Lockdown Week 1: Time to Get More Flexible with Yoga

Whilst the world in is a state of panic with Covid-19, last week was the 1st week of official UK lockdown. Luckily for me, I used to work as a Freelancer and am used to working from home. So keeping to a normal schedule and work routine at home is more than fine. However, with gym closures, all the fitness goals I had, is now no longer relevant. Being an avid BJJ fan, the areas I was working on was upper body strength, explosive workouts and just general cardio. Since I no longer have access to equipments, I had to think of what other areas I need to work on.

I’m guilty of not paying enough attention to my flexibility. I have good hip flexibility in general but hamstrings, shoulder mobility, back bending… yeah nope. Plus, sitting down at home, and not really going anywhere is making things worse. So, to help, I’ve been trying to do some short yoga exercises that I can do whilst having a break from work, then after work as a routine. There are 3 areas I want to work on, they are:

1. Hamstrings

This video was the first one I tried. It was… painful. My hamstrings were in agony, they were so stiff that I couldn’t even touch my toes. I have been following this video for about 4 days now and I can say I’m improving bit by bit. This video is short enough to do before lunch, then after, I’m straight back to work.

2. Back

I would love to do a back bend. Unfortunately, although I can bridge and rest my head on the mat, I cannot for some reason push off my hands into the full pose. After talking with my S&C Coach, she identified the issue may come from mid spine mobility. To tackle this, she wrote a daily mobility programme that includes Upward Dog, Scorpion Kicks and T kicks. So I will see what my progression is like after a few weeks.

3. Plow pose

As a BJJ practitioner, being ‘stacked’ sometimes happens. Imagine being in the position like in the video above, but with someone else putting pressure on top of you. It’s not a nice position to be in (being folded upside down), so you have to learn to be comfortable in it. With the last few weeks of no training, this position have become very hard to do.

Plow Pose

There’s a bend on my back here, my hamstrings felt tight and my neck didn’t feel too good either. Again, this is in my daily mobility programme. Hopefully before long, the flexibility will increase gradually.

Adapting to this new way of working out isn’t too bad, although I miss the social interaction and the ability to sweat with a hard workout (how weird :p) But, I am determined to be more flexible by the time this lockdown ends. So no excuses.

Strength & Conditioning Coach: Kate Whapples - BSc, MRes.
https://www.instagram.com/coachingbykate/

Town House Coffee & Brew Bar – Preston

Walking down Preston’s Friargate with my shopping buddy (mum), I was surprised to find this place amidst local take aways and other small shops. On it’s own, this little unique cafe just stood out, it also has a 5 star rating on Trip Advisor, so that convinced me to try something from the menu (we were also very hungry :p).

We chose to sit by the window, the place is small, although there are more seats upstairs which I didn’t go and check. There was quite a selection from breakfast, brunch, smoothies, coffees and teas. Vegan and vegetarian friendly too! I chose the ‘Bennie’s Brunch’ whilst mum opted for the ‘Tofu Shakshuka’.

The Bennie’s is made of sourdough ciabatta, spinach, poached eggs and hollandaise sauce. I paid extra for the bacon so it comes to £8.75. The Shakshuka is a vegetarian/vegan friendly option so it was served with tofu, sourdough toast and a slice of lemon, for the price of £7. I think the portion of the shakshuka is good, mine was a little small for my liking though. However, it was tasty. The sauce was creamy, it goes really well with the bacon and egg. Nothing was overcooked, and the shakshuka was tangy with all the peppers, tomatoes, mixed with the spices, herbs and tofu, it was a healthy brunch choice.

Lastly, the coffee is good! I’m not a fan of super strong coffee and the Cappuccino I ordered was of medium strength. They also have a selection of lovely looking pastry and cakes, again vegan friendly. I ordered the chocolate orange cake, the taste is nice, not too sweet however it was slightly dry. Overall, lovely experience with some very nice and welcoming staff.

Recipe: Banana & Walnut Muffins

Sunday bake day. I love to combine leftovers and experiment with food. Today, I have 2 very ripe bananas, half a packet of walnuts and some yoghurt in the fridge. Not enough to make a loaf but enough to make some muffins. I find muffins easy to make, quick and you can mix quite a few ingredients to make wonderful things with them. So here goes.

