Gym Review: The Third Space, Soho, W1

I have been to gyms all over the world, I have seen the good, the bad and the just plain filthy…

But nothing compares to the experience that is The Third Space gym in Soho.

Reviewing a TRX class for ZEST magazine I visited the gym and I was seriously impressed.

The gym’s facilities are excellent and it boasts a climbing wall, a boxing ring, pilates studio, swimming pool, and a hypoxic chamber (left). A what you say? A chamber where the oxygen is lowered to mimic training at altitude! A-ma-zing.

For those who can’t train alone, the class list is impressive offering a wide variety of different ways to exercise including all the old favourites and innovative new classes. From boxing to pilates, MMA to kettleballs there will be something to catch your attention.

After a few minutes walking around I was sold. I want to live there not just train there.

The second most important thing aside from the facilities is the level of cleanliness, Third Space passed with flying colours- it was spotless.

Some gyms can be intimidating for newly enthused fitness participants,particularly ones with such high-tech equipment. The Third Space manages to create an atmosphere of relaxation and motivation at the same time.

The DJ mixing tunes on the glass floor and a table tennis tournament (right) made the experience feel like a social event rather than a training session and certainly helped me out in the enthusiasm department. I was so pumped to just be there.

The energy of the gym contrasts with the sanctuary of the changing rooms and steam and sauna areas. Pure relaxation.

There is interesting artwork hanging from the walls, the atmosphere is charged, everything is stimulating meaning you push yourself harder and faster.

The class itself warrants it’s own post- TRX is definitely a different way of training but my trainer Dan was helpful, explained each position but pushed me way beyond my comfort zone.

The only downside to the gym is inevitably, the cost, which starts at £124 a month for individual membership (ouch).

If you can afford it I think it makes a great investment and with so much to do and so much to try you wont struggle to find motivation!

For boys there is an impressive free weights room, a concern for most male fitness enthusiasts and girls there were a lot of hot men. I couldn’t help but notice….

It is undoubtedly the best gym I have been to and I can’t wait for my next session there.

The Third Space

13 Sherwood street

Soho

London

W1F 7BR

Turning up the heat: Bikram Yoga

If you haven’t tried Bikram yoga yet, you really should do. I have been practicing for the past four months and I can’t quite get over how good it makes me feel.

For those of you who are familiar with yoga, Bikram is the 2.0 version taking your body and meditation to the next level.

The studio is heated to 40 degrees (105 F) and I’ll admit it is rather daunting to walk into the room for the first time.

The hot air is oppressive, the breath becomes laboured and you sweat profusely.

Each class is the same, starting with a warm up breathing exercise, followed by 26 postures, and a warm down breathing exercise.

The yoga is based on hatha yoga which has been adapted by Bikram Choudhury.

The heat makes the ninety minute practice extremely intense and many first time participants find it hard going.

I hated my first class, I hadn’t eaten or drank enough, I felt dizzy, nauseous and pretty useless during my first session. And I hate not being able to do something physical.

I was surprised that I even went back, but something made me and I have kept going back ever since.

The postures are not particularly technical, some require more flexibility than others but generally anyone can participate.

I found that the meditation element of the class was much harder to contend with but the practice has done wonders for my concentration and energy levels.

As well as improved posture and flexibility I have also found the class helps me to sleep better, it helps me to put my problems into perspective and eliminate the stress of everyday life.

Whilst on the pricey side many studios offer a starting deal which are good value for money and allow you to see if the practice is for you. Hotbikramyoga studios in Fulham and Balham offer a 10 days card for £15.

Apart from an open mind you need to remember to eat before a class and drink as much water as you can. It is normal to feel a little sick during your first class, your body takes time to adjust to the heat but trust me, your next class will be better.

As someone who embraces all different types of exercise Bikram, so far is the one thing I do not get tired of, in fact I miss it hugely when I am unable to attend.

Now whilst I am not sure if the practice can cure all ailments, (there are claims it cures everything from arthritis to obesity) but I do whole heartedly believe in the positive effects it has on me.

I would recommend the practice to everyone and anyone, just remember to take a towel, water and thin comfy gym wear. Less is most definitely more here.

You will never look back! I promise

Runners Feet without the running

To the untrained eye the picture above may look like a fairly normal pair of feet.

