My Story On Metro.co.uk

yanar alkayat weighlifting

I was so excited to be interviewed my Metro recently for an article on the importance of weight training for women: Weight training should be an essential part of your workout routine.

Journalist Natalie Morris asked me to share my fitness journey, how I got into weightlifting, what I love about it, what it adds to my life and why more people, particularly women, should give it a try.

It’s a fantastic article – full of quotes from me! – and some expert tips from others. Hopefully it will inspire more people to pick up a barbell and feel the benefits for themselves.

If you’re still feeling hesitant, maybe intimidated or scared about weights, and unsure how to start improving your strength, then have a read and let me know what you think.

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I’ve fallen out of love with running – here’s how I’m going to fix it

homer_running falling out of love with running

It happens. There I was, not so long ago, running like nothing in the world compared to the freedom and joy of hitting the road on a run and bam! It couldn’t be more different now. Legs feel like they’re wading through mud, ankles like they’re strapped with lead and the mind split in two having the most almighty wrestling match. One half wishing it could be anywhere else but out there on a Saturday morning and the other half willing and coercing it to keep going.

It’s been a mental and physical battle like this every time I’ve run for the last few months, so me and running are currently going through a bad patch.

sports running giphy

This change of head and heart has been a little untimely to be honest as I’m exactly half way through a six-month training block for Scott Snowdon Marathon on July 15th. So with just three months to go before I am literally on a mountain and having to run up it, I have to sort my head out, fast.

So what do you do when you no longer want to run (but you have shit loads of training to do before a big race)?

What do you do when you’re half way through an 18 miler and there’s an overwhelming feeling to just stop and call it a day.

What if something else is flavour of the day? In my case weightlifting and Crossfit? I find these two activities waaaay more fun right now but I have this mountain race looming over me so now is not the time to spend Sunday afternoons at my Crossfit gym perfecting my snatches.

In the last few weeks and months I’ve been riddled with non-stop negativity, before, during and after the trainers go on. This negative mind-set became so bad and loud that on my last 20-miler I gave up at mile 11, sat down at the top of Greenwich Park (not a bad place to pack it all in) and refused to get up and get going again. My head wasn’t in it and no mind game or visualisation trick was going to work this time. I had officially fallen out of love with the run.

I’d been trying to deal with this alone for several weeks with no progress so I finally consulted my coach Luke Tyburski. (Big plug here for Luke as he’s so much more than just a running coach but super experienced in the mental side of challenges too).

‘It happens. And it happens to more of us than you realise,’ he says over our Skype consultation. From what I understand from Luke and reading about others, running without joy happens to everyone from elite athletes to novices. It happens to people who have been running and racing for over ten years like myself and to people like Luke who run phenomenally long ultra races around the world. But there are ways around it.

So he gave me three bits of good advice:

> Grab a cup of tea and have a long serious chat with yourself. Really ask yourself why you’re doing it. What’s your motivation, why do you want to run this race? And even once you’ve answered it dig deeper and find out more. If you say you love trail running ask why, what does it do for you? What will completing this event mean?

> Look ahead into the future and see how this fits into longer-term goals. Will this race be a stepping-stone to other challenges? Will it make you stronger for other goals in mind?

> Find your happy place again. Take the weekend off long runs and go out for a casual run instead: no watch, no time, no pressure or expectations and run for as long or little as you want (say, up to one hour) to regain your confidence and find your happy place again.

So I’m working on the above.

To combat negative periods when out on the ground, ultra runner Debbie Martin-Consani, who I met on a press trip for Montane and Polygeine (which is a clever anti-odour technology used sports clothing) and she recommend counting while running to help calm the mind.

‘Count to 10 over and over again. It’s like a temporary distraction.’ It sounds a bit nuts but I’ve been doing this and it genuinely works. I just keep counting 1-10 in time with my strides, a bit like an insomniac, and eventually find a quiet place in my mind again. A bit like falling asleep.

Luke also recommends switching the point of focus when we are in a whirl of negative thoughts during a run.

‘When you’re being internally negative (e.g. thoughts about painful muscles or discomfort) focus on the external e.g. the weather, the scenery (enjoy its beauty), or the fact that you can run/train/lift etc, and there are millions of people who cannot.

– this has actually been very useful as I realised running the same route for months on end has been slowly feeding my boredom. As soon as I changed routes last week I started externalising and not internalising. The run was so much better. Sounds obvious but sticking to a route we know usually helps with getting the miles in without too much thought but after some time it seems like this familiar route has a counterproductive effect.  

