Hey guys. Just a quick update. I'm testing out the new blogging feature on my website at www.tomalfry.co.uk
So don't miss out as I'm testing with blog postings there. Last week's was late, but there'll be another coming this weekend, so let me know what you think.
A new members section is in development for August/September release. For a small monthly charge you'll be able to access a weekly workout and library of previous workouts, to keep you fit at home or on business trips.
Happy training!
Tom :-)
Friday, 29 July 2011
Wednesday, 13 July 2011
Barefoot on holiday
I have just returned from a week family holiday in France with 21 of my family. We were celebrating my parent's 30th wedding anniversary near to where they originally honeymooned in Brittany. For this great occasion my Dad rented a farmhouse for all of us and it worked out really well
(we didn't fight and nobody was injured!)
Of the 21 of us, 7 were children, 3 years of age or younger. It was a great opportunity to see my nieces (no nephews yet) and to spend time with my brother, sisters and their other halves.
What impressed me about this holiday was how much everyone was running. My sister Jules is back training after her second baby and clocked up the miles. My brother Rich was running most days after a hectic work
schedule recently. My brother-in-law (BIL) Si was getting stuck in after some success with treating his back issues. Leading in eagerness was my girlfriend Catherine, my BIL Steve also got roped into it and I even donned my Vibram 5 Fingers for the week! Steve did a 10km with C, J and I, which both Jules and Steve excelled at, all credit to them on those hills.
What got me inspired was my siblings commitment and motivation to get out and run. This was despite the knowledge that the hills were steep and the weather warm (at least for a few days!) Rather than sit back and
eat the pastries and cheese and drink the wine, they got out and
trained. Even if later their reward was a great meal, they'd got their
training in early. This got me out running and after that first trip I
was much keener. The highlight being the 12 miles I ran with Catherine.
I was running barefoot in my Vibram 5 Fingers for the week and the more I wear them the more I want to ditch my trainers. It's true they are not great for everyone, but for me they feel just right. I am light on my
feet, I have a great turnover rate and maintain a natural easy stride.
Certainly the first run was a little stony for my liking, but you
quickly adapt and your awareness increases as you feel more and focus on where you are placing your feet.
The 2nd run was the 10km that I ran with Steve, Jules and Catherine. The hardest part for me was downhill and ensuring I stayed light on my feet without punishing my knees. Certainly I have more to learn!
The final run was 12 miles with Catherine which we ended up completing at an average of 8:35/minute mile pace. I did get a few pains around 7 miles, but once we hit the hills I was thriving and they eased off. Our
penultimate mile (of which half was up hill) took just 8 minutes and 10 seconds; a great pickup at the end of a long run, good job C & T!
The holiday was a great break. We trained, we ate & drank and we laughed. Overall I'd say that was a success! As a bonus Catherine and I talked my BIL Steve into running the Chester marathon with us in October. He's already into training and I've shipped him a bottle of
Cherryactive to sooth his aches as he goes through the mileage.
It's easy to find inspiration all around us from Paralympians to sports stars. But maybe the best motivation we can gain is to see what "ordinary" people are doing and realise that we can all be healthy and active. Have you done your 20 minutes of cardio today?!
T :-)
(we didn't fight and nobody was injured!)
Of the 21 of us, 7 were children, 3 years of age or younger. It was a great opportunity to see my nieces (no nephews yet) and to spend time with my brother, sisters and their other halves.
What impressed me about this holiday was how much everyone was running. My sister Jules is back training after her second baby and clocked up the miles. My brother Rich was running most days after a hectic work
schedule recently. My brother-in-law (BIL) Si was getting stuck in after some success with treating his back issues. Leading in eagerness was my girlfriend Catherine, my BIL Steve also got roped into it and I even donned my Vibram 5 Fingers for the week! Steve did a 10km with C, J and I, which both Jules and Steve excelled at, all credit to them on those hills.
What got me inspired was my siblings commitment and motivation to get out and run. This was despite the knowledge that the hills were steep and the weather warm (at least for a few days!) Rather than sit back and
eat the pastries and cheese and drink the wine, they got out and
trained. Even if later their reward was a great meal, they'd got their
training in early. This got me out running and after that first trip I
was much keener. The highlight being the 12 miles I ran with Catherine.
