20/5/19 My running journey
I’m currently taking part in Miles for Mind, running 25 miles over the whole month of May to raise awareness of mental health.
Keeping fit has played a big part in my life since I was a teenager but I’ve never really been a big runner. However, after turning 40-years-old and being inspired by some of my clients who are runners, I decided to give it a go, and have set myself the challenge of running a half marathon.
When I heard about Miles for Mind, I thought it would be a great target to keep me on track. Having not run much distance for a while, I have gradually been building up over the past few months to running from a mile and a half without stopping, to two miles, two and a bit, to just over three miles (or 5km). Now I’m up to five miles at a time. I’ve still got a way to go but I have to say I may have caught the running bug!
It just goes to show that if you train yourself enough to do something, you can do it. Yes, there are some days when I might not be ‘in the mood’ to put my trainers on but once I get going, I always feel better – and the buzz you feel at the end is worth it.
I’ve been enjoying being out in the fresh air and taking in some new routes around Quadring where Iive, Donington and Spalding. At the moment, just making the distance is enough for me, and while I’m not too worried about time, I’ve surprised myself that I’m getter quicker and quicker each time.
It’s just about getting started, which is sometimes the hardest part. It doesn’t matter how slowly you begin, you WILL get there. Written by Zoe Myall >
14/5/19 Wisbech Invitational Walking Football Tournament
Spalding and District Walking Football team entered their first six a side tournament last weekend at ‘The Wisbech Town Football Club Invitational Tournament’. The tournament featured eight teams from across Lincolnshire, Cambridgeshire and Norfolk. All eight teams played against each other in a league gaining points for wins and draws. The top four teams played in the semi-finals and final.
Spalding and District Walking Football team coached by Give It Some Fizz were the only team to be represented by a mixed team of men and women. The team secured an excellent victory against Wisbech B team and drew nil nil against Stamford, Sleaford and Long Bennington. Spalding and District were unlucky not to gain a well-earned draw against local rivals Boston United due to a spectacular late goal with the final touch of the game.
Spalding and District played valiantly against Norwich City and Wisbech Spitfires unfortunately the experienced opposition were more clinical with their finishing which resulted in a 4-0 and 2-0 loss respectively. Written by Holly Barrett >
19/4/19 How to avoid over doing chocolate at Easter
It only seems like five minutes ago that it was Christmas but it wasn’t long after the holidays that shimmering Easter eggs started appearing on the shelves of every supermarket. It is often very hard to resist the beautifully packaged chocolate eggs especially when they are on aisle!
We have a few tips to help you avoid over doing it this Easter. Our first tip is to avoid eating eggs in the weeks up to Easter. Say to yourself that Easter eggs can only be eaten during Easter Sunday and not in the 3 months leading up to the holiday. Tell your friends or family that you do not want an Easter egg this year and that maybe you could have a day out instead. Treat yourself to only one Easter egg or bunny, this goes for your kids as well even if they nag you! If you are treating yourself then choose a quality chocolate one that has at 70% cocoa mass. Finally be mindful when you eat the chocolate, you’ve waited a long time for this so get rid of all other distractions and fully enjoy the experience. Written by Holly Barrett >
27/3/19 Spalding and District WFC Vs Wisbech Spitfires WFC Monday evening saw the second set of round robin style tournament matches for Spalding and District Walking Football Club against Wisbech Spitfires this time hosted at Glen Park, Surfleet.
Spalding and District had a superb start scoring twice within the first few minutes but were quickly pegged back by the visitors, who went on to score four rapid goals. A late third goal from Spalding meant a tense final couple of minutes. Unfortunately, they could not manage to grab an equaliser and the game finished 4-3 to Wisbech.
In the second match, Spalding once again took the lead early on, scoring two cracking goals from the edge of the area. The Spitfires went on the attack and pulled one back. It was touch and go whether they would get the equaliser, however, Spalding pressured and scored a spectacular team goal to secure a 3-1 win.
After a short break and some half time oranges, Wisbech came back with a vengeance beating Spalding 5-1. A team talk from Spalding and District coach Holly Barrett from Give It Some Fizz inspired the teams to go on the offensive in the final three games.
