Yesterday was my first attempt at a half marathon that wasn’t the Great North Run, which I’ve done twice now. I do find that if I don’t have an event on the horizon my running motivation can slide a little, so wanted to enter a spring half this year as well as the GNR. Close to home, Leeds seemed like a convenient option and is now organised by the For All Events team, so it benefits a great charity too, The Jane Tomlinson Appeal.

 My preparations in the period leading up to race day weren’t ideal. Three weeks beforehand I’d had a nasty stomach bug which meant I had to miss one of the two twelve mile runs on my schedule. The following weekend I launched straight into the second twelve miler after a week off, and paid the price by tweaking a muscle in my hip, which has been niggling ever since. But I was still up for it, especially as it was the first ever race for my brother Mike, who I’d nagged into starting running just after Christmas and who soon turned out to be far better than me!

 Sunday dawned sunny with quite a chilly wind – but at least it wasn’t raining! The drive from York to Leeds was pleasantly quiet and stress-free, with plenty of free parking available in the city centre. Organisation of the event was really good, with only short queues for the essential pre-race loo visit. It was cold hanging around at the start, but once the gun had gone off we were over the line in about five minutes. Obviously that was the last I saw of Mike!

 I’d been pre-warned about the hilly first few miles, so had included some in training. The first mile was fine, but there was a lot of climbing up out of town until we reached the ring road at about 4½ miles. Many people found it very tiring and a few seemed to be dropping out even at that point. I have to admit that I found these uphill miles pretty tough, but just reduced my target pace a bit with the hope of gaining some time later on. On the ring road we turned into the wind, but at least we were going downhill for quite a while! From that point on the route undulated quite a bit. Someone had told me beforehand that from mile 7 it was all downhill – er, I don’t think so! However, it did flatten out as we followed the route of the River Aire along Kirkstall Road for the last few miles. Facilities en route were pretty good, with five toilet areas and five drinking points with water and energy drink supplied by sponsor Asda.

 So how did we do? I realised fairly early on that this wasn’t going to be a PB day for me, but still wanted to come in at under two hours and just squeezed in at 1:59:03. In the last mile there was a short climb over a flyover which seemed to scupper quite a few tired legs, and it was a bit sad to see folk having to start walking so close to home. I managed to keep going, but certainly didn’t have a sprint finish left in me as I approached the line! Mike did fantastically well for what was not just his first half marathon, but first ever running event, bringing it in at 1:42. He only started running to keep him fit over the winter for mountain biking in the summer, but I think he just might have got the bug now…

 My only slight grumble is that on some of the roads where we were coned off into one lane the route was very narrow and it was hard to pass people. Having chugged up the hills I wanted to make up as much time as possible on the downhill sections, but where you had groups of friends running three abreast it was virtually impossible. That’s my only gripe about the day though, and I don’t suppose there’s much that can be done about it. All in all very enjoyable, although I was really glad to see the finish line! Great goody bag too, with a top quality technical tee and a Toffee Crisp – get in! Would I do it again? Very probably!

 For the next month I’m going to do some gentle running and cross-training on my bike, which I’ve seen far too little of recently. My very supportive cycling hubby Steve will be pleased to hear that! Coming up later in the summer I’ll be doing the Race For All York 10K and then in September I’ll be ding the Great North Run for Martin House Children’s Hospice. Bring ‘em on!

So yesterday we learned from a survey carried out by the mental health charity Mind that over half of women are too embarassed about their bodies to exercise in public, even though it’s apparently better for us than antidepressants. Whilst this is sad it’s not exactly surprising in an age where most people judge others far too quickly by their appearance, and we’re constantly bombarded by images of celebrities who are apparently too fat or have too much cellulite!

 I can totally understand why some overweight women feel far too paranoid to take to the streets to get fit. I guess they feel that passers-by will laugh at them, point, make unkind comments or whatever. But you know what? Most of the people who do that are just jealous. They haven’t got the bottle to do it themselves so they want to bring down those who have. People who are into exercise themselves would never criticise someone else who’s just getting started, they’d be happy for them and encouraging. If I see someone who’s obviously new to exercise jogging down the road or in the park I think “Good for you, you’re doing something to help yourself”. When I first started running I was embarassed. I wasn’t fat, but I wasn’t thin – and I certainly wasn’t much good! I had to stop and walk quite often, and I thought that made me look useless. I’d try to stop on the quietest parts of my little running route so as few people as possible would see me walking! And I’m still not thin now by the way – my bum and thighs wobble a bit when I run, but I just don’t care because it makes me feel good.

