlantis

Lay Me Down - The Oh Hellos

Take Me To Church - Hozier

Can't Hold Us - Macklemore & Ryan Lewis

Who We Are - Imagine Dragons

Shake It Off Taylor Swift

OctaHate - Ryn Weaver

Geronimo - Sheppard

In Dreams - Ben Howard

Let me know what you're listening to at the moment and what workout songs you'd recommend! Tweet me @afloralcrown.

I'm posting everyday as part of my 24 days of Christmas Fitness. Make sure to check back each day for a new post all the way up until Christmas Day!

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THE 12 DAYS OF CHRISTMAS WORKOUT

To kick start these 24 Days of Christmas Fitness on my blog I thought I'd come up with my own little workout, and fitness twist, along to that famous Christmas time song - "The Twelves Days of Christmas". 

If you're not familiar with the song it works by adding on a new "thing" each verse. With this workout it's the same idea but where you're adding a move with each new round. For example: you perform 1 Jumping Jack, then 1 jumping jack followed by two burpees and then 1 jumping jack, followed by two burpees followed by 3 squats. You keep adding on each move until you end up performing all 12 together at the end, for the final round. There's really no rush with this work out, but it you time yourself today, on the 12th and 24th December you can see if you can do it quicker each time!

So...HERE IT IS!

This workout is really it in its most basic and simple form. You can make the moves a lot easier or keep them simple depending on the sort of workout you're looking for. To make moves like squats and lunges harder; add weights or make them explosive - turning them into jumping squats and lunges to raise the heart rate and up the challenge. You can really adapt this workout and make it a lot more challenging if your looking for something harder.

To make it a longer workout you can either repeat it again completely from the beginning or you could work your way back down the song by removing one move each round as you go, meaning your last round will be just one jumping jack. If you're unsure of any of the moves make sure to check give it an online check, so that you know you're performing them correctly to limit the likelihood of receiving an injury.

I'd really love to know your thought on this workout and if you give it a go! Let me know or tweet me @afloralcrown.

I'm posting everyday as part of my 24 days of Christmas Fitness. Make sure to check back each day for a new post all the way up until Christmas Day - tomorrow's post with be my first recipe!

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HAZEL WALLACE AKA THE FOOD MEDIC

Say hello to Hazel Wallace or as you may know her, The Food Medic. She is currently studying Medicine MBBcH, having already achieved a degree in Medicine Sciences Bsc. She currently has a Clean eats & Healthy Treats eBook available filled with a ton of super tasty looking treats.

I first discovered Hazel via her Instagram, it's pretty awesome you should check it out, where she posts some incredible looking, super tasty and healthy food ideas. She also has a website where you shares her awesome #SundayService workouts, recipes and soon to be nutrition advice.

If you're looking for health and fitness inspiration, some great home and gym workouts as well as some healthy recipe ideas then check her out!

Her links are - Instagram, Website, Twitter and also her eBook.

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TRAINING & EXERCISING IN WINTER

I'm not sure anyone really enjoys training or exercising in the Winter. Summer months seem more appealing to many; it's a lot warmer, early mornings and did I mention it's warm?! Winter on the other hand is different. For a start, the weather doesn't tend to be as fabulous; rain, wind, even snow, don't tend to make working our the most appealing thing to do. And the pitch black early mornings -  make me think "I'm going to stay in bed" instead of "time to go out and run!".

So here are just a couple of tips that may ease the pain some of us have with working out during these colder months.

New Year Goals. Set yourself a challenge for the New Year. It gives you a goal and something to train towards over the this season. It can be anything; a 5k, 10k, Spring half or full marathon! It's completely up to you, but having a date in your diary to work towards definitely makes it easier to get up and go. I'm planning on running the London Winter 10k Run on the 1st of February

Buy new kit. You know that super snuggly looking jacket you've been eyeing up for months? Go for it. I find new workout kit definitely helps to motivate me to exercise when it's cold, especially if it's chucking it down outside. I recently picked up some long sleeved tops from Karrimor and they've really kept me warm when I'm up early cycling or going for a run.

