tag:blogger.com,1999:blog-50068203156499512922024-03-16T07:08:53.683+00:00PWR Personal Training BlogPT Paul's Blog Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.comBlogger207125tag:blogger.com,1999:blog-5006820315649951292.post-85402742740060371582022-03-21T10:13:00.009+00:002022-03-24T13:42:43.167+00:00PWR Couch to 5k Week 10Success!Week #10 Run #1: Monday32 minutes 15 seconds for 3 miles (4.8km)https://www.mapmyrun.com/workout/6462516712/Run #2: Tuesday 32 mins - mainly jogging with walks during the uphill final mile. Gregson Lane circular route.Wednesday REST DAYRun #3 Thursday 38m 15s: 3.6 miles- full, continuous jog, including all hills, non stop.Legs feeling strong, cardio all good, energy Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com3tag:blogger.com,1999:blog-5006820315649951292.post-87709159771187448472022-03-15T14:52:00.002+00:002022-03-15T14:52:08.861+00:00B Vitamins Keep an eye on these key nutrients for a range of benefits."B Vitamin deficiencies can lead to a wide range of health issues from skin conditions to fatigue and memory difficulties. Read on to make sure you’re getting all of the health benefits of B Vitamins in your diet."I am happy to endorse myprotein.com too.https://tinyurl.com/2hy2pf65Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-74586521349884004432022-03-15T14:37:00.008+00:002022-03-15T14:37:57.163+00:00PWR Couch to 5k Week 9Success!3 miles non-stop in 31 minutes.Week 9 Run #1 Tues 15th March 2022Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-32104316314250858482022-03-08T10:31:00.003+00:002022-03-10T22:50:13.936+00:00PWR Couch to 5k Week 8Week #8After storms, a chesty cough and some sore angles, calf muscles, hamstrings and pelvis, the body is well rested, with only one run in weeks 6 and 7 completed.Goals for Week 8To complete a 30 minute run non-stop without pain and without leaving an injury anywhere on the body.2. To establish an understanding of what is a beneficial frequency of running to produce progress and to avoid injuryPaulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-35375397371789161922022-02-14T21:38:00.008+00:002022-03-03T19:28:25.291+00:00PWR Couch to 5k Weeks 5/6/7Week 7The reason this project is a 12 week project is that pitfalls await as the training and exertion increases. There is a moment when the body starts to need longer to recover than 24 hours, if the exertion increases too steeply. Also, there are other obstacles, including in my case, the daughter's half term break which disrupted the routine, a few niggling injuries, and a lingeringPaulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-12033605445346684752022-02-08T12:39:00.005+00:002022-02-08T12:40:16.440+00:00Healthy Smoothies by PWR PTTry these!Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-39918270828988038472022-02-07T09:47:00.010+00:002022-02-10T12:46:14.666+00:00PWR Couch to 5k Week 4 Week 4 Aims✨ Increase distance to 3.5 miles and stick to the same route for the week✨ Run for 5km non-stopBarriers🤕 Sore, stiff, weak calves give up after 20 minutes🍏 Currently running on an empty stomach - may try a bit of breakfast first😤 Carrying 20lbs bodyfat isn't helping the legs. Eat better!😤 Daily runs aren't allowing enough recovery time3.5 miles (5.63km)✨ Run #1 Monday: 40min Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-4282865598063810242022-02-01T12:31:00.007+00:002022-02-07T14:57:45.849+00:00PWR Couch to 5k Week #3 : 3 Runs and a rest!After increasing the distance from 2.25 miles, in week 1, to 3.2 miles in week 2, I completed 4 runs in week 2. In week 3 i stuck to the same distance of 3.2 miles but by the third run of the week the calf muscles were struggling and painful. Sacrificing fat burning, I decided to take the hints from the body and stop running for a few days, to allow some recovery.Run #4 Was replaced by two laps Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-72867136587291029502022-01-31T11:09:00.006+00:002022-01-31T11:14:43.974+00:00PWR Couch to 5k 2022 Diary Week 3 Week 3 - Planned4 x 2.86miles A new, reduced distance for week 3. After 48 hours rest, the energy had returned but the calf muscles are still playing catch up and go tight after a short distance. I introduced some faster intervals and ran up hills, but this exhausted me and forced me to walk for a breather.My legs feel very heavy by the end. I may need to stretch more in Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-45907216178580072932022-01-28T10:52:00.013+00:002022-01-31T10:45:04.919+00:00PWR Couch to 5km 2022 Week 2 Summary Week #1 - 2.25 miles = 3.6km more detailsWalton Park to RibbleRun #1: 17/1/22 : 30mRun #2: 18/1/22 : 27m 21s Run #3: 19/1/22 : REST DAYRun #3: 20/1/22 : 25m 27sRun #4: 21/1/22 : 24m 55sWalton Park to RibbleWeek #2 - 3.23 miles = 5.2km more details Run #1: 24/1/22: 40 minutesRun #2: 25/1/22: 36mins 23sRun #3: 26/1/22: REST DAYRun #4: 27/1/22: 38mins Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-88589696589953693912022-01-24T13:22:00.014+00:002022-01-31T10:45:44.923+00:00PWR Couch to 5k 2022 DiaryWEEK #2Day 5 Sore legs but a steady pace throughout and some good hill runs to. Stopped to talk to a couple of people along the way, and stopped for a comfort break, so 38 minutes wasn't too disappointing, on tired and heavy legs.Day 4: calves feel like stones. Not looking forward to this morning's attempt. Must do a good stretch before and after.Day 3 of Week 2: Enforced REST DAY due to Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-76489616163767662672022-01-21T12:35:00.001+00:002022-01-21T12:35:21.430+00:00 Vitamin B12There is some very good and detailed information pertaining to vitamin functions and sources at this website.Worth a read at lunchtime if you feel under the weather.https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-91470499541478002292022-01-21T11:24:00.002+00:002022-02-10T23:41:31.499+00:00How to get started with your fitness planYou can ask any questions you want before considering to start with PWR PT.You can have a completely no-obligation conversation with Paul. Ask any questions you may have.Discuss a plan that suits your time frame and budget. www.pwrpersonaltraining.co.uk
Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-17387836761187850702022-01-20T12:04:00.007+00:002022-01-21T11:47:49.201+00:00PWR Couch to 5km Jan '22 After a period of inactivity due to a combination of laziness, injury and the odd sniffle, I've embarked on returning to some light and steady jogging. The goal is firstly, to feel fit and, secondly, to burn off some excess adipose tissue gained during 20 months of uncertainty surrounding career, decision making and opportunities.The goal is to complete a 30-minute jog (approximately 5km) -Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-4433581001917792402022-01-20T10:21:00.008+00:002022-01-20T11:27:38.377+00:00Remotivate with PWR PT - Online CoachingIf you are intending to get fit in 2022 and just can't get yourself going, Remotivate package from PWR Personal Training could be the perfect solution.If you are a member of a gym or if you have a piece of cardio training equipment somewhere in the house, staring at you as you skip past to the home office, you will find Remotivate an ideal and cheap intervention to get you started and keep you onPaulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-82159464561504245502021-12-01T12:52:00.002+00:002021-12-01T13:19:37.107+00:00December 2021 Gift Voucherswww.pwrpersonaltraining.co.ukPaulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-25313056961891232792020-10-23T14:10:00.005+01:002020-10-23T14:53:38.143+01:00Remote Personal Training from PWR PT Call Paul to make a start!Coaching, monitoring, support and encouragement to help you get yourself into optimum shape and wellness.Following an intensive consultation and programme planning stage, all done online or by phone or Zoom etc., you will be guided with bespoke advice on diet and exercise, and embark on a training plan designed to suit your ability and your state of health, in yourPaulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com4tag:blogger.com,1999:blog-5006820315649951292.post-71764478877943697862020-03-28T14:59:00.002+00:002020-03-28T18:05:34.510+00:00Lockdown fit Workouts x3Here are 3 workouts of different intensity.
I have called them Easy, Beginners Beware and Downright Nasty.
they are low-impact exercises to minimise risks to the spine and reduce injury risk - (that means no jumping about).
Enjoy and let me know your times.
Easy
Beginners Beware!
Downright Nasty
Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-31820197865394898182020-03-25T08:29:00.000+00:002020-03-25T08:30:05.298+00:00Low Impact Workouts - 20 minutesUnited Kingdom Lockdown Workouts
Try it, time it. Beat it.
https://twitter.com/PWRFitness
Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-65822259736889622472020-03-24T16:32:00.001+00:002020-03-25T08:29:55.668+00:00PWR Lockdown WorkoutUnited Kingdom Lockdown Workout
Try it, time it. Beat it.
https://twitter.com/PWRFitness
Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-31138347335697010672020-03-19T09:48:00.001+00:002020-03-19T09:48:58.526+00:00Kettlebell workout PWR PTPresenting a quick half-hour kettlebell workout for you that works most muscles in the body to tone up and feel strong and stress free.
What? You don't own a kettlebell? Madness. Use a dumbell. What, you don't own a dumbell? Crazy. Er, use a 1-litre bottle.of water.
Perform 4 rounds of 10 of these 3 simple exercises
Take as little rest as you can manage, but do take rest when needed. Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-27052048435578182292020-03-18T12:04:00.004+00:002020-03-18T21:26:16.579+00:00Isolation WorkoutPaulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-54951342065595817752020-03-18T11:36:00.002+00:002020-03-18T11:42:43.047+00:00Food on a budget
Carrots
Nutritious, cheap, available, crunchy, tasty and versatile.
Carrots are readily available in the stores and a hugely nutritious and versatile ingredient for many different dishes.
The good: This food is very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin, Niacin, Vitamin B6, Folate and Manganese, and a very good source of Dietary Fiber, Vitamin A, Vitamin Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-10493204474895827462020-02-28T10:57:00.001+00:002020-02-28T10:58:47.078+00:00March 2020 Weight Loss ShredIts time to start shredding.
Coming soon to this blog.
Lose fat, lose inches, feel and look healthy.
Coming soon...Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0tag:blogger.com,1999:blog-5006820315649951292.post-80477740044316607782020-02-28T10:47:00.004+00:002020-02-28T10:50:28.916+00:00Home workout during the winter storms
Toning and fat burning workout.
Put some music on, try to complete this in under 40 minutes.
For assistance and guidance, call PWR Personal Training.
www.pwrpersonaltraining.co.uk
Paulhttp://www.blogger.com/profile/16910820055571562902noreply@blogger.com0