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<p>My first half marathon is complete, I really surprised myself with what I was able to do once I put my mind to it. The atmosphere was unbelievable. There's nothing like going to war with your brothers all supporting &amp; uplifting each other. The Ipswich Half Marathon is definitely something I want to be part of again.</p><p>Having played a football match the day before my legs were sore, and all could i think about was how much worse the pain was going to get. I wanted to quit after being 3 miles in. The brothers weren't going to let that happen. We started off with a steady pace as the race went on we began to split up and after 6 miles my ankles were on fire. So I had another 7 miles to go with this pain. I stuck out because this race wasn't about a physical challenge. It was about a mental challenge.</p><p>Somehow I got faster toward the back end of the race, finishing with a very surprising time of 1hr 45 mins 31 secs. which is a personal record, I was worried that it could even take me more than 2 hours to complete. Mile 12 is where it nearly went all wrong. My legs were numb, slightly out of breath, and not knowing where the finish line was a horrible experience. However, it's an experience that was necessary for my personal development.</p><p><br></p><figure id="figure-4e4r2tuy9elmq7xaxc"><img id="4e4r2tuy9elmq7xaxc" src="https://cdn.durable.co/blocks/17vS41PjiZ51JyvIhAlUdrbHr4bDSPUdIRPirz8ccNfq98TrwXMBtQbcWHFQ2jKu.jpg" alt="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="large" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/blocks/17vS41PjiZ51JyvIhAlUdrbHr4bDSPUdIRPirz8ccNfq98TrwXMBtQbcWHFQ2jKu.jpg" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure><figure id="figure-t0qdc244klmq7zffe"><img id="t0qdc244klmq7zffe" src="https://cdn.durable.co/blocks/25uRGZpe12g3o9BmHPjPJrCTrtrwFkCXQKL72b21nY9iGV22eGwLMD6rae72bf0P.jpg" alt="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: 45% 45%;" data-corners="large" data-aspect="16:9" data-caption="" data-positionx="45%" data-positiony="45%" data-mce-src="https://cdn.durable.co/blocks/25uRGZpe12g3o9BmHPjPJrCTrtrwFkCXQKL72b21nY9iGV22eGwLMD6rae72bf0P.jpg" data-mce-style="aspect-ratio: 16/9; object-position: 45% 45%;"></figure><figure id="figure-7j1yuxl0olmq82psx"><img id="7j1yuxl0olmq82psx" src="https://cdn.durable.co/blocks/142l0zoGbkdyWFL3X3p6pAiU9xWIYT9QOQsJhGAhKsV1FYauxqNruHklsJMNfwJ7.jpg" alt="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 1/1; object-position: center center;" data-corners="large" data-aspect="1:1" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/blocks/142l0zoGbkdyWFL3X3p6pAiU9xWIYT9QOQsJhGAhKsV1FYauxqNruHklsJMNfwJ7.jpg" data-mce-style="aspect-ratio: 1/1; object-position: center center;"></figure><p><br></p>

