Opro Prostate Cancer Charity – “The Blue Mouth guard”

Support Prostate RFC and wear ‘The Blue’ this season. OPRO, the world’s leading supplier of self-fit mouthguards, has teamed up with Prostate Cancer UK (aka Prostate RFC) to raise money to fight the most common cancer in men. Many Rugby stars including Ugo Monye, Danny Care, Charlie Hodgson,
Schalk Brits, and Tim Payne are already wearing ‘The Blue’ as well as many other top sports people are already wearing ‘The Blue’ so why don’t you?.

The problem is Early prostate cancer usually causes no symptoms, so can go undetected for some time. Prostate cancer is a form of cancer that develops in the prostate. Most prostate cancers are slow growing, however, there are cases of aggressive prostate cancers. The cancer cells may metastasize (spread) from the prostate to other parts of the body, particularly the bones and lymph nodes.

Prostate RFC is the community for sports clubs, players, boxers and fans who understand that in the UK:

• 1 in 9 men will get prostate cancer
• Over 40,000 men are diagnosed with prostate cancer each year
• 10,000 men die from prostate cancer every year
• £1 per mouthguard goes to the charity

OPRO shield Blue Mouthguard, with White ‘fins’. Meet the requirements for level 3 for impact performance and level 2 for retention(19N). The OPROshield models include the patented OPROfin retention system which gives the OPROshield the best tention (fit) performance of any self-fit mouthguard in the world.

The revolutionary design offers maximum protection and unprecedented comfort if you closely follow the detailed fitting procedures. Offering maximum protection against front and concussive blows whilst keeping the palate clear for improved breathing and speech. Features 21 high flow, self forming fins. Includes Mouthguard Case, and How To Fit CD and £6000 GBP Dental warranty, see pack for details. Please note that this mouthguard is not suitable with fixed braces.

You can buy your Mouthguard to protect you from impact and help the fight with prostate cancer from here

Opro360 RespiBelt – Breathing Training Device

A breathing training device developed at Loughborough University for Opro has helped to prepare Britain’s Mo Farah and America’s Galen Rupp to claim the Olympic Gold and Silver medals in the men’s 10,000 metres.

The innovative next generation training device fits around the lower chest and ribcage to provide a training load to the breathing muscles as the chest expands during breathing. It works by restricting oxygen flow, hence making the intercostal muscles work much harder and become stronger in the training environment.

It is easy to work, light, affordable comes in different sizes and does not hinder training like some other oxygen training devices can.

The Nike Oregon Project Team of athletes including Farah and Rupp uses RespiBelt as part of the athletes’ training preparations for the London Olympics 2012. The multi-national running team is directed by world-leading coach Alberto Salazar.

“RespiBelt acts like a dumbbell for the breathing muscles, loading them without restricting the ribcage. Improved breathing muscle efficiency means more oxygen reaches the exercising muscles leading to increased strength, power and endurance,” said Ross Weir, co-founder and innovation director at Progressive Sports Technologies, a spin-out company from Loughborough University Sports Technology Institute. He continued: “Athletes can adjust the belt to vary the intensity; pulled tighter for a higher load brings strength and power gains while exercising at a lower load for longer benefits endurance events such as the 10,000 metres.”

The benefits of training the breathing muscles have been well researched and validated. Building on the extensive research supporting the use of mouth-held inspiratory muscle training devices such as Powerbreathe. Opro and Loughborough University explored whether similar results could be achieved using RespiBelt. Results have been really encouraging and we are excited that athletes across a wide range of sports are starting to adopt the product.

Why a Compression Belt?

Unlike mouth based training devices, RespiBelt loads the breathing muscles around the ribcage using compressive elastic fabrics. This means that training of the breathing muscles can be achieved as the same time as other forms of training i.e. while out on a run, on your bike, in the pool, sparring etc. This provides the vital benefits of ‘training specificity’ to the physiological adaptations made. It’s simply not practical to train with a mouth based device in the same way or for all your training program, although the use of both products as part of your training regimen can be beneficial.


Two key physiological mechanisms are improved. The first is a direct increase in breathing muscle efficiency allowing you to work harder for longer at the same level of exertion. The second is the delay of a cardiovascular reflex that protects the respiratory system of which the breathing muscles are a part, which reduces the availability of blood to the exercising limbs to prevent critical respiratory fatigue. Delaying this reflex maintains exercise performance for longer. Exercising with RespiBelt brings about training benefits that can boost physical performance.

Key Benefits of the Opro 360 Respi Belt:

• Added resistance for muscles of breathing
• Adjustable to change training load on the breathing muscles
• Can help provide you with a competitive edge
• Real time respiratory training during exercise
• A ‘dumbbell’ for muscles of breathing
• Simple to use
• UK innovation, manufacturing and materials
• Backed by scientific research and developed in partnership with Progressive Sports Technologies at the Sports Technology Institute, Loughborough University
• The Oregon Project Team, run by world leading coach, Alberto Salazar, uses RespiBelt as part of the athletes’ training preparations.

Available in Sizes XSmall, Small, Medium, Large, XLarge.

XSmall 75cm – 80cm 29.5” – 31.5”
Small 81cm – 88cm 31.9” – 34.6”
Medium 89cm – 96cm 35” – 37.8”
Large 97cm – 106cm 38.2” – 41.7”
XLarge 107cm – 118cm 42.1” – 46.5”

RespiBelt is available to buy online at Sugar Ray’s Here

Dentist Made Mouth Guards – Are you getting a Good Deal?

Years ago, the only Gumshields available was cheap boil and bite mouthguards, many contact sports did not make you wear them and those where it was in the rules didn’t always enforce it. Sound’s mad right, Not wearing a mouth guard or buying the cheapest available, but they just simply wasn’t available on the market.

Now day’s that has all changed and not only because safety has improved but no one really want’s to loose any teeth and have expensive dental treatment, the cost of a top quality tooth protector is small in comparison and generally people want the best level of protection available to them. But where did it start?

Shock Doctor came and changed every thing in the self-fit gum shield market, now you could get a product that didn’t just shield your teeth but offer other protection from more serious injures resulting in blows to the head with accidental or intentional within contact sports. Then we had Brain-Pad revolutionise the double gumshields market with a mouthguard that helped prevent ko’s. The problem we often found with these products was the fit of the mouthguard itself, often bulky, slightly uncomfortable and of course the dreaded gag. No many people brought up with gumshields they are second nature but for many old school boxers and rugby players etc, they were simply unnatural, so they stuck with cheap gum shields. Finally Opro hit the market, their system with the fin system moulded around the teeth and the result was a less bulky mouthguard with superior fit compared with the current products on the market.

All good products, that have changed and advanced the market at a good price but essentially though these products are all self fit, they mould to your teeth but not to your gum line which believe it or not is the most important part of a mouth guard to get the correct protection and fit. They are also not bespoke in length causing you to gag because they are to long and trigger your gag reflex. So the perfect answer go to the dentist, where your get an impression made mouth guard that fits your teeth. But did you know some of the Dentist products off the shelf are machine finished meaning that they still don’t fit that all important gumline.