I was running barefoot in my Vibram 5 Fingers for the week and the more I wear them the more I want to ditch my trainers. It's true they are not great for everyone, but for me they feel just right. I am light on my
feet, I have a great turnover rate and maintain a natural easy stride.
Certainly the first run was a little stony for my liking, but you
quickly adapt and your awareness increases as you feel more and focus on where you are placing your feet.
The 2nd run was the 10km that I ran with Steve, Jules and Catherine. The hardest part for me was downhill and ensuring I stayed light on my feet without punishing my knees. Certainly I have more to learn!
The final run was 12 miles with Catherine which we ended up completing at an average of 8:35/minute mile pace. I did get a few pains around 7 miles, but once we hit the hills I was thriving and they eased off. Our
penultimate mile (of which half was up hill) took just 8 minutes and 10 seconds; a great pickup at the end of a long run, good job C & T!
The holiday was a great break. We trained, we ate & drank and we laughed. Overall I'd say that was a success! As a bonus Catherine and I talked my BIL Steve into running the Chester marathon with us in October. He's already into training and I've shipped him a bottle of
Cherryactive to sooth his aches as he goes through the mileage.
It's easy to find inspiration all around us from Paralympians to sports stars. But maybe the best motivation we can gain is to see what "ordinary" people are doing and realise that we can all be healthy and active. Have you done your 20 minutes of cardio today?!
T :-)
Friday, 1 July 2011
Time is shortbread biscuits
I was talking to a friend the other day about time. Time wasting to be
precise. We were talking about watching TV and how many people consider it a
waste of our precious time. I said it is not a waste if it makes you sit
down, switch off and rest. I love listening to David Attenborough talk about the mating practices of sloths or watch a documentary about our economy
(ha!) But at the end of a day training clients, teaching classes and thinking, all I really need is to know who Spencer is chasing after in Made in Chelsea.
Is there a point to this?
Ah yes! We don't see visits to the pub or comedy nights as a waste of time.
Even though they dent are pockets and offer no health (other than de-stressing) benefits. They don't enlighten us mentally (sorry mates!) or expand our knowledge. But they do provide a release from the day to day
ennui, helping us to de-stress.
Health and fitness for most people is a chore, but the benefits to our health, happiness and confidence are supreme. Many think they have to train
for an hour, 3-4 times a week to get results. This puts them off ever trying because they see it as too much time to fit into their schedule. Perhaps a waste of their "valuable time" (especially when they don't get results).
I'm not here to force people to do something they don't want to do. It's your life after all. But surely if I said 10-20 minutes a day of training, combined with a specific diet, would get you results, then you'd at least
give it a go. 10 minutes could be seen as a "waste of time" because it is not enough. But just a small increase in daily activity can help to burn calories and get rid of fat over a period of time. For creating and maintaining a habit it is easier with a little and often approach. When you
think about skipping that hour in the gym, just go and do 20 minutes, then leave (after a cool down and stretch). That way you'll be benefiting your body and mind without feeling guilty.
So the next time you think of skipping training or you get hassled for watching Geordie Shore, just remember "your time" is valuable time.
Tom :-)
Check out www.YouTube.com/tomthesloth for exercise ideas.
precise. We were talking about watching TV and how many people consider it a
waste of our precious time. I said it is not a waste if it makes you sit
down, switch off and rest. I love listening to David Attenborough talk about the mating practices of sloths or watch a documentary about our economy
(ha!) But at the end of a day training clients, teaching classes and thinking, all I really need is to know who Spencer is chasing after in Made in Chelsea.
Is there a point to this?
Ah yes! We don't see visits to the pub or comedy nights as a waste of time.
Even though they dent are pockets and offer no health (other than de-stressing) benefits. They don't enlighten us mentally (sorry mates!) or expand our knowledge. But they do provide a release from the day to day
ennui, helping us to de-stress.
Health and fitness for most people is a chore, but the benefits to our health, happiness and confidence are supreme. Many think they have to train
for an hour, 3-4 times a week to get results. This puts them off ever trying because they see it as too much time to fit into their schedule. Perhaps a waste of their "valuable time" (especially when they don't get results).
