Hello and welcome to Diet and Fitness with Davina where you will find:-
I enjoy blogging about Pilates, Fitness and Nutrition.
I hope you enjoy my blogs. I would appreciate any feedback.
Hello and welcome to Diet and Fitness with Davina where you will find:-
I enjoy blogging about Pilates, Fitness and Nutrition.
I hope you enjoy my blogs. I would appreciate any feedback.
What a wonderfully relaxing Pilates and Nordic Walking Retreat weekend everyone had!
The weather was glorious! The company was welcoming and fun! The vegan food was fulfilling and delicious!
4 people even immediately re-booked for the next Pilates and Nordic Walking Retreat weekend – 21st – 23rd September 2018.
Once everyone was settled in, the weekend began with a Yoga class taught by Jo De Rosa, who lives in the house with her husband Dom, the Chef.
Dom cooks the vegan healthy food, with his team, which is served by Jo and her assistant. Most of the vegetables are grown within the gardens of Inner Guidance Retreat centre, so the food is always fresh.
We truly experience how gluten, dairy, alcohol and sugar-free foods taste and feel so good!
Everyone enjoyed the food and all diet requirements were taken care of. There were a variety of dishes served, and no-one realised they were on a vegan clean eating style retreat.
As well as morning smoothies and raw cacao drinks, brunches and afternoon cake, we were served 2 course vegan dinners, and as the weather was warm, we were able to enjoy meals outside. This gave everyone the opportunity to get to know each other. There was a relaxed atmosphere with lots of chatter and laughter.
4 different types of Pilates classes were taught within the retreat centre studio, whilst listening to the birds outside, as the doors were open looking out onto the gardens across the field of horses.
After brunch on Saturday, Caroline began the Nordic Walking session. This started with a thorough warm up and technique session, then we walked to Lavenham village.
Some ladies who either had treatments booked or didn’t want to walk so far, turned back guided by me. There was ample time to spend a couple of hours relaxing in the garden and have a dip in the small swimming pool or the hot tub.
Afternoon cake was left in the cooler as and when we wanted to eat it, which gave everyone the opportunity to relax and choose what they wanted to do.
The evenings were spent walking around the garden, where you will find hammocks and swings, and walk around Labyrinth where much laughter was heard! Stories were also shared around the fire and in the hot tub!
Sunday morning, we learnt about raw Cacao, and Dom gave us a Cacao ceremony which involved some meditation.
As well as the Pilates classes on Sunday, everyone had some time to relax in the garden, enjoy treatments or walk into Lavenham Village.
A variety of holistic treatments offered throughout the weekend by Carol, Angel Therapist, were from a choice of: Rheiki, Massage and Reflexology or the Inner Guidance Special, which incorporates some healing, to coinside well with the purpose of this thoroughly relaxing Retreat Weekend.
If you don’t want to miss out on the next Retreat which is the weekend of 21st-23rd September 2018, please email firstname.lastname@example.org to book your place.
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We all know the importance of green vegetables are in our diet but sometimes they can become boring especially if they are just steamed and served!
I have added some chopped Roasted Pepper and Black Olives to these. With a splash of olive oil and red wine vinegar.
Green leafy vegetables are a rich source of minerals including iron, calcium, potassium and magnesium and vitamins including vitamins K, C, E, and many B vitamins.
They are also very low in carb and have a good fibre content.
Click here for more information.
This time I simply added a tin of sweetcorn and half a chilli to four eggs and baked in my Stoneware muffin dish for 20 minutes.
Start your morning off with a Revitalise Berry and Seed Salad.
Gaining some anti-oxidants from the berries and healthy fats from the seeds, you can also add some pro-biotic by adding some natural greek yoghurt for a more filing breakfast.
Also a combination of carbohydrates, protein and healthy fats.
This is just one of the healthy, delicious breakfasts you can have on my Revitalise programme.
I found this recipe on BBC Good Food
Heat the oil in a non-stick frying pan, then add the courgettes. Fry for 5 mins, stirring every so often until they start to soften, add the tomatoes and garlic, then cook for a few mins more. Stir in a little seasoning, then make two gaps in the mix and crack in the eggs. Cover the pan with a lid or a sheet of foil, then cook for 2-3 mins until the eggs are done to your liking. Scatter over a few basil leaves and serve with crusty bread.
This dish could be made with a choice of vegetables. I chose courgette, cherry tomatoes, mushrooms and spinach. You could also add sweet potato and red onion.
Heat the coconut oil in a non-stick frying pan, then add the courgettes and mushrooms and fry until they start to soften, add the tomatoes and garlic, then cook for a few mins more, add the spinach. Stir in a little seasoning, then make two gaps in the mix and crack in the eggs and cook to your liking.
With all the vegetables there is no need to have bread unless you really feel the need.
