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My Sitemap
Alphabetical Sitemap
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John McNally's website for personal training services in the Leamington Spa area. All fitness goals catered for, whether for weight loss or training for a marathon.
Index.html
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Low cost personal training for residents of Warwickshire. Lose weight and get fit the natural way. Home visits with personalised training schedules offered to create a healthy, good living routine, which can last a lifetime. You CAN achieve your ideal weight and fitness goals with my help.
Low-Cost-Personal-Training-for-Warwickshire-Residents.html
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The ULTIMATE SECRET to Losing Weight!
Eat Breakfast.........That's it.........If you want to lose weight - eat breakfast. Simple isn't it?..........But I bet you aren't doing this! It's a bet I would make money on :O)
Is the message too simple? Does it sound too easy? Do you want something more complicated and expensive? There are plenty of other more complicated slimming programmes, but why not start with the simplest and cheapest - Eat Breakfast!
The-Ultimate-Secret-Lose-Weight-by-Eating-Breakfast.html
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Being overweight is a consequence of eating too much unhealthy food and not exercising enough. However there are other problems that need to be addressed in order to lose weight.
WHY-are-You-Overweight-.html
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Losing weight and keeping weight off, requires a longer training plan than the 4 to 6 months for a marathon; - it's a lifetime plan! If you are now overweight you have probably assimilated
bad eating habits into your daily routine that you are not even aware of. Keep a diary and you will discover what they are, and then you can decide whether you want to change the habit.
How-to-Lose-Weight-with-a-Lifetime-Plan.html
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This is the world's worst kept secret. Everyone trying to lose weight knows this, but many people choose to ignore it. So let's remind ourselves; Exercise will burn up the excess pounds. I lost 5 stone through exercise and have kept it off for over 30 years.
Lose-5-Stone-and-Keep-it-Off!.html
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The New England Journal of Medicine conducted research to establish the most effective dietary regime. They studied three popular weight loss plans; Low Fat diet, Mediterranean Diet and a low Carbohydrate Diet.
The results over a 24 month period seem to support the 'no gain without pain' axiom. The diet which participants found hardest, (with only 78% sticking to the low-carbohydrate regime), was also the most effective with an average weight loss of 4.9kg, as compared to 3.4kg for a low-fat diet.
Which-Diet-is-Best-for-Permanent-Weight-Loss-.html
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Diet regimes can be unhealthy, especially if you are suffering from an illness.
Unhealthy-Diets.html
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Breakfast is the most important meal of the day, and one of the reasons is that the act of eating and digesting food raises the metabolic rate. So
eating will burn more calories than starving!
Once you accept this concept then you will realise that the traditional three square meals a day may not be enough.
Some people take this to it's logical conclusion and advocate 'grazing', eating little and often all day long. However research has shown that
the optimum number of meals is 6
Eat-More-Often-and-Lose-Weight!.html
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Running slowly is completely aerobic, if you also run a long way the body has time to utilise the fat stores in your body for energy. So LSD is the ultimate fat burner! The wonderful thing about LSD is it's the easiest form of running...the only thing you need is time and motivation.
The-Ultimate-Fat-Burner.html
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It was only about a decade ago that all fat was considered bad for natural weight loss. However, nowadays fat is divided into two different categories – good fats and bad fats.
GOOD-Fats-&-BAD-Fats.html
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Stubborn-Fat.html
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Low-Fat-The-Downside.html
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Rewards-for-Weight-Loss.html
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Using core strengthening exercises to get a flat stomach and lose weight.
Core-Exercises-to-Lose-Weight.html
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John McNally's background details of 30 years successful weight loss management and fitness training. Schedules can be provided to take you from running just 100 metres, with walk breaks, leading right up to a full Marathon.
About-Me-and-my-Weight-Loss-&-Fitness-Programmes.html
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Are there any reasons at all why you don't run? Eat and drink as much as you like, never worry about putting on weight, feel healthier, live longer and get a high!
Running-Blog-for-Fitness,-Speed-or-Marathons.html
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Today I enjoyed the advantage of having a secret super-power. Let me explain.
I have been having trouble with my car, the battery draining flat twice. I booked the car into a garage in Coventry and had to leave it with them all day. Coventry is 12 miles away so my brother offered to give me a lift back home, but I declined his offer.
This was my chance to use my secret super-power! - 12 miles, no problem, I ran home. I returned via a nice country route, and really enjoyed the run.
Fitness-is-Your-Secret-Super-Power.html
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I decided to actually run the race as hard as I could, to see how fast I was....I finished 6th - no I didn't win, this is a real life story.
On the strength of this performance I was picked to run for Campion School in an inter-county tournament held at the track in Leamington Spa. I was in the mile and finished second from last. I only avoided complete humiliation because my friend was even slower than me.
Improvement-Guaranteed-Training-Works.html
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Running slowly is completely aerobic, if you also run a long way the body has time to utilise the fat stores in your body for energy. So LSD is the ultimate fat burner! The wonderful thing about LSD is it's the easiest form of running...the only thing you need is time and motivation.
