Thursday 29 March 2018

The importance of nutrition for your Just Walk challenge


Hi, I’m Craig Peters and I’m delighted to be working with Just Walk as their resident Personal Trainer to provide lots of helpful fitness and nutrition advice to help prepare you for your Just Walk challenge.

To ensure you are feeling great and as prepared as can be in the lead up to your Just Walk challenge it’s important to think about what you are going to eat pre-walk and during the event to help you with endurance and maintain your energy levels. Here is what I would suggest:

Before: The day and evening prior to the event you should look to take on a decent level of carbohydrates, which provide energy and are the most important source of fuel for exercise. Your body can store small amounts of carbohydrate in the muscles and liver as glycogen, but these stores are limited so you need to make sure you’re fully fuelled before the event.

Personally, I love a bit of sweet potato, quinoa, chickpeas or lentils, and a good intake of any high-level carbohydrate foods the night before will help to top up your glycogen (energy) stores.
Be sure to opt for wholegrain varieties such as whole-wheat pasta, brown rice or wholemeal bread as the fibre in whole grains provide a slower release of energy – you don’t want to go off full throttle only to physically crash 20km in. Other good sources of carbohydrates include potatoes (with skins), couscous, beans and pulses. However, most importantly, remember to add generous portions of fruit and vegetables and get your protein from the likes of fish, chicken, turkey, beans, eggs, nuts or lower fat dairy foods.

During: You’ll certainly need something during your walk to give you a much-needed boost when you “hit the wall”, and we’ve all been there! The exact number of calories that you use up will depend on a range of factors, including walking speed, distance, weight, age, gender and muscle tone. However, an average woman weighing 70kg and walking 3 miles per hour (1 mile every 20 minutes) would burn around 230 calories an hour.

When I need an extra energy boost, a banana combined with natural crunchy peanut butter with no palm oil is the perfect snack (you just can’t beat it for me!). Fruit is a healthy snack and the natural sugars will provide a quick energy boost. Different fruits contain various vitamins and minerals, as well as fibre. Try bananas, apples, berries, orange segments and grapes.

In addition, fruity flapjacks and granola bars are both very practical in terms of carrying the items, whilst also a great source of energy. The fruit contained within these products will give you a quick boost of energy due to the sugar content, whereas oats are a starchy carbohydrate, which provides longer lasting energy. Oats also contain fibre, which may help you to feel fuller for longer.

Fluids: You don’t need me to say it; drink plenty of water. However, you must remain aware that there are dangers in drinking too much, which can result in hyponatremia: low blood salt level and fluid overload. Then, on the other-hand, you risk drinking too little and becoming dehydrated. A lot will depend on various factors such as the weather (bear in mind it will be May and Spring should have well and truly arrived), your body’s reaction to the demands of the event, sweat rate, age, etc.
Your body is under extreme stress during long distance walking.

You need to ensure you have access to fluids (there are plenty of water stops along the route) and ultimately that you are able to drink when thirsty. Don't risk running dry; wearing a hydration pack to ensure you will have fluids available at all times is really beneficial. 

The key is to respect the Just Walk event, respect the BIG 60km epic route and respect the terrain; both the inclines and declines. Remember, if you are not mentally ready, you are never physically prepared. That’s the key with anything, but more so when it comes to physical activity such as this.

Good luck!
Enjoy it; soak it up, drink it in, and be mindful, as events such as these don’t come around every day.

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About the writer:
Craig Peters is a qualified Level 3 personal training instructor, behavioural coach, and motivational speaker. Not only is Craig a professional, experienced personal trainer, he also enjoys pushing the boundaries and testing his own fitness levels and limits.

In 2016 he completed over 67,000 burpees, a full body exercise, to help raise £17,000 for St George’s Hospital in London. They saved the lives of his twin sons after they were diagnosed with stage 4 twin-to-twin transfusion syndrome. Craig’s fundraising efforts meant the hospital was able to purchase one of the machines used to save the lives of his twin boys.