My First Half Marathon - Larking Gowen Ipswich Half Marathon

<p>Are you confused about how to change your body's composition? The concept of losing, gaining &amp; maintaining weight is actually quite simple. However, in today's era, there are hundreds of fitness influencers that overcomplicate this topic. So, in this blog post, I'm going to break down some simple info you may have heard of, but don't understand how it works.</p><h3>Caloric Surplus, Caloric Deficit &amp; Caloric Balance&nbsp;</h3><p>Caloric Deficit:</p><p>A Calorie deficit means that the number of calories that you've consumed during the space of a day is <strong>lower</strong> than the number your body has burned throughout the day. This is the strategy that you need to adopt if you want to lose body fat &amp; weight. In the Gym Atmosphere, this would be called " the cut".</p><p> I.E 2500 cals burned - <strong>2000 cals consumed</strong> = 500 cal deficit</p><p>Caloric Surplus:</p><p>A Calorie deficit means that the number of calories that you've consumed during the space of a day is <strong>higher </strong>than the number your body has burned throughout the day. If your goal is to gain weight or gain muscle, This will be your weapon of choice. In the Gym Space, you may hear people say "I'm bulking or I'm on a bulk.</p><p>I.E <strong>3000 Cals consumed</strong> -2500 cals burned = 500 cal surplus&nbsp;</p><p>Caloric Balance:&nbsp;</p><p>This is a very simple &amp; basic concept. Your calories in match your calories out. Your weight will remain the same.&nbsp;</p><p>I.E 2500 cals burned&nbsp; - 2500 cals consumed = 0 cals lost or gained</p><p>SECRET: You can almost eat anything you want if you stick to these concepts, take this with a pinch of salt because although this is true, it's not optimal to eat junk food for long-term health. Whole foods are best to consume when it comes to longevity.&nbsp;</p><h3>How do you begin?</h3><p>You need to begin by finding out your TDEE (Total Daily Energy Expenditure), This is how many calories you would burn if you were sleeping all day. Everyone's TDEE is different, it depends on a number of factors including height, weight, age, muscle mass, etc. A tip I found useful to find out my TDEE is to eat the same foods every day for 7 days and I weighed myself at the end of those 7 days. The point of this is to see if I lost, gained, or maintained weight. I moved accordingly from this point onwards.</p><p>SECRET: You can eat 50 apples in a day, you will still gain weight &amp; you can eat 3 donuts all day &amp; lose weight. When you're trying to change your physique. It isn't necessarily about the quality of food you consume. It's about the quantity of food you consume.</p><p>I hope I've cleared up any misconceptions you may have had on this topic, if you have any questions about my methods you can contact me direct via the website or my Instagram @akakpo.trains</p><p>I've linked a short 8 min video for those who want any further clarification. :)</p><figure id="figure-o7x26ctpwallvc1vkg"><iframe id="o7x26ctpwallvc1vkg" src="https://www.youtube.com/embed/JgZSFkPrk24" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/JgZSFkPrk24?si=JYp0uhGGMEkP3jDD" data-corners="large" data-mce-src="https://www.youtube.com/embed/JgZSFkPrk24" data-mce-style="aspect-ratio: 16/9;"></iframe></figure>

The Concept of Losing, Gaining & Maintaining Weight

<p>Are you finding running/cardio extremely difficult or on the other end boring? You've been doing it all wrong! and most people do. Most people think they need to give every single run or cardio workout a max effort to get fitter, which is certainly not the case. In this blog, I'll break down how to improve your fitness.&nbsp;&nbsp;</p><h3>The "Cake" Analogy.</h3><p>This is a great analogy but unfortunately not it's mine. Cardio is like a cake. There's the base and all the in-between before you get to the top. Leaving room for extras like icing and cherries (Depending on what you like). Same exact thing with cardio.&nbsp;</p><p><strong>The Majority of your cardio training should be done in a fashion where you can talk comfortably.</strong> This applies to people who aren't training for any specific sport. You should focus on building a great <strong>a</strong><strong>erobic&nbsp;</strong>base. Then when you're confident in yourself you can tap into the&nbsp;<strong>anaerobic&nbsp;</strong>work.</p><p>If you're struggling to talk you're probably going too fast for your body to handle currently. Slow down and keep a nice consistent comfortable pace. I currently play football, so my week consists of loads of different cardio training.&nbsp; </p><p>When I'm not in the gym I'm going for 5k, 10k runs which are done between heart rate <strong>zones 2 and 3.</strong> I'm still able to talk. However, when I'm in the gym I make full use of the equipment which is where I carry out my interval training between the heart rate <strong>zones 4 and 5&nbsp;</strong></p><h3>What are heart rate zones and how should we use them?&nbsp;</h3><p>Heart rate zones are specific ranges of heartbeats per minute (BPM) that indicate the intensity of exercise. They are divided into zones like:</p><ol><li><strong>Zone 1 (Very Light)</strong>: Gentle activity, good for warm-ups and cool-downs. (50%-60% of max heart rate)</li><li><strong>Zone 2 (Light)</strong>: Comfortable effort, builds endurance. (60%-70% of max heart rate.)</li><li><strong>Zone 3 (Moderate)</strong>: Effective for fat-burning and aerobic fitness.(70%-80% of max heart rate.)</li><li><strong>Zone 4 (Hard)</strong>: Increases cardiovascular capacity and enhances performance. (80%-90% of max heart rate.)</li><li><strong>Zone 5 (Maximum)</strong>: Intense effort for improving speed and power. (90%-100% of max heart rate.)</li></ol><p>Using these zones helps tailor workouts to individual fitness goals and prevent overexertion. Monitoring heart rate during exercise ensures appropriate intensity and optimized training outcomes.&nbsp;</p><figure id="figure-ma81s7aukwllidu3w2"><iframe id="ma81s7aukwllidu3w2" src="https://www.youtube.com/embed/B41PMCJHOSg" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/B41PMCJHOSg" data-corners="large" data-mce-src="https://www.youtube.com/embed/B41PMCJHOSg" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><p><br></p><p>So before you go out for a run and nearly end up in cardiac arrest. Just make sure you understand the goal of your run. Manage it accordingly. If you have any further questions please contact me via Instagram and I'll get back to you shortly.</p>

