Training update

The cold weather continues and so does my time not riding outdoors!
That said I am still working on those short harder efforts. 2 turbos this week and an off road run on Sunday, and I'm feeling pretty good. Yesterday's turbo was tough, 10 minutes warm up and then 10 mile time trial. One of those stomach wrenching efforts, legs burning and heart felt like exploding. But nice to push myself like that. I also did a mini-circuit in the gym, 7 minutes of very intense exercise, no rest between exercises, 40 squats with 16kg kettlebell, 30 bench press with 20kg bar, 30 bent over rows with 2x10kg dumbells, 25 kettlebell swings with 20kg bell, 20 seated shoulder press with 2 x 8kg dumbells, 25 tricep extensions on cable machine, 30 bicep curls with 2x8kg dumbells, 25 seated ab twists with 12kg kettlebell. Good little circuit which I was getting a client to do a reduced rep version of and I thought I should give it a go myself. Left me with a racing heart, sweat pouring, and all over body worked out!! More of the same soon me thinks!

More music

http://www.youtube.com/watch?v=zwR6jeSnE8I

Mel Lewis Jazz Orchestra with Kenny Garrett on alto sax. I had this on VHS when I was a mere teenager and used to love it. So nice to find it on the WWW. Brings back some happy saxophone memories.

My Last Gig!

Found this link on a website to my last ever live saxophone performance, with Steve Berry's fantastic Jam Factory. Can't believe that's over 8 years ago!
http://www.jazzcds.co.uk/artist_id_24/cd_id_182

New bike

Next season, I 'celebrate' turning a certain age. I will be going up an age group in racing. And to mark the occasion I am going to be treated to a new bicycle. 2006 saw me get my beloved Scott Plasma, and now in 2011 I shall be replacing above bike with the latest Plasma that Scott produces.
http://www.scott-sports.com/us_en/product/10054/55746/218124

Personal Training

http://www.stevebpt.co.uk/

I am trying to find some time to develop a website, so the above link is a basic page with info and a contact number to speak to me about personal training.

Diet

As a personal trainer I get asked a lot for nutritional advice and spend a lot of time analysing diets and help people make smarter food choices. I also spend time looking at what I eat, and try and practice what I preach!
So what have I done to improve my diet. Not for everyone, but over the last 6 months I have been drinking full fat milk (and the proper Gold Top stuff), eating more eggs and having butter. I have got a lot leaner and dropped bodyfat. I've gained muscle mass due to increased strength training and I feel great. I'm very rarely hungry and don't often get that overwhelming feeling of fatigue. Gone are the refined sugars, although I do still like a bar of chocolate now and again as a treat. Oatcakes and peanut butter are now my snack of choice. On the whole it's really about balance and eating as natural as possible. If it grows out of the ground or it walks over it then eat it!!

Weather

Cold!

And that's all I have to say at the moment.
Been swimming every day this week. Haven't run, other than circuits in Wareham Forest on Wednesday morning. Turbo'd on the bike on Tuesday, not bad.
Weekend is here, and more Forest Fit on Saturday, Sika Trail, Wareham Forest, 9am and 10:30am. Should be good fun in the snow!
Turbo on Sunday and hopefully a nice easy long run.
Warm weather next week? Probably not!!!

Stay warm!