I'm not here to force people to do something they don't want to do. It's your life after all. But surely if I said 10-20 minutes a day of training, combined with a specific diet, would get you results, then you'd at least
give it a go. 10 minutes could be seen as a "waste of time" because it is not enough. But just a small increase in daily activity can help to burn calories and get rid of fat over a period of time. For creating and maintaining a habit it is easier with a little and often approach. When you
think about skipping that hour in the gym, just go and do 20 minutes, then leave (after a cool down and stretch). That way you'll be benefiting your body and mind without feeling guilty.
So the next time you think of skipping training or you get hassled for watching Geordie Shore, just remember "your time" is valuable time.
Tom :-)
Check out www.YouTube.com/tomthesloth for exercise ideas.
Tuesday, 28 June 2011
A step in the right direction
Over the last few weeks I have been participating in the Global Corporate Challenge (GCC). The aim is to empower people to take exercise, through walking, cycling and swimming.
Each day I record my steps and enter them online as part of the team that I am in. Together our goal is to be the most active in the world. However we are currently sitting at 10,315th.
The reason I bring this challenge up is that I have been surprised how easy it is to be active. Maybe not on a level like mine (ahem!) But rather how simple it can be to burn more calories each day and have a positive impact on our health.
My perfect example is G one of our security team at Cadbury House. Before the GCC even began he started to walk to work, using a pedometer to count his steps. His job isn't the most active, so he started to walk into work every shift. Gradually he lost weight and we approved of his reduction in belt holes. G then turned to his diet and after educating himself with documentaries and research he changed his eating habits.
Just last week he told me about another documentary that had opened his eyes to the dangers of Diabetes. G then proceeded to put me to shame by showing me what he was eating. He'd brought in a wholegrain sandwich, organic meat, monkey nuts, fruit and a new bottle of Evian!
The result of G's exercise and diet was not only weight loss, but an improvement in how he feels. He has taken "the bull by the horns" and developed his knowledge of fitness and nutrition in order to help himself.
Often in personal training the hardest thing to do is enable people to help themselves. Without my help G has triumphed in positively moving forwards and taking action. If more of us could take steps each day and educate ourselves then we would be happier, healthier people.
Tom :-)
Each day I record my steps and enter them online as part of the team that I am in. Together our goal is to be the most active in the world. However we are currently sitting at 10,315th.
The reason I bring this challenge up is that I have been surprised how easy it is to be active. Maybe not on a level like mine (ahem!) But rather how simple it can be to burn more calories each day and have a positive impact on our health.
My perfect example is G one of our security team at Cadbury House. Before the GCC even began he started to walk to work, using a pedometer to count his steps. His job isn't the most active, so he started to walk into work every shift. Gradually he lost weight and we approved of his reduction in belt holes. G then turned to his diet and after educating himself with documentaries and research he changed his eating habits.
Just last week he told me about another documentary that had opened his eyes to the dangers of Diabetes. G then proceeded to put me to shame by showing me what he was eating. He'd brought in a wholegrain sandwich, organic meat, monkey nuts, fruit and a new bottle of Evian!
The result of G's exercise and diet was not only weight loss, but an improvement in how he feels. He has taken "the bull by the horns" and developed his knowledge of fitness and nutrition in order to help himself.
Often in personal training the hardest thing to do is enable people to help themselves. Without my help G has triumphed in positively moving forwards and taking action. If more of us could take steps each day and educate ourselves then we would be happier, healthier people.
Tom :-)
Thursday, 23 June 2011
Metabolics to your Super Foods
I've been trying to follow the Metabolic Typing Diet for the last few weeks with varying degrees of success.
Working as a personal trainer means that your day is usually a long and active one. For me it means being on the go from 6am and getting back after 8pm. I enjoy being active and though I sometimes wish I worked 9-5, I have a great job and balance to life. The downside is being unable to cook proper meals to benefit my body in the best way, meaning I have to be really organised or really careful with my food. Two things that can be surprisingly difficult for me!
I have had to avoid caffeine, sugar and wheat as part of my metabolic typing diet. When it comes to breakfast this means the easily transportable British staple of cereal is a no no. Added to that I can't have a cheeky coffee from the burgeoning cafe industry that lines London's streets. Nor can I have any number of French pastries that line the bakery shelves at that big name supermarket we all rely on. Instead I eat a selection of fruit and a protein shake. When I'm lucky enough to be at home it's a trio of poached eggs on wheat free bread.