Craig is also supported by global footwear and apparel brand, Reebok, who in February 2017 invited him as one of just 44 athletes in London, Sydney, Los Angeles and New York to take part in a unique Guinness World Record event to launch its new Nano 7 shoe. Craig also attempted to break the Guinness World Record for the most number of burpees within 24 hours. However, having reached 6,500 he had to retire due to exhaustion but is ready to attempt it again in July this year!

Looking for personal training to help you through our Just Walk event? Craig is very happy to help any of our Just Walkers with their training, if this is something you’d like to discuss, please fill out this form and Craig will be in touch.


The BIG 60km Just Walk – Warms-ups and Training


Hi, I’m Craig Peters and I’m delighted to be working with Just Walk as their resident Personal Trainer to provide lots of helpful fitness advice and suggested training routines to help prepare you for your Just Walk challenge.

Firstly, congratulations on making the courageous choice to take part in the 12th annual Just Walk event and participate in the BIG 60km! You are in for an experience you’re likely never to forget; the spectacular and mesmerising views of the South Downs is something you’ll have a chance to admire throughout the duration of your trek, you will create an unbreakable bond with your fellow walkers and achieve a truly astounding goal.

But how do you prepare physically and mentally for endurance walks of what can certainly be a gruelling task, even for some seasoned walkers? 
Let’s start with training; the following suggested routines will hit all the right areas to help prepare you for the BIG 60km Just Walk with upper body strength, cardio fitness, core stability and enhanced flexibility. What’s more, building confidence in your training will also help ensure you are mentally prepared too. You may ask how I know this and it’s because I have personally created it and have completed it many times myself. The following three days have been taken directly from my own six-week personal training programme which is available from my website and if you’d like to know a little more about my experience and qualifications, please see the end of this blog.



Warm-ups and Training 
I highly recommend training at least three times a week starting a minimum of four weeks prior to the event (even better if you are well underway with your training already!) With a few of these exercises you will be required to have access to a set of dumbbells and I also suggest using a mat for your core and abs works.

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Warm up for beginners:
40:20 (40 seconds of work on each exercise and 20 seconds rest in between each exercise)
Star jumps
Push-ups (knees can be placed on floor for ease)
Front plank
Reverse lunge (alternating legs)
High knees

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Routine 1

Warm up:
45:15 (45 seconds of solid work on each exercise and 15 seconds rest in between each exercise)
Reverse lunge followed by knee up (alternating legs)
Bunny hop burpees
High knees
Lateral bear crawl
Crawl out to push-up

Training: x 3 sets 
Perform each exercise solidly for 40 seconds and rest for 20 seconds in-between.
Rest for 90 seconds between each complete set.
Dumbbell front squats
Push-ups
Dumbbell bicep curl
Lateral burpees
Dumbbell reverse lunge
One legged V-Sits
Rest for two minutes after you have completed x 3 sets then:
One minute of plank
One minute of side plank with hip thrusts – left side
One minute of side plank with hip thrusts – right side

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Routine 2


Warm up:
45:15 (45 seconds of solid work on each exercise and 15 seconds rest in between each exercise)
Crawl out with knee to each elbow
Lunge with scaption
Crouched punching
10 high knees/10-star jumps – keep alternating until the 45 secs are up
Side shuffle burpees

Training: x 3 sets 
Perform each exercise solidly for 40 seconds and rest for 20 seconds.
Bodyweight circuit resting for 90 seconds between each complete set.
Chest to ground burpees with tuck jump
Running lunges
Push-up with t-frame
Bicycle crunches
Split squat jumps
Tuck complex
After you have completed the x 3 sets rest for 2 minutes, taking on plenty of water.
Then x 2 sets
20 x push-ups
10 x Regular chest-to-ground burpees
Then to complete:
Accumulate 2 minutes of plank.
(If you need to drop at any point then stop the clock and resume the hold again as quickly as you can.)