How to actually improve cardiovascular endurance & heart rate zones explained

<h2>How it started</h2><p>Shin splints and bad knees can be a real pain, literally. As a now 23-year-old who keeps themselves active, I was frustrated when I started experiencing this common running injury. However, with the right approach and a lot of determination, I managed to overcome my shin splints and get back on track. In this blog post, I will share with you the strategies and techniques that helped me alleviate the pain and recover fully.</p><h3>Boxing Day, December 26th 2022</h3><p>After almost 5 years out of football, I took it upon myself to attempt to get match-fit again. This was probably one of my most painful experiences. </p><p>I took off in Christchurch Park at midday. My hamstrings were super tight, shins on fire, calves obliterated and the icing on the cake was continuous low back pain during the run. That's when I realized. After 3 to 4 years of lifting heavy weights. My body was not prepared to handle the run. However my mind was.</p><p>I refused to give up after that experience, I did some digging and after about 1 hour of research I came across a video that was particularly interesting. Who I found is called "The Knees Over Toes Guy". I saw someone who was once in a worse position than I was, now doing unimaginable things (The video is down below).</p><figure id="figure-o125j64tblll9qm6hv"><iframe id="o125j64tblll9qm6hv" src="https://www.youtube.com/embed/Jwu8f42rLuI" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/Jwu8f42rLuI" data-corners="large" data-mce-src="https://www.youtube.com/embed/Jwu8f42rLuI" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><h3>Understanding Shin Splints &amp; Knee Pain</h3><p>Before diving into the solutions, it's important to understand what shin splints are and why they occur. Shin splints, also known as medial tibial stress syndrome, are characterized by pain along the shinbone (tibia) caused by inflammation of the muscles, tendons, and bone tissue in the lower leg. They are commonly experienced by runners and athletes who engage in high-impact activities.</p><h3>What did I do to maintain my knees?</h3><p>In the first segment of the video, he describes an exercise named Tibilais raises, Which I have been doing every day for the past 8-9 months. completing 100+ reps per day. Not only has it got ridden of my knee pain but my shin pain is also gone. I can now run considerably long without any type of pain in the lower body. This allowed me to increase my fitness levels drastically. The Video goes into more depth about why improves particular areas</p><h3>Proper Footwear</h3><p>Wearing the right footwear is essential for preventing and managing shin splints. Investing in a good pair of running shoes that provide proper support and cushioning can make a world of difference. If you head over to my Instagram @akakpo.trains I have a detailed post about running shoes that can help which running shoes or everyday trainers will aid you best.</p><p>I hope this helps every one of you reading this, if you need further help head over to my Instagram where you can contact me directly.</p>

How I Managed To Get Rid of My Shin & Knee Pain At The Age Of 22

A high school female pushing a sled with no weights on a green turf field during speed and agility practice in the summer.