Our next game was a close affair, similar to our second game, where Spalding and District took an early lead with a couple of great finishes. Wisbech fired back with two goals and levelled the scores until the final moments when Spalding belted in the winner to make the score 3-2 to Spalding.
During our final two games, Spalding and District dominated the possession of the ball and took their shooting opportunities well. Wisbech were kept at bay by some fantastic goalkeeping, resulting in two further wins for Spalding and District 3-1 and 2-0 respectively.
‘The team have really enjoyed the opportunity to showcase their growing skills against very experienced opposition. It has been excellent for all of our players to have a chance to play again in a fun and friendly atmosphere with Wisbech Spitfires and we look forward to our next set of fixtures.’ Holly Barrett Give It Some Fizz
12/3/19 Wisbech Spitfires Vs Spalding and District WFC This weekend saw their first set of friendly matches against well established and Cambridgeshire County Champions, Wisbech Spitfires Walking Football Club.
Both teams brought two five aside teams to play in a round robin style tournament held at Wisbech Town F.C. The conditions were tricky with heavy rain and strong winds but The Spitfires started quickly impressing with slick passing and shooting to ease to a 3-0 and 2-0 victory. Spalding and District began the fight back with a strong performance in the third and fourth game securing a 0-0 and 2-2 draw respectively.
As the confidence built during the fifth game, the passing and moving improved. Spalding and District applied sustained pressure causing the Spitfires goalkeeper to perform several nail biting saves but in the dying minutes Spalding secured their first victory (1-0) with a stunner from the edge of the box.
After the defeat Wisbech brought their A team players on but this time Spalding and District were ready for their moves and held firm in defence. Quick fire shooting had Wisbech run ragged and soon resulted in Spalding being awarded a penalty which was coolly converted. They were pegged back with a shot through the goalkeeper’s legs by Wisbech. Spalding and District were not finished there and pressed forward shooting from everywhere on the pitch. Despite heroic goalkeeping from Wisbech Spitfires it wasn’t enough and Spalding scored clever goal from a free kick on the outside of the area and fired home the third goal in the final moments of the game.
After the first games, Spalding and District are looking forward to the return fixture at Surfleet Glen Park in a couple of weeks’ time. We have a diverse group of both men and women ranging from 30 to 85 years and over. All abilities and experiences are very welcome to join our training sessions held on Monday 5.45pm at Surfleet Glen Park and Thursday 9.30am at Monks House Lane Park, Spalding. For further details please contact Holly at Give It Some Fizz.
21/2/19 Working out with a partner
Modern lifestyles are hectic, it can be difficult to find time to follow your interests and still make time for your closest friends and family. Why not combine the two by exercising with your partner. There are countless other benefits to working out with a friend or a loved one. It is a great motivator working with others especially if one of you is not feeling in the mood that day, you can encourage one another to get through your workout. You won’t want to let your partner down and they will feel the same. For those of you who are competitive you can easily push each other to work harder than you may do on your own. You may also both have different exercises that you enjoy so mix up your routines to avoid getting in a rut. Partners who are improving their fitness and diet lifestyle can work together to create and agree on interesting meals and programmes that will support, motivate and encourage each other to achieve their goals. If you require support with getting started on your fitness or diet, contact us today regarding paired personal training.
Written by Holly Barrett >
5/2/19 Resistance bands
We really enjoy using resistance bands (Therabands) in our exercise routines and in our classes. Therabands are a great addition to any workout and can be a good replacement for free weights. As the name suggests they will add resistance to your training. The bands come in a range of different resistances from yellow the lowest resistance to gold the highest resistance. Therabands are portable, good value for money and provide you with a full body workout. We offer our customers excellent deals on resistance bands and we have a whole range of exercise videos on our YouTube channel. Alternatively, come along to our Renew class to try out a session with our bands.
Written by Holly Barrett >
14/1/19 Portion sizes
Portion size is often one of the areas that is forgotten about when you are trying to lose weight. The number of calories that you consume has a direct impact on the amount of weight you can lose. As we have previously written about the amount of intake calories compared to the number of calories burned up by exercising will affect your weight.
