London Marathon – Training Tips & Recovery Rules

The London Marathon 2018 is not far away and the nerves are beginning to kick in for runners of the gruelling 26.2 mile route. The annual race will take place on Sunday 22nd April with thousands of participants taking to the streets of London including amateur, professional and celebrity runners. The marathon is incredibly tough on your body and can take its toll on your joints and muscles. Whilst there is a lot to think about in the lead up to the marathon, it’s important to prepare your body for the recovery too. We sat down with 4-time marathon runner, Adam Diplock to help put your mind at ease with some training and recovery tips.

What do you do to warm up and cool down?

Adam: My warm-up is usually incorporated into whatever training I have for that day – obviously some runs are designed to be more strenuous/faster pace, so I usually cater it to what I’m about to do. My cool down is usually a little walk after I have finished my run (You can’t just stop!) and then I move onto stretching.

When did you start training and do you have any additional support?

Adam: I started training back in January (4 months ago) and haven’t really had any consistent support, to be honest. My parents and girlfriend have been amazing and helped me with longer runs, but usually, training is a pretty lonely experience. Not everybody wants to jump out of bed to run a 13 miler with you.

How do you fit training around your work/social life?

Adam: Great question! It is tough. You get in from work and the last thing you want to do is go straight back out. But honestly? If you want to do well, you don’t really have a choice.

What dietary changes do you make in preparation for the Marathon?

Adam: Honestly my diet doesn’t change too much (I try to cut down on sugary snacks) but, at the same time I like to think I eat healthily anyway. You should factor in when to eat – your meal size dictates how long until you can run. I usually will give a good 1:30 or 2 hours after a larger meal.

What motivation tips do you have when it comes to the last few miles of the Marathon?

Adam: The crowd are your motivation. Your training is your motivation. The fundraising is your motivation. You’ve trained since January, (giving up several social events) raised a ton of money for a great cause and have loads of people willing you on. Motivation isn’t a problem, you need some mental toughness towards the end. It becomes a case of digging deep and just getting home.

How do you help your body recover once the Marathon is over?

Adam: Using foam rollers and regular stretching are great ways to recover. I also try and swim during the week after the marathon – good exercise but not strenuous on the body.

Good luck to all of those taking part in the London Marathon!

New Year, New Goals – 5 ways to take your resolutions further


‘This is the year I’m going to make a change’ …we’ve all been there. After enjoying tasty treats over the festive season, many take the new year as an opportunity to focus on their health and fitness. Some join a gym, purchase celebrity fitness DVDs or join a new sports team. But how many of us set new year’s resolutions, but forget them by February? We have some helpful tips to help you focus on your fitness goals through the year.

  • Getting started

Does a gym full of fitness fanatics sound like an absolute nightmare to you? Simply start with smaller steps. Think about any bad habits you would like to break, even just swapping that cheeky chocolate bar for a piece of fruit. By making these small changes first, you can gain the confidence to face your workout.

  • Be realistic

Let’s set something straight from the start – no one can get a six pack in a week! Our lives are saturated with images of photoshopped bodies, which can give people unrealistic goals in relation to their fitness. Rather than comparing yourself to others, go deeper into thinking about why you want to change your regular routine. If you set unrealistic goals, you will feel like giving up very early on, maybe not even making it past one month. You know yourself better than anyone, so you can set your own goals to work towards at your own pace.

  • Make a plan

Now you have your goals – it’s time to get planning. One of the reasons people fail to achieve their fitness goals is because they attempt to do too much at once. Set a schedule to see how your new activity will fit around your work and social life. Research timetables for your local gym or see when a sports team regularly train to see what you would prefer.

 

  • Get the right support

Maintaining your fitness routine is much easier to do when you have the right support around you. Not feeling up to going to the gym on your own? Find a friend to join the gym with you. By having someone with you in the gym you will be less likely to cancel your plans last minute, and it can also help to push you to go further. As well as your friends, use the expertise of the fitness staff in your gym as much as possible. If you do not know where to start, they can do an initial assessment of your fitness early on and help you to achieve your fitness goals.