So you go to the dentist and they send your impressions where to get your mouth guard? well quite simply they go to a dental labatory that hey use, they may or may not specialize in making mouthguards and they may make many or just a few, without asking you wont know. They may have developed a specialized mouthguard or be using techniques from years ago, without asking you won’t know. So when Piranha approached us about their Dental mouth guards, we were quite simply blown away. Let me tell you a bit about them and why the mouthguard market is about to be revolutionised again.

The Piranha guard custom fit mouthguard comes complete with everything you need to create your bespoke dentist’s gumshield, made by a GDC registered dental technicians in their state of the art dental lab that specialises in innovative techniques in mouthguard technology, ensuring you are getting the best dental mouth guard available without having to go to your dentist or paying over the top prices to get the best mouth guard available. I have seen people paying £80-£120.00 on a dental mouth guard and heard horror stories of more than that.

Piranha Mouthguards are completely hand made and finished to fit your teeth and gums, many bespoke gum shields available are machine finished, meaning they don’t fit your gums correctly, believe it or not the most important part of mouth guard protection. Developed by Roots Dental Laboratory, Designed by Dentists, Tested by Athletes and Scientifically Proven.

As used by Boxing Stars such as James De Gale, Enzo Maccarinelli and Martin Murray

Simply Return your dental impression in the freepost bag provided and Receive your custom fit Mouthguard back in 7 days.

Benefits of a custom fit Mouthguard / Gumshield:

- Improved Performance
- Increased Strength
- Maximum Comfort
- Injury Prevention

Piranha Guards are a perfect fit to not only your teeth but your gum line. The specialist design ensures that your Piranha Guard is comfortable and it will not make you gag. All Piranha Guards are hand crafted by registered Dental Technicians and are based on an exact replica of your mouth. They are made to an optimum scientific thickness to ensure proper protection. Our products are similar to what you would get from the Dentist, only better and are the best mouthguards available on the market.

Kit Includes:
- Impression putty (2 x colour, 2 X white)
- 2 impression trays
- Instruction guide
- Impression medical bag
- Free Post Return envelope (No Postal Charges to send your impression off or recieve your custom mouth guard back)

When you get your bespoke, custom fit mouthguard back, it even comes with a stylish carry tin!

This product is not suitable for children under the age of 9 years old. If you wear a brace or another fixed orthodontic appliance, the Piranha Guard impression system may not be suitable. We need to know the age of the person who will be wearing the mouthguard so we send the correct impressions kit, please leave in the message box at the time of ordering.

We can offer you a full range of Dental Mouth guards made by Roots Dental Laboratory from brand’s Piranha Guard and Ampro and quite simply they are the best on the market. At a fraction of the Price, we do three ranges of dentist made moutuguards with that all important stylish designs that are the best you will find at www.sugarrays.co.uk

Piranha Guard Custom Fit Dentist Premium Mouthguard £55.00
Piranha Guard Custom Fit Dentist Team Mouthguard £45.00
Ampro Custom Made Dentist Pro Mouthguard £45.00

By J Starsky

Is Boxing Behind The Times on Hydration?

I was watching the Australian open and the great length’s that the Players took to avoid dehydration to compete to the best of their body’s ability for a substained period. There is no doubt in my mind that Murray and Novak Djokovic avoid cramps and performance drop because of the lengths Tennis players go to rehydrate properly and to have the best supplement programme to aid there natural nutrition diet.

I am sure one thing we will all agree is that there is not many sports that match the gruelling conditioning needed in Boxing and few if any that surpass it. 12 Rounds of boxing is the ultimate test of two evenly matched people at the same weight giving it there all. If you have an off day in Football or Rugby you can be subbed or rely on your team in Boxing you can’t have an off day. So every advantage counts right? You have got to be as fit and strong in the ring as you possibly be, peak at the right time. So it suprises me still the amount of Boxers that take none or very little in the way of supplement products. It makes sense doesn’t it, when you step into that squared circle you need to be sure that you have trained as hard as you could of done and why many people are doing this, without supplementing your diet are you missing out on an extra edge?

Dehydration can lead to poor performance when exercising. If you want to make it to the end of your training session in the best possible condition and with the maximum training benefit, you need to be thinking of drinking long before you feel thirsty.

Even slight dehydration, such as a 1-2% loss in body weight (or 640-1600ml of sweat lost in an 80kg fighter) can have up to a 20% negative effect on performance, according to research. A loss of just 2% in your body weight may affect your ability to exercise; a 4% loss can cause exhaustion. If you’re competing, for every 1% drop in body weight there’s about a 5% drop in performance.

If you’re performing high intensity exercise, a sweating rate may be between 1-2.5 litres per hour when it’s hot. While it’s not really realistic to consume more than a litre per hour, it’s best to minimize dehydration as much as possible and this is where Sports Fuel Comes in. I mean you wouldn’t fill a high end sports car with the wrong fuel so don’t do it to your body!

Drinking Water on its own is a poor rehydrator because it dilutes the concentration of sodium too much in the blood, reducing thirst before you are truly hydrated and affecting cell function. Your drink is not just about hydration though, you need carbohydrates important in maintaining exercise and sport performance. Electrolytes that promotes proper rehydration and other key nutrients. All essential for maintaining exercise and sport performance.

Sports drinks can be split into three major types:

Isotonic sports drinks contain similar concentrations of salt and sugar as in the human body. Hydration & Energy. For standard intensity exercise and racing

Hypertonic sports drinks contain a higher concentration of salt and sugar than the human body. Boost Energy, for short intensity and interval sessions

Hypotonic sports drinks contain a lower concentration of salt and sugar than the human body. Max. Hydration. For hot condition or low intensity exercise

In our opinion from all sports drinks available on the market Nectar, tastes the best and offers regular users of energy products the latest nutritional science in a format that makes drinks fast, clean and precisely. They specialise in making products that taste good and Nectar Fuel Systems can make a Hypotonic, Isotonic or Hypertonic sports drink from one product. Fast, clean and precise. No more messy powders to mix. Simply Choose your Race fuel 1 pump = Hypotonic. 2 pumps = Isotonic. 3 pumps = Hypertonic.

So don’t waste your workout performing below par, Rehydrate properly and see what it can do for your workout!

J Starsky

Rival Boxing Visionary? Yes They Are!

Rival Boxing Visionary? Yes They Are! Rival’s innovations in boxing are changing the industry and this is just the start of it. Rival are proud to be the first in the boxing world to use d30 Intelligent Shock Absorption in there new line of equipment.

d30 Intelligent Shock Absorption is a patented shock absorbing material, engineered with Intelligent Molecules. At slow speeds teh molecules inside d30 flow freely making it soft and flexible, whereas at high speeds teh molecules lock together to become an excellent shock absorber.

d30 offers considerable more protection than convential foams, making it perfect solution to enhance the internal protection in equipment and accessories.

