What is Strong 45 by HIITBURN?  Well it is a 45 day programme that consists of daily strength training coupled with a high intensity interval training (HIIT) finisher workout.  The combination of this workout is intended to build muscle and strength whilst also burning fat.

I was looking to get back into a routine following my knee injury and whilst not all workouts may seem appropriate I knew there were modifications and so I was soon signed up and had all the material emailed to me.

You are sent the links to download material which included:

• Access to a private Facebook group
• Training guide manual
• Nutrition guide
• Hiitburn recipes
• Workout calendar
• Intuitive eating guide

I was also doing the ab finisher workouts and was sent the download for that too.

From before the 45 days started the facebook group was very active with people sharing before photos, recipe suggestions, videos of modifications and more.  I knew that having a forum for accountability and help would be super valuable!

The plan starts with progressive resistance training to aimed to improve muscle strength.  One thing that appealed to many, I found from the facebook group, was how this plan really only needed some dumbbells so it really took it back to basics.  The HIIT element is designed to have short bursts of intense exercise followed by short rest periods – don’t be fooled, like me, by thinking 20 seconds on and 10 seconds off that sounds easy – it is not!

There is an app that you can subscribe to with a whole host of resources and as part of the Strong 45 challenge you are given access for the duration for free and can choose to continue should you wish.  The cost for this is $19.99 per month though there is a huge amount of resource and plans available included within this.

• Day 1 was a leg day and I will admit I looked at the exercises and thought yeah that’s fine but my god where my legs on fire by the end of it!  I even left a sweaty angel on the gym floor – nice I know!
• Day 2 was back/biceps/triceps and again I really felt it!
• Day 3 was legs and glutes and by this point I was walking awkwardly and had no idea how I would do legs again!
• Day 4 was chest and shoulders and I mean you can survive without the use of your arms right?
• Day 5 was full body so everything was aching by this point and I was ready to make my final goodbyes to family members and I had to workout everything.

But did I die?  Well no but I spoke to my friend who is a PT and said to her how I was worried as I’d done 5 days and have 40 left and I could not fathom in my head how I would get through this.

This was hard! Really hard!  The workout was tough but it was the way I felt after and having leg day Monday and again on Wednesday was not feeling like enough time for my muscles to repair.  Most of the exercises were using either body weight or a dumbbell – how could a dumbbell be ruining me so much?!

Week 2 and I will admit I was slightly disappointed that each week was a repeat of the same daily workouts although the finisher sometimes differed.  For some reason I had assumed it would be different as it progressed but 45 different workouts is a lot!  It did mean I could look back and see what weights I had previously used and if I could maintain that.  This was also queried in the facebook group and an admin explained that the reasoning behind this structure is that the programme is designed to be progressive so you can see the difference in strength and muscle tone at the end of the challenge.  It was also explained that the workouts include a balance of consistency and basics to make meaningful progress coupled with unique exercises to keep it interesting and help work towards a specific goal.

Week 3 and was seriously wondering if I can get through another 35 days.  I workout a lot but I ended up asking a friend of mine who is a PT to work out with me to figure out if I was just being a wimp or it was as hard as I was finding it.

There were times where the app did not match the workouts from the PDF that were sent but I assumed it was ok and not ashamed to admit I would often opt for the easier of the two especially if I was feeling particularly tired from the workouts.  Now this is a simple to follow app but on day 2 on week 3 I realised I had been making a massive error!  You select the program you are following, the week, the day – couldn’t be simpler right?  I managed to get this wrong!  I selected everything right and as I said above I was confused why the PDF didn’t always match – here was my error!  I was following the videos – easy to follow providing technique tips and showing you exactly how to do each movement.  So where did I go wrong?  Well the videos include all modifications too so I was doing way too much!  No wonder I felt so ruined.  I actually put a post in the facebook group and titled it idiot alert and explained my error.  A couple of people commented saying ‘you beast’ more like idiot and I am not sure how I made such a mistake that was glaringly obvious once I noticed.  Then I started following it correctly and yes still tough but way more manageable!

Week 4 and now I had the workouts correctly it was better but I still continued to feel bloated and exhausted.  I was getting disheartened by the progress pics and videos from others in the facebook group as I wasn’t seeing that myself but continued regardless.

