Got A Question?
We know you love all of the fab content here at Fit Girl, but maybe you need a little something extra. So we have created this page to enable you to ask us questions.
You may want to ask us what time of the day is the best time to exercise? Or, when you might start seeing results from all of your efforts? Or, you’re out on a girly night out with limited healthy choice and you may need to know the healthiest options. Whatever it is you have to ask, we’re happy to answer it right here!
RECENT QUESTIONS YOU HAVE ASKED US…
Q:Thanks for your article , I’ve just signed up for my first triathlon: 400m Swim, 10km Bike, 2.5km Run. I did a relay tri a few weeks ago and did the 800m swim, which was quite tough as I am not a swimmer! For my first full tri, I’ve decided to do the most basic one – could you recommend what kind of training I should be doing if I have 8 weeks until the event?
Many thanks,
S”
A:Hi Sarah,
First of all congratulations on entering a full tri by yourself, it’s always great to hear about inspired readers!!! OK, so the race is entered!! Now it’s time to train!!
Before we start, if you cannot complete the distances prescribed, just walk in between if it’s running, or take a breather if it’s cycling or swimming.
Do at least one of the disciplines each week as well as one resistance session, as timing would have it, we urge you to do our 4 Week Summer Challenge Workoutat least once a week to ensure you are nice and strong for your race!! All workouts should include a 5-10 minute warm up and cool down.
Week 1:
S1: Swim 400m and time yourself
and, or
S2:Swim for 20 minutes doing a combination of breast stroke, front crawl and back stroke
R1: Run for 10 minutes
and, or
R2: Run 2.5k and time yourself
B1: Join a spin class
and, or
B2: Cycle for 40 minutes
Week 2:
S1: Swim 20 minutes, (steady pace for four lengths, fast pace for one length)
and, or
S2: Swim for 20 minutes doing a combination of breast stroke, front crawl and back stroke
R1: Run for 15 minutes
and, or
R2: Run for 15 minutes, with a 1 minute sprint every 5 minutes
B1: Join a spin class
and, or
B2: Cycle for 45 minutes
Week 3:
S1: Swim 20 minutes, (steady pace for three lengths, fast pace for one length)
and, or
S2: Swim for 20 minutes doing a combination of breast stroke, front crawl and back stroke
R1: Run for 15 minutes at a slightly faster pace than jog pace
and, or
R2: Run 1.5k and time yourself
B1: Join a spin class
and, or
B2: Cycle for 30 minutes including some uphill inclines, preferably outside
Week 4:
S1: Swim 20 minutes, (steady pace for two lengths, fast pace for one length)
and, or
S2: Swim (swim fast for 25 metres and recover for 30-60 seconds) x 10
R1: Run 6 x 200m sprints, with 200m walking recovery
and, or
R2: Run 1.5k hilly run, preferably outside
B1: Join a spin class
and, or
B2: Cycle for 40 minutes with a 2 minute sprint every 10 minutes.
Week 5:
S1: Swim 20 minutes, (steady pace for one length fast pace for one length)
and, or
S2: Swim for 20 minutes doing a combination of breast stroke, front crawl and back stroke
R1: Run 6 x 30 seconds hills sprints, 2.5 minute recovery
and, or
R2: Run 20 minutes easy pace
B1: Join a spin class
and, or
B2: Cycle for 20 minutes, run for 10 minutes straight after
Week 6:
S1: Swim 20 minutes, (steady pace for one length fast pace for two lengths)
and, or
S2: Swim (swim fast for 50 metres and recover for 30-60 seconds) x 5
R1: Run 6 x 200m sprints, with 200m walking recovery
and, or
R2: Run for 15 minutes, 2 minutes jogging, 1 minute, faster than jog pace
B1: Bike join a spin class
and, or
B2: Cycle for 25 minutes, run for 10 minutes straight after
Week 7:
S1: Swim 20 minutes, (steady pace for 1 lengths fast pace for 3 lengths)
and, or
S2: Swim (swim fast for 75 metres and recover for 30-60 seconds) x 3
R1: Run 6 x 200m sprints, with 200m walking recovery
and, or
R2: Run for 15 minutes, 2 minutes jogging, one minute, faster than jog pace
B1: Join a spin class
and, or
B2: Cycle for 30 minutes, run for 10 minutes straight after
Week 8:
Swim at a steady pace for 20 minutes
Run at a steady pace for 15 minutes
Cycle for 30 minutes
RACE DAY!!!!!!