These are ideal as a healthy grab and go breakfast or a snack. They can be made with a varied combination of ingredients.
These are Salmon and broccoli mini frattatis.
I mixed together 5 eggs, tinned salmon, broccolli and spring onion and sprinkled with parmesan cheese before baking them in a stoneware muffin tray for 20 minutes.
The Thursday before The London Marathon, I was really excited because I had to go to collect my running number from Excel, London.
I had a lovely day there looking around the exhibition stands at the range running gear and trying on different styles of trainers.
There were a couple of informative talks about fueling before and during the marathon and how to cope with the race itself.
THE VIRGIN LONDON MARATHON
I had to be at the Station at 7am to catch the train into London.
The train was packed with Marathon runners some were excited and some were nervous. A buzz of conversation surrounded the train as we were all trying to get tips off each other of how to cope with the 26.2 miles.
We soon arrived at Greenwich which was the starting line of The London Marathon for the charity places.
When I arrived at the start line, it was a beautiful day, the sun was shining and there was a breeze.
I found the other runners from The Children’s Trust and we had some photos taken before we had to hand our bags into the baggage lorries which would then take them to the finish line.
I then made my way to my starting point. Everyone was really nervous by this time. There were so many people in different costumes and some quite funny. We were all running for charity and all for different reasons close to our heart.
I had butterflies in my stomach. I thought I was going to feel full from all the extra carbs I’d been eating and the bowl of porridge for breakfast but I felt empty. It felt as if we were waiting to go on a big roller coaster ride.
At 10am the siren went and we very slowly made our way forward to the start line. I was quite far back as I was in the 4.45hr group.
I had a plan in my head to take it easy for the first 5 miles. There were masses of people that we were elbow to elbow to each other it was quite difficult to get a good pace going. I didn’t want to use too much energy by weaving in and out of people so whenever I saw a gap I squeezed forward. I could feel the anxiety in the air as we were all trying to find our pace.
At 5 miles, I took my first energy gel which I did every 5 mile through the race. There were water stops at every mile and Lucozade stops every 5 mile. We were just taking a few sips and then throwing the bottles to the side of the road. There were bottles everywhere you had to be careful not to fall on one.
We passed Cutty Sark at Mile 6 but I don’t remember this as I must have been focusing on my pace.
I tried to increase my speed slightly when I could. These first few miles had been quiet but as we turned the corner I could hear the sound of drums and there were swarms of people either side cheering. We all had our names printed on our running shirts so people could shout out our name to encourage us to keep going.
The miles seemed to be whizzing past with so much going on around us creating a bustling atmosphere. We were already at mile 10 and now I thought I really should get a better pace going. My ankles had started hurting because it was difficult to run properly.
We were not far from London Bridge, the road started to widen and I was able to lengthen my stride but I didn’t want to go too fast as I knew I had a long way ahead of me. As we hit London Bridge, the atmosphere was amazing with all the crowds cheering and shouting your name. There were balloons and banners highlighting the different charities. There was a ray of colour surrounding us. This was overwhelming and emotional and I felt proud to be British and to be part of such an amazing event.
At mile 14 I was desperately looking our for The Children’s Trust balloons and banner which is where my friends and family would be standing. It was lovely to have their support and to hear them cheering me on very loudly!
It was still quite hard to get a good pace as the roads through mile 15 were very narrow, the pedestrians had come onto the road rather than staying on the pavement and some runners had started to walk. People were offering us sweets, bananas, biscuits to build on our energy stores.
I couldn’t believe when I arrived at mile 16 with so much energy in store and the time had passed so quickly. I ate my lucozade bar to give me that extra boost till the end and really focused on picking up my pace still holding a little back for the last 6 miles.
I remember passing pubs with live music and live bands and dancing with my arms while I was running.
At mile 19 and 20 we circled Canary Wharf where the atmosphere boomed again. The roads started opening up so I lengthened my stride once more.
At mile 22 I was again looking out for my family. Once I was them I was on a mission to finish.
I was running my fastest, I could hear the crowds shouting my name, I was overtaking everyone as most people were tired but because of my slow start I had plenty of energy in store.
I was counting down the miles. It wasn’t until I passed mile 25 that I felt my energy stores were slightly depleting but I kept pushing on until the finish line. I could see a lot of people struggling by this point, some people’s legs were buckling underneath them.
I crossed the finish line in 4.13hrs….I was buzzing from adrenaline, I had enjoyed the whole experience.
All I can say is WOW….what an amazing experience to run The London Marathon.
The training has been especially tough in the last few weeks as I was increasing my long run to 20 miles. I also added another mid-week training day to help me cope with the longer run at the weekend. My weekly schedule for the last month was 6 or 8 miles on Tuesday and Thursday and 10 miles on Wednesdays. I was then taking 2 days rest before my long run on Sunday. My focus was getting more miles under my feet than speed and was now covering around 42-45 miles per week!