LSD-the-Ultimate-Fat-Burner-for-Weight-Loss.html
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As a regular runner, walker and cyclist, the last place I want to be is on a busy road. Preferably I don't want to be on a road at all. Why be on a noisy, dirty, busy road, when you could be in the beautiful countryside? Beats me, but the mistake a lot of people make when they try and exercise, is that they automatically think of routes by road.
Think-like-a-Runner-NOT-a-Motorist.html
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I mentioned that I used to stick the finishing time onto the back of my medals. At this Helen said "Oh yeah, as if we haven't got better things to do".
Everyone laughed, and I laughed the loudest. The weird thing is though, I secretly thought it would be really interesting, and I might still do it myself. Oh well, back to my Martian cave, I've got a CD collection to reorganise - again!
Venus-&-Mars.html
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Every Wednesday my local running club
Spa Striders
have a speed session. Something different each week, and on the first Wednesday of each month it's a track session which I coach. For many of the runners this is their only speed work, and I have to be careful that the programme is not too hard, otherwise injuries will ensue.
Track-Sessions-for-Beginners,-Intermediate-and-Advanced-Competitors.html
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There are two ways to make a track speed session harder: Run the intervals faster, or take less rest between intervals. This track programme does both at the same time! It's used by the Kenyan National Athletics Team, and they fear it so much they call it the Bone Braker.
Kenyan-National-Team-Bone-Braker-Session.html
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You may have heard rumours that the track is "only for fast runners". That's not true. The track is however the place to go if you want to IMPROVE as a runner.
New-Runners-can-Improve-on-the-Track.html
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There is a wide range of running abilities amongst my coaching group, so I always try and give them a choice of workout to suit their individual skills and ambition. The choice is always between Hard, Very Hard or Extremely Hard!
Pick-and-Mix-your-Own-Track-Workout.html
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I decided to name each track session to aid memory and avoid repetition. After 5 years of track programmes there are obviously duplications. Naming each session will identify the workout more easily. This one is called Lightning Laps.
Lightning-Laps-and-Greased-Lightning-Finish.html
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You can race with world champions by entering the world's most unique athletic event - the Marathon. On 26th April 2009 over 30,000 runners ran the London Marathon, including 9 members of Spa Striders from Leamington Spa.
Run-with-Champions.html
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Origin of the classic Marathon distance, now established at 26 miles 385 yards since the 1908 London Olympics. However the original run by Pheidippides from Marathon to Athens was more like 24 miles.
Marathon-Origin.html
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Throw away the Atkins Diet. Runners need carbohydrates, and marathon runners need LOTS of carbohydrates! Athletes competing in endurance events such as the marathon need large stores of glycogen for energy. The key to loading these energy stores is to taper mileage before the race which will preserve glycogen levels, while at the same time increasing the proportion of carbohydrates in your diet which will increase the total glycogen level.
Marathon-Diet.html
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Running marathons is hard work, and training for marathons is worse. I got my fastest marathon time during a mid-life crises, trying to prove to myself that I wasn't really getting older.
The big barrier for most club runners is the sub 3 hour marathon, and this was becoming more and more difficult to achieve in my late 40's.
Marathon-Barriers.html
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Tempo training advice for marathon runners;
Tempo runs are really simple speed workouts. Just warm-up, run at a challenging steady pace, and cool down. They are also called lactate, anaerobic, or fatigue threshold runs.
When you go above your threshold, lactic acid builds up, breathing becomes laboured, form gets ragged, and muscles tense and tighten as fatigue sets in. RESULT: Your forced to slow down.
Marathon-Tempo-for-Warwickshire-Residents.html
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New runners to marathons usually make two basic errors;
(1) They don't train hard enough.
(2) They don't rest enough!
Training for a successful marathon takes at least 4 months, and elite runners can have 6 or 7 months of intensive training for their record attempts. However my favourite time and one of the most important aspects of marathon training is the Taper - resting and locking in your fitness level.
Marathon-Taper.html
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Marathon training in all weathers. That's what I love about marathons - you HAVE TO do the training. :-) You have no choice if you want a good result.
This makes decisions about weather conditions really easy - there is no decision to make! You know that you're going to keep to the marathon training schedule, so there's no "will I, won't I?" dilemma.
Marathon-Weather.html
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Targeting a sub 3.30 hour Marathon for Paris 2010. Five months of marathon training starting in November 2009. Spa Striders marathon schedules provided for various personal goals.
Paris-Marathon-11th-April-2010.html
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How to use 800 metre repetitions to predict your marathon time.
Marathon-800s.html
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Predicting-Times.html
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Simple price structure offering a low cost opportunity for personal training in Warwickshire. £20 - £30. Home visits include a fitness assessment and discussion about your goals and ambition. Advice on diet, exercise and lifestyle changes to achieve your goals.
A personalised, progressive training schedule will be provided to last 4 months after the meeting.............
Charges-for-Personal-Training-in-Warwickshire.html
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Testimonials from happy reicipients of John's personal training schedules." Thanks for a fantastic result, this far exceeded what I was hoping for. Your advice, schedule, and coaching were all excellent..."
Testimonials-from-Personal-Training-clients-of-John-McNally.html
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