Week 5, 6 and 7 unfortunately for me ended up being a countdown to the finish.

I actually really enjoyed the strength and weights elements and really liked that all you needed was some dumbells but the HIIT element was just not something I came to enjoy and in fact I began to dislike it more as the weeks went on.  Towards the end I added a post on my insta noting that I was on count down.  I wanted my routine back, was bored of feeling tired all the time and missed working out with my friend who is a PT and missed my bike a lot!  I had also intended to return to CrossFit for some sessions during this challenge but there was no way I had energy for that too.

I drank so much too – I was getting up every night to use the loo, which I never do and for the first 4 weeks I felt bloated and like my clothes felt tighter.  I was reassured by the support in the fb group but I was worried about what results I would see at the end of this.

There are different variations of packages you can sign up to for example some with nutrition guides, car-cycling guides, coaching and the prices varies accordingly.

So in the end how did I get on?  Well I put on 6lbs!  I am aware that muscle mass weighs more BUT I am still feeling bloated and uncomfortable so I am thinking it is more weight gain.  I did lose 5.5 inches overall but  the feeling of being uncomfortable is overshadowing that also.  I was able to increase my weights on all exercises on the last two weeks, which is progress and I managed to get the technique of a sit through pretty good, however, I am still useless at lunging!

There were many people in the facebook group who shared videos of crazy physical progress and also some who couldn’t do a single pull up at the start and now were banging out several – again not anything I could report myself.

As I said many in the group were extremely positive and saw huge results but this was just not something for me and I need to enjoy what I do so sadly I will not be continuing.

I love reading reviews from people I know to get first hand recommendations whether it be for events, kit, books or anything else.  I recently read a review from my friend Lucy at Paddle Pedal Pace, where she was talking about wall ball exercises to build full body strength using a 10kg wall ball from Mirafit.

Earlier this year we had a home gym built and we are steadily adding pieces of kit to our collection.  Weights have been something that I really enjoy using in my workouts and so when Mirafit got in touch with me to review some of their kit I was keen to do so.  I wanted something that we didn’t already have and something that could be versatile.  I am a big fan of workouts using just one piece of kit as this often makes it more accessible for most people rather than needing to have several pieces of kit that you either don’t have space or money for.

The piece of kit I got from Mirafit was the studio pump set.  The set includes:

• 1 x 140cm bar
• 2 x collars
• 2 x 1.25kg weights
• 2 x 2.5kg weights
• 2 x 5kg weights

The cost of the item is £44.95 and the total weight for the bar and weights is 20kg.  The description from Mirafit explains that this item is designed for high repetition movements with low weight load.  I was pleased to see it came with a soft padded bar as I am always that person who uses the padded collar at the gym on the bar!

I’ve also had many sessions with my friend Emma who is a fab PT using the weighted plates without the bar so knew there would be numerous exercises I could get with this set.

If you have done a body pump class at a gym you will know that it is a total/full body workout where the exercises you complete target all the main muscle groups.

Here are some examples I have been doing with the bar:

• Chest press – lay on a bench with feet flat on the floor, each rep sees you straighten your arms and lower the bar to your mid chest.
• Clean and press – stand with feet shoulder width apart and with hips down, chest lifted, eyes forward, arms long and core tight, drive through your heels to lift the bar to your collarbone first and then overhead with both straight arms and legs.
• Power press – like the clean and press but after lifting the bar overhead return to your collarbone and sit into your legs to drive the bar overhead again.
• Overhead press – also known as a push press, similar to the power press but without sitting into your legs when repeating.
• Deadlift – one of my favourite exercises! Stand with your feet under the bar, shoulder width apart, grab the bar, bend your legs, lift your chest and keep your back straight (I have a tendency to arch mine and its something I need to work on), strand up straight with the weight.
• Bent over row – stand with feet shoulder width apart, knees slightly bent, chest forward, pull the bar up to your navel and repeat.

