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Redondela-Pontevedra

by Fitness Excel Training & Education, posted in camino, health, pilgrim walk, santiago, well-being
Buen Camino

Day 3 – Another 6.30am start as it is going to be a tough day walking in the heat. Passing through and leaving Redondela behind, there is a much to see to include the estuary of Vigo and its islands. I merge with a long convoy of walkers in good spirit who greet each other with ‘Buen Camino’. Continuing along the way there are quaint villages, cobbled streets, crossing the medieval bridge of Ponte Sampaio, a varied, hilly route, with numerous places to stop for rest where you can get a 3 course pilgrim lunch at most restaurants for 10 euros. Eventually arriving in the historic centre of Pontevedra, for a well deserved back massage with the local physiotherapist.

Vigo-Redondela – Portuguese Camino

by Fitness Excel Training & Education, posted in adventure education, camino, fitness walking, health, outdoors learning, Uncategorized
The coastal route

Vigo can be reached following the River Lagares which leads into Samil beach, there is much to see on this riverside walk. Vigo is a large town and perfect for an overnight stay. An early rise 7am to start walking to Redondela, it is dark and there are no arrows to follow, it can be difficult to get out of town. Eventually a group of us notice a faint yellow arrow, this leads the way into interesting streets and the old historic parts of Vigo and fishing areas of O Berbes, There is plenty to see in Vigo to include a Museum, the Church of Santiago and peaceful botanical gardens. There are many cafes offering great food and stamps for your passport on route. Many more walkers appear now and eventually after 5 hours, I reach the town of Redondela.

Portugal-Santiago Camino Baiona-Vigo

by Fitness Excel Training & Education, posted in adventure education, camino, fitness walking, health, pilgrim walk

I started very early as this was a long day walking and wanted to avoid the heat of the day. Baiona is a pleasant, busy fishing town, with many Atlantic islands which can be reached by boat. On leaving Baiona the Camino continues across sandy beaches, over the River Groba passing beautiful Romanesque bridges. Here you can stop for a rest, where there are many cafes. A quiet, flat route with no other walkers in sight, it continues along the Foz do Rio Minor, surrounded by marshlands, an important ecological site which host many species of wildlife. The way displays interesting architecture and stone crosses, although peaceful, I am aware of the busy C-550 in the background. After 6 hours I approach the city of Vigo.

Exercise & Natural Environments

by Fitness Excel Training & Education, posted in Uncategorized

There is much research on the physiological and psychological aspects of physical activity and our well-being. However, have you considered how your environment influences your health?

Green Exercise

The majority of people live in urban cities, with an increase in technology and pollution, most exercise training takes places in a leisure centre or gym. There are multiple choices of exercising in the ‘great outdoors’ such as local green parks, beaches, gardens, beaches, coastal regions and forests. Studies have shown that exercising in a natural environment and engaging with nature have greater results on ‘mental well-being’ compared to training indoors. With longer and warmer days, integrate some outdoor exercise into your lifestyle and add some variety to your workout

Portugal-Santiago Camino

by Fitness Excel Training & Education, posted in Uncategorized

I am preparing for a summer Camino, Portugual to Santiago. This Camino is recommended as the next Pilgrim route to take for those who have some experience of the Camino Frances and it is growing every year in popularity. Apparently the route was popular in the middle ages resulting in many walkers from across Europe undertaking the challenge. This South to north Camino will involve some coastal walking, making it ideal for walking enthusiasts looking for a sense of adventure, whilst visiting interesting towns and villages, trying local cuisine and wine. Some Portuguese words would be useful I am told to integrate with the community.

Wellbeing at Work

by Fitness Excel Training & Education, posted in Uncategorized

Organisations and their managers can play an important role in their employees health and lifestyle choices. This is important as it will impact the company and its performance. Physical and mental wellbeing includes health promotion where managers can encourage employees in many ways, such as healthy eating, good posture, prevention of back pain as well as encouraging relaxation techniques.

Establishing strategies for wellbeing by developing a programme of initiatives is a good starting place, looking at what the organisation already does and then considering the changes which need to be implemented.

Psychology of Marathon Running

by Fitness Excel Training & Education, posted in bone health, Endurance, fitness instruction, flow, health, Marathon Training, mental health, outdoors learning, Performance, Pilates, Resilience, running, strength training, Uncategorized

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Participants competing in long endurance events such as the Marathon has steadily risen over the years.  Data taken of both demographic and socio-economic groups from various studies has seen a rise in running becoming a popular sport.

The Marathon runner embarks on this challenge for many reasons and they must adapt their lifestyle and training far beyond the recreational exerciser to include high levels of demanding physiological and psychological adaptations to push beyond their current capabilities.  Furthermore, the rewards and positive benefits of this training will outweigh the negatives of marathon running.

The London Marathon is my third marathon, as a veteran runner I have improved with age, both on personal performance together with a faster post marathon recovery rate.  Training for a Marathon demands a consistent, disciplined, structured routine which will manifest into other areas of the runners life to include; personal goal achievement, better life management, psychological and emotional strategies for coping and better vitality and health.

London Marathon – Running Injuries

by Fitness Excel Training & Education, posted in "life coach", bone health, Endurance, flow, health, Marathon Training, outdoors learning, Performance, Pilates, Resilience, running, strength training, Uncategorized, well-being

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Injuries are inevitable when participating in endurance events and can occur as a result of a breakdown in tissue and muscles being overloaded. With just over one week to go until London Marathon 2019, my plantar fasciitis has flared up again.  This condition can causes inflammation of the plantar fascia, a thin layer of tough tissue supporting the arch of the foot.  Rest and ice are the best form of treatment together with a performance based Pilates exercise programme for the core, such as side plank, integrating foot muscle strengthening and flexibility in the lower limbs.

Mindfulness & Walking

by Fitness Excel Training & Education, posted in Uncategorized

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Walking serves many purposes to include physical exercise, fresh air, relaxation, companionship and travel.  There has been much research on the many benefits which walking and mindfulness offers to improve psychological health by; reducing stress, anxiety and depression, mental fatigue whilst enhancing mood and gaining more energy.  Try walking in a natural environment, near a river or forest.  As you walk take time to use all your senses, by noticing the sounds of the water, fallen leaves and branches underneath your feet as you walk.  Walking in nature enables you to connect with your natural surroundings and become more in tune with your natural body rhythm.

Goal Setting

by Fitness Excel Training & Education, posted in Uncategorized

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Are you embarking on a fitness challenge for 2019? It would be worthwhile setting some goals and targets to achieve the goal.  The quality of your goal needs to be SMART (Specific, measurable, accurate, realistic, time-framed).  First, consider the fitness challenge you would like to do, run a marathon, a 10K race, climb a mountain as a few examples.  The goal needs to be realistic, to be set within a time frame otherwise it won’t be achieved.  However, if it is not challenging enough you could lack the motivation to do it.

Goal Intensity – refers to the effort required to set a goal and how that individual is committed to the goal.  Research has shown that by setting specific, difficult goals, this can lead to a higher performance, rather than a vague goal.  Further studies outline the importance of a challenging goal to that individual, resulting in a focused approach to achievement.