As an example, with our new d30 Intelli-Shock Bag Gloves, seeing as the d30 hardens upon contact, not only have they been able to reduce the amount of energy transferred to the body by 40% (compared to most super bag gloves on the market), which means there is a drastic reduction of stress upon impact, but they have also been able to make the glove approximately 38% (compared to most Gel bag gloves on the market) lighter than regular bag gloves with gel technology available on the market.

The Rival d30 ntelligent Shock Absorption products are shown here

TITLE GEL® Boxing Equipment


The new and exclusive to Sugar Ray’s in the U.K Gel Enforced Lining® and special multi-layered foam padding make this the most comfortable and most protective training equipment you have ever experienced. The GEL® lining delivers an unbeatable layer of custom form fit and impact resistance for the ultimate in style, performance, protection and power. From the carefully selected hides of full-grain leather, the triple nylon stitching, the moisture-wicking anti-microbial inner lining, to the technological advancements in design and craftsmanship, GEL® delivers round after winning round. All GEL® training equipment is guaranteed for complete customer satisfaction and one full year from the date of purchase against any defects, less normal wear and tear. Sugar Ray’s customers, once you try the Title GEL® line you will not go back to your regular training equipment again.

Title Boxing Equipment is available to buy from Sugar Ray’s Here

Freddie Roach On The Heavy Duty Sweatsuit

Freddie Roach On The Heavy Duty Sweatsuit

Hall of Fame trainer Freddie Roach owns and operates the Wildcard Boxing Club. He also trains his fighters at the Wildcard. Roach fought as a pro himself out of Las Vegas with Eddie Futch ending his pro career with a record of 41wins and only 13 losses. Upon retiring as a professional boxer in ’87-‘88, Roach began working alongside Mr. Futch and eventually began training fighters on his own – his first World Champion was Virgil Hill. Freddie Roach has since gone on to train and produce a total of 17 World Champions. Roach has also been honored as Trainer of the Year in 2003 by the Boxing Writers of America and has been inducted into the World Boxing Hall of Fame, the New England Boxing Hall of Fame, and most recently the California Boxing Hall of Fame. Freddie Roach continues working as one of the most sought after trainers in the world and looks to add to his already long and impressive list of World Champions.

“I recommend the Sweat Suit to all my fighters.” Freddie Roach – Boxing Hall of Fame Trainer, Voted P4P Top Boxing Trainer in the World.

The Heavy Duty Sweatsuit is our best selling sauna suit that uses your natural body heat that is generated from any type of physical exercise to increase perspiration during training. The increase in your body temperature due to the sauna effect the sweatsuit creates helps increase your calorie burning. This enables you to maximize the weight loss in your workout and in certain circumstances doubling or tripling your workout results. The entire body is stimulated through perspiration therefore helping to rid the body of excess water weight gain and helps melt away unwanted body fat. The sweatsuit is used from top professional sportspersons in boxing, rugby, bodybuilding, horseracing jockeys to the everyday person.

This really is a great sweat suit!.

Available in S/M, Large, XLarge, XXLarge and NEW XXXLarge.

You can buy one from us Here

Our Sweat Suit Design

Our Sweat Suits are designed to ensure minimal air flow is allowed in or out of the suit creating a rise in temperature within the Sweat Suit known as the “sauna effect” hence the suits are also referred to as Sauna Suits. Wearing the Sweat Suit in any form of physical activity will cause an increase in your body temperature causing your body to sweat.

The Science behind Sweat Suits

The misconception amongst people is the Sweat Suit will only help lose water weight. It is true the Sweat Suit will help lose water weight and this can be a great benefit to those that hold excess water weight but the Sweat Suit does so much more to battle weight loss.

The Sweat Suit accelerates weight loss during exercise by increasing your metabolic rate. This means not only does exercising in the Sweat Suit require more energy but the Sweat Suit stimulates your body to burn fat. This means that instead of using carbs or muscle tissue, fat is the fuel of choice, meaning you lose weight in an effective manner. It is fact that exercising in the heat really can “burn off” the pounds.

More Sweat Suit Use = More Sweat

The fitter and better acclimatised you become to exercising in warm conditions, the more readily you sweat due to better thermoregulation. This is great for athletes using the Sweat Suit to acclimatise to hotter climates and also means the more often you use the Sweat Suit the more you will sweat.

Losing Fat while you Rest

During the hour or two after exercise in the Sweat Suit, you continue burning calories faster than normal as your body pays of the oxygen debt, replenishes its energy reserves and repairs muscle tissue. The longer and more intense the work out in the Sweat Suit, the greater this “after burn” will be. This post exercise increase in Resting Metabolic Rate (RMR) is called the excess post exercise oxygen consumption or “after burn” and comes chiefly from the body fat stores.

Increases Health and Well Being

Sweating has proven its effectiveness in flushing out toxins and disease and maintaining optimal physical as well as mental health. Sweating helps the body cleanse itself and replace older dead cells and also sweat clears bacteria out of surface layers of the skin. The process of sweating helps improve circulation from the blood vessels, and gives the skin a fresh look and feel. It also helps to remove toxins from our body and other minerals and chemicals our body might have absorbed from the environment or from food or drink we’ve ingested.

Don’t just take our word for it

Here is an article written in 2010 by leading Elite Sports Nutritionist Freddy Brown currently working with Professional Rugby Clubs, having supported Great Britain Wrestling Team, Great Britain Boxing Team and a host of professional boxers. Freddy is currently working for the Rugby Football Union’s head nutritionist under his Perform and Function banner.

Benefits of Sweats Suits by Elite Sports Nutritionist Fred Brown
Sweating Down – Rationale for “turning up the heat” in training
Firstly it should be said that, as with many strategies in boxing, there is a compromised to be reached between the advantages that may be gained by achieving a certain weight, physique, and body composition, compared with the negative impacts these may have on our performance and health. Undoubtedly dehydration impairs athletic performance (as little as 2% bodymass), as well as concentration and cognitive function. Indeed a recent fMRI study showed that dehydrating 3 kg (modest by the standards of many boxers) can reduce the volume of fluid around the brain by as much as 30% (Dickson, et al., 2005). I am not yet aware of any studies that indicate how efficiently this brain fluid is replenished when we rehydrate. However, there is method to this madness. Here are some of the reasons some may choose to “dry out”…

Size Matters
Amateur boxing rules aim to prevent disparities on club shows over 2kg; that’s how much size matters! When one considers that lean mass (ie our muscle) is 74% water, you can see how feasible it is to artificially “make a weight” far below your natural size. In addition, carbs in the muscle are stored with an excess of water in a ratio of 3:1 (Mackay, 1932). This means that when fully “carbed up” your muscles and liver may hold up to an additional 500g of carb and 1.5L of water – a total of 2Kg. This is on top of normal cellular hydration. If you’ve sweat-down as well, you can see how fighters like Ricky Hatton can pile on 6-8Kg in the 24 hr between weigh-in and fighting.

