Category Archives: Fitness

Discover our #greatreads in the New Bloomsbury Sports catalogue

Our new 2014-2015 Sports Books Catalogue is now available. Browse the catalogue and discover the many different sports books that we publish here at Bloomsbury, from our exceptional training guides to our award winning great reads.

 

Sports Catalogue Cover

Q&A with Gavin Morey author of the Twelve Week Fitness and Nutrition Programmes

Gavin Morey is the author of two new fitness books – the Twelve Week Fitness and Nutrition Programme for Women and the Twelve Week Fitness and Nutrition Programme for Men. He is a highly experienced fitness consultant and muscle therapist to celebrities and major health and well-being companies.

We put a couple of questions to him…

1. Have you always wanted to be a writer?

I have to admit it wasn’t until I was in my early twenties when I had the notion of becoming an author. It was floating around my head for a number of years until I plucked up the courage and decided to put pen to paper and draft out the concept of the books.
My original idea was to write a book that was twelve weeks long because this is the perfect amount of time to see your body change, adapt and develop into what you want. But I didn’t want to just write the book as that has already been done, especially by professionals who may have forgotten what it is like as a novice. That was when I thought I would practise what I preach and put on the weight to show my clients and others exactly what it takes to transform your body.

2. What made you decide to create the Twelve Week Fitness and Nutrition Programme?

I chose to write the twelve week fitness and nutrition programme for two reasons. Firstly from the comments my clients would pass to me regards ‘it’s easy for you to look that way’ or ‘it’s hard for me as I have to train and eat around work and I just don’t have time’. After listening to that for a while I decided I would show them exactly what it takes to change your body. I wanted them and others to see it wasn’t easy, time isn’t a limiting factor for weight loss and it isn’t all down to genes.

Secondly I found it really hard looking through health and fitness books / magazines showing amazing results “IN JUST TWO WEEKS” with the most extreme before and after photos. These books / magazines promise you the earth which the training is mainly plyometric style training (not a great long term plan for your body due to a higher risk of injury) and by following a bodybuilding diet (again not realistic plan as even bodybuilder don’t maintain this type of diet for long).

Due to those two reasons I really wanted to clearly show the progress like no other, hiding behind no gimmicks, trick photography / airbrushing or fake results. I chose to document all of my training sessions to the point of the weight I lifted to the recipes and meals I ate everyday. I choose to take WEEKLY photos and health tests along with monthly postural analysis and fitness test so the reader can see the weekly progress I went through and what they should expect for themselves.

I put on lots of weight (a little over two stone of fat), stopped all kinds of training for 5 to 6 months and got extremely spotty and body conscious. To my detriment my glucose levels at one stage were very close to having onset type two diabetes! I was now ready to start the twelve week programme for men and start the book.

However for Alison, she never wanted me to write a book with her in it but liked the idea of a ladies version. I managed to talk Ali into doing the twelve week plan on the condition it would not be book unless she was really happy with the end results! We documented all tests, photos and diary inserts in the off chance at by the end of the twelve weeks Ali would be happy (I knew Ali would be!). Luckily for every lady out there (and myself) Alison was so happy and the ladies book was born.

3. What would you say are the four main benefits of the programme?

The four main benefits are the basis of the books!
1 – Real Results:
Alison and I have actually done the programmes ourselves first to show the great results that are achievable. We wanted the reader to be engrossed into our lives and encouraged by what we have done and what they can do. We included all aspects of the way we lived (personal diaries/stress & energy levels/sleeping patterns), trained (times we worked out, length of sessions, weights/reps/sets we actually done) and ate (the snacks we used, meals & recipes we followed, shopping lists we stuck by), along with all of our health results and measurements and weekly photos. By seeing how and what we have accomplished sets a precedence for the reader to be encouraged, motivated and empowered to get up and have a go for themselves.

2 – Weight loss but more importantly health benefits:
We wanted the weight loss to be controlled, sustainable and achievable. Exercise is important but the diet in my eyes plays an even more important roll (up to 70% of the way we look and feel). It was the nutrition and recipes that took us the most amount of the time to get right. The recipes we chose had to contain a large variety of ingredients, be very healthy and above all tremendously tasty. We set about creating the recipes to help the body from the inside out, by lowering / balancing glucose and cholesterol levels but with the upside of weight lose.

3 – Transforming your body within twelve weeks but changing your lifestyle forever:
Your body can make a dramatic transformation in such short period of time but it takes the full twelve weeks to make an impact on our habits and routines. The nutrition is the hardest part to change, as you have more than likely fallen into your own routine and lifestyle. To break this you will need hard work, be dedicated and to see results to push you through to the goal you set yourself. When you get to the end and you have achieved what you wanted, you will forever have set yourself new routine and lifestyle. It has been 4 years since we finished the twelve week programme and yes we are both still as fit and healthy as ever, even after Alison has had our little baby boy Morgen. We unconsciously make the right choices of the foods we eat, and we still try to stick to three fish meals, two white meat, one red meat and a vegetarian meal a week for our dinners.