 The best bit of training advice I’ve ever been given is not to care what anyone else might think, say or do when I’m out and about. What do they know? I know I’m maintaining a healthy body weight, reducing my risk of developing type 2 diabetes or dying from a heart attack and feeling generally more happy and energetic. Beeping white van drivers? Just ignore them – or choose to take it as a compliment! Twenty years ago I’d probably have given them the finger, but I’m more chilled now (mostly).

 It’s a great time of year to start exercising outdoors – showers permitting! But if you still feel apprehensive about it try to rope in a friend as a training partner. It also really helps to have a goal to motivate you, which is why I try to do a couple of running events each year – otherwise it’s too easy not to bother! One of the best programmes for novice runners is the NHS Couch to 5K programme, which aims to get you gently to running 5K non-stop in nine weeks. Lorraine Kelly is currently running a similar programme called Mums On The Run. And you know what? By sheer coincidence the York Race for Life event is nine weeks tomorrow. So there’s your motivation! Go on, give it a shot, you won’t regret it. The more you exercise the better you’ll feel about your body. And stuff what anyone else thinks!

Several people I’ve met recently tell me they don’t sleep very well. It seems to be a growing problem, with many of us getting by on less sleep than we need and feeling continually exhausted. It’s more important to get a good night’s sleep than you might realise; sleep deprivation doesn’t just make you feel rubbish – it leads to poor mental and physical performance, disrupts your hormones and can even make you put on weight! Of course there are times when disturbed sleep just can’t be helped – like when you’re coping with a new baby or, for some women, going through the menopause – but generally everyone should try to get some quality shut-eye every night. If you find this difficult, here are some tips that might help. 

• Eat your main meal early in the evening so your body isn’t still digesting food when you go to bed.
• Avoid caffeine after lunchtime – it can linger in your system for up to ten hours!
• Avoid excess alcohol; drinking a lot in the evening can cause a big dip in your blood sugar during the night which could wake you up. Wine is not a good aid to sleep!
• Don’t go straight to bed straight after finishing work. Take some time to let your mind relax before you settle down to sleep.
• Exercising late at night can also make you too alert to go to sleep.
• Try to develop a regular sleep routine, getting up and going to bed at about the same time every day, even at the weekend.
• Go to bed earlier – don’t just veg out in front of the TV or computer until late at night!
• If you have trouble dropping off to sleep have some hot milk before you go to bed (yes, it really does help) and sprinkle some lavender oil onto your pillow.
• If you wake up in the night, don’t lie in bed tossing and turning – that will just make things worse. The best thing is to get up and do something really boring. I know people who’ve had success with ironing or reading instruction manuals! After a while you should start to feel sleepy and can go back to bed. 

Hope this helps a bit. Sleep well! xx

Happy new year everyone! I hope you all had a lovely Christmas break. Now it’s time to go back to work, put down the mince pies/choccies/liqueurs and start looking after ourselves. I’m sure many of you are embarking on diet and exercise regimes as the new year begins, but have you considered looking after the outside of your body as well as the inside? Organic skincare and toiletries are better for you and for the environment too, and with so many great new year offers on from Neal’s Yard at the moment there’s never been a better time to give them a try and find out what you’ve been missing!

First of all we have a January sale on lots of everyday essentials, with many gorgeous organic shower gels, hand washes and hand creams currently on Buy One, Get One Half Price while stocks last. This great offer is only available by ordering directly through me – just let me know what you’d like, and if you live in the York area I can deliver it free. And even better, if you spend over £30 you’ll receive a 50ml tube of the divine and luxurious Wild Rose Body Elixir absolutely free. This offer has limited stock which is sure to go very quickly, so don’t delay if you’d like some!