Killer Calorie Control
Exercising in the heat really can “burn off” the pounds. For example, populations in tropical climates often have a basal-metabolic rate 5-15% higher than those in cooler climates (Henry, 2005). Observations are frequently made that, for exercise carried out at the same power-output (e.g. running at a predefined speed), an increase in temperature can increase energy expenditure by over 5% (CONSOLAZIO, 1961; Pugh, Corbett, & Johnson, 1967). This is often a whole weight-category (ie the difference between welter and light-welter). This is thought to happen by a process called cardiovascular drift. Your blood-vessels relax in order to dissipate the extra heat, meaning your heart has to beat faster to maintain the flow to your muscles – even though your running-speed/exercise intensity may be the same.

Effective Fat-Fighting
Not only does exercising in the heat require more energy and so help with energy-balance, but the it stimulates your body to burn fat (Cheung & McLellan, 1998). This means that instead of using carbs or muscle tissue, fat is the fuel of choice, meaning you lose weight in an effective manner.

Train hard, fight easy!
This mantra favoured by old-school boxing coaches has some “real weight behind it” when it comes to physiological adaptations. Training in a depleted state is known to enhance adaptations to endurance training, while “heat shock proteins” released in training at high temperatures are known to switch on genes involved in aerobic and anaerobic fitness adaptations and to impact on inflammation (Morton, Kayani, McArdle, & Drust, 2009). Training in these conditions will decrease the subsequent negative effects of inflammation and muscle break-down (Morton, et al., 2009), meaning that if you suffer in the short term, you’ll be a cool, calculating fighter come fight-night.

Freddy Brown is an Elite Sports Nutritionist currently working with Professional Rugby Clubs, having supported GB wrestling, GB boxing and a host of professional boxers. Currently working for the RFU’s head nutritionist under his Perform and Function banner.

Cheung, S. S., & McLellan, T. M. (1998). Heat acclimation, aerobic fitness, and hydration effects on tolerance during uncompensable heat stress. J Appl Physiol, 84(5), 1731-1739.
CONSOLAZIO, C. S., R; MASTERSON, JE A. (1961). Energy Requirements of Men in Extreme Heat. Journal of Nutrition, 73.
Dickson, J. M., Weavers, H. M., Mitchell, N., Winter, E. M., Wilkinson, I. D., Van Beek, E. J., et al. (2005). The effects of dehydration on brain volume — preliminary results. Int.J.Sports Med., 26(6), 481-485.
Henry, C. (2005). Basal metabolic rate studies in humans: measurement and development of new equations. Public Health Nutrition, 8(7a), 1133-1152. Mackay, B. B., M. (1932). THE RELATION BETWEEN GLYCOGEN AND WATER STORAGE IN THE LIVER
Morton, J. P., Kayani, A. C., McArdle, A., & Drust, B. (2009). The exercise-induced stress response of skeletal muscle, with specific emphasis on humans. Sports Med, 39(8), 643-662.
Pugh, L. G., Corbett, J. L., & Johnson, R. H. (1967). Rectal temperatures, weight losses, and sweat rates in marathon running. J Appl Physiol, 23(3), 347-352.

Sweat Suit Advice

A sweatsuit is sometimes referred to as a sauna suit or Vinyl Suit, they are very popular with boxers and its main objective is to aid weight loss by increasing the temperature of the body, which in turn
encouraging sweating and speeding up the burning of energy (calories).

The main advantage of the sweat suit is to maximize the effect of the exercise, working you harder, the suit causes the build up of body heat and an increase in sweating that makes the body react as if it were getting a much tougher workout than it actually is. This in turn makes it possible to have a comparatively short and sedentary exercise workout, but for that workout to have the same beneficial effects as a much tougher and longer session.

The overall result of any activity performed whilst wearing a sweat suit is the loss of weight and this loss comes from water loss and calorie burning, both of which are good for the body and the scales.

These suits normally have elasticized necks, cuffs and trouser bottoms to retain heat and moisture. They are lightweight and offer very little restriction to movement, but they do make the body feel warm very quickly wearing a sweatsuit will make your exercise more uncomfortable and you very hot and sweaty, even though the exercise performed in the suit may be quite light. It is always necessary to take a shower or a bath after performing any exercise in a sweat suit.

Much of the weight you lose from wearing a sweatsuit is from sweating and water loss, but the work out session will be harder you should be to replace 100% sweat loss during exercise. If you’re performing high intensity exercise, a sweating rate may be between 1-2.5 litres per hour when it’s hot. While it’s not really realistic to consume more than a litre per hour, it’s best to minimize dehydration as much as possible.

You can purchase a sweatsuit from here

To avoid Dehydration please read the article below

J Starsky


Dehydration is bad for you and your work out! you’re just about to start off on
a long training session. But if you want to make it to the end in the best possible condition and with the maximum training benefit, you need to be thinking of drinking long before you feel thirsty.

What is dehydration?

During high intensity exercise, the watery part of your blood – the plasma volume – decreases as you sweat and the concentration of substances such as sodium, chloride and glucose in your blood
increases. In an effort to keep the right balance, known as homeostasis, your body triggers a cascade of physiological processes to try and maintain cardiovascular function for the exercise you’re
doing. For instance, your heart beats faster, blood flow increases and your breathing quickens. Then, as your body temperature rises, you sweat more to cool down.

Dehydration is a downward spiral, which is made faster by a hot day, hard training or insufficient fluid intake, and since you also need water to absorb carbohydrates and electrolytes from your digestive tract, exhaustion is the natural consequence.

A much more subtle cause of dehydration – but with the same result – involves our adrenal glands, known as the stress glands, which sit on top of our kidneys. These produce various hormones including cortisol, adrenalin and aldosterone. Aldosterone helps control sodium, potassium and fluid levels. The problem is that under the stress of ongoing, intense training sessions or long run’s without sufficient recovery, levels of aldosterone can fall, and as they do, sodium levels in the blood drop too. The knock-on effect is that the body pulls sodium and water from surrounding body tissue into the blood to maintain balance, leaving the cells dehydrated and sodium deficient.
The result? Apart from craving for salt and vinegar crisps or other salty snacks, again it’s fatigue, poor performance and potential burnout.

Fluid needs for Exercising
In general, we need to drink about two litres of fluid a day to be properly hydrated. However, it’s quite likely that exercise will increase our fluid needs. The more you sweat, the more you need to drink to replace the lost fluid. Some people naturally sweat heavily, but even small losses can cause fatigue. Plus, the fitter you are, the more effectively you keep your body cool – so the more you sweat! Training harder, running longer or exercising in hot and humid surroundings will also make you sweat more.

How much is enough?

Since we all have different sweat rates, different exertion levels and training lengths in varied conditions, there’s no set rule for hydration volume. So the answer is a frustrating ‘it depends’.

Even slight dehydration, such as a 1-2% loss in body weight (or 640-1600ml in an 80kg fighter) can have up to a 20% negative effect on performance, according to research. A loss of just 2% in your body weight may affect your ability to exercise; a 4% loss can cause exhaustion. If you’re competing, for every 1% drop in body weight there’s about a 5% drop in performance

Crucially, don’t wait until you’re thirsty to start drinking. You need to drink regularly enough during the day to prevent the subtle signs of dehydration, becoming evident (thirst, headache, growing
fatigue, irritability, inability to concentrate and so on).

