Fit-School

26/01/2025

As we're slowly moving out of the darker months, some of us are making fitness plans for the Spring/Summer. Ski holidays, running challenges, golf trips etc. The problem we have with these endeavours is we rarely consider our level of condition leading up to the events. We complain when we feel an injury, but besides a few squats and lunges, training to enjoy activities doesn't enter our mind. So what actually is 'conditioning'?

The simplest way to describe it is getting to a point where one body part doesn't let you down during a run or skiing. Your legs start to burn, but you're comfortable with it. You can play 2 or 3 consecutive rounds of golf without a reduction in performance. Or you can practice without your back getting sore. The stiffness you have from an activity wears off quickly after a brisk warm up. People mistake conditioning for cardiovascular fitness. This is very different.

What are we talking about? Squats and lunges etc. People know roughly how to perform the exercises, but don't really know or appreciate how to progress them. Our advanced level conditioning classes get people to a point where they can perform exercises while their heart rate is in a state of traditional cardio training. I wouldn't start here otherwise you will either injure yourself or not walk for weeks.

Here's how to progress a simple squat programme.

Perform 10 squats.

Once they feel easy, increase the number of squats to 15 and 20.

Start to perform multiple sets with 1 mins rest.

Once this feels easy, start to reduce the rest interval.

Once this feels easy, you can start to perform more than one exercise as part of your set and even multiple exercises on the legs.

What happens when we our conditioning improves is the point of fatigue moves further away. Instead of skiing for 20 mins and getting fatigued, you can now ski for 40 mins. You don't feel beaten up after a round of golf. You can run for 20 mins without feeling like it is the end of the world.

The recurring theme around conditioning is what level of pain should you experience in your legs during or after the workout.

You want some discomfort as you are trying to force your body to adapt to the stress of the exercise. However, it is a fine line between stress and unnecessary damage. One big workout will do nothing if it's not part of a programme. Feeling sore for 3 days after your workout is also counterproductive. Once your level of conditioning improves, you may also feel discomfort during the session, but no soreness the day after. This doesn't mean your workout has been ineffective. Chasing soreness isn't smart training.

You might find this goal will help motivate you to stay a bit fitter into the spring/summer. Do you have any events coming up this year?

28/05/2024

Coach Chris’ Athletics Academy Summer Sessions are now open for booking.
Saturdays 8th June - 13th July.
WHERE: Mark Hall Sports Centre, Harlow
WHEN: 10-10.45 (school years 7-9); 10.45-11.30 (school years 4-6)
WHO’S IT FOR? Everyone who wants to give athletics a try with plenty of transferable skills and fitness to improve confidence and other sports.
HOW MUCH? £42 for 6 week course (sibling discount available)
WHAT WILL YOU DO? Learn about how to improve technique in sprinting, hurdles, throwing and jumping. Learn more about the different events in athletics and get easy to follow pointers for ways to improve.
For more information you can send a message or book directly here: https://www.fit-school.co.uk/ccacademy/

29/04/2024

for private training with

I love my sessions with Liz. As someone who wasn’t naturally sporty as a child we’ve had to work hard on her confidence and self-belief. Liz works hard between sessions, completes extra workouts online (early) and updates me with her programmes and progress.

We’ve definitely come a long way since that first class with her baby boy (who now gives me hugs every time we meet).

28/04/2024

It’s the one week anniversary from the marathon. Howe are you doing? No more cold winter training runs (see picture)!

It’s a fantastic achievement often underestimated by most. The majority of people don’t do them and never will. Just finishing is an achievement itself. Over the years I know of many people who have been broken after attempting this distance. Largely down to underestimating how difficult it is, or setting unrealistic expectations.

After this endurance block, it’s a good idea to put your body back together to undo some of the damage. Even though there are benefits to getting this fit, there are diminished returns which need managing. Also it will prolong your running journey. You’ll need to stimulate and build lost muscle mass as well as manage adrenal fatigue and testosterone support.

Here’s my marathon experience guide for beginners.

1st and 2nd marathon - I didn’t die.

3-5 - I’m not broken.

If you trained for a solid year, you can set targets (times).

If you keep your level of conditioning up throughout the year, you can set targets.

If your baseline is zero, you will run/walk.

I tend to create more blended programmes where you don’t hit your full potential, but you also don’t have to bounce between strict running programmes and active ageing programmes. It enables me to stay half marathon ready all year round, while not losing muscle mass. We discuss this work our PE members. Try not to lose all the fitness benefits you’ve accrued over the last 6 months.

