Beginners Running Course!

If you've always wanted to run but just don't know where to start then this is your chance. I'm putting together running courses for beginners with the goal to run 5 km's by the end of the course.

Course consists of:

6 Week Program:
Two sessions a week

Location: Highbury Fields

Start Date: First/Second week of May

Possible Times:
Wednesdays and Fridays: Late mornings or lunch time
Mondays and Wednesdays: Late mornings or lunch time
Tuesdays and Thursdays: 7:30 or 8pm

Duration: 45 minutes

Cost: £99/12 sessions (Introductory offer)

Minimum number of participants: 4

I can be flexible with the times apart from evenings.

Optional: If 4 people can only make one day a week then I can do a 6 week one day program with participants running one extra day in the week on their own. What can't be done is mixing the one day a week and two day a week participants.


With my 3rd Marathon almost behind me I have a lot to share with you from technique, motivation, nutrition, hydration and running gear.


Improve your cardiovascular health, relieve stress, improve confidence, meet new people and shed a few pounds - Get running! I love it!


Please pass this on to anyone you think may be interested


Any one interested contact me by Friday 24th of April. Email rocofit@hotmail.com

This is an excellent program for those wanting to enter a race for life event


Health and Happiness

Rosa

Health & Fitness Coach

My Marathon Fundraising - Acts Of Hope

Go for it, CHEAT!

That's right, I'm encouraging you to go out and cheat on your healthy eating plan.  If you've been really good and stuck to your plan 100% for at least 2 weeks,  then it's time to give yourself a break....sort of :)

This doesn't mean that you should go overboard and go for those takeaway or ready meals but you can enjoy a nice meal out.  Just be sensible. For example have a really good quality grass fed beef burger, an authentic Italian pizza that is often very light on the cheese, or if you're vegetarian, Turkish food is often an excellent option with a variety of mezes to choose from.  

I don't usually recommend or advise on alcohol but once again if you have been really good, there's nothing wrong with a nice glass of red wine with your meal. If you're not a fan of red then white is the next best option; however stay away from beer and spirits. 

Enjoy your cheat meal!

You Deserve it!

Here's something a good trainer friend of mine shared with me regarding what he tells his clients when they find it difficult to resist all the temptations such as coffee, fast food, crisps, sweets, etc. 

He shares with them that we often give in to these temptations by telling ourselves that we deserve it.  If we have a bad day of work we reach for that chocolate bar, or if we have to get up extra early we justify that extra cup of coffee.  We always find a way to justify these temptations, but the truth is what we really deserve is to fill our bodies with good nutritious food.  We owe it to ourselves!  If we feed our body good things then the benefits will be increased energy, improved circulation, vitality and well-being.  

Next time you are tempted to reach for those empty calories, think to yourself: Do I really deserve this?  

My Next Challenge - Check it out!

My greatest challenge yet is coming up.  It's the London Flora Marathon 2009.  I've completed 2 marathons in the past therefore that isn't my challenge.  The challenge is training through the winter!  

I've always chosen to do autumn marathons meaning most of my training has been through the summer.  Keep up with how I'm surviving by reading my running blog: Click HERE  

I'll share with you what I am doing for training, what I'm eating, what kinds of supplements I'm taking, and simply how I am getting on.

I hope that my blog will inspire you, not necessarily with running a marathon but with facing whatever challenges you have ahead of you.  I want to show you by that taking one day at a time and at times one step at a time that you too can accomplish anything.  

Whether your challenge is sticking to a new nutrition plan, an exercise plan, or something more personal, whatever it is that you too can get there.  No one said it will easy but the rewards will be life changing.

My philosophy: Stop dreaming and start doing!

Healthy Recipes For Work

Stuck for ideas of what to take to work for lunch and snacks?

If so....Check out the sneak preview to my book: 101 Recipes For TheOffice. Click HERE Included in the preview are FREE recipes for you to tryout.

I hope you enjoy these free recipes as well as reading theintroduction to my book as to why I would take the time to creat abook of healthy recipes specifically to take to the office.

If you enjoy the recipes and would like the remainder, simply click HERE Hope you enjoy your free recipes!In Health and HappinessRosa.ps. questions or comments please write to me at contact@rocofit.com

In Health and Happiness
Rosa

Is eating FRUIT the same as eating CAKE?

Could eating fruit be keeping you from reaching you're fat loss goals?

If you're trying to lose a lot of fat or simply looking to lose those last few pounds then keep reading.

Let's start from the beginning:

We all know our body needs food to provide us with energy, but how does it do this? It uses mainly carbohydrates. Carbohydrates are sugars that your body stores as glycogen for to use as energy.

There are two types of carbohydrates: Simple and Complex. All carbohydrates are made of sugar. Complex carbohydrates are made up of hundreds of sugars molecules, these are your startches and fibrous foods that provide you with sustained energy as they take longer to digest.

We're going to look more closely at simple carbohydrates. These consist of one to two sugars thus their name; simple. Simple sugars include refined sugars such as cakes, biscuits and fizzy drinks as well as natural sources found in fruits. Simple carbohydrates are digested quickly and give you energy quickly.

So is eating fruit the same as eating cake? Definitely not.

Fruit is full of vitamins and fibre that is important for a healthy balanced diet however, what is important is when you choose to eat fruit. The sugar in fruit is a simple sugar called fructose. Remember simple sugars are used immediately by your body for energy so if your glycogen levels are low then your body will use them, if not then your body will store them as fat.

Note: If you follow a low GI diet and are confused as many fruits are low GI it's because the liver releases fructose as fat. Fat does not raise insulin levels and therefore doesn't increase your sugar levels rapidly.

So should you eat fruit or not?

YES but it's all about timing. The best time to eat fruit is first thing in the morning for breakfast or right after a work out. The reason being at these times your glycogen levels are low. Eating fruit at this time will help in your recovery. During the day your liver gylcogen levels are more likely to be full and therefore eating simple carbs could lead to the storage of fat.

So go ahead, enjoy your fruit at the right times!

Try: apples, grapefruit, lemon, cataloupe, organces, blueblerries, cherries, blackberries or strawberries.

Enjoy!