Last night I had 20 Dreams to giveaway …

Disclosure. This post is a review of a product I was sent for free.  All opinions are my own.

Games have always been something we have enjoyed in our family, but during this winter lockdown we have been playing even more, whilst it is too cold to spend much time in the garden. So I was very pleased to be offered the chance to try out the brand new 20 Dreams game for free.

20 Dreams, a creative storytelling card game was ‘dreamt’ up by Karen Stallard, an Arts Psychotherapist. It focuses on using the more emotional side of your brain, rather than logic. Then launched as a small business venture with a successful Kickstarter campaign last summer.

Dispatch was quick and I was glad to see the care that had been taken to ensure the product was plastic free, with just a couple of paper strips to secure the cards. Every little helps to try to reduce plastic pollution. Plus a nice small box size was a bonus too, as not everyone has space to store many large games.

In fact, even the box gets used during the game as the ‘penalty box’ for incorrect guesses. Great innovative use of the box.

The game has different variants depending on how many people are playing. So there is a 2 player cooperative game, working together to collect points or a 3-6 player competitive game or a team version. So far we’ve tried playing it with 4 and 5 players, including over Zoom.

You take it in turns to tell a dream which includes the 3 picture cards and expresses the emotion on your white card. The other players then have to guess which emotion it is from their own coloured pack. Get it right and the dream teller earns points, but get it wrong and the penalties start stacking up!

The rules suggest a certain number of rounds depending on the number of players. Well son2 insisted we continue playing until all the emotion cards ran out as he was enjoying it so much, so you can adapt your own variations too.

As mentioned above, we did also try it out over Zoom. Great for mental health and wellbeing, to be able to involve those that lockdown has forced into a lonely isolated lifestyle. Ideally this would be best with a game set each or at least to have given a player pack to the person playing remotely. However we didn’t have this opportunity so our workaround was for him to write down the list of 20 emotions and cross them out once played.

I have to say son1’s emotions were impossible to guess. Every dream he told in a flat monotone, with barely any story around the 3 pictures. Very hard to work out what he was feeling so I think I wrongly guessed “calm” every time for him, until someone else played that emotion card. Meanwhile he seemed to deliberately guess almost the most opposite emotion possible for the rest of us. I’m not sure if it was tactical play on his part, but it meant all his blue cards ended up in the penalty box. And for the final scores, we all were negative, although son2 was the winner being least negative points. But everyone had great fun, even son1. We were in fits of giggles over how hilarious some of the stories were.

The dream teller is supposed to start each dream saying “Last night I had a dream” and end it by saying “and I woke up feeling …?” Well son2 even involved his bear by wearing the outer box showing those phrases.

The box indicates that this is the 2020 classic pop art edition and their online shop also says 1st edition, so looks like there will be more releases to look forward to. Any suggestions for what other versions you would like to see?

I believe that our family are all more analytical than creative, so I would be very interested to play this with a different group of people too, as I’m sure the dynamics of the game will be quite different. And the 20 Dreams website says that it can also be used as an educational tool by parents, teachers or therapists, with plenty of resources, tools and ideas detailed.

The game is aimed at age 12+ but on the website, they suggest that it can be adapted for younger or neurodiverse players by removing the more difficult emotions to make the game shorter and more accessible.

The only thing that did slightly surprise me was that the box says ‘Made in China’. I had just assumed that as a small start-up business, who had taken the effort to help protect the environment by avoiding single-use plastic, that the product would have had a lower carbon footprint and supported other local industry if made in the UK.

20 Dreams currently retails at £14.99. Great value in my opinion. I can certainly highly recommend this game, which has been very well thought out. Fun for all the family across the generations.

And I’m hosting a rafflecopter competition to giveaway a 20 Dreams game to one lucky winner. What a fun prize.

a Rafflecopter giveaway – Please click on the link to enter.

And you may see my other giveaways here.

I’d love to hear your idea for a new game.