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Routine 3

Warm up:
Lizard lunges
Split squats
Skater jumps with hop
Plank and knee to elbow
Tuck jumps

Training: x 3 sets 
Perform each exercise solidly for 40 seconds and rest for 20 seconds.
Bodyweight circuit resting for 90 seconds between each complete set.
Plank jacks
Burpee and four mountain climbers
Running lunge and tuck jump
Narrow grip push-up to wide grip push-up
Six-point burpees
Long jump to backward hop
Shoulder taps
Single leg swing (alternating each leg)

90 second rest
Accumulate three minutes of hollow body hold and then three minutes of plank.
Now I know these routines may not be for everybody, which is why I’ve also created a routine for beginners which can be done at home and requires no equipment whatsoever:

N.B. A quick search on Google of the terms listed in the warm-ups and / or training sections will demonstrate how to execute the moves.

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Stretching and Cooling Down 

It’s very important when taking on an extreme physical walking challenge that you stretch regularly after your exercising / training in order to keep your muscles strong, healthy, flexible and most importantly injury free.

To see several various examples of useful stretching routines, please click here.

----------------------------

About the writer:

Craig Peters is a qualified Level 3 personal training instructor, behavioural coach, and motivational speaker. Not only is Craig a professional, experienced personal trainer, he also enjoys pushing the boundaries and testing his own fitness levels and limits.

Find out more about our resident personal trainer Craig here, plus his advice on what to eat pre-walk and during your Just Walk challenge. 



The 35km and 45km Just Walk – Warms-ups and Training

Hi, I’m Craig Peters and I’m delighted to be working with Just Walk as their resident Personal Trainer to provide lots of helpful fitness advice and suggested training routines to help prepare you for your Just Walk challenge.

Firstly, congratulations on making a courageous choice to take part in the 12th annual Just Walk event and participate in either the 35km or 45km route! You are in for an experience you’re likely never to forget; the spectacular and mesmerising views of the South Downs is something you’ll have a chance to admire throughout the duration of your trek, you will create an unbreakable bond with your fellow walkers and achieve a truly astounding goal.

But how do you prepare physically and mentally for this type of challenge?
Let’s start with training; the following suggested routines will hit all the right areas to help prepare you for either the 35km or 45km Just Walk with upper body strength, cardio fitness, core stability and enhanced flexibility. What’s more, building confidence in your training will also help ensure you are mentally prepared too. You may ask how I know this and it’s because I have personally created it and have completed it many times myself. The following three days have been taken directly from my own six-week personal training programme which is available from my website and if you’d like to know a little more about my experience and qualifications, please see the end of this blog.


Warm-ups and Training 
I highly recommend training at least three times a week starting a minimum of four weeks prior to the event (even better if you are well underway with your training already!) With a few of these exercises you will be required to have access to a set of dumbbells and I also suggest using a mat for your core and abs works. 

----------------------------

Warm up for beginners:
40:20 (40 seconds of work on each exercise and 20 seconds rest in between each exercise)
Star jumps
Push-ups (knees can be placed on floor for ease)
Front plank 
Reverse lunge (alternating legs)
High knees

----------------------------

Routine 1

Warm up:
45:15 (45 seconds of solid work on each exercise and 15 seconds rest in between each exercise)
Reverse lunge followed by knee up (alternating legs)
Squats jumps                                                                                                    
High knees
Star jumps 
Crawl out to push-up

Training: x 2 sets 
Perform each exercise solidly for 40 seconds and rest for 20 seconds in-between.
Rest for 90 seconds between each complete set.
Hip thrusts 
Push-ups
Mountain climbers 
Burpees
Alternating reverse lunge
V-Sits
Rest for two minutes after you have completed x 3 sets then:
One minute of plank
One minute of side plank with hip thrusts – left side
One minute of side plank with hip thrusts – right side

----------------------------

Routine 2

Warm up:
45:15 (45 seconds of solid work on each exercise and 15 seconds rest in between each exercise)
Front lunges 
Twisting mountain climbers 
Crouched punching 
High knees 
Jumping jacks 

Training: x 2 sets 
Perform each exercise solidly for 40 seconds and rest for 20 seconds.
Bodyweight circuit resting for 90 seconds between each complete set.
Tuck jumps
Jumping lunges
Ski-jumps 
Bicycle crunches
Split squat jumps
After you have completed the x 2 sets rest for 2 minutes, taking on plenty of water.
Then x 2 sets
20 x push-ups
10 x Regular chest-to-ground burpees
Then to complete:
Accumulate 2 minutes of plank.
(If you need to drop at any point then stop the clock and resume the hold again as quickly as you can.)