There are also some great offers for anyone hosting a Neal’s Yard party. If your skin has taken a bit of a battering over the festive season this one’s for you – host a party during January and if your guests spend £150 or more between them you’ll be able to buy the miraculous Beauty Sleep Concentrate for just £11 instead of the usual £30. This is the product of which Company magazine said “Makes me look like I’ve had eight hours’ sleep when it was more like four!”. Of course you still also get all the usual benefits like a free gift worth around £20 just for holding the party, plus free/half price shopping. I have a choice of three host gifts available at the moment: Sensual Jasmine Body Cream, Ginger & Juniper Warming Massage Oil or the new Honey & Orange Facial Scrub, which smells good enough to eat! If you’d like to host a party please contact me any time to arrange a date.

Finally, if you’d like a new challenge for the new year why not consider joining my Neal’s Yard team? It’s a great way to earn some extra money, working with gorgeous products and lovely people! The start-up cost is only £95 (which includes a free website) and you’ll have lots of training and help to set you off. It’s particularly beneficial for therapists, but absolutely anyone can get involved if you like the idea of helping people to live healthier lives! If you join up in January not only do you get the usual starter kit (and the products in it are worth much more than £95), you’ll also receive a Rejuvenating Frankincense Skincare Essentials Kit worth £26.50 and 50 mini catalogues absolutely free. Honestly, if you love Neal’s Yard it’s worth joining just for the products! If you’d like further information please feel free to contact me any time for an informal chat about joining us.

Good luck with all your healthy intentions for 2012! xx

Yes, Neal’s Yard, the first certified organic health and beauty company in the UK, is thirty years old this week! And to celebrate there are some very special offers available over the next couple of days…

For today only (30^th November) there’s a whopping 20% off all products when you order them through a Neal’s Yard consultant (i.e. me!). Simply email or phone me with what you’d like, I’ll order it and deliver it to you if you live in the York area. If not, you’re welcome to come and pick it up from me or I can arrange delivery to your home for a small fee (e.g. £4 for orders up to £150).

If you’d prefer to shop directly on my Neal’s Yard website today is the last day of the free standard delivery offer.

If you’d like to host a Neal’s Yard party tomorrow (1^st December) there’s a special offer in addition to the usual free host gift worth around £20 (currently either Jasmine Body Cream or Vitamin E & Avocado Night Cream). You will also have the chance to buy the Frankincense Face & Body Care Collection for £10 instead of the usual £38 – a great offer, and it would make a fab Christmas present, possibly for yourself! If you can’t manage to get friends round to your house in time you can always have a ‘virtual’ party – just let me know what you’d like to order and if the total of goods ordered is at least £150 you’ll still be eligible for the frankincense offer.

Do feel free to contact me any time for further information and to take advantage of these great birthday offers. It’s a great way to do some hassle-free Christmas shopping with a great discount! I’d be happy to drop off a catalogue at your home or workplace today or tomorrow if you’re in the York area, just let me know.

Happy shopping! xx

Last week I received a free sample of new Kellogg’s All-Bran Golden Crunch – in quite an innovative way, as it happens. One evening a paper bag came though my letterbox inviting me to leave it outside my front door by 9 am the next morning if I wanted to receive a full-size box of said new cereal. If? I’ve lived in Yorkshire far too long now to turn down anything that’s free! So on the doormat it went, and the Golden Crunch was duly delivered. Now then Kelloggs, if you leave something that purports to be healthy on the doorstep of a wellness coach, it’s gonna get tasted and rated! So purely in the interests of research I had it for breakfast.

 My initial thought was that calling this stuff All-Bran anything is a bit misleading, as according the packet it’s only 26% wheat bran – a mere bagatelle compared to the old-school, hardcore stuff your grandparents used to eat. But maybe Kelloggs think that younger, 21^st century consumers are made of feebler stuff and would no more consider eating ‘proper’ All-Bran than walking to the shops. It would have been much more honest just to label it as Golden Crunch and not try to make people think it’s as good for you as the real thing. So what’s the rest of it made up of? Well, it’s also 18% rice flour (not exactly high fibre) and the third ingredient on the list is (surprise, surprise) sugar – at a whopping 21%! Not exactly health food then. The wording on the back of the packet is very carefully composed, saying Golden Crunch is ‘good for your digestive health’ – i.e. not your health in general. But really, if digestive health is your prime concern you could do a lot better than this to help it. I get the impression Kellogg’s have just jumped on the ‘digestive health’ bandwagon, afraid that people who worry about such things will all start eating Activia for brekkie instead of cereal. So my advice is, if you want to eat something high in fibre for breakfast, choose something without masses of added sugar like original All Bran, Bran Flakes, Shredded Wheat, porridge or muesli instead, preferably with with some fresh fruit.