 

  • Keep Track

You’ve identified what you want to change, you’ve got your plan – but do you really know what you’re made of? Keeping track of smaller changes can keep you motivated through your fitness journey. Don’t want to keep writing your weight down? Choose a body analyser scale that can connect your smartphone and save the pen and paper!

 

Everyone is different, and making a change in your regular routine can take some getting used to. Go at your own pace, and most importantly – Have fun!

Summer Shape: Keep on track

Summer is finally here! It’s time to whip out the BBQs, grab those swimsuits and enjoy some well-deserved relaxation in the sun. The months leading up to summer can involve intense gym routines and specific nutrition plans to ensure you are on track to reaching your fitness goals. However, all of this hard work does not have to suddenly disappear after enjoying a couple of ice creams at the beach. Below we have included just a few tips on how to keep your progress consistent through summer, until the chilly Autumn weather arrives.

Keep Hydrated

It is essential that every day we keep our body regularly hydrated. In Summer, this is more important than ever with rising temperatures causing dehydration. Make sure you keep a water bottle on hand whether you are at the beach or in the gym. To accurately keep track of your body water percentage why not try using a smart scale? This can help you to keep an eye on your hydration levels. For more information on how much water you should be drinking daily click here.

Take your work out outside

Make the most of the sun and take your training outdoors! Whether you go on a bike ride with friends or have a game of football in the park, you have so many more opportunities outside of the gym to keep yourself active this summer. For outdoor workout tips click here

Season of fruits

Summer is the perfect time of year to satisfy your sweet tooth with a healthy snack with strawberries, blueberries and watermelon being in season. For more information regarding the best seasons for different fruits and vegetables click here.

Keep track of your progress

Everyone has different fitness goals in mind, whether you are training heavily towards an athletic competition or simply wanting to tone up, keeping track of your progress in crucial. Your weight can be influenced by a variety of different factors. Smart Scales are a fantastic way of keep track of your progress, have a look at our body analyser scales for the best results. Click here to find out which scale is perfect for you.

Baking with Mum

Mother’s Day is fast approaching, but we know you’ve got it covered … haven’t you? If it’s still on your to-do list, don’t fret, we’ve got the perfect idea …

No, it’s not pearls…We want to take things back to the kitchen and get you baking with mum again! From desserts to main meals, as long as you’re doing it together, we’re happy. It doesn’t matter how old you are, we all did baking with mum when we were young, so why not rekindle the tradition?

This year, we’re bringing back the good old days and want to encourage you to get #BakingWithMum. Check out our range of bake-worthy gifts to get the pin rolling ;).

Salter Cook

The ultimate personalised cookbook, Salter Cook can cater to mum’s tastes. Vegan? Sweet tooth? She can simply collect a range of online recipes she likes and store them in the Salter Cook app – accessible at the tap of a button. That’s right, ANY online recipe, and it’s free! This clever app takes all the key information from the webpage and converts it in an easy-to-read, interactive recipe. She can even enter recipes manually to keep track of traditional favourites!

Connecting to the Bluetooth Recipe Scale and Thermometer this range introduces a smarter way of cooking, check out the video to get a feel for it:

Colour Weigh

Simple, stylish and strong spring to mind when using the Salter Disc Scales. Available in a range of colours, there’s a reason this nifty kitchen accessory is a Salter bestseller! Designed with ‘Add & Weigh’ and Aquatronic features, you can measure multiple ingredients in one bowl and even measure liquids! Save time on the washing-up and get accurate measurements from something that looks trendy on the kitchen surface. Make baking easy and fun with a Salter classic!

  

It’s a match!

A metallic kitchen scale is a must-have for the modern mum who needs an upgrade. Designed with a copper or black glass surface, this stylish scale is eye catching and matches a range of Salter pans and accessories – just in case mum want’s to kit our the whole kitchen ;). The smooth touch sensitive buttons make it a dream to clean, no corners or cracks for dirt to hide!