Ingredients (makes 6 muffins):

  • 2 bananas
  • 1 egg
  • 1 cup plain flour
  • 1/2 cup chopped walnuts
  • 1/2 cup soft brown sugar
  • 1/3 cup butter
  • 1/4 cup yogurt
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1 teaspoon vanilla extract
  • Pinch of salt

How to make:

  • Mash the bananas, set aside.
  • Combine all the dry ingredients together (but the walnuts), set aside.
  • Whisk egg and sugar until it becomes lighter in colour and have creamy consistency.
  • Add butter, yoghurt, vanilla and bananas. Whisk until combined.
  • Mix the dry and wet ingredients together (don’t over mix). I use a spatula for this.
  • Add 2/3rd of the walnuts, mix.
  • Separate the ingredients into 6 muffin cases in a muffin tray.

To make the toppings:

  • Add 1/2 teaspoon of brown sugar to the remaining walnuts. Mix well. You can also just add the walnuts if you don’t fancy adding more sugar.
  • Sprinkle the mix on top of the wet muffin mixture.

Put the mixture in a pre-heated oven, 180 degrees for 15 – 20 minutes. Always make sure to check the inside is cooked by pricking the muffin with a tooth pick and no wet mixture is sticking to it.

The muffins should rise, they should be soft, light and slightly springy when pressed. Let them cool off and enjoy!

Short Exercises for Grapplers: Fix Rounded Posture, Increase Hip Mobility and Prevent Neck Injury

Injuries and training… I have made peace with myself that in some form or another, I will always have something wrong with my body. Training most days and sometimes picking up injuries before a big competition is very common. It happens almost every time, 2 weeks out from a competition and I would hurt my hip, or my knee and I would be limping for days. Often the diagnose from X-rays will tell me that I cannot train for 6-8 weeks. Right then Doctor… you’ve got to be joking right? The thing is, I am guilty for not looking after myself properly. That is, stretching before and after class, do strength training for weak parts of my body and mostly… go to see a Sports Therapist regularly to fix those niggles and keep my limbs working properly. I wonder how many of us are guilty of not looking after ourselves properly with the amount of training we do?

Our resident Therapist at Fighting Fit Manchester, Russell Batchelor (or Magician as I’d like to think of him) is fantastic at fixing people up. I may have mentioned this in my previous blog, but, he made me walk again after I limped for 4 days because of a hip flexor injury I picked up in training. He makes short exercise videos which I found really helpful and have started to do now quite regularly. So, let’s address some of the common issues and what exercises you can do to help fix them.

  • Issue 01: Rounded posture – when your shoulders are rounded forward to the front of your body.
    • Exercises: Wall angels, face pulls.
  • Issue 02: Neck injury – let’s face it… those guillotines, numerous amount of being sprawled on, those snap downs… will put tremendous stress on the neck.
    • Exercises: Assisted neck strengthening/stretch with band.
  • Issue 03: Hip mobility – a very important asset for grapplers. The exercises below are easy to do and great for warm ups.
    • Exercises: Hip rotations, 90/90 glute stretch, single leg glute bridge.

I’ve been doing the exercises above since the beginning of the year and they help a lot, especially with my hips. To summarise…

  • Take time to stretch before and after class or in your own time.
  • Do small activation warm ups.
  • Do pay attention to your posture and parts of the body that are weak or giving you problems and work on strengthening them (ask a professional to help you of course).
  • Do get regular sport massages to get your body in good condition (a personal recommendation).

Happy training!


Contact Russell Batchelor: wwww.batchsportstherapy.co.uk
Follow Russell @batchsportstherapy

BJJ British Open 2019: A Win, A Loss and A Note for Self-Improvement

Over a week has gone by since the British Open in Birmingham. Usually, after this time, I am able to think and analyse the positives and the negatives in my performance without being overly emotional and accept the fact that a lot of the time, I make the wrong decisions. That’s the beauty of competitions I suppose, it pushes you to be able to think under pressure. I have noticed a lot, that at my current belt (purple), a single wrong move or decision… can cost you the match.

The competition itself was held at the NEC Birmingham. The same venue as the Body Power Expo. So, a lot was happening during the 3 day period (10-12th May). Different belts and age groups were fighting at different dates. The ladies fought on Saturday, which was fun because it has been a long time since I competed with people from the gym and go as a team together with my Coach present. The venue was huge, with many stands selling different things from T-shirts to teeth whitener. UK Grapple Scene was there also to record the fights which was great, but you do have to be a member and pay a small fee to access the videos. The warm up area was disappointing. It was small, and there was only one. Considering they stated that there were going to be over 1000 fighters present, I was hoping for a bigger warm up area and changing rooms. But, hey… you work with what you have.