I planned a 20 mile route using mapmyrun.com which was quite hilly but had a flat finish along Lea Valley canal. The first time I got a little lost and ended up doing nearly 22 miles. I was quite wary so went out at a much slower pace. I started to feel hungry halfway through and always carried a Lucozade energy bar with me so I ate that. By mile 15 I was really tired but I still had a long way to go. When I came off the canal, I only had a couple of miles to go so I kept plodding on. Unbelievably in the last mile home I suddenly found some hidden energy. Maybe it was relief of being nearly home. I picked up my pace and even managed a sprint the last quarter mile. The second time I ran this 20 mile route I felt more confident. I went out with a much better mindset to get stuck in and get the run done. It was a much better run but I had completely run out of energy by the end.
Maybe I had gone out too fast or maybe it was because I didn’t have the Lucozade energy bar?
GADE VALLEY HARRIERS 20 MILE TRAINING RUN
It was time for the final training run with Gade Valley Harriers in Hemel Hempstead. This time we were doing 20 miles! I felt tired before we started the run and was cold and shivering.
The run always started along a canal but when I started the run I was still cold and my ankles were hurting which gave me a much slower start. On the previous training runs the first hill I found pretty easy and wondered what the other runners were groaning about but this time it was a real challenge. I had no energy and struggled the steep climb. It was strange as I’d never felt like this before. I also felt bloated as I’d been eating more carbs and a had large bowl of porridge which made me feel lethargic and caused me to get stomach cramps during the run.
Once I warmed up I felt a lot better, I met a guy who was also training for the London Marathon so we ran together. As we approached mile 16 I was surprised how quickly the run had gone and I still had a some energy in store. We ‘dug deep’, as they call it, and increased our speed till the end, pushing ourselves to the limit and the last few miles we were running at 8.50 min/miles! I really don’t know where I found the energy especially with how I was feeling at the start of the run. It definitely makes a difference to find a running partner especially when you need that extra push.
When we arrived back, we were really pleased with our time until we realised we had gone the wrong way and missed a 3 mile loop out so we had only done 17 miles!!
I took this as a blessing in disguise as I then realised that I’d over trained in the last couple of weeks. It was still a good run and we did some great speed work at the end.
With most training plans you increase the mileage then have an easy week. I wasn’t taking that easy week. A lesson to be learned. Luckily my body only switched off on the last long run and I have managed to pick it up again through tapering. I have gradually decreased my mileage but increased my speed to keep my fitness levels up.
Another learning curve was the large bowl of porridge in the morning. As I mentioned in my previous blog, part of the training is the preparation for the day. I have learned that my body prefers smaller meals so I shall have a small bowl of porridge and take a small peanut butter sandwich to eat an hour or so before starting the Marathon.
MY FUEL PLAN FOR MARATHON DAY
Part of my training for the Marathon is trying to work out what you may personally need to fuel the 26.2 miles and this is what I feel will be good for me:
6.30 am small bowl of porridge with fruit, almond milk and natural yoghurt.
9.00 am small peanut butter sandwich and glucose/caffeine drink.
5 miles into race and every hour 1 energy gel
10 and 20 miles Lucozade bar
The London Marathon also provide you with Lucozade Energy drinks and gels and plenty of water along the route.
If you have enough glycogen stores in your body which can be topped up with glucose and carbohydrates they can sustain your energy for longer.
Now I am at the tapering stage and feel much better my runs have naturally got faster. I have gradually cut my long runs down from 17 to 15 to 10 to 8 with midweek runs being 5 miles. It feels strange to just run for 4 miles in the last week.
It is advisable to have a sports massage a couple of weeks before the marathon. These can be very painful but definitely well worth it. I had a few niggles in my ankles as I have some shin splints which is why I’ve had a lot of pain during the long mileage. I have now seen Amrit, my Sports Therapist who did some work on my legs which has definitely relieved the pain.
Part of tapering and preparing for the London Marathon is Carb Loading. I’m not a big fan of starchy carbohydrates so I eat plenty of fruit and vegetables but as I will be running 26.2 miles I feel it is important that I add in some starchy carbohydrates such as potatoes, wholegrain pasta and rice and wholegrain bread and whole oats.
Carbohydrates is the cleanest fuel our body uses to it is important to top up our stores beforehand. In the last 72 hours it can be good to cut the protein down slightly so you are able to eat more carbohydrates.
The best way to get glycogen into your muscles is to eat little and often. Our muscles can only store so much glycogen at a time otherwise it is stored as fat.
The day before the Marathon I plan to have a high carbohydrate meal around 5pm so I am not too bloated the next morning when I will start the day with a small bowl of porridge.