Here are some examples I have been doing with the plates:

• Tricep extension – stand with feet shoulder width apart, hold the weighted plate overhead with fully extended arms and bend the elbows lowering the plate behind your head.
• Deadbug with plate – lay on the floor with knees lifted and legs bent and arms straight holding the plate, lower one leg but to just above the floor and at the same time lower the weighted plate by lowering your arms overhead and repeat with alternative leg.
• Thuster squat with rotation – stand with feet shoulder width apart, holding the weighted plate at chest height, lower into a squat position and as you stand up straight lift the weight above head height twisting to the left and repeat on alternative side.
• Chop – stand with feet shoulder width apart, holding the weighted plate down to one side, rotate and lift the plate to opposite side above head height, repeat on opposite side.
• Lateral lunge with push – holding the plate at your chest, lunge to one side and push the plate straight out, return to centre and repeat on the opposite side.
• Crunch reach – lay on the floor with knees bent, hold the weighted plate on your chest and sit up in a crunch then extend your arms.

This piece of kit will be a staple in my workouts I am sure and as I continue to train, with benefits to my cycling in mind, I know I will get use of these weights and be able to easily incorporate them into exercises for my legs and core, two main areas to focus on for bike strength.

I was gifted the item but all opinions are my own.

If you follow me on my social media you will have noticed that earlier this year I got a new bike.  It was a little bittersweet as it was a necessity following my previous bike being written off after being hit by another cyclist and the carbon frame cracking.  This would be my fourth bike since I got into cycling four years ago.

My first bike was a Trek Lexa and is now by commute bike.  My second bike was a State Bicycle single speed, which I still have.  My third bike (the one that got written off) was a Trek Silque SL.  My husband is a huge Trek fan and this was where I started and I loved those bikes.  They were comfortable and saw me complete many personal challenges and cycling events and whilst I loved Trek I was not stuck on one particular bike manufacturer.

I am a road cyclist so that was what I was looking for – a new road bike.  I had an amount I wanted to spend in mind and I wanted something comparable or better than what I had previously.  Unfortunately the Trek I was looking at was a Madone 9 and was out of my budget and didn’t give me enough bike for my money.

I had looked at some Canyon’s I liked but as there is no physical shop I wasn’t comfortable to pursue this further without trying it and seeing it for myself.  Then when on a Specialized ride with my friend Laura, we returned to the concept store in Chelmsford and I started window shopping.  This was how I came to decide on the Tarmac Pro.  I didn’t actually get it from Specialized, I ended up getting it from Cycle Surgery in Romford and I got a bargain for the price!  It was a custom order for someone who didn’t return and so became this bike I would casually return to the shop for other things and check it was still there.

I am not too proud to admit one of the first things I was drawn to was the Specialized bright pink decals (I am a sucker for anything pink – I know not all women are but I am just speaking for myself) and the paint job on the frame that changed from green to purple to blue to pink with flecks of glitter making it shimmer.  I am not saying this is how you should pick a bike but when it looks pretty and is attractive to you it is a good start!

I had checked the spec with my husband and to begin with he thought I had got it wrong as I was getting a lot of bike for my money.  A lot of bike!

Groupset – my previous bike had Shimano Ultegra Di2 and so this was something I was looking for on my new bike.  Di2 is electronic gearing and as I had moved from my first bike with mechanical gearing to second with Di2 I had experienced the ease of use, and more smooth and efficient gear changes and I wanted to stick with what I knew and the tarmac had this.  In fact it had an upgraded version the Shimano Ultegra r8050 Di2.

Wheels – well they are generally the first thing most cyclists will upgrade on a bike and so I wanted to make sure that I either got a bike I could use my Fulcrum Zero wheels on or that had better wheels and I was in luck!  The tarmac came with Rovals – CL50 Rapide to be precise.  These would be my first deep rim wheels and with my first trip being to Lanzarote (the windy island) I was a little nervous that deep rims and wind don’t mix but I survived (with a few melt downs).

Frame – the tarmac has a carbon frame, which was what I was looking for.  Carbon frames are typically lighter in weight and I personally found a huge difference in the ride quality from an aluminium bike compared to a carbon bike.  It was also my size.  I was a 54cm frame on my Trek bikes and I was measured for the Specialized bike and the same size fit in fact when I had a bike fit very little needed to be changed just some tweaks on the handlebar and seat height and positioning.

Technically my tarmac is a men’s bike, however, it is important to note that whilst there are many male and female specific bikes (my Trek Silque was one of them) that the design of these are intended to cater for the difference in body sizes.  The potential flaw in this?  We all come in different shapes and sizes whether we are male or female.  Experts may have found that most women have longer legs and shorter torsos but that will not apply to all.  This is just my opinion and so whatever bike I got I wanted to try.  So despite the fact that Specialized have recently adopted a process that tackles shared geometry for performance bikes like the tarmac I still tried it and was still intending to get a bike fit.