It has however, just occurred to me as I was painting my nails (what do you think of the shade..) that for the first time in months I have a fully grown big toenail on both feet. Hooray!

Now this is both a happy and sad occasion. Happy because I am now not totally embarrassed by my trotters, I was forced to avoid the peeptoe trend of summer footwear, but sad because having fully grown nails, signifies one thing.

I am not running enough.

Nail loss seems to be a guarantee for me when I am completing long distance runs, it doesn't seem to matter what type of trainers I wear.

My first nail was lost during training for my first half marathon in 2006 and it is always the same nail that falls off. Big toe, left foot, if you really want to know.

Of course a toe without a nail isn’t aesthetically pleasing, my friends frequently remind me how gross my feet are when I am without said nail.

I have to agree with them, but then I have to admit that there is a certain sense of achievement that comes with losing a nail. It is like my own personal pedometer letting me know that I have been clocking up the miles.

And yes, I know I have ridiculously small little toes. I can't help it.

Run to The Beat Half Marathon: Sunday 26th September

On Sunday I took part in the Run to The Beat half marathon and managed a fairly respectable time of 1hr. 54 minutes. Not too shabby considering my training had screeched to a halt due to work commitments and I had events on the Friday and Saturday before race day on Sunday.

I was actually quite surprised by my time as I didn’t enjoy the race at all.

No, it wasn't because I had a few drinks the night before or the fact that I didn't get enough sleep. I'll admit both can’t have helped matters.

Motivation was low on the day because of the complete lack of atmosphere. From the ‘crowd’, from the runners from the musicians.

Now maybe I have just become a running snob. After completing the London Marathon in April and having participated in the Great North and Great South runs perhaps I have been spoilt.

I loved every minute of the marathon, the swelling of noise from the crowd, constant encouragement from other runners, my friends and family interspersed at different points around the course, it was a brilliant day.

This was not the case for Run to The Beat. Firstly there was definitely a distinct lack of beat. I had not taken an Ipod thinking the whole point of the race was the motivational impact of music and from the map it looked like there would be music at every mile. This was certainly not the case, at many ‘stages’ I arrived to find the band adjusting their equipment or seemingly taking an extended break. Rubbish.

There was no beat to run to for the majority of the race.

The next problem was the distinct lack of supporters. Those that were in
attendance simply stared on, offering no words of encouragement or cheers.

I felt deflated and this feeling was compounded by the absence of any camaraderie between the runners. No joking, no laughing none of the banter I had experienced in other races.

The course was surprisingly hilly, there were several steep climbs but at least these were all over with by the halfway point. The mile markers seemed to be missing from mile 8 and the 750 metre mark and there seemed, at the time, nothing worse than not knowing how far you have left, from a pacing perspective if nothing else.

The last criticism of the race I will make is this, plastic cups of water are not suitable drinking vessels for runners.

It is almost impossible to drink in this manner without spilling it down yourself and everyone around you. At least the sight of runners trying to steady the cups whilst running, sloshing water around and finally giving up in frustration provided a little light relief.

Well I had a chuckle anyway.

All in all, not a race I will be rushing to take part in again.

Goal Setting for success

I managed to finish the marathon, collected my medal and had a celebratory meal with the family. It was all rather lovely.

Then I did nothing, literally. Just look at the lack of blog posts.

Apart from a few attempts at heading to the gym and a bit of yoga my physical exertion peaked at ripping off my next piece of a baguette.

With the start of summer well on its way after months of saying no to events I began to say yes to everything. I was attending birthday drinks, Saturday nights drink, before work drinks (I work in the evenings!) and generally anytime drinks.

My social life was off the scale but my body was suffering. After a rather boozy trip to Marbella I decided I had to stop and get back to training.

I have signed up for a half marathon in September and joined a gym using the benefit of corporate membership with work.

So far so good. Goal setting for success

It did get me thinking thought about casual exercise and the people who neglect their physical health for the majority of the year only to try a bikini body blitz two weeks before their holiday.

Whilst I have been a regular gym go-er for over five years I train better when I have focus and focus comes from having a goal.

These goals need to be specific.

Most people who visit the gym want to lose weight, tone up or get fitter but these ‘goals’ are so vague it is easy to forget them.

Specific goals such as working towards an ideal weight and training for a race provide the perfect platform to a better you.