The matches for me, were good. I got to work on some guard pull to sweep, a take down and guard passes. Those were the positives. The negative was… lousy armbar attempts, which… in the last 2 minutes of the final, cost me the match. Also, lack of sleep and food has drained my energy to fight. Clawing your way back out from bad positions required energy which I didn’t have. This I’ve noticed is a re-occurring theme in my competition journey… but still have not done a single thing to fix it (go figure). I think my mind is so anxious that I’m always unable to sleep and eat properly. A note for self-improvement. Overall, it was a fun day out with the team. I almost forgot what it’s like to go out with support and people shouting behind you. It was great. A load of learning for the next competition definitely, but this time, a silver medal will do.

Team CFS Ladies
Team CFS Ladies

Raising the Bar – Strength and Conditioning for Brazilian Jiu-Jitsu


We are what we repeatedly do. Excellence, then, is not an act but a habit.

Aristotle

After the Master World Championship in August last year, I hit a really low point in my life and took almost 3 months off Brazilian Jiu-Jitsu. I wanted to be on my own, cut off social media and was just wondering… what am I doing with my life, really? It was a time when I began to develop a lot of negative questions about my ability, self-worth, happiness etc… with a lot of ‘what is the point’ mindset. It was just a shitty time. Earlier this year I came back. Thankfully, not much has changed on my technical ability however, I have lost a significant amount of fitness and strength I’ve developed during the lead up to the Worlds. I started 2019 with goals again and one of them was committing myself to developing strength and conditioning for BJJ.

Enter Kate Whapples. Fighting Fit’s S&C Coach. I told her I want to be stronger, as often I compete in under 53.5kg. My walk around weight is 46-47kg to compete in the under 48.5kg (Rooster) category. It may seem like 5kg is not much of a difference, BUT… it really is. So, even when I’m the lightest, I’d like to at least not be completely be crushed like a pancake. Small goals :p

She started me on a programme for building basic strength for 6 weeks. Doing Squats, Chest Press, Rows, Jumps and Core exercises with only twice a week commitment to the programme. Then, she introduced Olympic Lifts and pull ups. The video below is from early February time, when I could barely do 5 body weight pull ups. This time the exercises have developed more into developing power and explosiveness. I was doing Hang Cleans, Squat Jumps, Split Jerks and Ninja Jumps. At the end there was always a small conditioning exercise too like ropes or rowing.

A month later, she introduced 1 more Olympic lift into the schedule. So far, I have been good I think in doing them but alas, I found my nemesis… the Snatch. For some reason my brain cannot tolerate something heavy swinging in front of me and staying above my head. But I like the challenge. The video below is from late March. Of course, I’m a complete beginner to Olympic lifts… so my techniques need a lot of sharpening up. But, you gotta start somewhere right? Also at this point, body weight pull up count have increased to 8-10 reps.

On to April, the month of the Abu Dhabi World Pro. It was a month of personal best. So far at 47kg body weight, April vs January numbers:

  • Squats: 55kg 4×8 reps (started 45kg 4×6 reps)
  • Cleans: 32.5kg 5×3 reps (started with 20kg bar)
  • Hip Bridge: 65kg 4×10 reps (started with 50kg)
  • Jerks: 30kg 3×5 reps (started with 20kg bar)
  • Weighted pull ups: 2.5kg 2×5 reps (previous 3 reps body weight)
  • Chest press: 37.5kg 4×6 reps (started with 20kg bar)
  • RDL: 60kg 4×8 reps (started with 45kg 4x6reps)

I am very happy with how everything is progressing. Every time it’s always an opportunity to improve techniques and to challenge myself with more weights. I’m sure I can get a lot stronger than I am now but at the same time I know it takes time and discipline. Above PBs are from just over 3 months of S&C twice a week alongside BJJ. I can already feel the benefits of it in training, and I know Kate has some high goals on pull ups for me over the next few months. In our sessions she also made me do some injury prevention exercises and some yoga to keep my limbs nice and loose. Really helpful.