<h2>Introduction</h2><p>Have you ever heard of plyometric training? If you're looking to take your fitness routine to the next level, plyometric training might be just what you need. This high-intensity form of exercise combines explosive movements with strength training to improve power, speed, and overall athletic performance. In this blog post, we will explore what plyometric training is and why you should consider incorporating it into your workout regimen.</p><h2>What is Plyometric Training?</h2><p>Plyometric training, also known as jump training or plyos, involves quick and explosive movements that target the muscles' stretch-shortening cycle. This cycle refers to the ability of a muscle to rapidly stretch and then contract, resulting in a powerful movement. Plyometric exercises typically involve jumping, hopping, or bounding movements that engage multiple muscle groups simultaneously.</p><h3>The Science Behind It</h3><p>When you perform plyometric exercises, your muscles undergo a rapid lengthening phase, followed by an immediate contraction. This eccentric-concentric muscle action helps to store and release energy, making your movements more powerful. By training this stretch-shortening cycle, you can enhance your muscle's ability to produce force, leading to improved speed, agility, and explosiveness.</p><figure id="figure-q2kpu7h4iglkxui6xk"><iframe id="q2kpu7h4iglkxui6xk" src="https://www.youtube.com/embed/mgolPSBgsMk" class="w-full bg-gray-100 rounded-lg md:rounded-xl lg:rounded-2xl" style="aspect-ratio: 16/9" allow="autoplay; encrypted-media" allowFullScreen="" data-url="https://youtu.be/mgolPSBgsMk" data-corners="medium"></iframe></figure><p><br></p><h2>The Benefits of Plyometric Training</h2><p>Plyometric training offers a wide range of benefits for athletes and fitness enthusiasts alike. Here are a few reasons why you should consider incorporating plyos into your workouts:</p><ol><li><strong>Increased Power:</strong> Plyometric exercises focus on explosive movements, which can help you generate more power in your athletic activities.</li><li><strong>Improved Speed and Agility:</strong> By training your muscles to contract more rapidly, plyometric training can enhance your speed and agility, making you faster and more responsive on the field or court.</li><li><strong>Better Vertical Jump:</strong> If you're looking to improve your jumping ability, plyometric exercises are highly effective in increasing your vertical leap.</li><li><strong>Enhanced Muscle Strength:</strong> Plyometric training engages multiple muscle groups simultaneously, helping to improve overall strength and muscle tone.</li><li><strong>Injury Prevention:</strong> By strengthening your muscles, tendons, and ligaments, plyometric training can help reduce the risk of injuries, especially those related to sports.</li></ol><p><br></p><figure id="figure-ourd0ns2glkxuogrl"><img id="ourd0ns2glkxuogrl" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/39spXbP0WKQHd52Q01AXhpwSBeyoNUI0gBclBtWwgJxgLBE7O8eTdpNa95OUOiCW.jpg" alt="" class="object-cover bg-gray-100 rounded-lg md:rounded-xl lg:rounded-2xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="medium" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/39spXbP0WKQHd52Q01AXhpwSBeyoNUI0gBclBtWwgJxgLBE7O8eTdpNa95OUOiCW.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p><br></p><h3>Getting Started with Plyometric Training</h3><p>Before diving into plyometric exercises, it's essential to warm up properly to prepare your body for intense movements. Dynamic stretches and light cardio exercises can help increase blood flow and loosen up your muscles.</p><p>When starting plyometric training, it's crucial to choose exercises that match your fitness level. Begin with low-impact exercises and gradually progress to more challenging movements as your strength and coordination improve. Remember to listen to your body and take rest days to allow for recovery.</p><h2>In Conclusion</h2><p>Plyometric training is a fantastic way to boost your athletic performance and take your fitness to new heights. By incorporating explosive movements into your workouts, you can increase power, speed, and agility while improving overall muscle strength. Remember to start slowly, choose exercises that suit your fitness level, and always prioritize safety and proper form. So, why wait? Start adding plyometric training to your routine and unleash your full athletic potential!</p>

What is Plyometric Training and Why Should You Do It?