4 – Easy to follow fitness sessions and recipes
The ease and functionality of the book is by far a head and shoulders above the rest. All of the training and recipes have been broken down into step by step guides that will take you through each individual fitness session and recipe day by day, week by week for the full twelve weeks. The nutrition programme has been developed for a family of four and allows you to see the weeks overview first, before it leads you onto the weekly detailed shopping list that you can take out to the supermarket to help you save time, energy and stress.

The programme includes all breakfast, lunch and dinner meals for the entire twelve weeks which has over 100 recipes. The recipes themselves are very easy to follow with simple step by step directions on the ingredients needed, how to prepare and cook each meal, even to the point of reminding the reader how to prepare for the next days meal. The training has been designed for the men to gain muscle, tone up, get fit whilst losing weight whilst the women’s is about toning up, getting fit and losing weight with the added bonus of shredding some cellulite. You will be able to follow the personal sessions of the authors next to your own which has blank sections to jot down your own results. If you then wanted you can compare yours next to the authors to see how well you are getting on!

4. How did you come up with the recipes for the book?

The biggest inspiration for me, like most, is my mother. She encouraged my brothers and I from an early age to start cooking and above all enjoy all the tastes and texture food can bring. We were brought up on homely food but as the years went by and we were older and able to help in the kitchen my mums culinary skills changed some what and she started to follow various diets. My mum would take a very boring and mundane recipe and change it to a delicious meal exploding in taste. This was the foot stones to where I started and I have taken the recipes she has used throughout the years and made the recipes slightly.

5. Do you have any favourite exercises from the 80 in the book?

To be honest if you asked me I have a couple of favourite exercises in the gym. The first would be pull ups as they are so good at hitting all aspects of your back and can define your shape. The second is the Morey Squeeze (upper) as I find this is one of the best exercises to isolate and hit the upper pectoral like no other exercise out there. Finally I like squats as it they one of the hardest exercises but it’s a foundational exercise that can improve your posture, develop your muscle mass when lifting heavy and increase muscular endurance to help with cardio vascular exercises. Alison would say the exercises she liked the most were dumbbell shoulder press as it really helped tone her shoulder and triceps, reverse shrugs as this exercise helped realign her posture and bring back her shoulders and boxing as it was a great way to vent frustration, get fit and have fun doing it!!

6. Are the weekly shopping lists for the recipes affordable?

The weekly shopping lists back in 2012 we’re worked out at a costing of £45 per head for all the meals and snacks for the entire week, this did however include ingredients that would last longer than a week or two such as extra virgin olive oil and soy sauce. 

7. Can the workouts be carried out at home?

The training sessions I carried out we’re actually at home within my own gym in the garage, so yes all the training can be carried out at home. If you wanted to get the same results or better you would need to use roughly the same type of equipment as we used or better.

8. Is there any basic equipment that readers need to follow the programme?

It’s quite hard to say would you get the same results as Ali and I without the correct equipment and the answer would be you probably would have completely different results. The basic equipment was pretty basic for Ali and I to get the results we wanted. For example if you decided to do all body weights instead of using actual free weights then you would certainly get lean and toned but you would not gain the same amount of muscular size and mass. If you were unable to run like Alison and I, you would need to find an alternative that pushes you just as hard (again this would depend on your fitness levels as a fast walk will be hard for one person but easy for another). So yes it is important to get the right equipment for the best results but no it’s not the end of the world as any form of exercise you do with the correct diet will help you lose weight and above all get fitter and healthier.

Read a few sample pages from Gavin’s new books…

12 Week Fitness for Men 12 Week Fitness for Women

Want real results? Experience the difference with the Twelve Week Fitness and Nutrition Programmes

 Real Results – No Gimmicks – No Airbrushing

12 weeks Book 1.indbTwelve Week Fitness and Nutrition Programme for Men

For Women                                                                                           For Men

Read a few sample pages from these fantastic books, based on a real-life challenge, these are the only fitness & nutrition books to show real results with no airbrushing and no gimmicks.

Covering fitness, health and nutrition, each book contains over 60 different workouts with 80 different exercises to choose from, explaining their purpose and technique. With the basics of training, warm-ups, cool-downs and stretching explained, the books also contain information on what fitness tests are used and the training routines followed, and a training diary for the reader to keep track of their programme and progress.

