0 Tough Mudder

You all might be wondering, what on earth is "Tough Mudder".

I thought I'd like to talk about something that popped up over a coffee with some mates, I was talking to one of them about an event I really wanted to participate in, known as the Tough Mudder.

A 10-12 mile obstacle course designed by the British military with 25 obstacles involved. Something that's about finishing together, perseverance and working with everyone around you. It is not about finishing first, but about the experience with your team and others that have participated in the event. You might be thinking, it's a male dominated sporting event. Yes, there are quite a number of male participants, but there are also an increasing number of female participants wishing to challenge themselves and show people who they are and what they're capable of.

Unfortunately I am not able to make it in time for 2013 Melbourne Tough Mudder event, but seeing my friends are highly interested and have already formed a team, why don't my fellow potatoes have a go?

Game enough?

2 "I need it!"

We've all heard it before. Every so now and then a friend or family will skip their workout simply because they forgot to bring their gear or don't have the latest supplements, gear or fitness accessory. Is it really that important?

This topic isn't so much about helping you all to learn something, but rather to address a common excuse we all may have come across. After some discussion over the weekend with a Social sciences and psychology graduate; Jenny Hsieh about the popular belief that one needs something to do a certain activity, I have noticed myself and many others struggling with skipping daily routines or sessions by simply forgetting or not owning the little things. 

"I need it!", a popular phrase used by many to skip a workout or training session. I have been guilty of this phrase, personally using it as an excuse to skip a session or two... 

Psychology addresses this with identifying what is a need and what is a want. Jenny mentioned that people frequently link materialistic goods as a source of security to appear higher in the social hierarchy or simply feel a sense of belonging, this ties into self-esteem as one may perceive themselves to be alike their peers. In the end, the gear, accessories and brands aren’t really a need but a want of being socially accepted; or feeling secure about ones different body by wearing gear that have a sporty stigma attached.

"…people normally use materialistic goods as a form of security tool, to feel good about themselves in a trendy piece of fitness gear or accessory, supplements are consumed with a a similar approach in many individuals, to feel good and believe they are 'healthy'."-Jenny Hsieh

During the discussion about psychological ties with goods and certain activities, I personally tend to purchase sporting gear and accessories based on brands, visual appeal, and trends. I've had the tendency to skip routines and workout sessions because I simply forgot something that was not actually necessary for the workout session. Such as forgetting to bring hand wraps to a boxing session and I simply left after ten minutes, forgot my trainers at the tracks but later on I discovered my love for barefoot and minimalistic training, lost a glove and forgot supplements during a workout session and continued anyway. Guilty, I really am. I had left and skipped a number of workouts in fear of looking 'silly' without my gear. In fact, you won't. The gear doesn't always mean you are a pro or that you know your stuff, but it's just a piece of equipment to help you excel and enhance your performance, with some added risk prevention.

I believe there is too much for me to tell you all. The reason for this post is for all of you to reconsider your options the next time you forget something or don't have. Do you REALLY need it? Yes, not having some gear and equipment may have you open to injury or reduce your performance. At times it really isn't necessary and wouldn't make much of a difference. A slight change in your routine won't hurt, at least you have been productive and done something to help you be closer to your goal.  

Some ideas...
Cycling or going for a run? There are countless free, yes I mean FREE, online programs that help you record and calculate your workouts, with maps and stats provided. Such as mapmyrun.com or mapmyride.com. Both programs are available on Android and ios. Record, map, plan, challenge friends, even without a smartphone. It’s all too easy. There are many more free resources at your disposal.

No runners? Try going for a run at the local cricket field, make sure you scour the ground for hazardous sharps and items before you dash about. Same can be applied for swimming, you can always use different strokes to avoid being submerged into the water when you forget your goggles.

There are many more other examples that also work when one does not have the latest gear or simply just left it somewhere.

Forgot your clothes? Yeah... go back home. 


So how do you approach a workout when you don't have the gear?

