Cory Herbert - Men's Functional Health Coach

Lockdowns bring poorer health,

The solution is always unique to the individual but here’s five minimum standards that come to mind to help

1. Set a bedtime and wake-up time for everyday - account for at least 8hrs time asleep

2. Plan 7 portions/pieces of fruit and vegg a day

3. Set a daily to do list

4. 10,000+ Steps a day, or exercise at least 30mins a day with a moderate to high heart rate

5. Drink water with every meal

Gov and public health interventions continue to fall short so if you want a solution to a health and fitness related problem you’re just book a call with me here I’ll be able to give you the solution:

https://calendly.com/withcoachs/-call-wcs

Great having and his client for testing

Simon is taking on the next year, a race covering the width of America, 3000miles and 10 straight days of 22hrs a day cycling

Yep, you read that right 🤯

Today he was tested to find his work capacity, fuel utilisation and several other key markers that will influence his approach to training and the race itself

Keep an eye on this one!

RECOVERY

Is not really foam rolling, it’s...

Great sleep hygiene
Good hydration
Stress management
Protein intake
Carbohydrate refuelling
Low intensity blood flow work
Timing

These are the first priorities, then the fancy stuff like red light therapy and cryo could be introduced.

The 🔑 to becoming a better athlete and sportsperson is of course with training.

The better your recovery, the more often and harder you can train 👊

The lab is back open 🥰

All ready to test several health and fitness markers to programme my next block of training to guarantee progression 📈

Remember...

The Nike Vapourfly 4%’s have been a huge topic of discussion previously - with all the research on them was with elite level runners...

Till now

18 Recreational Male Runners with 20-25min 5k times using the Nike Vapourfly 4%......

Improved running economy!

Ironically they actually reduced oxygen consumption by 4% 🤦‍♂️😂 compared to their normal running shoes

However, they did test lightweight flat racing shoes and they had shown the same effect

Will the Nike Vapourfly 4% make you faster? They could do depending on your ability, current footwear etc but it will be individual specific

Study: https://www.sciencedirect.com/science/article/pii/S2095254620301630

Celebrating gyms being open again by training at one of my favourite places 🥰

A lot of great memories here, plus it was where I first started my career in the industry

Huge credit to Andy for bringing me in all those years ago and providing a warm, friendly atmosphere for anyone that comes down.

The struggle has been real for gyms particularly in Leicester - if your around here definitely check it out 🙌

Pic ft. in action 😉

What a throwback this is! 🥊

What a mess of a year it’s been

It’s maddening that it’s taken us 9 months to get to the point that gyms are safe and should stay open

At least we can take that frustration out getting stronger, fitter and feeling far greater come Dec 2nd knowing it won’t be taken away from us

I’ll be taking bookings over Christmas,

For most it won’t be a time to hard diet but it should be a time to tidy up a few simple things and build some ‘fitness foundations’ so you don’t start in the new year feeling 💩

You can book sessions directly on my website or just drop me a message to discuss 👋

Might even get a free tee 👀