Order your copy today

9781408196366       9781408196397

 

Meet Michael Hutchinson and Discover the Obsession, Science and Luck Behind the World’s Fastest Cyclists

Discover the Obsession, Science and Luck Behind the World’s Fastest Cyclists

Hutchinson-Ireland_0210

Michael Hutchinson is obsessed with speed. He will be here at the Bloomsbury Institute on 6th May to tell us about his new book, Faster, and explain why cyclists do what they do, what the riders, their coaches and the boffins get up to behind the scenes, and why the idea of going faster is such an appealing, universal instinct for all of us.

Fantastic. An intelligent and personal insight in to the world of elite cycling’ Sir Dave Brailsford

Book your tickets today!

Listen to Julia Buckley talk to KFKA’s Devon Lentz about her new book The Fat Burn Revolution

Click on the book cover below to listen to Julia Buckley talk to KFKA’s Devon Lentz about her new book The Fat Burn Revolution.

9781408191569

New In: Exercise Anatomy Books

Been to the gym for a workout or for a session with a personal trainer and wondered what muscles you’ve actually worked out? Heard the name and then wondered where exactly those muscles are? Want to know how to improve your workouts to target those muscles?

Well, your prayers have been answered. The ‘Anatomy of …‘ series is a great range of books providing anatomical illustrations of various exercises tailored to give you the best workout depending on your needs. Each book contains:

  • annotations identifying the active and stabilising muscles
  • concise how-to instructions for each exercise
  • identification of the specific muscles that benefit the most from each exercise
  • a glossary of anatomical terms.

Bloomsbury Sport are pleased to announce the publication of three new titles in the series:

9781408189979 9781408189986 9781408189993

Others titles in the series:
Anatomy of Exercise
Anatomy of Cycling
Anatomy of Running
Anatomy of Core Stability
Anatomy of Stretching
Encyclopedia of Exercise Anatomy (coming soon)

Competition: The Fat Burn Revolution Giveaway

Competition

To celebrate the launch of The Fat Burn Revolution Bloomsbury Sport and Health and Fitness Magazine are giving away the ultimate fitness prize.

Win a signed copy of the book along with fitness clothing from Moving Comfort www.movingcomfort.com and fitness equipment from York Fitness www.yorkfitness.com.

9781408191569

Everything you need to start this fantastic twelve week programme! Enter here: http://bit.ly/1dZcIE9

 39340  3933839339 39337

Your prize:
Bloomsbuy Sport: Signed copy of The Fat Burn Revolution
Moving Comfort – Rebound Racer Sports Bra (£24.50), Urban Gym Capri (£40) and Metro Tee (£30).
York Fitness: Gym Ball (£22), 20Kg cast Set (£55) and Deluxe Mat (£26.99)

Competition ends 31st January 2014.

The Fat Burn Revolution

Meet author Julia Buckley as she talks about her new book The Fat Burn Revolution

The Fat Burn Revolution publishes on the 2nd January 2014.

Man vs. Beast: a Spartan’s tale of obstacle racing

Saturday morning was very cold and very wet – the perfect morning to stay indoors and whack the heating up, right? Wrong. I was at Pippingford Park in East Sussex battling the elements and ready to support the hordes of runners taking on the Spartan Beast – an epic 25km obstacle race.

As the climactic event on the Spartan Race calendar, this was going to be tough and it seemed as though Mother Nature herself was intent on making it even tougher for the runners. With a muddy and rain-soaked course greeting runners in the very first elite heat at 10 a.m., the non-stop rain made the trails boggy and the mud pits … boggier!

Having completed one of the shorter events, the 5km Spartan Sprint back in September, I couldn’t wait to see what the organisers had in store for the 15+ miles of challenging terrain. Oh, and did I mention that, if you fail ANY of the 25+ obstacles, there is a 30 burpee punishment?!

This race was hardest yet, but don’t just take my word for it, we have a first-hand account from a Spartan survivor, Darrell Skipper, who crossed the finish line after a gruelling four and a half hours.

Here’s what Darrell had to say about the race:

The Spartan Beast was by far the toughest physical and mental challenge of my life. I’d signed up for the 2013 Spartan Race Season Pass this year and had already completed four of the shorter Spartan Sprints (between 5–8km) and one Spartan Super (12km) over the summer, but this was on a different level.

The Spartan Skippers in red setting off at the start line. (Left to right) Darrell, David and Nathan

The Spartan Skippers in red setting off at the start line (left to right) Darrell, David and Nathan

I ran in the 10 a.m. ‘elite’ heat (I didn’t feel too elite by the end!) and we set off just in time for the first of many torrential downpours of the day. It wasn’t long into the race before we realised that this was going to be a lot different to those nice warm race days of the summer … It was raining pretty much the whole time and this resulted in people getting stuck in the mud and the freezing bogs being at chest height at times.

