Clever Ways To Eat More Fruit & Veg

Everyone knows that they need to eat fruit and vegetables to stay healthy, but are we all really getting our 5+ a day? Probably not. One of the reasons is that they’re just not convenient and sometimes we just forget to eat them. So, what if we made fruit and veg more convenient to eat? […]

New Year, Get Into Gear!

Health Tips The festive holidays are generally a time when over eating and excess alcohol drinking occurs. If like me you feel like you need to kick start 2017 with a new healthy you then read on. You can actually put these health tips in place right now and feel the health benefits. The impact […]

Survive the big ‘C’ with personal trainer Adam Taylor!

Christmas personal trainer Sheffield

The big ‘C’ is nearly upon us and have you muttered these words yet? “My New Years resolution is…” “Oh this fitted me last year!” Or maybe “After the Christmas holiday I’m going to get my diet sorted and get back in shape” At this time of year the health and fitness industry is geared […]

Lose some lbs whilst saving some £’s

save money get fit Sheffield

Here is one simple strategy to help you lose some excess weight and save money on your weekly shop. This is what I encourage all my clients to do on a weekly basis. Plan their meals throughout the week and then plan what ingredients they need to buy. Try it for a month and let […]

Sheffield Ten 10 Ten 2015

  Well done to everyone who ran today. Some fantastic performances and PB’s. Anna Howard – 48:27 – 160th (PB) Karis Hodgkinson – 51:04 – 227th Beth Marney – 53:09 – 319th Max Huxham – 56:11 – 435th (PB) Karen Stafford – 58:48 – 548th (PB) Amy Cooke – 59:39 – 593rd Kimberly Wright – […]

The winter is coming! – How to top up your vitamin D levels

The mornings are staying darker for longer and the evenings are becoming shorter. Do you get 10-15 minutes of exposure to sunlight everyday? If not, you may have a deficiency of vitamin D. Vitamin D is produced in your skin when you are exposed to ultra violet (UV) frequencies found in natural sunlight. Unfortunately, many […]

Marathon Race Day Essentials

marathon race day essentials running training Sheffield

Marathon Race Day Essentials For me preparation is key to performing well on the day and leaving nothing to chance. Here’s my race day checklist that I use. Make a list – check it and check it again. Know where the race is and plan route (prior to race day, preferably). Set alarm with plenty […]

Marathon Race Day Do’s & Don’ts

competition marathon running training Sheffield

Marathon Race Day Do’s & Don’ts There are plenty of things before and on race day that you should want to do and not want to do. Below is my list of what I use. It’s not the most definitive list but it should help you. Do’s Think positive / visualise finishing. Review the course […]

Marathon Nutrition

What to eat in the final week? If you’ve ever heard someone mention carbohydrate loading or a.k.a carbo-loading you may be wondering what this is. It can be quite confusing hearing / reading about it, so I’m going to make this really simple for you to achieve carbo-loading correctly. The definition is: Carbohydrate loading, commonly […]

Summer Mackerel and Beetroot Salad

Summer Mackerel and Beetroot Salad This summer fish dish is fresh and simple to make. I knocked this up in 10-15 mins for my lunch last week. A mountain of vegetables and salad and I struggled to finish it!   Ingredients: 1 mackerel fillet 1 whole beetroot (not packaged, buy loose from supermarket or veg […]

Sheffield Half Marathon 12th April 2015

Sheffield Half Marathon So we’ve been training for this race for the past 3 months now and what a superb day we all had. The temperature had dropped and conditions were almost perfect apart from the slight wind. I’m so proud of everyone who ran yesterday. For some it was their first attempt at the […]

Almond Butter Fudge Cacao Bites

Almond Butter Fudge Cacao Bites If you’re a chocoholic then this recipe is super healthy with no added sugar. These are addictive and make excellent everyday snacks and pre / post race fuel. You only need 5 ingredients to make these beauties! The fudge / bites should be stored in the freezer to set first […]

Lincoln 10k 2015

Lincoln 10k 2015 Congratulations to Ellen Badger and Amy Mitchell who both ran personal bests today. Excellent job, well done. Ellen Badger – 1:03:25 (NEW PB)!!! Amy Mitchell – 1:06:38 (NEW PB)!!! Full results here >>>>>

Baked Egg in Avocado Cups

Baked Egg in Avocado Cups Baked Egg in Avocado Cups Here’s a healthy nutritious breakfast idea for you and quite possibly one of my all time favorites, as it keeps me feeling full for ages. Ingredients: 1 large ripe Avocado (squeeze both ends of the avocado to check if ripe, if there soft then its […]

Success at the Dronfield 10k (Sunday 8th March 2015)

Dronfield 10k Race Congratulations to everyone who ran yesterday. Where was the warm weather that we had been promised by the weather man? This didn’t stop us from running our legs off and producing some amazing results and personal bests (pb’s) along the way. Team results below 364th – Jo Knight – 52:01 (New pb) […]