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Guest post: 4 Ways To Improve Your Running Speed

Whether you run for the joy of it or are prepping your 11^th marathon, sooner or later, you’re going to want to boost your running speed—to shave off seconds, or even minutes, from your personal best.

If you’ve reached that point, then today you’re in the right place.

In this article, I’ll unravel four training strategies for taking your running speed to the next level.

Let’s lace up and dig in.

Hill Reps

The extra resistance of going up a hill puts a much greater demand on your body and cardiovascular system than running on a flat surface—the more challenging, the better.

Although hills come in various sizes and inclines, the main idea is the same—You run up the hill as fast as you can with good technique, then jog or walk down for recovery.

Here’s how to do them right. Start by locating a hill that’s roughly 150 to 200m in length with an incline that’s enough to test you but not to the point where your form goes south.

Then following the warm-up, run up the hill at your 5K pace, or a little bit faster.  Once you get on top, jog down at a very easy pace to recover, then repeat the process for 15 to 20 minutes.

Make it a goal to maintain the same effort level as you climb you the hill. Engage your core, keep your shoulders loose, and gaze straight ahead.

Go Plyo

Plyo training consists of high-velocity, explosive exercises that depend on the power produced through the stretch-shortening cycle by often performing bodyweight jumping movement.

These are an awesome way for you to increase your power output and athletic performance.

Again, don’t take my word for it. A study published in the Journal of Strength And Conditioning Research reported that middle and long-distance runners who did plyometrics for six weeks improved their race results by up to 4 percent.

Just like sprinting, a few minutes of plyometric can go a long way.  Try doing 5 to 10 minutes after completing an easy run or as a part of your weightlifting sessions.

Just make sure to push your body to the max. Here are some of the best plyo moves for runners:

• Jump roping
• Box jumps
• Burpees
• Med ball toss
• Jumping lunges
• Jumping squats
• Skipping drills
• Standing long jumps

What’s more?

Typical plyo moves are technically more demanding and call for good form for making the most out of them while staying injury-free. To err on the side of caution, consider hiring a personal trainer to evaluate your form or filming yourself so you can assess your form. 

Strength Train

Not all the steps required to improve your running speed are running steps. Your cross-training activity—as in, non-running workouts—can also greatly impact your ability to crank up the speed and maintain it. One of these favorite cross-training options is strength training.

A regular weight lifting routine achieves the following:

• Helping run faster by improving power and neuromuscular coordination.
• Preventing injuries by but not only strengthens muscles but also joints, bones, ligaments, and tissue.
• Enhancing running economy by promoting stride efficiently and coordination.

Here are some of the strength moves that are the most beneficial to runners.

• Pushups
• Planks
• Back squats
• Front squats
• Lunges
• Deadlifts
• Nordic curls
• SB hamstrings curls
• Russian twists

 To build your routine, feel free to either focus on one area (upper body, lower body, or core) or pick a couple of exercises from each area for a total body workout.

Avoid Overtraining

Don’t assume that giving it your all every day will make you better a runner—in fact, push your body too much too soon, and you’ll be asking for injury and burnouts.

When you exercise, especially when you push your body hard, you create micros tears in your muscles. The only way to let those micro-tears and damage heal by letting your body rest.

As a rule of thumb, don’t perform back-to-back days of intense training—at the very least, give yourself one recovery day per week.

How do you know it’s time to ease off?

Here are some of the signs that you’re running your body into the ground.

• Chronic fatigue
• Chronic aches and pains
• Elevated resting heart rate
• Mood swings and irritability
• Inability to focus
• Loss of coordination and balance
• Poor athletic performance
• Loss of appetite
• Unexplained weight loss
• Feeling like you’re getting sick
• Poor sleep

Conclusion

There you have it. In order to improve your speed, you simply need to put the following tips into practice. Then it’s just a matter of time before you start reaping the results of your hard labour. The rest is just details, as the saying goes.