Despite the cold and the rain, spirits were still high

Despite the cold and the rain, spirits were still high in the water crossing

The obstacles ranged from fire jumps, 8ft wall climbs, rope climbs and barbed wire crawls to carrying heavy sandbags up and down steep and slippery slopes. Some very ambitious person also decided to put a 25ft rope climb at the end of the race, which apparently only about 10 per cent of finishers managed; the other 90 per cent accepting the 30 burpee punishment instead, which, for me, seemed to take a lifetime to finish!

 

The fire jump

The fire jump was a great source of warmth for the spectators!

The obstacles were actually a sweet relief, a brief respite from the horrors of the trails and the hills, oh god the hills! A lot of people struggled with the naturally formed mudslides, but luckily I had learned from previous races that the quickest way down is on your backside. As soon as the other runners see you doing this they all follow your lead – it was definitely the quickest way downhill.

The mudslides

Tackling those mudslides

I completed the race with my brother and father, who have been my Spartan training buddies for a few years now. We first signed up as motivation to lose weight and we ended up losing over 250lbs between us! After that, it just became an addiction. We love the whole ethos of the Spartan Race, the spirit and camaraderie between fellow Spartans is amazing. Lots of helping hands and lots of crazy, delirious laughter from the sheer insanity of it all.

I’d highly recommend obstacle racing for people who are looking to get in shape or to kick-start their fitness regime. Nothing motivates you better than cold, dead-eyed fear! Despite the aches, pains and countless hours of training, I’m definitely doing the whole season again next year – who’s with me?

If you are interested in joining the Spartans next year, or would like to find out more information about their races, you can subscribe here. Who knows, maybe I will see you at the start line next year…

Happy training!
Sarah

A huge thank you to Darrell for his guest post and to Epic Action Imagery for allowing us to use their brilliant photos.

Sports Nutrition Advice from Bestselling Author Anita Bean

Guest Post by Anita Bean, Author of The Complete Guide to Sports Nutrition.

Recovery Nutrition

9781408174579

Proper nutritional recovery is vital to performance. Failure to replenish fluids and fuel after training can quickly result in sore muscles, fatigue and under-performance at your next training session. Here’s how to promote full recovery after a hard session:

Priority 1: Replace fluids

Your muscles cannot fully recover until your cells are properly hydrated. So make drinking your priority – start drinking while stretching, before you’ve showered. The exact amount you need to drink depends on how dehydrated you are after your workout. The ‘pee test’ will give you an idea how dehydrated you are, otherwise weigh yourself before and after training.  For each 0.5 kg (1 lb approx) of body weight lost, drink 600 – 750 ml of fluid (e.g. water, diluted juice or squash, milk – but not all in one go.

Drink little and often – I suggest 100 – 150 ml every 10 or 15 minutes over the next hour or so until your urine is very pale yellow.

Priority 2: Refuel  

You need to replace the fuel (carbs) that you’ve used otherwise you will feel sore, achey and tired during your next session.

Take advantage of the 30-minute window: This is when your muscles restock energy levels faster than normal.  The sooner you supply your muscles with carbs and protein after training, the quicker they will repair and rebuild. So have your recovery drink/ snack ready in your kit bag or in the car to eat on your journey home.

Eat carbs with protein: To help the body repair and rebuild, you need carbs with protein in a ratio of 3: 1. Ideally you should consume approx 20g protein. You can achieve this either in the form of drink (milk) or food (see below). You don’t need commercial recovery drinks

Opt for a milk drink: Milk, flavoured milk and milk shakes are near-perfect recovery drinks. Research shows that all types of milk after training speed up fuel recovery, encourage muscle gain and even reduce muscle soreness after training. They also help rehydrate the body more effectively than sports drinks, according to recent studies. Opt for whole, semi or skimmed milk; ready-to-drink milk shakes or make your own yoghurt smoothie from fruit, yoghurt and milk OR milk shake powder and milk.

Here are some ideas for post-workout snacks supplying 20g protein:

  • 500ml of milk or milkshake plus a banana
  • 250ml milk or milkshake plus 2 pots of fruit yoghurt
  • 500ml milk or milkshake plus an oat-based bar or flapjack
  • 200ml milk or milkshake plus 1 pot yoghurt plus 1 slice of toast and honey
  • Homemade milk shake: Blend 1 cup milk, 1 banana, 1 pot yogurt, 1 tbsp chopped walnuts, 1 scoop chocolate milkshake powder and 6 to 8 ice cubes
  • Fruit yoghurt smoothie: whizz together 2 pots of yoghurt, 1 banana or a handful or berries and 150ml fruit juice in a blender
  • 50g nuts (e.g. almonds or cashews) plus 2 pots of yoghurt

Anita Bean is also the author of the following titles:

9781408124543 9781408114070 9780713682601 9780713682595 9780713681284

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