Diet and nutrition

If you are short on time and need to get a quick fitness hit. Then try the session below. It might appear you need some kit that might not be at your local gym, but you can put in a spin bike cycle, instead of the prowler (a weighted sled with different grips on it) push. You can of course use a treadmill. Ill include a couple of the timings for bike and treadmill below. Session  Big mobility based warm up. Make sure you get all the major body parts warm. You can go for a jog, or skip as well. Knee hugs, into a lunge. 4 each side Leg swings 10 each side. Super mans 4 each leg Upper body rotations.  Side lunges Russian twists (lay on floor on back, knees bent. Rotate from side to side) Dynamic calfs. Circuit of the following.  1) 25m prowler push x 4 Or Treadmill 25 seconds on, 10 off on 3% incline x 4 Or Bike 20 second sprint out of saddle medium reistance to high, 10 second low intensity. X4  Med ball slam x 6 - good over head stretch and low squat finish. Saq ladde...

It's  not often you get to spend time with an Olympic hero, so when I had the pleasure of meeting Anthony Ogogo at the Spa F1, apart from finding him to be a top man, I thought I would tap him up for some of his knowledge on training and Nutrition, and share it with you guys. Too see what kind of things top athletes get up to, and if anything can be used in your own training program I personally love boxing myself and have found it one of the best all round training regimes there is. It requires, skill, endurance, coordination, strength, power and great conditioning. If I could have got involved in one sport as a child, boxing would have been it. Read and enjoy. Name- Anthony Osezua Ogogo (born 24 November 1988) is an English amateur boxer from Lowestoft , Suffolk , England , fighting in the 75kg Middleweight category. Ogogo represents Triple A ABC & GB Boxing . Sport - Boxing Rep honors - Junior Olympic Champion. Junior World champion and Olympic bronze medalist . How long h...

Another Mini Drill to bolt onto your training program to focus on some footwork, movement and conditioning. It’s another @richtidmarsh special. It can be done on a field, rubber crumb pitch or indoors.  This is a drill as part of another session, but could be added into you regular program or part of a super set (1 or more exercises). You will need a partner or trainer to help you with this. Set out some cones around 10 meters apart.  – You are going to side shuffle between the cones, while your partner passes a ball back and forth to you. He is aiming to test your skills, hi, low and side to side. In-between the passes, you partner calls down and you perform a down and up. As in the video. You are working for 1 min flat out. Trying to maintain good speed, good spring off the floor and high standards with the ball. Rest for 45 seconds and perform in 4 more times. Enjoy.

Had a recovery day to day, but felt pretty fresh after the weekend’s game. So did my Rehab and then a little Crossfit top up.  I decided to make it upper body focused as we had some conditioning games later in the Afternoon. The session was as follows 5 chin-ups (Changing grip each rotation.) 10 Bosu ball press-ups with bounce twist. (You turn the Bosu ball over, so the ball part is on the floor and the black flat plate it facing up. Every time you perform a press up you Bosu the plate, so you are coming down at a different angle. 12 curl to press. With 15kg Dumbbell in each hand. You are doing this 6 times round continuous for time. I did it in 5 minutes and 35 seconds. Let me know how you get on. When you finish have a stretch and get a recovery shake in.

Here is a drill that @richtidmarsh came up with and is one of my favourites. Its a position specific routine for me, to help with my break down work, but is also used as conditioning element in some of the functional fitness work we do. The idea is to use a weighted sack, or you could use a small power bag. You Hit the deck while holding the bag, shift it across to the other side of your body, pivot round to your feet, release the bag and then clean and press it above your head. You repeat this 6 times none stop as quick as you can. You can do 3 or 4 sets of this. This is done as part of a wider session containing other functional movements, or can be added into your other workouts to get a bit of a metabolic hit.

I have just been given some @Alkalivegreens powder to try. I have always talked about the importance of balancing your meals with good green vegetables and trying to use that as a staple building block. Look back at my previous blogs for meal sizing. However as we all know, those with busy lifestyles, can find getting a well constructed meal, including vegetables quite hard. Eating on the go or takeaways again can often be light in the vegetable department. Unless of course you plan ahead, and bring some  Pre cooked veg with you. One way of adding some good greens to your diet or protien shakes is through a green supplement. I have tried a number, when on England duty, and although they are good for you, they often taste like a spoon full of your grandfathers compost heap. @alkalivegreens is on the better end of the scale when it comes to taste, but still you won't be wolfing it down like a milk shake. If you operate the rule, if it tastes bad, then its probably good for you. I am ...