Weight plate on the floor in the gym with low light

<h2>The Importance of Proper Form in Lifting Weights</h2><p>When it comes to weightlifting, many people focus on the amount of weight they can lift rather than the technique they use. However, proper form is crucial for maximizing results and preventing injuries. Whether you are a beginner or an experienced lifter, understanding and practicing proper form should be a top priority in your training routine.</p><h3>1. Prevent Injuries</h3><p>One of the most significant reasons why proper form is essential in weightlifting is to prevent injuries. By using correct technique, you can minimize the risk of strains, sprains, and other injuries that can set you back in your fitness journey. Poor form puts unnecessary stress on your joints and muscles, increasing the likelihood of injury.</p><figure id="figure-1mkd6uq9a5lktophq5"><img id="1mkd6uq9a5lktophq5" src="https://durable.sfo3.cdn.digitaloceanspaces.com/shutterstock/36XsnIMID3vzGTrQQWBZoNxwWoN4qjjF23BCamePnBohdmMFnyC1pJfPLCy1XR27.jpeg" alt="weightlifting form" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionX="null" data-positionY="null"/></figure><h3>2. Target the Right Muscles</h3><p>Proper form ensures that you are targeting the intended muscles during each exercise. By using the correct movement patterns, you can isolate and engage the specific muscle groups you want to work on. This not only helps you achieve your desired physique but also prevents muscle imbalances that can lead to further injuries down the line.</p><h3>3. Maximize Efficiency and Results</h3><p>Using proper form allows you to execute each exercise more efficiently. When you perform movements correctly, you engage the targeted muscles more effectively, leading to better results. By maximizing the efficiency of each rep, you can make the most out of your training sessions and achieve your fitness goals more quickly.</p><figure id="figure-78f1ywtr5olktopn0d"><img id="78f1ywtr5olktopn0d" src="https://durable.sfo3.cdn.digitaloceanspaces.com/shutterstock/3aaG66Bjzmsv09ZPhAHySRG4Lb1lXPEfSVdCBADELtG2GfbLCqwcUTiF2LLkXVv4.jpeg" alt="proper form bench press" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/shutterstock/3b3IPzXqVcyob4tF9okXJGQ6XV6dqiRyJos1LZGWwgdZ7o63L271gcKzPNOW8Y2h.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>4. Enhance Strength and Stability</h3><p>Proper form in weightlifting promotes better strength and stability. By maintaining correct posture and alignment, you activate the muscles responsible for stability, such as your core, back, and glutes. This not only helps you lift heavier weights but also improves your overall balance and coordination.</p><h3>5. Develop Good Habits</h3><p>Practicing proper form from the beginning helps you develop good habits that will benefit you in the long run. By ingraining correct technique into your muscle memory, you reduce the risk of reverting to poor form when lifting heavier weights or pushing your limits. Consistently using proper form becomes second nature and sets the foundation for continued progress.</p><figure id="figure-qyyewccylmlktoprjo"><img id="qyyewccylmlktoprjo" src="https://durable.sfo3.cdn.digitaloceanspaces.com/shutterstock/3TYXI22i7BbGgl13o39Ttq0twBLaxMPNrMP0rMq3qWXMkVUJ9IT8DRf6ugyEM1Th.jpeg" alt="proper form deadlift" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/shutterstock/24aoZl9CQW5rOaWa4a0HpSKiWPh662At2Eb7oKQErn42d7WEG4rinDBNrw700hE4.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>6. Seek Professional Guidance</h3><p>If you are new to weightlifting or struggling with your form, seeking professional guidance can be immensely helpful. Working with a qualified personal trainer or strength coach can provide you with valuable feedback and corrections tailored to your specific needs. They can teach you the proper form for various exercises and ensure you perform them safely and effectively.</p><h3>7. Start with Light Weights</h3><p>When learning or refining your form, it is advisable to start with lighter weights. This allows you to focus on your technique without compromising your safety. Gradually increase the weight as you become more comfortable and confident in executing the exercises with proper form.</p><h3>8. Listen to Your Body</h3><p>While proper form is crucial, it is equally important to listen to your body. Pay attention to any discomfort or pain during exercises and make adjustments as needed. If you experience persistent pain or are unsure about your form, consult with a healthcare professional to prevent further injury.</p><p>In conclusion, proper form is vital in weightlifting for injury prevention, muscle targeting, efficiency, strength, habit development, and seeking professional guidance. By prioritizing and practicing proper form, you can optimize your workouts, achieve better results, and maintain a safe and sustainable fitness routine.</p>

Blog

My First Half Marathon - Larking Gowen Ipswich Half Marathon

The Concept of Losing, Gaining & Maintaining Weight

How to actually improve cardiovascular endurance & heart ...

How I Managed To Get Rid of My Shin & Knee Pain At The Ag...

What is Plyometric Training and Why Should You Do It?

The importance of proper form in lifting weights