In summary, S&C compliments BJJ. Personally for me, it helps to break the BJJ routine and keep things interesting. Also, get a professional to help you. It’s worth it. Get someone you like and get on with as a Coach, who will push you constantly, be creative and write specific training for your goals… Or to just shout encouragements when you’re about to drop the bar. Again, it’s worth it. I mean, if my BJJ don’t get better anytime soon, at least I’m on my way to getting really strong (or as strong as a Rooster weight can be) 😀


Contact Kate Whapples: katewhapples@googlemail.com 
Follow Kate @coachingbykate

Baohouse at Mackie Mayor

Mackie Mayor, an 1858 Grade II listed market building located in Northern Quarter Manchester. Refurbished and transformed by the team behind Altrincham Market, into a buzzing venue which houses some of the finest food and drink vendors in Manchester.

I hate to say that I am so late to jump in the bandwagon. Like it’s sister market in Altrincham, it is always busy there and sometimes that put me off going in since I can never find seats (or it may just be my luck). Lately, I’m on a small mission to find good places that serves Bao buns, and Mackie Mayor has Baohouse. They serve Taiwanese steamed buns. So there I was, determined even if I had to eat standing I was going to try that Bao.

I love the interior, glass ceiling, wooden decor with low hanging lights are just some of the features in this place that welcomes you in. Take a seat first, note your table number, then you can take a pick at which food and drink you want from one of the many vendors available there.

I chose the Hoisin Pork belly from Baohouse with sides which came to £12.50, then a Cappuccino from Wolf House Coffee £2.90, totalling at £15.40. So, it is quite pricey and the size isn’t very big. The sides, which was portions of spiced potatoes, coleslaw and broccoli made the price worth it, I think as they filled me up more. The pork itself is very tender with sticky and sweet hoisin sauce served with pickled cucumber and topped with spring onions. It was really tasty.

The coffee was also very enjoyable and there were plenty of cakes and cookies to choose from the Wolf House Coffee counter. The banana scone they had caught my attention as I’ve never had one before… but perhaps… it’s for another visit. Right now, mission accomplished.


Mackie Mayor NQ, 1 Eagle St, Manchester M4 5BU.

Understanding Fermented Food For Your Diet

Fermented foods contain live microorganisms, and provide a vital dose of diversity to your gut. Studies have linked fermented foods and increased microbial diversity to improved immunity, better weight management, cardiovascular health, glucose metabolism, and even cognitive function. [1]

Growing up in Bandung, my birthland… Tempe (or tempeh) is a staple food for our diet. Originated in Indonesia, Tempe is a source of protein and is available in markets everywhere usually wrapped in banana leaves, or frozen. Over there, they have many traditional fermented products such as Peuyeum (fermented cassava), Oncom Merah (soy and fungi), Tape Ketan (glutinous rice and yeast) to name a few. So, growing up, I was always exposed to fermented products. Now, fermented food has become a trend, people make fermented foods and drinks in their own homes with the help of YouTube and Google, also, Doctors, researchers and health gurus can’t recommend them enough! Not to mention the availability of products such as Kefir and Kombucha now in supermarkets. All good, right?

fermented-food-tempe-oncom-peuyeum

Not entirely. I watched some reviews about how people have had bad reactions to eating fermented food. We’ve been advised a lot on these channels (YouTube, TED talks etc) to have fermented food to heal our gut and how important it is in supporting the digestive system, even as far as helping with our mental health. In reality though it’s not for everyone. People with leaky gut, histamine intolerance etc will probably feel worse after eating/drinking them. I’m no doctor nor am I a nutritionist, but, Eric Bakker (naturopath) explained in the video below about how people must be careful about the microbe balance in the gut and be cautious about how much they are putting in their diet, because the gut can’t tolerate a massive amount of microbial onslaught if you are not used to taking fermented food.

Personally, I’ve never had a problem with having both kefir and yoghurt in the same day. They don’t affect me negatively, and a large number of people I know also include fermented food in their diet and they never have any issues but positive results. Now, I am exposed to a few more in the forms of Kefir and Kombucha. Adding fermented food to my daily diet is a bonus and I always like the challenge of creating tasty lunches which includes this beneficial food.

My personal favourites are:

  1. Tempe – fermented soybean (Indonesia)
  2. Sauerkraut – fermented raw white cabbage (Germany)
  3. Kimchi – fermented vegetables (Korea)
  4. Kefir – fermented milk (Caucasus Mountains)
  5. Kombucha – fermented tea (unknown origin)

The video below explains the health benefits of some of the food listed above. Have a look 🙂

Some of the recipes online have made me really curious about making my own, especially when they are laced in spices like the kimchi in this video, it looks delicious.

