Firstly I’ve got to give the credit to Alwyn Cosgrove via Mike Boyle for this one. He originally intended for this to be done on a stability ball for stretches such as the hamstring version above.

I’ve been using the bosu with people for the opossite of its design!

It has more stability than the ball for this type of thing. It works great for a squat stretch too as above.

The idea is you get to promote extension/concave back shape while you stretch which is very desirable.

It’s a two in one release to computer posture with the hamstring stretch! Just add in a good hip flexor stretch with an airex pad or a pillow/cushion and a good chest stretch on the doorway to make your bad posture fighting even better!

Use a machine like the DAP here or a doorway at home.

This has to be my favourite hamstring stretch. I like it for many reasons – firstly you can relax which is important for any stretch, secondly you are always very aware of your back shape (you have the constant feedback of the floor) and thirdly it is easy to control your hip/knee/foot alignment.

If anyone has thought of a better way of doing this, please let me know!

Norwich personal training kicks off with the first meal idea today!

We’ve got grilled halloumi cheese on a bed of rocket, baby spinach and watercress. Grilled courgettes and peppers topped with sun dried tomatoes and cous cous.

Quick and easy and very tasty

Well it was only a matter of time before I jumped on the bandwagon and built myself a single speed road bike using an old frame. Inspired by my trips to Copenhagen to see my friend Matt I started to look on velo solo and other websites for ideas. I chose to go for a steel/titaniam mix dyna-tech frame which is just about perfect. 42/16 gear which I may lift to 43 or 44 for our flat Norfolk roads! All stripped down and re-built it weighs in a touch lighter than my modern road bike. All finished today, I’m going to try to use it for my commutes to work as much as possible and road rides with other single speeders hopefully. Tim and Scooby you ready……………..?

Hi, I am a running machine!

My Sunday started as normal with our (Jason Francis and myself) 10am Slowcoaches Running Club with a great turn out and loads of effort as usual from all the participants. After my two laps of Whitlingham Lake and a cup of tea I started to remember I had another run to do! We had told our friend that we would look after her gorgeous 4 month old cocker spaniel Molly for the weekend and after 30 mins of watching us drink tea she was starting to look desperate for some exercise. Now I’ve heard spaniels have a bit of a reputation in the dog world for being pretty hyper and energetic and she didn’t disappoint. Needless to say I got tired before Molly but it was a good pace with lots of dog owners chipping in with advice letting me know I had my work cut out as we ran past. We headed back to the car to get a drink where Molly had the advantage of a sleep on the way back to wymondham! Had about an hour to tidy up a bit then after some food and drink decided to take Molly out again to hopefully settle her down for the afternoon ahead. Half an hour later I was ready for a sit down! Absolutely no let up in her monstrous pace except for when she would stop to look over her shoulder to see when I would eventually catch up. Don’t think I’ve ran that much since training for the NYC Marathon in 2006. Good work Molly……. I needed that!