Stay safe. If you're out early and whilst it's still dark you need to make sure you're wearable appropriate clothing. Wear reflective clothing that means you can easily be seen by others. Stick to routes you know and well lit paths if you can. Make sure somebody knows where you are and that you have a phone on you. If you're heading out for a longer run or cycle have I.C.E (in case of emergency) details on you if something were to happen.

Start your resolutions early. Although I have never really have resoultions for New Year, I do know that an extremely common one for many people is to exercise more and eat well. So what better way to kick start your resolution that to begin early? By the time Janaruay 1st rolls arund you'll be in the swing of a new fitness routine and can sit happy knowing you've made a great start in having  a healthy fitness journey.

Try something new. New classes, new workouts or even just a new route. Routine is a good thing. It adds structure to our days and can help keep us organised and motivated. But doing the same old exercise over and over again is a completely different ball game. If you're stuck in a workout rut it can leave you demotivated and unwilling to exercise. To combat this try a new class at the gym or simply run a new route and explore the area you live!

Get your workout in early. Although this isn't the easiest thing to do over Winter as the mornings are pitch black it can be a positive thing. If you do your workout in the morning it means you can spend the evenings after work just relaxing and knowing you don't have to go out in the cold. (Check out my tips on early morning workouts).
What are your tips for exercising during these colder times? Let me on Twitter @afloralcrown.

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LEARNING FROM A "BAD RUN"

I'm sure most people will have experienced a run when it hasn't gone they way they planned it at all. The pace may have been all over the place, you didn't run as far or as fast as you wanted/planned to, your legs weren't feeling great or your head just simply wasn't in it that day. Just because you've had a bad run though doesn't mean it's a bad thing. Sometimes we need those bad runs in order to move forward with our training and have a fresh start.

Take this an opportunity to restart your attitude to running and also take a break if you need it. If you keep having a few bad runs in a row sometimes it's best to just take a couple of days off and relax. The pressure to run can especially build up whilst training for a race. Have that break period and allow yourself some time off, then come back to it. Not only will your body be rested and ready to go, but your head will also be in it more and you'll be mentally ready to run.

If you haven't got a goal to train towards, set one. It can be anything from a beating a previous race result, to a new distance to run. When we get stuck in a routine we can get demotivated. So, mixing up that routine can give us a chance to get out that rut.

Finally, everyone has their bad runs, no matter their level. Don't get down if it happens. Get some new music, perhaps a new route, lace up your trainers when you're ready and get out the door. You'll soon fall back in love with running and realise that the bad runs make the good ones feel so much better.

Do you have any specific things that you do when you have a bad run or workout session?

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*photo of the lovely Charlie from The Runner Beans - taken by me

TIPS TO MAKING EARLY WORKOUTS A LITTLE EASIER

Prepare your kit. There's nothing worse than having to organise your kit and bag in the morning before your workout. The main reason being you have to get up even earlier. To solve this, pack the night before. Seriously, pack your bag.  I can't recommend enough how much easier it is when your kit is already to go. It means you can get changed, get up and just begin. Plus, extra time to sleep!

Book a classes. My local gym has a class on a Friday at 7:15am, and it's always completely booked up. People love an early class to get them set and ready for the day so take advantage of any gym classes that begin before work.

Give the gym a go. Get to the gym for opening and work out before you head to work. It'll help to wake you, ready you for the day and it also means you don't have to workout after you finish in the evening.

If you don't have a gym? Try and get up 30 minutes earlier than usual. Rather than laying in bed on your phone get up and try out a 30 minute body workout. You'll feel great afterwards and it's better than do no exercise at all.

Just do it. Sometimes we have to just get up and train. When you finish an event or race you can look back on all those early mornings and know they were worth it. Even if it's only one early start a week to begin with, get up and go!

What are you tips for early morning workouts? Let me know @afloralcrown.

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