It is well worth taking a bit of time out to look at your diary and identifying what you can work towards.

A wedding in October, a holiday in December, whatever the event by being mindful of it when training will help to maintain your focus and increase the effectiveness of your training time.

Plus once you reach your goal and feel fabulous, try to remember that feeling of achievement and make sure you plan your next goal.

Otherwise, like me, you could spend all that time and effort training hard for months to simply let it slip in a matter of weeks.

Update

The lack of blogging has been down to nothing but my own laziness and preoccupation with other projects. After successfully completing the marathon, and having some time off post run I am now back training and hoping to write health and fitness related articles relevant to young females today.

Feeling the Heat

With less than two weeks to go to the marathon, I am starting to feel the pressure.

As the clock ticks down to the big day, I have been decreasing my mileage and will stop running completely a few days before the event.

It seems strange to be tapering down the runs, particularly when you have been working on the basis that more is better, but it is necessary to make sure I don't overtrain or cause injury.

I am nervous to say the least.

With the weather improving rapidly, I set off for my first run in shorts on Saturday, glad to be training in the sunshine.

It was a hot day, and by ten miles I was parched and sweating like crazy. Although initially pleased by the hot weather I realised how detrimental this can be to a run, particularly when you haven't taken on enough water.

At least i have covered all eventualities now, and feel prepared for whatever the weather on the big day.

Power Balance Bands, is it just hype?

Getting out of bed this morning was trying, my legs are heavy and tired.

We ran just over 21 miles yesterday, however despite the aches and pains and general stiffness post training run, I am amazed I don’t feel that bad.

Could it be down to the beach training, I undertook in Spain last week, the Lucozade gel that we used mid run, or could it be down to a rubber band I wore around my wrist?

I was given a Power Balance band to try out, and I am wondering if there really is something in it. The innocuous looking band, is very thin and has two holograms on the sides, to be honest it looks a bit like a charity awareness bracelet, like the yellow Livestrong ones.

One the website the makers claim:

POWER BALANCE’S Mylar Holographic Disk (the same substance used to keep static electricity from damaging electrical components) has been imbedded with an electrical frequency that restores your body’s electrical balance, promoting a free exchange of positive and negative ions and align your body’s energy pathways.


The high density disk acts much like a switch, resonating within your system and turning on your energy field while it clears the pathways so the electro-chemical exchange functions like the well-tuned generator it was designed to be.

When the static Power Balance Hologram comes in contact with your body’s energy field, it begins to resonate in accordance with each individual’s biological, creating a harmonic loop that optimizes your energy field and maintains maximum energy flow while clearing the pathways so the electro-chemical exchange functions like the well-tuned generator it was meant to be.

It claims to improve strength, flexibility and balance, but to be honest looking at it and its price tag of £24.99, I was extremely skeptical.

My previous long run, 18 miles was tough and ended in shoulder pain preventing me from running any further. Yesterday’s run was very different, even up to the final few metres we were still able to talk well and on a respiratory level, I felt quite fit. On a muscular level, my legs felt like dead weights but after the run, I did not feel the need to lie down for hours unable to function, I felt ok.

It is really hard to tell if the band had any impact or if the placebo effect gets you through it is a tough one to call.

I will most definitely be using the band again, and will compare it against a long run without it.

Power Balance have many celebrity endorsers including London Wasps and Shaquille O’Neal to name just two.

Rachel, a strength conditioning coach, PT and physio said : “I really dont know too much about the science behind it although I do know that I am heaps strong when I use it!”

It could be all in the mind but if it helps me get across the finish line, any faster or feeling stronger then I am definitely going to buy into it for now and wear the band on all training runs.

Getting it in the neck

It appears my body is not as resilient as I thought. First my knee, and now my shoulder and neck. After a week off after my 19 miles and feeling some tension and pain in my shoulder, it was disappointing to feel pain returning almost at the start of my subsequent long run yesterday.

My running partner Elen kindly offered to take my lucozade bottle but despite this act of kindness it did not abate the pain.

What started off as a dull ache built in to a sharp stabbing pain. I moved my hand around in different positions, lengthened my neck, pushed my shoulders down, but nothing seemed to stop the twinge.

I began to accept that this would be another painful and trying run, and started to wonder if I wasn’t as strong as I thought I was. Elen hasn’t had any problems apart from the general aches and pains of a long run, why is my body any different? Am i a complete hypochondriac?