Current fluid replacement guidelines advise that the goal should be to replace 100% sweat loss during exercise. If you’re performing high intensity exercise, a sweating rate may be between 1-2.5 litres per hour when it’s hot. While it’s not really realistic to consume more than a litre per hour, it’s best to minimize dehydration as much as possible.

Drinking too much has risks of its own and can lead to hyponatremia, which is a dilution of sodium levels, and something you might want to watch out for.

The only accurate way to determine exactly how much to drink is to record your nude body weight before and after exercise or training session, taking into account whatever you drink during your workout. So if you lose a pound (453ml) during a exercise session, you should drink at least that much extra in future sessions of the same intensity and in similar conditions.

A good way to monitor your hydration state is during, or before any training session, is to look at urine colour and smell – ideally it should be light yellow and clear in appearance, with no distinctive
smell! In practical terms, always take in fluid at regular intervals during and after your workout ends.

Sports Drinks

Water on its own is a poor rehydrator because it dilutes the concentration of sodium too much in the blood, reducing thirst before you are truly hydrated and affecting cell function. Conversely, a
sports drink containing sodium will stimulate thirst and help maintain the desire for drinking.

Your drink is not just about hydration though, it’s one of the best sources of riding fuel too. If you’re exercising for over an hour you need carbohydrates to restock glycogen levels in your blood to feed
your muscles and brain.

Where you need to sustain fluid levels and maintain performance, opt for a drink where the carbohydrate composition is low (below 7%). Some research also suggests that protein, which could be in the form of L-glutamine or branch chain amino acids (BCAAs) in sports drink may
assist endurance training and reduce breakdown of muscle mass.

Avoid carbonated and high carbohydrate drinks as these will be emptied more slowly from the stomach and slow down rehydration.

Which fluid?
Which fluid you opt for depends on how hard you exercise, and for how long. However, choose a flavour you like to encourage you to drink more. If you’re exercising at a low-to-moderate intensity for less than an hour, then water is great. If you find it difficult to drink large quantities of plain water, try adding some juice or squash, which will also provide you with some carbohydrates to help restock glycogen stores and add a pinch of salt.

Staying Fluid

An hour or two before your exercise, drink 500ml of water or sports drink.

Plan to take in between 150-300ml every 15-20 minutes if your session lasts more than 1 hour.

If your exercise session lasts 1-3 hours, you need to consume 30-60g carbohydrate every hour. This equates to at least 500ml sports drink with 7% carbohydrate solution.

Aim to replace fluid losses as completely as possible after exercise.

For events of more than three hours or in hot weather, including sodium is essential – so checks labels and look for between 20-40mmol/litre NaCI.

If you like energy gels, check the labels – you can get isotonic ones, avoiding the need for additional water, but you’ll still want to check your overall fluid levels for long Run’s or training sessions.

After exercise
How much fluid you need depends on how much you lost, but you’ll probably need at least 500ml. Try to drink 1.5 litres of fluid for every kg of weight lost during exercise, or keep drinking until you pass light-coloured urine.

Alcohol and Exercise
Although alcohol in moderation is fine, it’s not a good idea to drink it just before exercise as it has a detrimental effect on co-ordination skills and exercise performance and also
increases injury risk. You also need to rehydrate properly before drinking alcohol after running – alcohol can cause dehydration and slow down recovery from injury.

Drink Jargon

Isotonic Useful if exercising for more than 1 hour. Contains fluid, electrolytes and 6-8% carbohydrate. Some products will have additional vitamins and minerals too, for example Lucozade Sport, SIS GO or Powerade. Some are too low in sodium for very intense training or rides, or during hot weather. Often people find that drinks based on maltodextrin and fructose are more easily tolerated on the stomach than those based on sucrose. Many sports drinks come as powders, so
you can make them up to your own concentration. Look for sachets that you can pack with you and then mix with water when needed.

Alternatively you can easily make up your own isotonic drink by diluting 200ml orange squash with 1 litre of water and adding a pinch (1g) salt.

Hypotonic More dilute and may contain electrolytes but with lower levels of carbs.

Hypertonic High levels of carbohydrates and some will also contain protein – popular in endurance training to prevent carbohydrate depletion. Those based on glucose polymers provide more fuel and are less sweet, but should be used with isotonic drinks to ensure adequate

As always you should get doctors advice before under taking any new exercise resumé and seek professional advice for your training needs. This is intended as a help full guide to point you in the right direction with your training. It is for educational and resource purposes only. It is there to help you make informed decisions about fitness training. It is NOT a substitute for any advice given to you
by your physician.

Before adhering to any Sugar Ray’s information or recommendations you should consult your physician. Please understand that you are solely responsible for the way information on the Sugar Ray’s website is perceived and utilized and you do so at your own risk.

In no way will Sugar Ray’s or any persons associated with Sugar Ray’s be held responsible for any injuries or problems that may occur due to the use of this website or the advice contained within.

J Starsky

Gymboss Interval Trainer

Gymboss Interval Trainer. This quality interval timer will make any workout easier to plan and execute with more accuracy and consistency.
One or two different time intervals from 2 seconds to 99 minutes
Auto mode keeps repeating through intervals
Set up to 99 rounds
Manual mode acts as countdown timer
Alarm by beep, vibration, or both
Alarm duration of 1, 5, or 10 seconds
AAA battery included
Size of a small pager
Water and shock resistant
Maximize your training to increase:
Anaerobic endurance
Cardio endurance
Increased VO2max
Muscle strength, size, and endurance
Fat loss



Boxers, Grapplers, and Martial Artists can benefit from the Gymboss personal boxing training timer which allows you to time ANY round time followed by ANY rest time from 2 seconds to 60 minutes.

Training 3 minute rounds and 1 minute rest is good, but seldom are matches a steady 3 or 5 minutes of fighting. Often there are many short 10, 20, or 30 second high intensity bursts within a round followed by very short recovery periods. Training for these shorter, higher intensity periods that are followed by very short rests, may give you the needed advantage over a fighter who does not.

Running and jumping rope are a critical part of a fighter’s cardio training, and mixing intervals of high and low intensity to your training regime can increase your cardio endurance and VO2max. To successfully elevate your cardio fitness to the next level you should train above your comfort zone for 2-5 minutes followed by a 2 minute recovery at a reduced pace, these intervals should continue for 30 minutes. A Gymboss timer is easy and effective for training these intervals as well as any type of aerobic or anaerobic intervals.

A Gymboss timer is also a good tool for weightlifting whether you are training for strength or endurance. Stop guessing at your rest between sets and keep your workout on track by starting a set at a given time interval.

Most boxing round timers limit your training to 3 minute/1 minute intervals, with the GYMBOSS timer you can time any work interval and any rest interval you desire.


Any rest period you desire (30, 60, 90 seconds, 2, 3, 5 minutes, or any other time you want) can be set. When you complete each set simply push the start button to begin timing, when it alarms (choice of beep, vibrate, or both) begin a new set.