According to a new survey by the British Nutrition Foundation many Britons do not know how much food constitutes a healthy portion. They are releasing a new guide called ‘Find Your Balance’ which is aimed at supporting people with estimating appropriate portions when cooking and serving food.
Written by Holly Barrett >
28/12/18 Why wait until January?
‘I’ll start tomorrow’ or ‘I’ll start on Monday’ these are such a common thing to say when it comes to thinking about diet and exercise. It is especially used at this time of year as many people will say ‘I’ll start in the New Year’ or ‘I’ll just get through New Year’s Eve first’.
Let’s get started today! You might have friends and family around and leftover food still in the fridge but that shouldn’t stop you. Think about yourself and make small steps to change now rather than wait until January 1st. It can be as simple as going for a long walk this afternoon, not having an alcoholic drink today or even halving the number of chocolates that you have.
Just think how many more calories you could consume sitting watching the TV all day snacking when actually being a bit more active and having a clear out will make you feel so much better. You don’t need to run a marathon to avoid the dreaded January bloat. Just spend the next three days enjoying yourself whilst being mindful of how active you are and what you are consuming. You’ll feel so much better on New Year’s if you’ve already got started.
If you feel that a kick start is needed then why not make the most of our special offer for personal training and have a January blitz of 8 sessions for only £199! Written by Holly Barrett >
15/12/18 Christmas is here!
It is so easy to overindulge at Christmas time. Simply snacking on a few small chocolates each day can really increase your calorie intake. We have some top tips to help you maintain your weight during this festive period.
Make sure that you start each day the right way with a good breakfast preferably with a good source of protein such as eggs or peanut butter. It is really easy to choose croissants and bucks fizz, which is ok for one day but not every day! This solid start should help you to avoid grazing during the day on crisps, chocolates and biscuits as you should feel fuller for longer. If you don’t want to pick on these things then the best way to avoid them is to not have them in your house. Just because it is Christmas doesn’t mean you have to buy every unhealthy item in the shops.
Keep to a routine with three proper sit down meals a day and in-between add some exercise. You don’t have to go to the gym after every meal but you can go for walks or go up and down the stairs a few times.
If you are going out, then eat before you go. That way you’ll know what you are consuming and you won’t be so tempted to eat whilst you are out. Beware of the amount of drinks especially alcoholic drinks that you have as these are packed full of calories. Try to alternate between water and your drink of choice. You’ll drink less, save money and consume less calories. During this busy time your schedule maybe well out especially with late night partying but is very important to get enough sleep every night.
Our biggest tip is to be mindful of what you are eating, drinking and doing. You have the control of how you spend your time and how much food and drink you have. Good luck and Merry Christmas from us.
If you need support with your diet or exercise during Christmas or you would like to start a new fitness and diet regime in January get in touch now. Written by Holly Barrett >
3/12/18 Countdown to Christmas
It’s that time of year where we seem to be constantly surrounded by food and drink. During the festive period it can be really tricky for people who are trying to lose weight or for anyone who just simply wants to maintain their weight.
Research by ‘Discount Supplements’ found the average person will put on a minimum of a kilogram of weight in a week with many of the volunteers programme putting on excess of half a stone during the festive period. The research also discovered that the average Christmas dinner of turkey, roast potatoes, pigs in blankets, gravy and assorted veg contains 1,992 calories which is only 8 calories less than the daily recommended amount for a female.
If you need support with your diet or exercise during Christmas or you would like to start a new fitness and diet regime in January get in touch now. Written by Holly Barrett >
Calories are probably one of the best known words when it comes to weight, diet and food but it is not always understood what this term means. Calories are a measure of how much energy food has. There are calories in almost everything that we consume. One calorie is the amount of energy (heat) required to raise the temperature of one cubic centimetre of water by one degree Celsius.
Calories can also refer to the energy required to perform a certain amount of work or to complete an activity. For example a person who weighs 180lbs and freestyle swims for an hour will burn approximately 318 calories.