5 Somatotypes

This week I'd like to dive a little deeper in addressing what YOU as an individual wish to achieve.
Last week, we talked about some snacking tips and facts to help kickstart your journey in being a healthier 'you'. This week, lets talk about constitution types, somatotypes or more commonly known as the body type. This post will help you identify and address what type of somatotype you are and thus hopefully will help direct all of you to a routine that is fit for you and your goals.

What is body type?
Definition of natural physique. Based on our natural shape and figure, there are three primary body types. Consisting of Ectomorph, Mesomorph and Endomorph types of bodies.

Ectomorph
Ectomorphs are small jointed, light and have little or very lean muscle. Ectomorphs have elongated limbs with thing shoulders and width.
Key attributes of a Ectomorph:
-Very fast metabolism
-Flat chested
-Thin
-Small Shoulders
-Delicate physique
-Little and lean muscle

Mesomorph
Mesomorphs lie between both Ectomorph and Endomorph. Having muscles and bones that are larger in structure. Naturally strong and find it easier then Ectomorphs and Endomorphs to manage weight gain or loss.
Key attributes of a Mesomorph
-Broad shoulders
-Rectangular physique
-Management of muscle v fat ratio is relatively easier then the other two body types
-Greater muscle definition and mass.

Endomorph
Endomorphs are relatively larger in mass and have a lower muscle v fat ratio. Endomorphs appear soft and gain fat very easily, generally appears to be stocky, shorter build with thick arms and legs.
Key attributes of a Endomorph
-Round body with soft muscle definition
-Muscle v fat ratio gained easily together
-Slow metabolism
-Weight management is generally difficult

The three definitions of body types do not completely define ones body type. Some can have a combination of body types. Both men and women should not be ashamed of who they are, but use their natural physique to their advantage.

How?
Previously we talked about speeding up metabolism by substituting processed snacks with nuts and berries. Boosting metabolic rate and daily nutrient intake, snacking on berries and nuts is great for all somatotypes. Along with a balanced diet and fitted exercise plan. Snacking can help Endomorphs lose weight by speeding up the metabolic rate and pumping muscles full of nutrients at the same time satisfying hunger. Ectomorphs can constantly fuel their body full of nutrients to stimulate intake absorption and supply nutrients to their muscles for mass gain. Where as Mesomorphs can undertake the latter depending on their goals.

Ectomorphs are advised to gain muscle mass and definition, as Ectomorphs tend to have a fragile skeletal structure, muscle mass and definition can reduce Ectomorph's musculoskeletal injuries. Endurance weight training should be incorporated for best mass gain. Followed by a high protein and calorie diet that is nutritious and full of vitamins for muscle development. Cardiovascular heavy exercises are recommended to be kept to a minimum excluding HIIT (High Intensity Interval Training), an explosive workout, pumping the muscles for effective mass gain.

Mesomorphs are naturally neutral with a fair muscle v fat ratio, Mesomorphs benefit from easy weight management. It is advised as always, junk food are to be kept to a minimum and a balanced diet followed by regular exercise is recommended.

Endomorphs, generally have greater difficulty in weight management and fat loss. Endomorphs are advised to undergo strength training. Endomorphs naturally have strong thighs which are great for squats and deadlifts. Deadlifts and squats are the highest calorie burning techniques, effectively promoting faster metabolism. Moderate weights with fast intervals and minimal rests are suggested. Diet should consist of lowered calorie intake with a split meal system. Junk food should be avoided.
Cardiovascular exercises are recommended, when it is safe to do so.

Body type definitions referred by a student currently studying a Masters of Clinical Pharmacy at Monash. 

Somatotype activity summaries
www.livestrong.com/article/346879-physical-activities-by-somatotype
www.livestrong.com/article/543641-somatotype-meal-plans/

As mentioned, there is no such thing as being of a single somatotype, I am a Endomorph cross Mesomorph. I spent quite some time in addressing what body type I was before I moved onto developing a more sophisticated workout routine. I formed a routine consisting of both cardio and weight training focussed workouts. HIIT workouts were later on incorporated to help me build a better form.

Now that you know what somatotype you are, what's your goal? Have you considered how you might like to achieve your goal?