You have set amount of time to complete your workout, using a GYMBOSS in auto mode you can begin a new set at a time interval of your choice, when the timer alarms simply begin another set, this will continue repeating and will also display how many sets you have completed.

The possibilities are endless and you control the workout intensity to reach your specific goals.

Interval time
workout duration
# sets completed
90 seconds
30 minutes
20 sets
2 minutes
30 minutes
15 sets

GYMBOSS timer clips to your belt and alarms by beep, vibrate, or both.
Stop staring at the clock, watch, stopwatch, or GUESSING at your rest between sets?? …Maximize your strength, endurance, physique, fat loss………

Rest period between sets is an integral factor to the success of any strength training program. Depending on your training goals and level of conditioning, optimal rest periods between sets can vary from 10 seconds up to 5 minutes! It takes 3.5 to 5 minutes to fully recover from a set of intense exercise, however, resting for this time period to allow complete recovery is not optimal for all athletes. Here are some of the recommended rest intervals for different training goals.

You want to be stronger to perform better, your optimal rest period is 3-5 minutes, allowing you to produce the greatest muscular force possible for each set performed, and thus receiving the greatest absolute strength gains from your training.

A rest period 30-90 seconds creates high lactate levels in the exercising muscles forcing the body to improve its ability to combat the accumulating lactate thereby improving your ability to sustain near maximal contractions over a given time period.

These are general guidelines and no matter what your sport or fitness passion may be, understanding the science of rest between sets is critical to reach your training goals. Different rest periods produce very specific results, it is up to you to decide which rest will be of greatest benefit to you, and the GYMBOSS timer will make it easy to reach your workout goals faster, and with better results!GUARANTEED!!!!!!

While lifting weights GYMBOSS can be used two different ways:

In “Manual” mode set your desired rest from 10 seconds up to 59 minutes, each time you finish a set, just start the timer again. Easy and accurate.


Figure out how long it takes to complete a set and your desired rest, (for example: 10 reps takes 30 seconds + 1 minute rest = 1minute 30 seconds). Set timer to 1 minute 30 seconds and using the”Auto” function, timer will continue to alarm every 1 minute and 30 seconds signaling you to start a new set. In just 30 minutes you can do 20 sets!!!!!!
Stop staring at the clock, watch, stopwatch, or GUESSING at your rest between sets?? …Maximize your strength, endurance, physique, fat loss


If you are a runner who wants to improve your race time or a walker who wants to run, you can improve through the use of intervals by running for short periods at a pace significantly higher than your normal comfort zone followed by intervals of easy running or jogging. While this type of training is usually regarded as an advanced training technique for the experienced runner training to develop speed and raise their anaerobic threshold, the average runner or even walkers can benefit from this training as well.

The technique is to introduce into your normal routine some short periods of slightly higher pace for a short period such as 1 minute. Then drop your pace back below your normal pace for 2, 3, or 4 minutes. Continue these intervals during your running or walking routine and each week as your comfort level improves you can lengthen the fast pace and shorten the rest phase putting a slight extra stress on your system which will, in time, lead to an improvement in your speed, aerobic fitness, and your anaerobic threshold. These intervals are easily timed with a Gymboss timer.

Tabata – 20 seconds work followed by 10 seconds rest – 8 sets – brutal, but effective. Originally designed to sprint for the 20 seconds, trainers now use for any cardio training and also for strength endurance using large muscle groups such as squats, leg press, deadlifts, power cleans, and other movements as well. Its only 4 minutes, but it is 4 very demanding minutes.

Power Cleans, Squats, Dead lift – Complete a rep every 8 seconds for 10 minutes.

Kettlebells – 5 power snatches L arm, then R arm, 5 swings L arm, then R arm. Accomplish this in 1 minute, then rest for 30 seconds. Increase the weight as necessary staying within the 1 minute. 10 sets to begin working up to 20 sets. If you don’t have kettlebells, dumbbells work well also! Adding 10 squat thrusts after the swings is a good addition but you‘ll need to increase the time as appropriate.


Stuck in an exercise slump? Try Interval Training to revitalize your aerobic workouts. Interval Training will improve your aerobic capacity, the ability of the body to remove oxygen from the air and transfer it through the lungs and blood to the working muscles. You’ll raise your anaerobic threshold; the point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated. Thus, you’ll be able to work out harder and longer. You’ll burn more calories, thereby improving your physique, plus you’ll add more challenge and interest to your workouts – keeping you on the road to fitness.

Simply put, Interval Training means varying the intensity within a workout. The Swedes call this “Fartlek”, or speed play. You add intensity in short bouts that you could not sustain throughout the session. If you consistently keep a moderate intensity during your cardiovascular conditioning, your body adapts over time, and you’ll find yourself on a plateau. To improve your fitness level, add some intense intervals.

Here are some ways to incorporate Interval Training into your routine. Remember to always warm up thoroughly before trying any of these techniques.

Outdoors, walking: walk for five minutes, then speed walk (or run) for one minute, repeating throughout the workout.

Outdoors or treadmill running: run for five minutes, then run a faster pace or sprint for one minute, repeat.

Treadmill hills: walk five minutes, and then incline for one minute, repeating throughout the workouts.

Stationary Cycling: ride normal five minutes, then increase resistance and speed for one minute, repeating throughout the workout.

As your fitness level improves you can increase duration or intensity of the speed interval and/or decrease the resting interval. The key is to go past your comfort zone, pushing yourself a little further each time. By timing your intervals, you’ll get more out of your workout and prevent boredom


Exercise of all kinds can be fun as well as rewarding, but we must also complete our workout within a practical time frame in order to complete the rest of your day’s activities.

Disciplined intervals of exercise and rest are necessary for optimum results for every routine, but clocks, stopwatches, or other timing methods are just not practical. Until now timing your work and or rest intervals is largely a matter of guesswork.

The GYMBOSS interval timer is your perfect workout partner, telling you when to change pace, start a new set, or change poses, with a beep, vibration, or both. GYMBOSS easily controls the duration, intensity and pace of your workout based on your preferences allowing you to focus on your exercise.

Do you try to guess how long 30, 60, or 90 seconds is? Do you find yourself interrupted by others? Is the duration of your workout unpredictable? How does this affect your workout?

When you take pleasure in physical activity, it’s not exercise! The GYMBOSS Interval Timer can help you enjoy getting fit, and once you reap the benefits, you’ll easily find time for it everyday. Before you know it, you’ll be looking, feeling and performing great!
Body For Life Workout
Weight Training
Running / Sprinting
Cardio/ Aerobics
Boxing / Martial Arts
Interval Training
Circuit Training
Learn To Run
Tips for Using Your GymBoss Timer for More Productive Work Outs:

Learn to Run – The GYMBOSS Interval Timer repeats through two different time intervals, notifying you to begin your running or walking intervals. Your beginning running program couldn’t be easier if you had a trainer at your side!