During our third lap of Hyde park, the throbbing increased in intensity and despite the two of us still being able to maintain a conversation I knew my game was nearly up.

Almost four laps round and I had to give in to the pain, I wondered if it was physcological, but I don’t give up easily. I researched shoulder problems when running on the internet upon my return home and it amazing what rubbish it

A visit to the sports therapist and a very painful deep tissue massage later, and it appears that all my muscles, tendons and ligaments in my shoulders, arms and neck have been so tight that to be honest it isn’t so surprising I didn’t experience injuries sooner.

So fingers crossed with more stretching, ice, ibruprofen, and strength training, my shoulders and the rest of me should hold up.

If training was easy it wouldn’t be worth doing, and at least I am saving money and my liver, by not going out so much. So its not all bad is it.

Total Wipeout

My absence from blogging has been down to the simple fact, that post run I am completely wiped out.

Since my disappointing run two weeks ago, I have spent time talking to a physio as well as researching ITB injuries and other common knee problems, to get my running back on track.

Firstly I realised the effects of having tight hamstrings prior to a run and the impact upon the inside of the knee. No more leg weight training any less than three days before a long run, and plenty of hammie stretches thereafter.

Secondly, after believing that running on hard surfaces were partly to blame for my knee injuries I have learnt, (through reading Lore of Running by Timothy D. Noakes) the importance of the angle, or camber of the pavement.

As I overpronate and have a problem with my ITB on my right leg I tried running on both sides of the road and found that I suffered no knee problems when I ran on a surface which slopes down from my right foot to the left foot. This means that when running on a road I am better when running on the left hand side.

Following on from this revelation, I attempted a long run last week, carbing up, popping some ibuprofen tablets as well as my applying my gel prior to starting. I managed 17 miles sticking to my designated side of the road where applicable and noticing the impact the difference in camber of the pavement had upon my knee. Whilst it ached towards the end of the run, there was certainly no pain.

This week I set followed the same pattern and stuck to what had worked last week and managed 19 miles, or 18.2 when imapmyrun, adjusted itself. I hate it when it does that. But still, go me!

My post run routine involves getting in, drinking water, a few biscuits or slices of bread, followed by a shower or bath. It is after these activities that the wall hits me, and it takes me hours to recover. Even getting my post run meal in is quite a task, and believe me eating is usually not a problem at all. My brain doesn’t work very well, my limbs feel heavy and everything is just quite a lot of effort.

In short, the rest of my day is a bit of a right off but it gives me an excuse to catch up on tv on 4 od, and so I can’t really complain now can I?

The Only Way Is Up

Today my blog title has hit the nail on the head, I am in trainers and having a tantrum.

After running 13.5 miles last week and aiming for 16 today, after 8 miles my knees no longer allowed me to carry on.

I stopped, I cried… I tried to call my mum. Frustration does not describe what I felt.

My running partners didn’t know what to do but I persuaded them to carry on, I didn’t want witnesses to my mini breakdown.

I walked for a while then tried to jog again, my knee was having none of it. I knew I was defeated and headed home.

It seems my third pair of trainers, copious foam rollering, ice, and yoga twice a week have not solved my knee problem.

It is time to call in the experts, and I am going to book a session with a physio and sports therapist to see if they can identify the problem. I have already visited my GP who has referred me for a scan but that was in November and have heard nothing since.

I am still trying to maintain PMA (positive mental attitude) but today has really definitely been a low point. On the upside, hitting the bottom must mean that it can only get better from here? Fingers crossed.

Rhythm Is A Runner

Following my new found addiction to Glee I was delighted to find the original version of ‘Don’t Stop Believing’ on my IPod. As I bounded along the pavement I became increasingly grateful to my good friend Nat, for purchasing the 101 Running Songs album for me. There are some absolute classics on there.

A good music selection can motivate and inspire you during the most challenging runs and the importance of choosing music that inspires you has been well documented by various sports psychologists.

Dr Karageorghis of Brunel University has done extensive research on the ability of music to increase sports performance. He has also worked on the music half marathon Run To The Beat, which has been held in London, but which could be rolled out across Europe in the near future. The idea of coordinating live music with group sporting participation is a clever one, a little bit of music can make such a difference and boost to your run.