Pre & Post Race Nutrition Winning Formula

Before you race 2-4 hrs before – Eat carbs for slow release energy, plus a moderate amount of protein with 500ml of water For example – cinnamon with jumbo oats with chia seeds or small handful of nuts or flaxseeds and berries 30 mins before – Eat a small carb-based snack to slowly raise blood […]

Healthy snack bars rich in protein

Protein snack bars Struggling to resist the snacks at work? Make sure you’ve always got something stashed in your desk, coat pocket, car for when the snack monster arrives! Gult-Free snacks that are high in protein e.g. Nuts, meat and eggs. Home made is best like my healthy snack bars. I’ve made some tweeks to […]

Winter Warming Beetroot, Feta and Squash Salad

Beetroot, Feta and Squash Salad Here’s a super healthy winter warming salad to enjoy anytime of the day. Not only is beetroot great for boosting stamina and making muscles work harder, it also contains potassium, magnesium and iron as well as vitamins A, B6 and C, and folic acid. Beetroot can also reduce blood pressure and the risks of heart attacks and stokes. Although it […]

Fight against the winter bugs! How you can get to optimal health by making smarter food choices

So why is nutrition important? Certain foods will help boost your immune system and some will hinder your immunity. In today’s society leading super market giants like Sainsbury’s, Asda, Morrisons and Tesco have a huge selection of food produce all under one roof. We as the consumer have total information overload due to the shear […]

6 ways to reduce body fat and drop a dress size or jean size!

weight loss Sheffield personal trainer

6 ways to reduce body fat and drop a dress size or jean size! Got body fat? I’ve 6 simple and effective ways for you to shed that unwanted body fat. While fat loss can be quite frustrating, these 6 strategies are proven to help you slim down fast. 1. Cut out the CRAP. Caffeine, […]

Long Tour of Bradwell blog

Long Tour of Bradwell 50km, 2094m   Rewind back three years ago and we were living in Glasgow, I was running for a local club called Garscube Harriers and enjoying running for them in short cross country, hill and road races. I few of my club mates mentioned that they would be running the West […]

Think before you drink!

I saw this image the other week and thought I’d share it with you. Please share this article if you know someone who is always drinking one of these sugary drinks. ‘There is a 10% target when it comes to added sugar intake per person per day. The UK government scientists have now halved the […]

Motivational quote

Whilst on holiday I saw this great motvational quote and thought I’d share it with you. Simple isn’t it! Stop wanting things to happen or wishing they would happen just go ahead and make it happen yourself! Grab the bull by the horns and take the leap of faith. This quote can be applied to […]

Granola Recipe

Resident chef expert Justin Rowntree and Silversmiths Restaurant An incredibly healthy, delicious and simple granola recipe to get you going in the morning or to take with you as a high energy snack on a run or ride. You’ll never buy granola again! ingredients: Homemade granola recipe 2 tbsp virgin rapeseed oil 150 ml honey […]

Passing clouds fell race & Grindleford fell race article

Fell racing I was over near Leek at the Roaches the other weekend racing. The Passing Clouds fell race with 9.82 miles and 1,833ft of ascent to complete. I finished in 4th place with a time of 1hr 13 mins and a new personal best for that course too :-). I was however in 2nd […]

Introducing our Resident chef expert Justin Rowntree and Silversmiths Restaurant

Introducing our Resident chef expert Justin Rowntree This week I’d like to introduce you to our Resident chef expert Justin Rowntree owner of Silversmiths restaurant. Over the coming months Justin and his team will be sharing with us some healthy, great tasting and easy to prepare meals that you can cook from the comfort of […]

London Marathon race report

London Marathon Congratulations to all of you who took part in the London Marathon yesterday, well done. It was almost perfect conditions yesterday albeit a little warm, with many runners suffering in the heat. 36,000 runners took part, many running for charity. Wilson Kipsang of Kenya won the men’s elite race in a record course […]

5 tips for first time marathon runners

tips for marathon runners

5 tips for first time marathon runners 1. Taper your training Taper your training three weeks prior to the race. With all those hours and miles of training under your belt, you will need to slowly tone down your weekly milage in order for your body to fully recover and for you to be ready […]

10% discount off! Sheffield Up & Running Shop

Up And Running Sheffield

Up and Running  Don’t forget if you’re after some new running kit please mention my name to Phil and his team at Sheffield Up & Running shop you’ll recieve a 10% discount on anything in store:-) 37-39 Church St
Sheffield
S1 2GL Opening Hours! Mon-Sat  10am-5.30pm
Wed late night 7pm
Sundays Closed Telephone: 0114 2780000 Email: sheffield@upandrunning.co.uk Web: www.upandrunning.co.uk/sheffield

Edale Skyline race report

Skyline report Congratulations to Justin Rowntree after a magnificent race. Justin finshed the epic 21.5 mile route with 4,500ft ascent in 4hrs 37mins. The route summits some of the highest peaks surrounding Edale including: Ringing Roger, Win Hill, Lose Hill, Mam Tor, Lord’s Seat, Brown Knoll and Grindslow Knoll before decending from Ringing Roder to […]