 I think it would have been a much more worthwhile exercise if Kellogg’s had repositioned the All-Bran brand to appeal to today’s health-conscious consumers, so that they no longer associated it with pensioners, prunes and powdered egg, but saw it as a positive contribution to their regular diet; because proper All-Bran does have some real nutritional value. Having said all that, I can’t deny that Golden Crunch does taste nice – well how could it not when it’s nearly a quarter sugar? It’s a bit like crunchy biscuits really, and in our house people keep grabbing handfuls from the packet to eat it just as a snack, much as you would a biccie. But really, if you’re reading this would you consider having a bowl of biscuits to set you up for the day? Hopefully not! So my verdict is… delicious, yes – healthy, no. But thanks for the freebie Mr Kellogg!

It’s nearly the weekend and we all deserve a treat! As I’m carbing up for the Great North run I thought I’d share with you a great recent discovery in my unceasing quest for (relatively) healthy cake – a recipe that uses olive oil, a ‘good’ fat. You might think that would have too strong a taste to use in a cake recipe but trust me, I’ve tried these muffins and they’re delicious – just make sure you use light olive oil rather than extra virgin. They also contain blueberries and orange juice – what more could you wish for?! Even though it’s National Cupcake Week, these lovelies are just as tasty and a lot better for you than those sugar-drenched, butter-filled fancies. Let me know what you think if you try them out.

Blueberry and Orange Muffins

80ml light olive oil

180ml orange juice

Finely grated zest of one orange

2 medium organic eggs

275g plan flour

2 tsp baking powder

100g sugar

½ tsp cinnamon or mixed spice

150g blueberries

Preheat the oven to 190C/gas 5 and place 12 muffin cases in a muffin tin.

Whisk the oil, orange juice, zest and eggs together in a bowl.

Combine the flour, baking powder, sugar and spice in another bowl.

Tip the wet ingredients into the dry ones and stir lightly to combine – don’t go mad with the mixing.

Fold in the blueberries.

Divide evenly between the muffin cases.

Bake for around half an hour until risen and golden.

Enjoy and have a great weekend!

Well, the great day is nearly here – Great North Run day that is! I’m now on week eleven of my training schedule, which is the first week of a fortnight’s taper period. Only six miles this Sunday and no more hardcore tempo or hill sessions, woo hoo! Just the small matter of 13.1 miles on the 18^th…

I did the GNR for the first time last year and was hoping to come in at around two hours. However, I’d never run that far before, so it was a bit of an unknown quantity. I thought I was being very clever writing my mile split times on my arm in biro, unfortunately they sweated off after about two miles because it was a warm day – I didn’t know about Pacetats then! I’d over hydrated before the start, so had to ‘do a Radcliffe’ and stop for a pee behind a hedge after about a mile… but I wasn’t the only one by a long way! At one point I lost the plot and couldn’t remember whether or not I’d passed the eight mile marker (I hadn’t – what a disappointment!). I didn’t want to stop running because I thought if I did I might not start again; so when I passed through the Bupa Boost Zone at mile ten I dropped the Jelly Babies someone kindly handed to me. Then at about 11½ miles I hit a bit of a wall – simply ran out of energy. After walking for about a hundred metres I started up again, but more slowly. Then, on the last mile along the sea front at South Shields I somewhat randomly saw our postman, who called out my name, which gave me a bigger boost than the Jelly Babies could have done! In the end I crossed the finishing line at 2:03, half pleased that I was still standing and half annoyed that I hadn’t cracked two hours; but when someone handed me a medal and a foil blanket I finally felt like a runner!