What about you? Do you have any favorite speedwork you’ll love to share with us? I’d love to hear from you in the comments section below.

About the author:

David Dack is an established fitness blogger and running expert. When he’s not training for his next marathon, he’s doing research and trying to help as many people as possible to share his fitness philosophy. Check his blog Runners Blueprint for more info.

Guest post by David Dack
Images purchased by David Dack from Fotolia

Guest post: When should I replace my running shoes?

“When should I replace my running shoes?” This is a common question all runners have. But why should you even consider swapping your running shoes?

Here’s the truth. Even if your shoes feel as valuable as gold, they won’t last you forever.

As you log in more miles, the cushy foam starts to get compressed under the weight, and the outsoles begin to go bald. Once your shoes are past their prime, they can no longer protect your body from the repetitive pounding, leading to soreness and injury.

That’s why it’s always vital to know when to replace your shoes.

To help you make the right decision, I’ve compiled a list of tips and signs to help you decide when your shoes are indeed done. This guide will show you how long-running kicks typically last, the telling sign of a worn-out pair, and when to replace your running shoes.

Sounds good?

Let’s get started.

The Exact Range

Estimates on how long running shoes should last vary, but the rule of thumb says to look for new ones every 400 to 500 miles. This means if you average 15 miles per week, you’ll need new kicks every six to eight months.

Of course, I guess you could keep running in worn-out shoes, but just like driving a car on bald tyres, the risks of something going wrong increases each time you stride the ground.

However, the 400 to 500 miles rule is not cast in stone. It’s simply a rough estimate. The exact mileage depends on many factors, such as your body weight, running style, training intensity, and more importantly, the surface on which run.

So, for instance, if you run on tough terrain or trails, you’ll need to swap your trainers for a new one sooner than if you primarily stick to softer surfaces.

The Signs to Check for

Here’s what you need to do to make sure that your sneakers don’t run you into the ground.

Keep track of your Shoe Miles

It’s often hard to tell just how many miles you have logged in your shoes, especially when you are not following a detailed running plan, or rotate through many shoes.

Here’s how to make it easier.

Use a permanent marker to write down the date of first use on a part of your trainers that won’t get worn off, then keep track of your mileage in a diary to know when it’s time to swap them out.

You should also consider using running apps such as Strava that let you monitor your mileage in different pairs of shoes. Some apps may even inform you once you’re past that 500-mile mark and suggest that you start looking for a new pair.

Check the Outsole

The outsole consists of the rubber part of the shoe that gets in contact with the ground from heel to toe. It plays an essential role because it offers the clearest sign of wear and tear.

The outsoles of your running shoes are equipped with treads, just like car tyres, which helps reduce landing’s impact and grip the road. As you log in more miles, the rubber on the bottom outsole begins to wear away.

Look for any bald spots on the outsole of your trainers where the rubber has broken down.  This is especially the case if the tread is entirely gone or the outsole is completely white.

You’re Feeling Pain

Wear, tear, and mileage aside, one more thing to check whether you need to ditch your shoes is your own body.

When your sole-mate no longer offers ample support and protection as they did when you first started using them, it usually leads to pain.

If you’re starting to experience annoying little pains, especially aching arches, sore soles, painful knees, tender shins, and other small nuisances, then it’s time to assess your shoes.

Conclusion

There you have it! The above guidelines are all you need to make sure you know when it’s time to turn off the switch on your running shoes and look for new ones. Just make sure to head to the nearest running speciality store when looking for new sole-mates. That way you make sure you make the right decision both for your wallet and running enjoyment. The rest is just details.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep running strong.

About the author:

David Dack is an established fitness blogger and running expert. When he’s not training for his next marathon, he’s doing research and trying to help as many people as possible to share his fitness philosophy. Check his blog Runners Blueprint for more info.

Guest post by David Dack
Images purchased by David Dack from Fotolia

Guest post: How does the Ketogenic diet work?