Is it difficult? No. It's surprisingly easy. With a little self control and a good understanding of what foods I do well on I am thriving. I have less dips in my energy and less crazy highs, I have less depressive periods and more positive, clear thinking. I also have a greater desire to do it properly as I can feel the benefits so quickly. Avoiding wheat leaves me less bloated. Less sugar and processed foods means I am clear minded and less scatty. Less (I'm working towards nil) caffeine means I'm not bouncing off the Walls before crashing.
The only downside is that I can't have certain foods I love because they don't "balance" my metabolic type. Coffee is one. Broccoli is another. Peppers a third. These foods are just a few that can upset the balance in my body, through their acidic nature or the stimulating effect on already overactive systems in my body. However this is a small concession when there are many, many other great foods I can eat and in plentiful supply. It's just a question of expanding my knowledge of foods and applying them to the cooking that I enjoy creating.
So, today my feeling is not one of superiority, but rather a leaning towards positive, affirmed action, trial and error and learning. Through years of abuse through fitness and diet my body has pulled through. Now it's time to put the super back into food and keep on the metabolic path.
Tom :-)
For more information on the metabolic typing diet visit www.
Or contact me for information.
Working as a personal trainer means that your day is usually a long and active one. For me it means being on the go from 6am and getting back after 8pm. I enjoy being active and though I sometimes wish I worked 9-5, I have a great job and balance to life. The downside is being unable to cook proper meals to benefit my body in the best way, meaning I have to be really organised or really careful with my food. Two things that can be surprisingly difficult for me!
I have had to avoid caffeine, sugar and wheat as part of my metabolic typing diet. When it comes to breakfast this means the easily transportable British staple of cereal is a no no. Added to that I can't have a cheeky coffee from the burgeoning cafe industry that lines London's streets. Nor can I have any number of French pastries that line the bakery shelves at that big name supermarket we all rely on. Instead I eat a selection of fruit and a protein shake. When I'm lucky enough to be at home it's a trio of poached eggs on wheat free bread.
Is it difficult? No. It's surprisingly easy. With a little self control and a good understanding of what foods I do well on I am thriving. I have less dips in my energy and less crazy highs, I have less depressive periods and more positive, clear thinking. I also have a greater desire to do it properly as I can feel the benefits so quickly. Avoiding wheat leaves me less bloated. Less sugar and processed foods means I am clear minded and less scatty. Less (I'm working towards nil) caffeine means I'm not bouncing off the Walls before crashing.
The only downside is that I can't have certain foods I love because they don't "balance" my metabolic type. Coffee is one. Broccoli is another. Peppers a third. These foods are just a few that can upset the balance in my body, through their acidic nature or the stimulating effect on already overactive systems in my body. However this is a small concession when there are many, many other great foods I can eat and in plentiful supply. It's just a question of expanding my knowledge of foods and applying them to the cooking that I enjoy creating.
So, today my feeling is not one of superiority, but rather a leaning towards positive, affirmed action, trial and error and learning. Through years of abuse through fitness and diet my body has pulled through. Now it's time to put the super back into food and keep on the metabolic path.
Tom :-)
For more information on the metabolic typing diet visit www.
Or contact me for information.
Monday, 20 June 2011
Mr. Motivator? Who's he?
Harking back to the 90s when Michael Buerk presented the nine o'clock news and Tamagotchi's were THE toy, we find Mr. Motivator. Mr. Motivator was the star of early morning fitness tv on GMTV. He instructed his aerobic routines with the help of colourful, spandex all in ones. No matter how you felt that morning you would always manage a smile at his infectious enthusiasm and energy.
Sadly Mr. Motivator left our screens in 2000 and despite a brief return in 2009 he hasn't remained. (Rather sensibly he's returned to his birthplace of Jamaica).
Much like Mr. Motivator our own motivation may have seen a decline as we've grown older, possibly disappearing completely. (It may be waiting in Jamaica!) You may struggle to get active, avoiding exercise and eating a poor diet.