20/04/2024

https://2024tcslondonmarathon.enthuse.com/pf/lucy-ginsberg

People do the marathon for different reason. Some because they want the personal challenge. Others, are doing it for a worthy cause. Whatever your reason, just remember it is an achievement in itself to finish.

My client Lucy started running last year because she was always the ‘fat girl’. It became an identity she didn’t like and wanted to get fit. She’s run a half marathon and now is going for the marathon. Her charity is the London Bereavement Service, in honour of her nan. However we ran into a problem 6 weeks ago. She’s torn a hip flexor and was 50-50 as to whether she would enter. Along with the physio, we have devised a plan to get to the end. Hopefully you’re not limping over the line. It might not be the time we wanted and there will be lots of walking, however nan doesn’t care about your time.

So to anyone out there doing this for people who are no longer with us, enjoy tomorrow. It will be emotional and enjoy the support.

The London Marathon has become an annual, inspiring and colourful fixture in the world’s sporting calendar since the inaugural race on 29 March 1981: a celebration of fun, fundraising and fancy dress.

17/04/2024

Final marathon prep done with one of my runners. It was brutal conditions but luckily I’m still 1/2 marathon ready.

We discussed the most talked about topic in running, known as the ‘taper’.

People questioned why we weren’t doing one. The short answer is if your running volume or distance is significantly less than a half decent plan, your taper is just a waste of a week.

If you've run a few marathons, you can taper. If not, it's just a recovery week.

If you got to 30-35 km, 2 weeks out, you can taper. Caveat. If you keep yourself generally fit through the year and on top of your conditioning, then you can taper. You also might find you only need a few long runs before the event, if your conditioning is on point.

If you were running at least 3 sessions per week, you can taper.

If you don’t fall into any of these categories, you don’t need to taper. Runners tend to like all the gear but have no idea. Keep it simple and steer clear of ‘that guy’ who is suddenly an expert because they read it in a magazine. People were running sub 3 hour marathons with no watches, fancy shoes or special diets. These just fínese the training. They aren’t magic.

07/03/2024

I never thought I would do this but here some pics of our first kid’s party! Even though I felt like I’m in a scene from cool runnings, it was a really fun afternoon. I was asked by one of our athletes and I knew half the group. They were all great and Isaac was a star for helping out in his first paid gig (obviously).

My slow descent into an Adam Sandler film continues 🤣💪🏾

22/02/2024

*deep breath* I think when it comes to encouraging wannabe there’s too much focus on plans, kit and distance goals.

When I train clients - I always take it back another step.

If we try to start a running programme before we’ve worked out WHEN we’re going to run, it’s like trying to do two steps at once. And we’re likely to fail.

Before you it’s important to workout WHEN you’re going to get your workout windows.

This is especially true if you’re a parent or a care provider OR if you work full time and have all the guilt at taking time out to do something for yourself.

So start with walking windows. Once they’re established THEN and ONLY THEN should you start running.

When you’re a beginner running feels really hard. If you’re wrangling when you’re going to go AND it feels hard then you’re going to need some serious willpower.

I’d love to know what you think. Could you dial it back a notch and get walking first?

Do logistics, establish a workout habit THEN run!

You’ll already be winning.

I’d love to know what you think and what’s worked for you.

18/02/2024

It’s half-term for us this week so there are a few timetable changes.

Do you have time off at school holidays? Why don’t you come around and join us for a class? You can book a trial class.

DM for enquiries or check out booking on our website: https://www.fit-school.co.uk/book-classes/

13/02/2024

‘Evidence based advice’
‘Always changing and adapting’
‘I always feel like I’ve had an individual programme in a class setting’
‘There’s something about their approach that has made me find excuses to exercise rather than avoid it’

Just a few of the lovely things people say about us that really sum up what we offer our community.

From dipping your toe in with to getting stuck into a speed endurance programme, learning to train like an athlete or finding our classes creating specifically for older adults, we’re here for you.

Drop us a DM if you’re ready to get started.

13/02/2024

In person OR online

From to

Pop into our DMs if you’ve got questions about getting started.

Established in since 2011

17/12/2023

Fabulous Christmas walk his morning with some of our members and the odd pooch. Also, it’s the only Christmas meet up where calories were taken away instead of added. 😀

As ever many thanks to you all. The forest was looking lovely.

Karen Lisa Laing
Karen Doyle
Fiona Martin
Simona Willis
Chris Matthews
Tamsin Murray
Natalie Goldsworthy