I’m far from being an athlete – when you take up running in your forties you have to accept that you aren’t going to break any records – but I have picked up a few good tips in training and at last year’s GNR that may just help other first-timers.

• It’s too late to train now. If you haven’t been following your schedule properly you can’t make up for lost time at the last minute. In fact, you’ll be doing yourself more harm than good if you try to, because you need to be rested on race day. Panicking is pointless, so just enjoy the event and do what you can.
• Take it easy during the week before the event – just have a couple of short, gentle runs to keep your legs turning. This is not the time to do lots of walking/cycling, have a big night out or tackle the gardening/decorating.
• Consider having a pre-race sports massage. You don’t have to be an elite athlete to benefit from this. Even if you aren’t Mo Farah your body has still done lots of hard work! I recommend Colin Hawxby at Muscle Management if you’re in the York area. I had a session with him a few days before last year’s event and I think it really helped, so I’m booked in for next Thursday!
• Eat good, nutritious food in the week before the race – lean protein, good carbs, fruits and veggies. Just like a car, your body will perform much better on high grade fuel. Try to avoid alcohol – it will make a bigger difference than you think.
• Get some early nights in – you want to be as refreshed as possible. Nerves may keep you awake the night before the race, and you’ll probably have an early start too, especially if (like me) you’re travelling to Newcastle on the day.
• Three days before the event start to stock up on good carbohydrates such as wholemeal pasta and bread, beans, pulses and brown or basmati rice. There’s no need to eat loads more than usual, just adjust the proportions of your meals to include more carbs and less protein. This will provide your muscles with most of the energy they’ll be using as you run. The night before the event have a meal made with ordinary pasta, as you may not have enough time to properly digest wholemeal stuff at this point.
• On the morning you need a breakfast that will provide you with some good energy but not take too long to digest. Most people seem to favour either white toast or porridge with something sweet on top like honey or jam. My personal favourite is porridge with maple syrup. Avoid muesli with nuts, as they have quite a lot of fat in so take a while to digest. Have breakfast at least two hours before the race, preferably three, so that it has time to leave your stomach before the start. About an hour before kick-off have a light snack such as a small banana or an energy bar.
• Consider carrying an energy gel or two with you to take during the race. This will prevent you ‘bonking’ (running out of steam) by giving you a temporary high-energy hit. On my recent long runs I’ve been taking a Torq gel with me and taking half after 4/5 miles and the other half at mile 9/10. I’d never used them before and was amazed at the difference it made. Or of course you can stop for Jelly Babies at mile 10 and just not drop them!
• Hydration is very important, especially if the weather is going to be warm. In the week before the race make sure you drink plenty of water. There is no set correct amount, as everyone’s body is different, but try to keep it at a level where your wee is a very pale straw colour, almost clear. Don’t overdo it on the morning of the race like I did! Water and energy drinks are available at various points along the course, so you shouldn’t need to carry a drink round with you. Try out the GNR energy drink, Powerade Ion4, in advance to make sure it agrees with you, as energy drinks are all different. The last thing you want is a dodgy belly en route!
• Plan your travel arrangements well in advance to avoid chaos and stress spoiling your enjoyment of the big day. Think about things like where you’re going to park, how you’ll get to the start/finish and where you’ll meet up with people. Bear in mind that with around 50,000 runners plus supporters and spectators all milling around in a small area the mobile phone networks get really overloaded and it’s often impossible to make calls. It’s best to meet up under the big alphabet letter signs in the finishing area – pick the first letter of your surname or something else that’s easy for people to remember. This is really important, especially if your supporters have your post-race clothes/food/drink with them and the weather isn’t good.

Most importantly, enjoy the day – after all the training and organisation it’s taken to get there you deserve it. You won’t believe how good you’ll feel when you cross the line. One last thing – avoid hitting the celebratory booze too soon after the finish until you’ve rehydrated at least a bit or you may be surprised how quickly you get tipsy.

Good luck and maybe see you there – I’ll be under the letter S!

I’ve recently been telling as many people as I can, both face-to-face and via various social media, that I’m doing this year’s Great North Run for the Macmillan cancer unit at York Hospital. By and large they think it’s really good of me to do it. But to tell you the truth, it’s as much for me as Macmillan. Of course I don’t get any cash out of it, but I do get an even bigger benefit, because between them the GNR and Macmillan give me a reason to run, and that’s great for my health.