Q: I’m trying to get into shape for my wedding. I run 3 times a week (for 30 minutes per session) and do two 1 hour and 15 minute sessions of yoga a week. I follow a low carb diet, have a BMI of 26 and a body fat ratio of 33%, all this in spite of being a dress size ten!! Can you tell me what is the best approach to reducing my body fat % – I’m at a loss as to what I’m doing wrong? – Katrina
A: It is possible that you need to add a little resistance training to your week as the training that you currently do requires some energy from carbohydrates, of which you have very few. Unfortunately, instead of burning fat, it is likely that you are eating away at muscle tissue, which in turn reduces your metabolism. By adding resistance training to your week, you will increase your muscle mass (not bulking up incidentally, as muscle tissue is denser than fat tissue, making you look slimmer as a result) and by doing so, you will increase your metabolism.
Try the following guidelines to see if this makes any difference:
1. Add two resistance sessions to your weekly training, these can either replace a run session and a yoga session, or you can add them in.
2. If you are reducing carbohydrates, make sure you are at least eating enough of them before and after your workouts. Ensure that the carbs that you do have are made up of fruit, vegetables, rice, potatoes, and other good grains such as quinoa – try to avoid bread and pasta if you can.
3. Eat protein with every meal, (meat/fish/dairy/pulses), doing so ensures you have no further muscle breakdown, and required more calorie burn for your body to digest it!
4. Get your body fat ratio from a good source e.g. body fat calipers. Machines that you stand on, holding sensors are dependent on too many variables to be accurate.
5. Don’t forget about good fats e.g. oily fish, nuts, fish oils. They’re the good fats that help to shift the stubborn fat from your body.
6. Make sure you are getting 7-8 hours sleep a night. All of your hard work at the gym, starts to make some serious changes while you sleep, don’t underestimate the importance of rest!
Q: Hey love your website I’m in Australia what’s a good group workout
idea for an hour??? Lucy – Australia
A: Jog around your chosen space or on the spot for 3-5 minutes to warm up
Do the following exercises in this order…
1. Lunges x 10
2. Jumping jacks x 10
3. Squats x 10
4. Press ups x 10
5. Jogging on the spot as fast as you can x 30 seconds
Follow this circuit with 2 minutes of skipping
Repeat the whole workout again for 3-5 repetitions
Cool down and stretch
Q: I don’t have time for breakfast but have read that it is important to kickstart your day. Do you have any suggestions of what I can eat on the run? Louise – London
A: Yes you’re right Louise breakfast is exceptionally important to kickstart your metabolism each day. We recommend taking some fruit and a yoghurt with you to work, it’s easy to carry and takes no time to prepare. The yoghurt is important as it is your protein part of your breakfast, it will keep you satisfied for longer. If you’re not mad about yoghurt try some nuts or seeds.
Q: I have just started running and am getting pain down the front of my shin. Should I stop running? Adele – London
A: The pain you are feeling may be some compartment syndrome, commonly known as shin splints. This can occur if your calf muscles are too tight putting extra pressure on the smaller muscles at the front of the shin. Ensure you stretch your calves out before, during and after your run. This may also be caused by incorrect footwear, ensure your trainers are suitable for running and are at least less than a year old.
Q: I find energy drinks too sickly but cannot stomach any food before I go to the gym, I need some energy for my workouts, what should I do? June – London
A: Energy drinks are often full of sugar so it is not surprising you find them hard to stomach. You can make up your own isotonic drink (an energy drink that replaces salts lost from sweating) by mixing the following:
250ml fresh fruit juice
250ml water
a pinch of salt
And there you have it, a refreshing energy drink without the sickly taste!