There are three sources of calories from carbohydrates, protein and fat. One gram of carbohydrates and protein provide 4 calories whereas one gram of fat provides 9 calories. Each day women should be aiming for approximately 2000 calories and men 2500 calories. People who want to lose weight will need to reduce the number of calories that they consume on a daily and weekly basis. To lose one pound of fat you will need to create a deficit of 3500 calories. For further details and support with weight loss or diet contact us. Written by Holly Barrett >
17/10/18 Motivation in the winter!
We have lots of personal training clients who all have different goals but all have one thing in common. When autumn and winter comes along and the nights start to get longer, the weather is colder and wetter, we often find it hard to get motivated to exercise. There are several things that you can do to keep you on the right track towards your targets.
First things first, take it one day at a time. Everyday you will face different challenges and you may not always reach your target for that day but don't give up. Set yourself SMART (Specific, Measurable, Achievable, Realistic and Time Bound) targets. The key here is to be mindful and reflective of your targets and take small measured steps to help you achieve your ultimate goal. Celebrate your achievements and successes.
Stay positive about what you are doing and surround yourself with positivity whether this is friends, family, colleagues etc... Often finding a friend or workout buddy makes it easier to keep something up as you don't want to let them down. Choose an exercise or activity that is fun and you enjoy. Make a commitment to your chosen activity by booking a whole block of classes or personal training sessions. We all have excuses not to exercise or eat correctly but take a moment and remember what you are aiming for. Written by Holly Barrett >
Give It Some Fizz now offers Balanceability to children aged from 2 1/2 years of age. Balanceability is the UK's only accredited 'learn-to-cycle' programme for children aged 2½ and up. The programme has been specially designed so that all children have the opportunity to learn to ride a bike. Children will learn through a range of fun balance and cycling games and activities. There are three levels of progress which the children can work through. Each level on average takes 6 sessions to complete but some children may require a little bit more time. Once the children have developed their gross and fine motor skills they will progress onto learning specific skills of cycling. Over time the progressive programme will develop the children's confidence of balance to eventually cycling using pedals and brakes. Balanceability does not use stabilisers on bikes.
We will be running sessions across South Lincolnshire at various locations. During our sessions your child will be provided with a Balance Bike and Helmet. Please check our website and social media pages for details of our next blocks. Written by Holly Barrett >
3/9/18 Hadrian’s Wall
We made it! We conquered Hadrian’s Wall from Bowness-On-Solway to Wallsend in Newcastle. It was certainly challengingly at times especially with some unexpected weather but we thoroughly enjoyed our 6 days of walking.
After a hearty breakfast, we started off in Bowness-On-Solway and walked along the coast line. It was very similar to Lincolnshire (Flat!) so we found it fairly easy going. The only problem was the rain and it rained all day long which meant wet feet and wet clothes.
Day two saw use walking out of Carlisle and up towards the hills. It was steady going all day as we walked through countless fields of cows and sheep. In the afternoon, it started to rain again so we stopped for a lovely coffee and cake in a tearoom in Walton. We would highly recommend this place for a break as there aren’t many stops along this section of the Hadrian’s Wall Path. By the end of the day, we were faced with our largest hill yet and of course the heavens opened. It rained so hard that rivers of flowing water were flooding down the roads and we were getting pummelled by hailstones. Our host for the evening, Elizabeth, quickly warmed us up and offered us yet more hot drinks and cake!
Our next day was beautifully sunny and we made excellent progress in the morning walking to Birdoswald Fort. We continued on through fields towards Greenhead and had some lunch. At Greenhead we walked up a steep incline and walked along endless crags. The views were spectacular but we could also see what was yet to come. Naively we thought that those would be the crags for tomorrow but sadly they weren’t. We must have walked nearly 20 miles and most of it was straight uphill. We finished our day reaching the peak of Steel Rig before staggering back down to the lodge at Once Brewed.
Day four found us walking through stunning scenary and more and more crags. We even stopped at Sycamore Gap which is an iconic location for lovers of movie Robin Hood Prince of Thieves. Housesteads Fort and Chesters Fort were part of the trail that day and we were glad to have enough time to explore the sites. Housestead Fort did have a long walk down a hill to the toilets though so be prepared to walk back up to rejoin the path.