Running – Train to run better, faster and longer with interval training! Begin with short periods of running at a pace slightly higher than your normal comfort zone, followed by intervals of easy running or jogging.

Cardio – Customize your own workout on a stationary or spinning bike, treadmill, elliptical, or any other cardio trainer.

Yoga – Set for 1 minute intervals and change positions at every alarm.

Stretching – Set for 35 second intervals and change positions at every alarm.

Circuit training – Set for 1 minute intervals and change stations at every alarm.

Curves – Set vibrate alarm to 35 seconds and change stations at each alarm. Listen to your own music at Curves or complete the Curves program at your gym or home.

Weightlifting – Start a new set every 90 seconds. In 30 minutes, this will yield 20 sets.

Additional GYMBOSS benefits:
Plan an exact workout duration
Take advantage of consistent rest and/or work intervals
Avoid distractions
Focus on your workout, not the clock


There are all sorts of official reasons why people should exercise and you can find those in any health magazine, Web site or book, I am going to give you the “other” reasons to run. The reasons that motivate most people:

Food I love food. I love to eat. I love a good meal, I love a good snack, and I love healthy food and not so healthy food. The more I run means the more I can eat.
Time for You Your kids do not come running with you (usually). On the days they are driving you the craziest, you will exercise harder or longer. Even if they aren’t driving you crazy, the break is wonderful.
Time with Friends Run with friends to motivate each other when one of you doesn’t feel like running. The exercise is the added bonus; the visiting was our reason to get out. We often met for a run when we didn’t feel like running but wanted to visit.
Food Oh yeah I mentioned that one already!
Looking Good Exercise helps to circulate your blood and oxygen. People who exercise always have a glow to their skin. Your hair will shine. And you will feel better about your body.
Feeling Good When you look good, you will feel fabulous. It is amazing how you can run stress and problems away.
Sleeping Less When you exercise and are in a routine you need less sleep so you actually have more time for things.
Enjoy your Learn to Run program. It includes information, goal setting, and actual workouts. It will be geared to people who have never run before with options for those who want it a bit more advanced.

Week 1 So you’ve decided that you want to learn to run. Running is wonderful sport. As we have already covered, there are many reasons to run. Before you start you need to think about why you want to run and what you plan to get out of it. You can’t feel successful if you haven’t determined what success is.

Runners come in all forms. If you attend any of the fun races around town you will be amazed at what you will see. You will see people of all walks of life, of all sizes and shapes and all levels. The beauty of running is that everyone can do it. You maybe fast or slow but you will benefit.

Take a couple of minutes and write down five reasons why you want to start to run. Then turn these into some concrete goals. Keep the goals reasonable for the time frame. You won’t be running a marathon in eight weeks —But you could in about 17. You won’t lose 50 pounds in eight weeks but you could aim for 5 to 10.

Example: I want to feel better, sleep better, lose 5 pounds, get out of the house, improve my fitness, run a marathon when I turn 50, run 3 times a week, etc.

The goal of this program is to be able to run 5-8 km after eight weeks. Ideally you would like to pick a local fun race as your goal. Check out your local running store.

To get started, you have to start.

This program will include a running guide for the week as well tips and hints to teach you to run properly. Each week we will increase the amount of time spent running. Important points to keep in mind:
Set a goal for yourself
Rest — Days off are as important as running
You need good running shoes
It is O.K. to have sore muscles, stretch them out. Put check pain out with your doctor
If you are on a main road, light post to light post is approximately 100m
It is O.K. to walk and O.K. to stop
Running Schedule:
Day 1- Run for 2 minutes, walk for 1 minute. Repeat 4 times
Day 2- Day Off
Day 3 – Run for 2 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes
Day 5- Day off
Day 6- Run for 2 minutes, walk for 1 minute. Repeat 4 times
Day 7- Day off

Week 2 Re-identify your goals. You need to re-read these every day.

Have you picked a fun run to do as a finale to your training? Go to the Internet and search your city to find some local runs you can do.

Running schedule:
Day 1- Run for 3 minutes, walk for 1 minute. Repeat 3 times
Day 2- Day Off
Day 3 – Run for 3 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes
Day 5- Day off
Day 6- Run for 3 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Add in 15 minutes of stretching after each run. Important stretches to do are:
See also stretching.com
Only stretch when you are warm, not before you race. If you feel you need to stretch a bit before you start to run, walk for about 5 minutes first.

Week 3 O.K. you have been running for a few weeks. It is now time to start to figure out what you need for running. Although touted as a “cheap” sport you can spend a lot of money on running. There is always more you can buy to increase your running. I will give some suggestions but make sure you only get what you need. It is O.K. to run in an old t-shirt and shorts. It is not, however, O.K. to run in just any shoes. Make sure to find out about the best running shoes for you from an expert. Head off to a local “running” store.

Running gear
Dry Fit — Wick away clothes — There are clothes out there that take your sweat and wick it off your skin. The layer closet to your skin in kept dry. You stay cool or warm, depending on the weather. This material is available in everything from running bras to socks. If you find you are too hot or cold in what your run in, consider switching different items over.
Learn your running preferences. I keep much cooler if my shoulders are bare so like to run in a bra top — A tank top with a built in running bra. I also prefer snug fitting running pants. Others prefer t-shirts, shorts or sweats. Make a note if after a run, something is very uncomfortable, so you don’t wear it again.
If you are running in cooler weather, work in layers. Start with a dry-fit base and layer on top of it. This makes it easier to remove layers if it warms up. If it is cold, windy or raining make sure your outer layer is wind and water resistant.
Running schedule:
Day 1- Run for 4 minutes, walk for 1 minute. Repeat 3 times
Day 2- Day Off
Day 3 – Run for 4 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 4 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 4 Injury Prevention. There are so many good things about running but people often do get injured. Following are some things to do and keep in mind to prevent injuries.

Make sure your workouts include the following components:
Cardiovascular exercise – Running, biking, swimming, walking, playing, etc
Flexibility – Stretching for about 15 – 30 minutes twice a week
Stability and Balance — Every so often try balance exercises like standing on one foot, then add lifting your leg up and own, closing your eyes, or doing a squat. If you go to a gym ask about a wobble board— What a different experience — www.slam.ca/health0201/16_balance-cp.html
Strength. We need to maintain our tone and muscle strength. As we age we need to make sure we are doing some form of strength work. Read about the benefits in preventing osteoporosis at http://www.nof.org.
Running schedule:
Day 1- Run for 5 minutes, walk for 1 minute. Repeat 3 times
Day 2- Day Off
Day 3 – Run for 5 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 5 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 5 Where are you at? Look back at your list of why you want to run? Are you starting to feel the effects? You may not have lost a lot of weight— By the way, many people find that the numbers on the scale won’t change but their clothes start to fell a lot looser. As you increase muscle you burn an extra 45 calories per day per pound of muscle.

Are you enjoying time to yourself? Or would you rather run with someone? I like to either run with a friend or with headphones on. I like to listen to books on tape. If you do run with a headphone try to avoid running on roads. Are you able to get away and run? If you can’t find the time, maybe you need to get up earlier? Go at lunch?