 At the moment I’m on a twelve-week training programme for the GNR and I’m running four times a week. If I didn’t have an event on the horizon or a charity to run for, it would have been far too easy for me to look out of the window at the rain last week and think “I can’t be bothered”. But the GNR is now less than five weeks away and the money’s already coming in, so I put on my spectacularly unflattering waterproof running cap and got out there. And actually, once you’ve warmed up a bit, the rain isn’t that big a deal – you just jump straight in the shower afterwards!

 I’m not trying to paint myself as some kind of amazing do-gooder here – anyone could do what I’m doing. The point I’m trying to make is that with exercise, motivation is everything. We all know we should exercise regularly, but so many of us fail to do so. Why is that? We know it’s good for us, we know we’ll lose weight and feel better for doing it, but so many of us just don’t bother. The gap between lying on the sofa and moving around is just too great! Sometimes life presents short-term motivation to exercise: you want to look good for a new partner/you’re going on holiday/getting married etc, but that’s not enough to sustain it for life. The biggest motivation should be your own health.

 I always think the hardest part of exercising is actually starting but, as Woody Allen once said, “80% of success is just showing up”. Once you get going you’ll enjoy it! You don’t have to kill yourself with the effort or have a ‘no pain, no gain’ mentality. Just start off slowly and take it from there. It doesn’t even really matter what you do so long as you’re moving around: jogging, cycling, the gym, a church hall exercise class or even just walking the dog… The more you do, the more you’ll feel like doing as your energy levels increase – and they will! Why not exercise with a friend and motivate each other? You’ll feel better, look better and lower your risk of heart disease, type 2 diabetes and all sorts of other nasties. Now what better cause could there be than that?!

 So to all the Macmillan staff and patients at York Hospital, thank you for motivating me. Of course, the more money I raise, the more motivated I’ll be(!), so please feel free to make a donation on my Just Giving  page if you possibly can. And next year, why not do it with me?

Over the last couple of weeks I’ve lost four pounds. I’m not telling you this to sound smug or to show off, just to prove a point – because I haven’t been trying to lose weight. So how did it happen? Well, on 27^th June I started my twelve week training plan leading up to the Great North Run. So I’ve been running a bit more than usual; but I’ve also tried to fit in a few sessions on my bike too, as I’m off on holiday to the French Alps at the end of this week, and the bike will be coming with me! I actually found I was becoming hungrier and eating a bit more than usual, so was really surprised to find I’d lost weight. Still, at least that’s four pounds less I’ll have to carry around the streets of Newcastle for 13.1 miles on 18^th September!.

What this illustrates really well is something that I’m always telling people, but I’m not sure they always take on board; quite simply that if you use up more calories than you consume you’ll lose weight. And, conversely, if you consume more calories than you use up you’ll put on weight. I remember when ex-MP Ann Widdecombe took part in TV’s Celebrity Fit Club an interviewer asked her if she’d be writing a book on how to lose weight based on her experience. “I will” she said “and it will simply say eat less and move around more”. No fooling Widdy!

The point I’m trying to make is that losing weight isn’t rocket science. People often tell me that diets ‘don’t work’ for them. Of course diets work. If you eat fewer calories than you need you will lose weight, no doubt about it. What they mean is that they can’t stick to diets, so they give up, get disillusioned and go back to their bad old habits. And even if people do manage to stick to a diet for a while and lose weight, it usually goes back on fairly soon after they stop it.

What people who want to lose weight need to do is adopt healthy eating habits for life and do some exercise. It’s just common sense really, but many people seem to find it hard to accept, because they’d rather go on a diet for a few weeks then go back to how they ate before. Nobody’s saying you should never have any treats, otherwise life would be pretty dull, but you do need to eat well most of the time and burn some energy. Simples, as everyone’s favourite meerkat would say! If you’d like to find out how you can make improvements to your own diet and lifestyle please get in touch to book a personal wellness evaluation. The cost is £25 and you can redeem the whole fee against the purchase of my Forever Living products if you wish.

Now, where’s that patisserie?!