‘When focussing on the external (bad weather, hard hills, heavy weights etc) move your focus internally. Do you feel strong, have you done this before? Did you survive it last time? Positive self talk is a cliché but it goes a long way.

‘Finally when you’re on a tough part of a race or run and it’s physically demanding, accept this is your ‘new norm’. Don’t fight it. Acknowledge the negative thoughts and say I hear you but you are not helping me. I will not let you drag me down.’

This is not the first time running has lost its spark for me – after my second marathon I didn’t run for two years and hung up my trainers again for another year when I started Crossfit in 2015, but then had a comeback with two marathons 2017 – so I know we’ll get through this; like any relationship we will reconnect again. Let’s just hope I find my happy running place before I’m on the side of that mountain.

Would love to hear if you’ve been through the same and any of your negative-fighting tips and tricks please!

X

13 Holiday workouts, no equipment needed

best holiday workout no equipment needed blog

best holiday workout no equipment needed blog
My own holiday workout completed in a sweaty time of 13 minutes 22 seconds. Can you beat it?

I know working out on holiday isn’t top of most people’s agendas but occasionally you might feel like sweating it out to balance out the cocktail calories and clear away the cobwebs. If you don’t have access to a gym – say you’re doing a villa or apartment rental – it’s handy to have an arsenal of drills to dip into. That’s why I’ve collected and compiled this list of workouts that can be done any time, anywhere, quickly (because there’s a holiday to enjoy) and most importantly, with no equipment needed (so there really are no excuses). They are also accessible for any level of fitness which is also great.

The sequences on this list targets the whole body, strength, mobility and cardiovascular power in one swift session and mixing up high intensity and strength makes it super efficient. Most have been taken from CrossFit programming so for time means as fast as possible to get your best time – this definitely lends more intensity, as does the higher volume of reps. You can even then repeat your workout another day to see if you can beat your time.

AMRAP means as many rounds or reps as possible which also creates a sense of urgency. Having a rep scheme to work to – rather than simply working for 30-seconds – contributes to a more effective session as you have a specific volume of work to get through which creates more focus. This combination of time and reps pushes you further. Most of these are short, sharp and sweat-pouringly effective.

I recently did #2 and it took me 13 minutes 22 seconds. Can you beat it? Have a go and let me know!

TIP: When you see 100 reps, break it up which ever way want. So I did 10 rounds of 10 for workout #2. Five rounds of 20 is also doable, although you might find you slow down on the burpees if you have to do too many in a round.

13 best holiday workouts

#1. For time: 100 burpees

#2. For time:

  • 100 push ups
  • 100 squats (hip crease below knee)
  • 100 burpees

#3. 10 rounds for time:

  • 10 pushups
  • 10 sit-ups
  • 10 air squats

#4. As fast as possible for time: – this is a great warm up workout

  • 21 air squats (hip crease below knee)
  • 21 pushups
  • 15 air squats
  • 15 pushups
  • 9 air squats
  • 9 pushups

#5. 8 rounds for time:

  • 10 situps
  • 10 burpees

#6. For time: 

  • 75 air squats
  • 50 pushups
  • 25 burpees

#7. 10 rounds for time:

  • 10 air squats
  • 10 pushups
  • 10 situps
  • 10 dips

#8. 20 minute AMRAP (as many rounds/reps as possible):

  • 20 walking lunges
  • 20 situps
  • 20 pushups
  • 20 squats

#9. Go as fast as possible for time: (another great warm up workout)

  • 21 squats
  • 21 burpees
  • 15 squats
  • 15 burpees
  • 9 squats
  • 9 burpees

#10. 15 minute AMRAP (as many rounds/reps as possible)

  • 5 push-ups
  • 15 sit-ups
  • 30 squats

#11. 3 rounds for time:

  • Run a half mile
  • 30 burpees

#12. 4 rounds for time:

  • 20 burpees
  • 20 push ups
  • 20 sit ups
  • 20 squats

#13. Stabilisation / core work 

  • 30 second or 1 minute plank hold
  • straight into 25 sit ups
  • repeated 3-4 times

 

In the kitchen: 4 best non-dairy and vegan protein powders

I’m on a mission to get stronger and if you read my column on Healthista.com you’ll see I’ve taken up Crossfit. To build more lean muscle only protein will help. As I don’t eat dairy I need an alternative to whey powder so I’ve been trying a variety of non-dairy shakes and powders suitable for vegans. These are my favourite, ie. the tastiest and best I’ve tried so far. 

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