Tri Ben Fitness

01/06/2023

So I have had a charity place confirmed for the London Marathon 2024. I will be raising money for The Royal British Legion. Please feel free to check my page:

Thanks for taking the time to visit my fundraising page. I am running the 2024 TCS London Marathon for the Royal British Legion, in solidarity with our Armed Forces commnunity. The Royal British Legio

05/04/2023

Force multiplier:

https://youtube.com/shorts/yPhOx46nyFQ?feature=share

How force is one of the fundamental principles of running…

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29/03/2023

Another effective running drill, to make you that little bit faster:

The Double A Replacement Drill is one of the most effective warm up drills you can perform. Not only will it prime the nervous system to perform speed work, ...

29/03/2023

Running is a science and this is one of many reasons why I love to do it:

🤓🏃‍♂️

If you aren't using the Crescent Moon technique and landing in front of your center of mass then the answer is yes. If you want to maximize your speed you ha...

23/03/2023

Going Back Through the Years….

Just reminiscing of some of the teams I have helped to succeed…From National Champions to Ultra Team Runners…

22/03/2023

🏃‍♂️Another great refuel…🇬🇧

Slow cooked chicken and vegetable broth with a variety of herbs and spices.

When training for any long distance event you have to eat right. If you don’t then your asking for trouble.. Consitency of good nutrition is key.

20/03/2023

🏃‍♂️Nutrition is Key 🏃‍♂️

It’s not all run, gym, run…70% of your training is in the kitchen..

Being fueled correctly doing Ultra Events is absolutely a must. Most Ultra runners burn approximately between 10-20,000 Kcal per race. That’s hell of a lot of energy especially in some of the climates we run in.

Races such as MOAB 240, Badwater, Rocky Rackoon and just some of the more challenging races that can last more than 24 hrs. So your body needs to have the nutrients at the ready, to stop your breaking down.

The picture below is just one of my meals, that I like to call healthy fast food:

4 Pork Medallions
Mixture of Herbs and Spices including Garlic Salt
Olive Oil with Chili
Mediterranean Vegetables
Asparagus

45 Min in the oven 200’C in a roasting dish.

NB: Turn over pork after 20 Mins each side.

17/03/2023

Unplug…🏃‍♂️

The reality of running can be both painful and beautiful at the same time…There have been plenty of runs I have done around the world, but none so amazing then here at home…Sometimes you have just got to unplug from the “matrix,” and get back to nature and understand your surroundings…

17/03/2023

Standard…. 🏃‍♂️🤷🤔😜

17/03/2023

🏃‍♂️ You and YOUR Run…!🏃‍♂️

Consistency is key in all your fitness goals, but also one of the other main factors is recording your results…

This really can help your motivation and help with your progress. Seeing what you have achieved and looking back over your results compared to where you are now is something that a lot of people think is pointless, yet ALL the Elite Runners and Coaches do it…I know most of us out there are not in that area but if they can do it to help them improve, then why not yourself..?

10/12/2022

This year has been a challenge from having anxiety to CPTSD. As well as this having lots of injuries and medical issues to deal with.

However, I am now back in the gym and loving my sport again. And I am looking at getting back to my shape I was in back in 2019. Which is the photo in my wetsuit. This is where I was training for an Ironman.

My Taekwondo photos I was around 92kg which is to much for me. Then the running picture I am 84kg, (last week) the wet suit photo I am 76kg which is my ideal running weight.

Loosing weight can be a challenge at this time of year but being disciplined and understanding your body and making the correct changes then you can achieve your goals..

04/12/2022

So a bit of fun today with yearly Santa Dash Run. Not a great distance just about raising money for a good cause that was a local charity.

25/10/2022

Gentleman as Movember is nearly upon us it is time to talk a little about mens health and well being…

I have mental health issues that I am currently addressing this is personal to me. But I am more then happy to talk about it face it face with people over a brew.

But one thing that I will talk about on here is masculinity and how that it can improve our health. According to research mens testosterone levels have depleted 35% in the last 50 years which now equates to modern man having the same levels of a 100 yr old man (Harvard 2021).

Having increased testosterone is a must for men”s health and vitality. And it is not a negative as it is often imposed in the media. Increasing testosterone allows men to be more powerful in the gym, improving concentration levels and improved sexual health.

We need to look at how we as men have effects on our bodies bio-chemically as this has huge consequences on health overall.

The digital era has brought many men easy access to anything they desire. At first this may seem good, but in reality these highly stimulating dopaminergic a...

25/10/2022

It may not look appetizing but some of the most healthiest meals often don’t.

So, how do you make them look great to the eye. Well one way is to add your own ingredients such as raw greens like cucumber or pepper, or maybe add some other greenery or other colors like raw grated carrot. It is true what they say is that we eat with our eyes…

Me personally I eat this bowl of Mexican Rice with tuna, low fat mayonnaise and low fat garlic and herbs soft cheese. However, I am very happy to consume fuel knowing what it can do for my own personal training.

Today for example, I did a 5km Speed run with a 5Km steady state run. With 3 Min Rest With mixed inclines ranging from 1.5 - 6.0. I am still getting back to training having picked up an injury.

23/10/2022

Bio-mechanics is such an important part of training from Elite, Club or Public. Knowing how your body works will prevent injuries and develop your competition. Here is a 20 Min video on Ironman 70.3 Champion and Ironman Full Distance World Silver Medalist Lucy Charles Barclay on journey back from an extensive hip injury:

Lucy head's out to the Red Bull Athlete Performance Centre in Austria, and first things first is to get to the bottom of the true cause of her stress fractur...

22/10/2022

So we’re not in Kansas anymore we’re at the GP Taekwondo in Manchester with both US & Team GB Taekwondo Athletes 🇬🇧🇺🇸🥋