My biggest question was looking at what events I had planned for the year and would the tarmac be the right bike for it?  You can get MTBs, hybrids, road bikes, endurance bikes, time trial bikes and the list goes on.  One of my main concerns was that the tarmac bike is known to be a climbing bike.  I am not a climber.  I don’t naturally seek out events or ride with a huge amount of climbing so was this the right bike for me?  In fact my biggest ride was 186 miles at the Vatternrundan in Sweden so I could argue that I should have been looking at a specific endurance bike.  I read reviews and decided on the tarmac pro and I can hands down say it was so comfortable on all of my events.

I have since upgraded a few things:

• saddle to the Specialized Mimic female specific saddle – getting the right saddle is so important for me for comfort!
• new cassette and chain – purely for asthetics as it is the same oil slick colouring as the bottle cages and stem cap that I got from Supacaz
• new bar tape – again purely for asthetics that I got from Supacaz
• pedals – not technically an upgrade but kind of essential for the bike use and again I went with what I knew and stuck with Shimano SPD-SL pedals
• new handlebars – I upgraded these based on a recommendation to Specialized Aerofly II handlebars

Any negatives?  Yes I would say I am an average cyclist as in I am not the slowest but I am not the fastest and I am still getting used to the bike and wheels which at times feel a little quick for me and so I am trying not to break too much when not necessary.  I also found that the wheels made climbing feel a little harder but that could just be me not being the best climbing.

So what do I think of the Specialized Tarmac Pro?  I bloody love it!  Would I recommend it?  Absolutely!  I got this bike in January of this year and I have done over 3,000 miles on it including rides that are social, training, racing, sportives and an endurance event as mentioned earlier so a wide variety.

If you follow me on social media you will see many pictures in my club kit.  This is custom kit and Romford CC get this from BioRacer UK.  So I have many years worth of experience of using kit from this supplier.  I actually handle club kit for my club and it is always great dealing with these guys especially as they themselves are cyclists and can give first hand advice and recommendations that are knowledgeable – nothing worse than being sold something by someone who doesn’t know the sport it is used for or the nuances you may encounter.

I was contacted to review some kit and part of me thought I know the kit already but the other was intrigued as it is slightly different to the kit that I currently have.  I have also found previously that sometimes the quality of custom kit can differ somewhat to that you can purchase off the shelf and so was interested to see if this was the case with BioRacer.  Thankfully the quality was the same, which I am pleased to say as I think it should be that way.

If you cycle you will probably recognise the name BioRacer especially if you watch any social media coverage of global cycling events as many teams have kit by this manufacturer.  I was also pleased to see a BioRacer stand at a recent event I attended in Sweden, the Vatternrundan, especially as I went without a rain jacket and knew that I would not be disappointed with one from these guys – thankfully I didn’t need a rain jacket but I know in future it will be of use.  Was really good to see all the local teams out in Sweden riding and all in BioRacer kit too.

So the new bib shorts – what are they and how are they different?  Well they are the same look but on closer inspection I noticed a zip at the back – what is this wizardry?  Well I think I am just late to the party as I have not had this on any of my kit previously but quite a few people I know had or have used similar.  My initial thoughts was that this could be an absolute nightmare as I don’t wear knickers under bib shorts (if you don’t cycle then don’t read this in alarm and think I am some sort of weird nudist, I can assure you this is very common and most people go commando with bib shorts as the chamois pad is design to sit next to the skin and additional layers can cause friction and chaffing) – what if the zip opens?  The thought is terrifying!

On the flip side not having to almost completely undress for a convenience break is amazing!  So many times on a ride and you need a loo break but its such a hassle to almost strip completely down just to go so the zip with easy access is fabulous!

When in Sweden I had three rides I was signed up for.  They were 100km, 150km and 300km so for each I had made my choices in advance as to what kit I would be wearing.  There was never a question around the kit for the longer distance and it would always have been my club kit from BioRacer.  I love the fit, its super comfortable, doesn’t move around and I knew that 300km on I would not be disappointed with my choice and I wasn’t!  The new bibs came with me and in between events I wore these.