N.B. A quick search on Google of the terms listed in the warm-ups and / or training sections will demonstrate how to execute the moves. 

----------------------------

Stretching and Cooling Down 

It’s very important when taking on an extreme physical walking challenge that you stretch regularly after your exercising / training in order to keep your muscles strong, healthy, flexible and most importantly injury free.

To see several various examples of useful stretching routines, please click here.

----------------------------

About the writer:

Craig Peters is a qualified Level 3 personal training instructor, behavioural coach, and motivational speaker. Not only is Craig a professional, experienced personal trainer, he also enjoys pushing the boundaries and testing his own fitness levels and limits.

Find out more about our resident personal trainer Craig here, plus his advice on what to eat pre-walk and during your Just Walk challenge. 




The 10km and 25km Just Walk – Warms-ups and Training


Hi, I’m Craig Peters and I’m delighted to be working with Just Walk as their resident Personal Trainer to provide lots of helpful fitness advice and suggested training routines to help prepare you for your Just Walk challenge.

Firstly, congratulations on making a great choice to take part in the 12th annual Just Walk event and participate in either the 10km or 25km route! You are in for an experience you’re likely never to forget; the spectacular and mesmerising views of the South Downs is something you’ll have a chance to admire throughout the duration of your trek, you will create an unbreakable bond with your fellow walkers and achieve a truly astounding goal.

But how do you prepare physically and mentally for this type of challenge?
Let’s start with training; the following suggested routines will hit all the right areas to help prepare you for the 10km or 25km Just Walk with upper body strength, cardio fitness, core stability and enhanced flexibility. What’s more, building confidence in your training will also help ensure you are mentally prepared too. You may ask how I know this and it’s because I have personally created it and have completed it many times myself. The following three days have been taken directly from my own six-week personal training programme which is available from my website and if you’d like to know a little more about my experience and qualifications, please see the end of this blog.



Warm-ups and Training 
I highly recommend training at least three times a week starting a minimum of four weeks prior to the event (even better if you are well underway with your training already!) With a few of these exercises you will be required to have access to a set of dumbbells and I also suggest using a mat for your core and abs works. 

----------------------------

Warm up for beginners:
40:20 (40 seconds of work on each exercise and 20 seconds rest in between each exercise)
Star jumps
Push-ups (knees can be placed on floor for ease)
Front plank 
Reverse lunge (alternating legs)
High knees
----------------------------

Routine 1

Warm up:
45:15 (45 seconds of solid work on each exercise and 15 seconds rest in between each exercise)
Sprinting on the spot
Squats 
High knees
Crunches 
Push-ups

Training: x 2 sets 
Perform each exercise solidly for 40 seconds and rest for 20 seconds in-between.
Rest for 90 seconds between each complete set.
Side jumps 
Push-ups
Walk-out Burpees (no jump)
Alternating reverse lunge
Flutter kicks
Rest for two minutes after you have completed x 3 sets then:
One minute of squat hold 
One minute of squat jumps 
One minute of squat hold

N.B. A quick search on Google of the terms listed in the warm-ups and / or training sections will demonstrate how to execute the moves. 

----------------------------

Stretching and Cooling Down 
It’s very important when taking on an extreme physical walking challenge that you stretch regularly after your exercising / training in order to keep your muscles strong, healthy, flexible and most importantly injury free.

To see several various examples of useful stretching routines, please click here.

----------------------------

About the writer:

Craig Peters is a qualified Level 3 personal training instructor, behavioural coach, and motivational speaker. Not only is Craig a professional, experienced personal trainer, he also enjoys pushing the boundaries and testing his own fitness levels and limits.

Find out more about our resident personal trainer Craig here, plus his advice on what to eat pre-walk and during your Just Walk challenge.