We all have times when we exercise better. Some people are morning people and some get energy bursts in the evening. If you are having trouble running, try a different time of day.

Running schedule:
Day 1- Run for 5 minutes, walk for 1 minute. Repeat 4 times
Day 2- Day Off
Day 3 – Run for 6 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 6 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 6 Here are a few things we need to keep in mind when we are running in the warm weather:
Make sure you stay hydrated — If you are drinking your 8 to 10 cups of water a day as recommend by nutritionists you are doing a great job already. You also may want to include drinking water while you are running. You get fanny packs with water bottle holders that are a great way to carry your water.
Watch your intensity — When it is really warm your body can overheat
Try to avoid running at the hottest times of day — Early morning or evening are best
Always wear sunscreen
Watch diuretics — Things that dehydrate you like coffee and alcohol
Pay attention to what you are wearing. If you are too hot on a run jot down what you have worn and don’t wear it again. I find my shoulders are my heat gage. If I have them covered on a run on a hot day I overheat. I need to run in tank tops.
Running schedule:
Day 1- Run for 7 minutes, walk for 1 minute. Repeat 4 times
Day 2- Day Off
Day 3 – Run for 6 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 7 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 7 Running journal. It is a great idea to keep a running journal. A coil book works great. Use the journal to keep track of the following:
Your goals and dreams from weeks one and two.
Your running schedule
Notes on various runs -
What you wore when you were too hot/cold
Uncomfortable clothing (I always run in running pants, I don’t like loose shorts)
How you felt — were you full, hungry, tired
What you ate before a run
Running routes
Anything you want to remember for another run
This journal will help you keep track of your goals and successes. It also helps remember certain things to avoid. I have a friend who found that one sports drink gave her stomach cramps but had no trouble with another. The best part of the journal is that you know where to find everything. You can even print these articles out and keep them with it. Have fun.

Running schedule:
Day 1- Run for 8 minutes, walk for 1 minute. Repeat 4 times
Day 2- Day Off
Day 3 – Run for 7 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 8 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 8 Running Routes. Have you been running the same route all the time? Are you getting bored of running? Sometimes it helps to change your route. If you are having trouble getting out and running maybe you need a change. When I ran with a girlfriend we usually ran the same route. We were so busy talking that we really didn’t look around us. But when I run alone I don’t like to do the same route very often. I like to have new things to look at and new experiences.

Ideas for route changes:
Run in the opposite direction
Drive and run on some of the pathways. I love to run downtown. Calgary has an amazing path system.
Run in a new neighborhood
Run in a different direction each time you leave your home
Run on a treadmill once in awhile
Keep it fun. If you have a favorite running route, E-mail me and we will let others know some great places to run.
Running schedule:
Day 1- Run for 8 minutes, walk for 1 minute. Repeat 4 times
Day 2- Day Off
Day 3 – Run for 7 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 8 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 9 Cross Training. Why cross train? Isn’t this a running program? Cross training uses more muscle fibers, as well as works them differently; it stimulates additional strength and overall fitness gains. It reduces risk of injury because you don’t over use any muscles and you don’t get bored.

We need to cross train so that we continue to improve our fitness level. Like with dieting, we reach a point where our body plateaus. We need to give it a jump-start by altering our activities. Cross training can vary week by week. As we have done through this program, Day 4 has always been an alternate activity. It can be as simple as playing a game of golf, biking with your family, or walking with a friend. Or it can be specific training that will improve your running – interval training or hill training. At some point your cross training also needs to start to include some muscle work.

Running schedule:
Day 1- Run for 9 minutes, walk for 1 minute. Repeat 4 times
Day 2- Swim, walk, bike 20 minutes
Day 3 – Run for 8 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 9 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 10 Running Form. I know this seems like an odd topic for the last week but I wanted to wait until you had a rhythm going. If you go watch any running race or club you will see many, many different running styles. Your body has your own style but there are a few pointers you need to watch out for:
Keep an erect posture
Your arms and hands should be relaxed and lightly bouncing — Try running with a soda cracker in your hands. If you crush it you are too tense, relax.
Avoid large of movements — Lifting your knees too high or your arms swinging out of control. Ideally running is a smooth sport.
If you aren’t sure of how you are running pop into a local running store and ask someone to watch your form for a few minutes!
Well this is it. You are a runner. You are running for 30 to 40 minutes now, which is approximately 5 to 8 kilometers.
Congratulations. Running 10 minutes and walking a minute is the standard of a run/walk program. Many people run this way all the time. You can decide if you want to continue with this or you may want to take the walking out. Some people run 8 minutes and walk for 2. Decide what feels best for you. You can stick with this schedule or add a few more minutes every few weeks. If you feel ready for more — Farther distances, faster times — check out the running programs at your local running stores and fitness facilities.

Good luck and have fun! I hope to see you at a race!

Running schedule:
Day 1- Run for 10 minutes, walk for 1 minute. Repeat 4 times
Day 2- Swim, walk, bike 20 minutes
Day 3 – Run for 9 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 10 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Running Disclaimer: The running information presented on these pages is intended as an educational resource and is not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any of the exercises described on these pages or any exercise technique or regimen, particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert.

Cleto Reyes Review

Cleto Reyes Castro was born on April 26th 1920 in Mexico City. Cleto had to start working at the age of 12 in a saddlery that manufactured baseball goods. In 1938, cleto reyes took part in an amateur fight and his performance was so outstanding that the public ended up throwing coins into the ring floor; however, the pounding was so hard that he was convinced not to fight again. He chose, instead, to mead the gloves he had used during the fight and this started his career in glove manufacture. subsequently his gloves obtained the approval of the local boxing commission (COMBOX DF), and in 1945 the Cleto Reyes gloves were used in a world championship fight for first time on “La Condesa Arena” was the setting of the fight between the second Mexican Champion, Juan Zurita, and Ike Williams. Currently, Cleto Reyes products have a prominent place in the international market and are exported to five continents with the approval of the main world organizations. Cleto Reyes truly are the “Gloves of the Champions” sometimes called the punchers gloves or referred to as mexican gloves. If you hear a brand saying mexican style they mean a Cleto Reyes copy, unfortunately for these brands mexican leather is unique and all Cleto Reyes Gloves are manufactured in there own factory still run by the Reyes family, imitation is impossible to the Cleto Reyes standard.


Sugar Ray's Look Good, Feel Good……Fight Good!

Sugar Ray’s custom wear section shows a variety of boxing shorts, vests, poncho’s, gown’s, ring jackets and corner jackets. There are some custom off the peg designs available to buy and examples of bespoke items you can design for yourself. For a Free quote fax us your design on 0845 260 6227 or post it to us. For your convenience there is a custom form available to print from the custom wear button on the right hand side. Have what the professional’s wear, we have designed shorts for many professionals as seen on Sky Sports. You can also have your Designs made by top boxing Brands Lonsdale and Ampro.
Sugar Ray’s Look Good, Feel Good……Fight Good!