My only concern now is my pace. I should by now have a pace but as it is my first time I am really unsure. It is important that I don’t go out too fast and pace myself comfortably to last the 26.2 miles.
I do have a plan to start the race quite slow then increase slightly every 5 miles.
I have 3 goals, first is to complete the London Marathon, second is to complete in under 4.30hrs and third is complete in under 4hrs!!
THE CHILDREN’S TRUST
I will be running for The Children’s Trust and it’s stories like this that will inspire me when things get tough.
If you would like to make a donation you can easily through my fundraising page:- http://uk.virginmoneygiving.com/DavinaGutteridge1
Time has really flown since my last Marathon Experience Blog. I have really thrown myself into my training.
Since the Watford Half Marathon, I increased my mileage to 17 miles which was a real challenge especially fighting against the weather. My first 17 mile run I did one Sunday in very strong winds and by mile 10 I was very tired as not only was I trying to keep a good running pace but I was having to use all my strength to run in a straight line. By mile 13 things did start to ache but listening to music while running really does help to push you on. The route I planned was quite hilly which is great training as although there won’t be hills at The London Marathon there will be more mileage.
Part of marathon training is a healthy balanced diet packed with protein, healthy fats and carbohydrates. I must eat the right foods to repair my muscles and give me energy. My weight has increased due to muscle growth but also if I have extra treats. So just because I am training for the marathon doesn’t give me a chance to eat what I like because if I gain excess fat around the middle I feel bloated and lethargic. I always try to follow the 80/20% rule as we all like the odd treat.
I try to eat 3 healthy meals a day and a snack. Part of the training is preparing for the actual race day by trying different breakfasts. It is important to fuel long runs. I have found that a small bowl of porridge with fruit and a spoonful of greek yoghurt works for me a couple of hours before a long run. My stomach can’t hold too much otherwise I feel bloated and can get stomach cramps while running. I then aim to eat something with protein within 30 minutes of a long run. If I don’t feel hungry after a long run I enjoy a protein smoothie. I have also had a wholemeal bagel with egg or peanut butter.
I’ve found that if I fuel my long runs with a good breakfast such as porridge and a small meal afterwards of protein, good fats and carbohydrates then I am less likely to crave food later in the day as my body is satisfied.
I usually do my long runs on a Sunday and cook a roast dinner which also seems to satisfy me otherwise I feel hungry the day after.
Everybody is different and you have to do what’s right for you.
It is extremely important to keep hydrated. I am constantly drinking water or herbal teas so I am hydrated all the time and before a long run. I then carry a bottle of lucozade along with some energy gels for the extra glucose during a long run.
It was time for the next training run with Gade Valley Harriers in Hemel Hempstead. This time we were doing 17 miles! I felt good and was ready for the course. I did well at the previous Hemel Hempstead 12 mile course. I had also covered two weeks of 17 miles in my own training so it was good to be running in a group.
I hadn’t really thought about a pace, I decided just to go with how I was feeling and breathing while I was running. The most important tip is not to go off too quickly as you want to try to save some energy for the final few miles. Some parts of the run I was feeling good and running quite fast. There was a much bigger hill this time at mile 12 but I pushed on. The weather was much better and the scenery was lovely which makes the run more pleasurable. The photo is of Ashridge House in Berkhamsted which we ran past where, I believe where they filmed ‘4 Weddings and a Funeral’.
17 miles is such a big step from 13 miles. I noticed more discomfort in my hips, knees and ankles. I was fine until I hit mile 14 but we all were feeling the same and everybody is so supportive which really helps get you through till the end.
I was pleased when I finished as I had knocked 10 minutes of my previous time and finished in 2.40hrs. I feel it really makes a difference running in a group.
THE CHILDREN’S TRUST
The following week I was back at The Children’s Trust for a challenging, undulating 18 mile course of mixed terrain of road, off road and uphill through a field! They were using the same course as the 10 mile training run but this time we had to do 3 laps and a further stretch of road. As I had done this route before it was great to compare how far I had come with my training.
At their last training run I really struggled but this time I was surprised how much easier I found it. I ran the first couple of hours with Phillip Green, Britains Got Talent semi-finalist who made the run much more fun as we chatted along the way apart from when we hit the hills! These were tough but as my fitness had improved so much I knew how to cope with them.
I managed to complete this course with some energy at the end in 2.52hr.
As the mileage was increasing my muscles were tightening and I was really pleased I’d invested in a foam roller. By lying on a foam roller y0u can self massage your muscles releasing any tension and toxins. This can be very painful if the muscles are tight but the benefits you get are worth going through a little bit of pain.
Here is a very good link at releasing the IT Band using a foam roller. The IT band is where most runners have tightness and can cause pain in the knee. I also use the foam roller on my thighs, hamstrings and glutes.
It was then time to increase my mileage once again to 20 miles!