But what happens when you iPod has run out of battery?

Dr Karageorgshis advocates training to music but with including music free work-outs to ensure desensitization does not occur. Which means on the days you have forgotten your iPod you have no excuse to get out there.

For the days when you do indulge in the music it is important to get the tempo right. Whilst you might love a bit of a Buble style ballad, it is good to choose music similar to the speed you run. You can increase the tempo for more intense workouts or if you are lucky enough to have Nike + trainers and a chip you can let it do the track selection for you.

My more recent runs have definitely been improved by the music and I have found it enables an opportunity to indulge in a guilty pleasure. It allows you to listen to music you may have been a tad embarrassed about anyone overhearing at the gym. S Club 7 or 5ive anyone?

Motivation.....it's all in your head.

Thirty minutes into my run, which due to the bad weather has forced me indoors again, and my ipod dies.

After clocking up only 5km when I had planned to run 16km, I am stumped. What to do now?

Having taken time to put new music on my ipod to give me a motivational boost it is a blow, and in an extremely quiet gym with a bad selection of music, my determination is wavering.

There are so many things that can contribute to a successful run. Planning, a great night's sleep, good nutrition, comfortable clothing, trainers and a fully charged ipod. We do however in many cases, overlook the importance of a strong mental attitude.

It is so easy when things go wrong to throw in the towel early, give up and quit. And there have been many times when I have done just that. But this time was different.

As I mulled over my choice to continue running without music and persevere or to admit defeat, I carried on running. I focused on my running technique and the effect the change in gradient and speed had on my breath. The voice in my head telling me that I could complete the run anyway, kicked in and overpowered my doubts.

Feeling unmotivated is a natural part of training and something I need to accept. Training on your own is extra hard when you are less than determined, without a training partner or a Mr Motivator- style coach by your side to help channel a PMA (positive mental attitude).

What occurred to me today on the treadmill, was the importance of mental training as well as the physical training, to find ways in which you can motivate yourself when things do go wrong.

Not admitting defeat makes you stronger, allowing you to overcome obstacles that could have derailed you in the past. Focussing on the positive instead of the negative is such an important part of training and something I need to remember and incorporate on longer runs to come in the future.

Set backs are a part of life, it is how we deal with them and handle them that will give you the edge. As William Shakespeare so correctly observed: "There is nothing either good or bad, but thinking makes it so." So go on, choose a positive thought.

New Year; New Pain in the ITB

New Year new me and all that jazz, but most importantly back to training and to training hard.

After a rather overindulgent festive period, which my body paid the price for, I am going to try having a dry January and getting back to peak physical condition. But as we all know that is easier said than done.

Training before Christmas was problematic, cold and icy weather meant training outside was less than desirable, but the main problem I was experiencing was with my right knee.

From having the same injury before I suspected that the pain was caused by my ITB, which is the Iliotibial Band a ligament, which runs from the pelvis to below the knee. Long distance running can cause inflammation of the ITB, which then rubs on the femur (thigh bone) causing pain on the outer side of the knee.

The problem with ITB syndrome, as it is commonly known, is that if not properly treated it will reoccur almost 1-2 km into a run. So it is essential that it is treated prior to recommencing training. The easiest home method is to perform an ITB stretch on a foam roller, so I have been stretching out the ligament almost daily.

With Christmas and New Year providing the perfect opportunity to rest up I enjoyed myself without worrying about slipping behind in my training. I went to see my doctor and was given an ibuprofen gel, which I have been applying daily, so far so good.

Part self pampering and part medicinal I decided a fully body massage, with special attention to my legs, would be a good idea to try and really give me knee TLC prior to training again.

The high levels of snow that we have seen in Manchester which has brought the region to a halt, has given me another reason to shirk training but today I put on my wellies and managed to negotiate the snow successfully to get to the gym.

Long distance running on a treadmill is quite possibly the most boring activity, particularly when the gym is almost empty and people watching opportunities non-existent.
Luckily, not wanting to overdo it I managed 5 miles in 44 minutes comfortably and without pain from my knee. Hooray.

A small step for me getting back into training, but a great moral boost for the coming months.

Its only early days but I plan to increase my distance back up again slowly and I will be foam rollering and stretching excessively to try and keep the ITB syndrome at bay.