So what did I think?  Really easy to endorse!  Same quality as I expected like my club kit, my favourite chamois from all bib shorts I own – using BioRacer developed chamois.  As quoted on their website:

‘Our shorts use proprietary padding. It is developed in-house by us. It’s based on ideas and technologies we have researched, tried and tested. We specialize in biomechanics, millimeter perfect fit and adjustments. This is why the majority of pro-tour riders trust our padding. It’s why certain padding manufacturers study us to see what they wish to come up with next. But rest assured, we are always one step ahead.’

I would say the zip adds a little restriction in terms of the stretch but that is as expected and so minimal that once on the bike it was unnoticeable.  Easy to undo and do the zip back up and no rubbing from the zip either – flap of material at the top once the zip is back in place and it finishes above the pad.  The legs have the same BioRacer grippers I am used to which keep the shorts in place with no annoying riding up or movement as you cycle.

I have also used on the turbo trainer at home and again they are fab.  I have said before but I often feel that a better quality bib short is the best for a turbo trainer as there is no natural movement and so comfort is key.

The shorts I had are called Vesper with the flamingo design.  I have said before that I have kit that ranges from cheap to expensive and actually my most expensive pair of bib shorts are my least comfortable ones so I am not claiming that the more you pay the better they are as that is not the case in my experience.  However, if I can find kit that is comfortable and stops soreness downstairs then yes I am happy to pay for that luxury.  These BioRacer bib shorts retail at £99 and in my opinion worth every penny.

They also have the matching jersey too and you will know I love anything that is a bit different and this design really caught my eye.  I love the detail on the jersey and the gripper at the base of the jersey to stop it from riding up the body, which can be really annoying.

I was gifted the bib shorts and jersey, but all opinions are my own.

Have you heard of Stomp The Pedal?  It is a company run by the lovely Natarsha Tremayne, known to everyone as Tarsh.  The brand was born as Tarsh loved cycling but was fed up of boring kit.  So she started her own brand and that is where STP started.

Tarsh is colourful, always smiling, super positive and just all round lovely.  I am bias as she is a friend and during Ironman Italy, where I was with over 20 members of my triathlon club Havering Tri, we adopted her as part of our little group as she was there alone.  Only she is never alone as everyone knows and loves her.  I recall her coming down the red carpet at the end and Paul Kaye recognising her from a distance and cheering her through the Ironman archway.

Tarsh also sits on her turbo for hours!  Literally hours!  At the recent London Bike Show I was chatting to her as we were at the Casquette stand listening to the talk on saddlesore (I wrote a blog post on this subject that you can read here).  Anyway I ended up saying to Tarsh that I didn’t know how she sat on her turbo for so long and she very confidently said it is down to her bibs.  Tell me more……

I have kit that ranges from cheap to expensive and actually my most expensive pair of bib shorts are my least comfortable ones so I am not claiming that the more you pay the better they are as that is not the case in my experience.  However, if I can find kit that is comfortable and stops soreness downstairs then yes I am happy to pay for that luxury.

If you follow Tarsh or Stomp The Pedal you will know that she truly believes in her brand and any product she brings to market has been tested by herself both in training and in events.  For example she has spent a long time trying to perfect a tri suit and recently debuted this at Ironman Marbella 70.3 and shared what needed to be changed noting that ‘by the time this suit comes to market I will have done everything I can to make sure it looks good, performs well, is comfortable and the cut is flattering.’  I love that she shares this on her social media so her followers, customers and friends know what lengths she goes to in order to get that perfect product that she puts her name to.

So when Tarsh said to me she was going to send me some bib shorts to review I was excited.  If honest, I couldn’t wait to try them to see if they were as good as she said but also quite a bit nervous – reviewing kit from a friend?  What if I didn’t like them?  True to her word she sent me the bibs and added a note saying she would really appreciate an honest review pros and cons.

So be it!

That evening I had a session on my plan on Zwift so the shorts were first tested on my Wahoo Kickr turbo trainer.  A lot of people will know that as there is no natural movement on a turbo it can cause discomfort and this is definitely something I suffer with.  Was trying them on a turbo to start with harsh?  I figured that was how this conversation started so why not?  They were fab! No soreness or the need to fidget which is my tendency to try and alleviate any sore or numb parts.