We are not all like Mr Motivator but we all have it inside ourselves to pull our finger out and make a difference to our bodies. We must look to make changes to our lifestyles and adopt a healthy and active approach to EVERYDAY life. We can't expect to join a gym and for magic to happen. We must commit to doing activity everyday of the week. We have to eat healthily throughout the week, not just the odd occasion. Most importantly we have to find something we enjoy doing that raises our heart rate and enables us to de-stress. It could be Zumba, boxing, walking, cycling or circus trapeze. If it makes you happy and helps you to forget your worries then it'll keep you MOTIVATED.
So Mr/Mrs/Miss/Ms Motivator, what will you do differently today to help yourself?
Tom :-)
Sadly Mr. Motivator left our screens in 2000 and despite a brief return in 2009 he hasn't remained. (Rather sensibly he's returned to his birthplace of Jamaica).
Much like Mr. Motivator our own motivation may have seen a decline as we've grown older, possibly disappearing completely. (It may be waiting in Jamaica!) You may struggle to get active, avoiding exercise and eating a poor diet.
We are not all like Mr Motivator but we all have it inside ourselves to pull our finger out and make a difference to our bodies. We must look to make changes to our lifestyles and adopt a healthy and active approach to EVERYDAY life. We can't expect to join a gym and for magic to happen. We must commit to doing activity everyday of the week. We have to eat healthily throughout the week, not just the odd occasion. Most importantly we have to find something we enjoy doing that raises our heart rate and enables us to de-stress. It could be Zumba, boxing, walking, cycling or circus trapeze. If it makes you happy and helps you to forget your worries then it'll keep you MOTIVATED.
So Mr/Mrs/Miss/Ms Motivator, what will you do differently today to help yourself?
Tom :-)
Monday, 13 June 2011
Organise, then, live life.
As life gets made easier with mobile technology (I'm using my iPhone to write this) our lives pickup speed. We can contact friends in an instant, buy food online and read books without paper. These, among other tools, should help us to remain organised and live life at a less hectic pace.
In reality though we spend hours tweeting, surfing and facebooking; a few words that were irrelevant (and to some extent non-existant) 10 years ago. We rely on technology so much (I am a victim) because we know we can get hold of friends if we are running late, do last minute shopping and make our gadgets beep when there's a birthday to remember. Rather than being organised with lists, a diary or, (heaven forbid) our brains, we are organised by proxy. We leave things later because we know we'll get a reminder to tell us to do something.
All our lives are affected by technology, sometimes in a positive way, at other times negatively. We have so much going on that we need an "app" to track what we eat, tell us how to exercise and to show how we slept during the night. Things that us humans have been able to do perfectly well for millennia.
Technology is immensely powerful, useful and in today's world, essential. But are we saying that because of thousands of years of evolution we have taken a forwards step in technology but a leap backwards in emotions, organisation and health? Would we die without our Blackberrys and Apples?
When we rely less on technology we use our brains and hearts more. We are intelligent, organised, emotive beings. The sooner we let go of technology for everything, the sooner we can embrace a more organised and relaxed life. We can still phone friends, train our bodies and be
healthy, we just need to organise without battery powered assistance.
Tom :)
In reality though we spend hours tweeting, surfing and facebooking; a few words that were irrelevant (and to some extent non-existant) 10 years ago. We rely on technology so much (I am a victim) because we know we can get hold of friends if we are running late, do last minute shopping and make our gadgets beep when there's a birthday to remember. Rather than being organised with lists, a diary or, (heaven forbid) our brains, we are organised by proxy. We leave things later because we know we'll get a reminder to tell us to do something.
All our lives are affected by technology, sometimes in a positive way, at other times negatively. We have so much going on that we need an "app" to track what we eat, tell us how to exercise and to show how we slept during the night. Things that us humans have been able to do perfectly well for millennia.
Technology is immensely powerful, useful and in today's world, essential. But are we saying that because of thousands of years of evolution we have taken a forwards step in technology but a leap backwards in emotions, organisation and health? Would we die without our Blackberrys and Apples?
When we rely less on technology we use our brains and hearts more. We are intelligent, organised, emotive beings. The sooner we let go of technology for everything, the sooner we can embrace a more organised and relaxed life. We can still phone friends, train our bodies and be
healthy, we just need to organise without battery powered assistance.
Tom :)
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