We started our fifth day walking out of the valley from Chollerford and we followed the wall along endless fields of yet more cows and sheep. We met a lovely American couple from Texas, who had only started the walk the day before and were already wearing t-shirts saying that they’d completed it! As the wall started to fade and only small stacks of rumble remained we continued on and found another wonderful tearoom called The Vallum Farm. Again there are barely any stops on this section so we made the most of the facilities and finished our day up another epic hill into Heddon-On-The-Wall.
Our final day saw us walking around Heddon-On-The-Wall for nearly an hour before we found the path again! We then followed the steep path down to the Tyne Riverside Park and walked along the River Tyne. It was a very pleasant walk along but unfortunately there were quite a few sections of industrial parks to walk through that weren’t really a highlight. We walked under the Tyne Bridge knowing that we only had 5 miles to go to get to Wallsend where we had a short stop for some stotty cake. (This is bread not actually cake) Wallsend arrived and we were over the moon to be finished and place our pin on the map at the visitor centre.
We are still raising money for Lincs and Notts Air Ambulance and we would very much appreciate any sponsorship that could be donated to us. Thank you to all our friends, family and clients who have already donated. Written by Holly Barrett >
17/8/18 The Big Walk!
Well, it is nearly time for us to start our Hadrian's Wall walk. 84miles from Bowness-on-Solway to Wallsend. We've both been training hard and walking lots and lots. We've received our great information packs from Celtic Trials and have read through all the key information. We are raising money for Lincs and Notts Air Ambulance and we would very much appreciate any sponsorship that could be donated to us. Thank you to all our friends, family and clients who have already donated. To follow our journey look at our Facebook page= Written by Holly Barrett >
25/7/18 Keep Hydrated
The weather for the last month or so has been very high for this time of year in the UK. Keeping hydrated is very important to your body and it especially necessary when exercising. Your body needs water to survive. Water does a range of crucial jobs within your body such as lubricating joints, removing waste and maintaining your body temperature.
It is recommended that you have at least 8 glasses of water each day but when it is warmer or you are more active you should drink more. You can drink other liquids as well to achieve your 8 drinks a day. Be aware that drinks that are high in caffeine like coffee can cause you to urinate more so keep drinking plenty.
Always remember when you attend an exercise class or one of our personal training sessions to bring an extra bottle of water. Written by Holly Barrett >
Balance is often an element of training that can be ignored but it is a key aspect to incorporate. We talk about having a good sense of balance but what does that mean. Balance allows us to recognise our position relative to other objects around us, including the surface on which we are standing, walking, or running. Balance enables us to complete simple and complex movements.
Balance is maintained by the vestibular system, a small organ in the inner ear, and it can be negatively affected when the organ is damaged or not working correctly. This can happen in number of ways, but the most common sources of declined balance are the aging process and drugs/alcohol. The aging process is typically associated with visual impairment, inner ear problems, cerebellar (posterior brain) issues, muscle weakness or peripheral neuropathy. And unfortunately for the elderly population, these systems all play a critical role in your body’s ability to stay vertical.
Working on your balance before it becomes a problem can be easy by adding balance exercises to your workouts. During our weekly Renew class we dedicate a section of the hour to balance which is can often challenge your body but also your mind. Written by Holly Barrett >
22/5/18 Tech Neck
You may or may not have heard of this new painful problem that most of us will have experienced. Nowadays, almost everyone has a mobile phone or handheld device and many of us spend a lot of time each day looking down at the screen. It is hard to walk down the street without moving out of the way of people looking down at their device. This alone can be annoying but a new phenomenon of ‘tech neck’ is troubling more and more people.
The term ‘tech neck’ is given to people suffering from pain in their neck directly caused by using technology. Left untreated it can cause chronic pain and even permanent neck and back problems. If you love your smart phone and don’t want to give it up but equally don’t wish to suffer from neck pain then be careful with your posture when on your phone. Avoid bending forward with your neck and hold your phone higher so you are looking straight forward rather than down. If you find that you are struggling with ‘tech neck’ or any other muscular pain then contact Zoe to arrange a sports massage.
Written by Holly Barrett >