Making your own is also beneficial since you can control what goes in there and can make sure that it is a ‘living’ product, otherwise, you have to look for certain things in the food label. For example, things you should be aware of when buying sauerkraut are:

  • Raw
  • No vinegar
  • Not pasteurized
  • Ingredients – cabbage, salt, seasoning

Read more on how to buy, make and ways to eat fermented food on the ultimate guide here.

I like fermented food, even with the odd disgusted look from people sometimes, but hey, some people can’t process the idea of eating ‘rotting food’ or bacteria, even though… they consume beer and eat cheese and some have eaten kimchi without fully realising that is it fermented. Without going into too many scientific details (I’m not a scientist) let’s just see it the simple way, fermentation creates something that tastes good, and rot produces something that tastes bad and smells bad.

So… Which fermented food is your favourite?


Reference

  1. https://isappscience.org/wp-content/uploads/2017/01/Marco-health-benefits-fermented-foods-ISAPP-rev-17.pdf

Shoryu: Authentic Ramen & Japanese Street Food

Located in Manchester’s Picadilly Gardens, Shoryu Ramen specialises in Hakata tonkotsu ramen, street food side dishes and Japanese inspired cocktails. The ramen, specifically is a style of ramen originated from the Hakata district in Japan. What makes this place unique, is the 12-hour pork broth. I’m a big fan of bone broth so I was looking forward to trying it. This is the first Shoryu ramen bar outside of London and I’m actually surprised I’ve not tried the food here until a friend of mine recommended it last night.

We went straight for the ramen. I chose the Piri Piri Tonkotsu 12.90 (char siu barbecue pork belly,  nitamago egg, kikurage mushroom, spring onion, sesame, ginger, nori seaweed with spicy gochujang sauce and jalapeños) whilst my friend ordered the Red Miso Ramen 12.50 (barbecue pork, sweet corn, bamboo shoot, spring onion, kikurage mushroom, nitamago egg). The taste was very good. The broth is flavourful and on top of that, mine had jalapeños in it so that added a kick to the dish. The portion was also good, you can choose the firmness of your noodle, I chose the standard one as I don’t like my noodles too hard or soft.

They have a range of matcha dessert which I love!! Also, yuzu type dessert (lemon, citrus), mochi ice cream, and kakigori (shaved ice). We both chose the Matcha Chocolate Sundae 5.90. In the sundae, you get soft serve matcha with matcha brownies, thin milk cookie, strawberry and 2 chocolate sticks (like Mikado). At the bottom of the glass, you have the chocolate sauce and some crispy flakes which we assumed were corn flakes. It was a nice finish to a good hot meal.

Do they do vegetarian option? Yes, although not extensive. Really enjoyed the food here and the staff were also friendly, I noticed they say things in Japanese before proceeding to ask in English like “Sumimasen (excuse me), how was everything with your food?”. The chef also did the same, and it just made the experience a little more authentic.

Shoryu-food-order

Recipe: Pandan & Yogurt Steamed Cake with Coconut & Sugar Cane Sprinkles

I like making steamed cakes. Today I had leftover yoghurt in the fridge and really fancied something sweet. I also happen to have some pandan extract and some desiccated coconut. Pandan and coconut always make a good combo, they are commonly used in South East Asian dessert. Unlike the Banana & Chocolate steamed cake recipe, the yogurt makes the cake texture more moist, and a small amount of pandan extract turns the mixture into a fragrant cake with a lovely green colour. This is also very easy and fast to make.

pandan-yoghurt-steamed-cake-recipe

Ingredients (makes 4 steamed cakes):

  • 60g plain flour
  • 3 tablespoons yogurt (no added flavour)
  • 2 tablespoons golden caster sugar
  • 1 tablespoon rice bran oil
  • 1 egg
  • 1/4 teaspoon pandan extract
  • 1 teaspoon baking powder

To sprinkle:

  • Desiccated coconut
  • Soft sugar cane

How to make:

  • Whisk egg and oil.
  • Add sugar, mix well.
  • Add yoghurt, mix well.
  • Add pandan extract, mix and then add flour and baking powder. Mix thoroughly.
  • Pour the batter into muffin cases (I use paper cases inside a cupcake mould, otherwise, the mixture would fall apart from the steam).
  • Sprinkle the desiccated coconut on top.
  • Steam the mixture for 20 minutes.

Once they are done, take them out of the mould and let them cool. If you like, you can add more sweetness by sprinkling soft cane sugar on top (this is optional and depends on your sweetness preference).