Let’s rewind a little.  The bibs come in a kit bag, with a little handwritten note from Tarsh herself and a bag or haribo – everyone loves a freebie little bag of sweets right?  These were eaten before I got on the turbo I am not ashamed to admit.  The bag is also super handy and came with me last weekend on a trip for a cycling sportive.  The material on the bibs is great, laser cut leg finish with the branding on the band.  The chamois was at first glance thinner than I thought it would be and I will admit I was worried this meant I was going to be more uncomfortable if anything, but I was totally wrong.

They stayed put too and didn’t rise up on the leg, which some bibs can do. The straps are also made of a mesh material and comfort wise is always my preference as I find those with solid straps can dig in and especially on longer rides this can be uncomfortable and the last thing you need is to be stopping and having to adjust. But as I said these stayed in place and were extremely comfortable.

They washed up great – no hand wash either, which I find really annoying with kit.  I wash my bibs after every single use and training most days I don’t have time for hand wash (who does?!).

So the next test?  I was heading to Great Yarmouth with friends (who also know Tarsh and are STP fans) to do the Tour de Broads event.  Again was the second test being a 100 mile ride harsh?  My training is gearing up for an endurance event and I need longer mileage so seemed the perfect opportunity.  The ride ended up being 108 miles in total.  In the freezing cold, rain and savage wind.  How were the bibs?  Again they were fab!  I actually had no soreness down below at all. I can’t stress how much this is a positive for me!

So far so good.

I did find after the ride that I had a loose thread.  Not anywhere that will create a hole but on one of the legs where there is some double stitching on my front thigh (not sure I am explaining this right).  Anyway message sent to Tarsh who was super appreciative of the feedback and offered immediately to return so she could send back to the supplier and replace with a new pair.  So great customer service too!

The bib shorts I have are the STP signature black bibs, they are £100 and would I buy them?  Hell yes!

Now the main question is what jersey do I get? I have my eye on the new jersey inspired by Audrey Hepburn that is simply stunning and my bibs need a matching jersey right? Would be rude not to!

I was gifted the bib shorts, but all opinions are my own.

Back in June last year I completed a trial of Hello Fresh for Healthy Living London.  You can read the review here.

I was sceptical.  If I am honest I was thinking it would take some convincing for me to be converted.  Why was I sceptical?  I am a self confessed food snob and I was worried the food would not be fresh and it would be boring recipes that I would soon get bored of.  But I was happy to be proved wrong

Following the two week trial I was really impressed!  I even purchased the cookbook for my grandparents.  I then signed up to continue with the meals and over eight months later I am still a fan.

I like being able to choose in advance what I want to have for upcoming weeks and that I can put on hold if I am on holiday and resume once back.

I found I got stuck in a rut before using Hello Fresh where I would be so busy with full time work and training alongside a family including a dog and often settle for a bagel for dinner and wonder why I woke the following morning wanting to eat everything in sight.

I genuinely haven’t had a bad meal since subscribing to Hello Fresh.  I have had an item missing and phoned and the customer service was great – very apologetic, credit added to my account that is then taken off future orders and sorted quickly.  For a period I did notice the portion size of the fish and sweet potatoes seemed to be getting smaller plus carrots seemed to be quite bendy but I provided some feedback and haven’t had a problem since.

It works perfectly for me and my family.  I have a husband, son, dog, full time job and train at least four times per week.  Being able to open the fridge and simply pull out a bag with everything I need and follow a clearly laid out recipe card step by step is a saving grace.  My husband and son also don’t eat meat and that has not caused a problem either – we always ate more fish than meat anyway but found the recipes easy to adapt and if I picked a meat one could almost always divide and do him a portion with some fish I would buy or vice versa.

All of the meals are created by the Hello Fresh chefs and nutritionists so I know what I am eating is good for me.  I don’t need to worry about portion size as you pre determine how many people you are cooking for.  It also keeps it interesting – in the time I have been having these meals I have not yet had the same one twice.

And all the packaging is recyclable and the bags and boxes come with cute little messages encouraging you to do just that and recycle them.

If you are tempted check out the website here and if you use the code LISATHA you get £20 off your first box too!

The only person I couldn’t convince was my step dad.  He said he is not keen on all that origami they sprinkle over everything – I think he meant oregano ha ha!