Retro

Last but not least, we have the Salter Vintage Retro Scale! Getting back to basics, this mechanical scale comes with a dishwasher-safe stainless steel (1.3 litre) bowl. Ideal for those that love the retro look and feelings of nostalgia it brings, you can measure in metric or imperial units fast and easy. This is perfect for the mum that prefers to measure ingredients the classic ‘weigh’. No batteries, no buttons, no hassle ;).

We’re also running a competition over on our Facebook page for the chance to win the Salter Cook range! Get #BakingWithMum to win your very own recipe scale and thermometer now!

 

Stop being a Sloth: How to get Motivated

We love sloths. They’ve shot to fame since the internet fell in love with their strange long arms, cute little faces and ‘take it slow’ approach. Unfortunately, this post isn’t about those kind of sloths. We’re sorry if that’s why you’re here – please see “Cute Sloths Being Cute“.

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We’re talking about one of the Seven Deadly Sins, associated with feelings of laziness and a sluggish mindset: Slothfulness.

We’ve all felt the sloth from time to time, its long arms draped around your shoulders (metaphorical sloth, not cute sloth), dragging you down and telling you to neglect your responsibilities. After all, it’s so easy to give that project an extra day (or week) and put off that task for a while longer…

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But enough is enough!

It’s time to shake that attitude away and start the year with a sloth free mindset. Get motivated and reach your goals without letting that negativity get you down.

I know what you’re thinking, you’ve tried writing a to-do list, you’ve done the glass of lemon water in the morning, you’ve watched the motivational YouTube clips and decluttered your workspace – yet it’s still a struggle. Do not fear, whilst these things are helpful, motivation requires a change in mindset. It’s a tricky thing to get your head around and it won’t be easy, but it’s so worth it. Here are a few tips to help you make that change.

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Be positive
Yes, it sounds like a big first step, but it’s key. Most people procrastinate when they’re in a bad mood and entertain negative thoughts as opposed to positive. This mostly comes down to fear. It’s easy to explore worst case scenarios and worry about a task instead of getting started, but that’s where fear can keep you demotivated. Separate unknown worries and feel confident you can handle anything that gets in the way of your goal. Keep the glass half full.

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Reward yourself
There’s no use starting a project all at once, break it down into manageable tasks and tackle each one individually. Once you’ve completed a task, reward yourself for doing well (the reward can be anything you like). Studies have shown that after completing a demanding job, rewarding ourselves makes us feel energised. If you deprive yourself of reward, you may feel burnt-out and less likely to continue with your good work.

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Get in with the right crowd
Peer pressure. It’s bad right? Don’t do things you don’t want to, just to fit in. Agreed. But we’re talking about a healthy kind of peer pressure ;).
Research has indicated that the groups of people you associate with are a good predictor of the sort of person you’ll become. For example, if you’re socialising with friends that regularly give-up on endeavours and practice activities you’re trying to avoid, it’s only natural that you will adopt these behaviours. Start hanging out with the people who are self-motivated and their habits will rub off on you. Give it a go!

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This should be enough to get you started, it’ll take time and it won’t be easy, so good luck! But if you have other suggestions you’ve found useful yourself, we’d love to know!

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Homemade Santa Sleigh Stocking Fillers!

🎵Sleigh bells ringgg, are you listening?🎵

Christmas is nearly here and those stockings won’t fill themselves 😉 . Your stocking gifts this year may feature satsumas, stationary, socks, gloves or possibly coal (if somebody’s not been playing by the rules this year).

But sweet treats will always make an appearance at Christmas and we’ve stumbled across a great, creative way of giving chocolates and sweets a Christmassy touch … DIY Santa sleighs!


Simple and easy to do, these nifty, sweet treat creations make great stocking fillers or even small gifts for friends & family over the festive period.

Customise them with your giftee’s favourite sweets and chocolates and tie them together with some ribbon and name tags!

Top tips

Candy canes are perfect for the base

The stacked sweets might wobble a bit, so double sided sticky tape helps!

The more treats the better for a sleigh full of goodies

Stick Santa at the head of the sleigh to complete the look