Tips: Firstly, you want to make sure no water droplets fall on the cake. So, wrap the top of the pan with a cloth. Secondly, don’t open the top before the 20-minute mark is up since the cold air can deflate the cake. Thirdly, as soon as they are done, make sure you take them out from the pan and the mould, to cool at room temperature, making sure any moisture is dried from under the cases.

pandan steamed cakes with cane sugar and coconut

10kForNurses Pt.2: Royal Victoria Hotel Snowdonia

Since 10kForNurses Pt.1, I have decided to drive myself down to Wales straight from work the night before the event. The itinerary (below) said registration is at 9am Saturday 13th, so I’d rather relax the night before than make my way down for 2.5 hours in the morning on the day. Storm Callum has made the journey quite scary, plenty of instances where my car was swayed and other cars on to mine. All the way down I was thinking about how the hike is going to be in the morning… we are all definitely going to be absolutely soaked!

royal-victoria-hotel-exterior

It took 2 hours and 16 minutes (100miles)  from Wigan to the Royal Victoria Hotel. The event will start in the morning from the Padarn Hotel, and the Royal Victoria is conveniently located 2 minutes drive away from there.

Snowdon-Itinerary-13-Oct-2018

This hotel is a 3-star hotel, I had a single room, including breakfast £99. The room was very small, there was not much room to move, but it was clean (which is great). It has coffee and tea making facilities, iron and ironing board, hairdryer, corner chair, shower and a small wardrobe. They also do 24-hour room service, always a good thing because it was raining out and all I wanted was to dine in the comfort of my own room. I was there before 9pm and they do 12-inch stone baked pizza for £10 before 9:30pm. Room service cost £4, so altogether £14.

It was a pleasant experience altogether, a quiet night with hot food and a hot drink to get ready for the challenge the next day.

 

10kForNurses Pt.1: Snowdon Challenge Checklist

What a busy week it’s been! I turned up to work on Monday and agreed to do a 13km trek in Snowdon this Saturday (dear Lord). The company I work for have been supporting Cavell Nurses’ Trust for 4 years, a fantastic charity that helps nurses, midwives and healthcare assistants who are facing times of hardship and are in need of financial help and support. The 10kForNurses campaign is divided into 3 types of fundraising activities. You can bake, dive or walk to raise the funds. We signed up for the October 10k walk challenge to conquer Snowdon.

It was all fantastic, it was going to be a fun day out, for a good cause, raise some funds, and this will be a totally new experience for me, until… I saw the weather forecast and realised I have no gear to tackle something like this. Apart from my ski jacket, I have nothing else. The guys at work have been talking about yellow weather warning all week but inside I was secretly hoping that the unpredictable English weather will change. But.. no, it looks like… we’re going to get poured on and blown over (well, maybe only me on the blown part).

snowdon-weather-forecast

Since I’ve never done anything like this, I had to read a few articles and talked to the people who have done it before to get an idea of what kind of equipment I needed to bring. Yes, to go somewhere like this, with a weather warning nonetheless, you have to spend a bit and make sure you prep as much as you can. I only went to Go Outdoors for mine, if you are a member, you can get pretty decent prices on good quality products, and there’s one near where I live. Win!

The good thing about being a dinky 5’2 is that sometimes… the kids’ size fits me, and they are cheaper (another win). So… here’s what I gathered from Go Outdoors:

  1. Waterproof walking boots £35
  2. Thermal multifunctional headwear £19.35
  3. Waterproof gloves £22.50
  4. Beanie £7.00
  5. 2 pack walking socks £4.99
  6. Anti-blister lining socks £9.44
  7. Insulated waterproof pants £20
  8. Winter legging £15
  9. Fleece £18
  10. 700ml vacuum flask for coffee (8-hour heat) £17.10

Grand Total: 168.38

The prices here are a mixture of member discount prices and clearance prices. With the addition to the above, I also have a base layer and a Cavell Nurses’ Trust T-shirt to wear. Can’t wait to test these out tomorrow and hopefully they all work as advertised. Some of the guys I’m going with have a waterproof spray I can use too, so that’s a plus.

snowdon-10kfornurses-snowdon

The trek is estimated to take up to 7 hours. Now that I have all my gear sorted, all that’s left to do is food and drink prep. Some important things people have been saying is to try and keep your head warm, avoid puddles as much as possible, bring snacks, water and sweets to keep your energy up. Let’s do this!