Guest post by Ricard Ponsi of Workout-Temple

Nutritional ketosis is a dietary protocol whose objective is to improve our metabolic flexibility when using fatty acids as the main energy substrate. For this, the intake of carbohydrates is limited, depending on the individual, approximately 50 g net per day.

With this we generate low levels of insulin in plasma and, subsequently, a reduction of glycogen levels in muscular and hepatic reserves. In the absence of the main fuel of our body (glucose) the ketogenesis process is activated, where the liver will produce ketone bodies to feed the different tissues and cells.

KETOSIS is a NATURAL state that human beings have experienced since the beginning of time. Therefore, we are evolutionarily adapted to use both energy substrates (ketone bodies and glucose), which means that past civilization may have consciously sought a state of fasting or induced ketosis. This is why, evolutionarily speaking our physiology seeks an alternative mechanism to glucose as it is the only source of energy.

Photo source: https://pixabay.com/

Nutritional ketosis and metabolic flexibility

We can define the metabolic flexibility as the efficiency of our body when using energy substrates depending on demand such as walking, running or sprinting. Remember that, although our glycogen reserves (both muscular and hepatic) are limited, the same is not true of our fat stores, the latter being able to represent a much greater amount than the former. So… Why doesn’t our body use fats? What happens is that in a traditional diet based on hydrates (and not always from the best sources) our body always finds plasma glucose and glycogen stores full. Therefore, it does not need to look for any other energy source. Our body has simply ‘forgotten’ how to use fats as energy. It is here when the ‘low carb’ or ‘ketogenic’ guidelines are an interesting tool.

Adaptation to a new fuel

It is the process called Ketoadaptation, which we could define as the process through which human metabolism adapts to the use of fats optimally as the main source of energy. In the beginning a drastic change it can condition sports performance and your daily life, but in most of the cases the symptoms are diluted after the first week.

Symptoms of Keto-adaptation:

– Fatigue
– Worse sports performance
– Dizziness
– Cramps
– Constipation
– Palpitations

Once past the moment of adaptation we will see how the symptoms disappear, signal that our metabolism works optimally and achieving efficiency in both our sports and personal performance.

Very important considerations

Ketosis is NOT a pathological state. And I must emphasize this because, in a still very widespread way, nutritional ketosis is often confused with diabetic ketoacidosis.

Many symptoms may be due to a lack of electrolytes during the beginning of the ketosis process. There is a reduction in glycogen levels and, as a consequence, also a loss of water associated with this glycogen. With this loss of water there will be a ‘drag’ of electrolytes that we should know and replace, with special emphasis on 3 of them.

– Sodium DRI = 5000 – 7000 mg
– Potassium DRI = 1000 – 3500 mg
– Magnesium DRI = 300 – 500mg

I must emphasize that nutritional ketosis is NOT a hyperproteic diet, but moderate or protein-adjusted. The amount of protein is maintained at constant values depending on the objectives of the subject, and can range between 1.4 to 2.0 g / kg body weight.

Ketosis and sports performance

Resistance discipline: In this type of activities there are promising investigations and cases of ketoadapted athletes where the fat / glycogen use ratio is optimized, which positions as a great tool to maximize performance. Nutritional ketosis improves fat oxidation and metabolic flexibility, which is vital in long-term efforts where the main energy system is aerobic.

Discipline of strength: In disciplines where the main component is strength and power, the dominant energy substrate is the path of phosphogens, which is not impacted by a nutritional ketosis.

Hypertrophy training: This modality seeks to increase the total volume (series and repetitions) so the glycolytic pathway is a very important metabolic pathway. Since nutritional ketosis reduces muscle glycogen levels and also circulating insulin, it makes sense to think that it is not the optimal state to build muscle mass.

Conclusion on keto diet

In my opinion, the ketogenic diet can be an interesting strategy to introduce in periods of 6 to 10 weeks (a couple times a year) and benefit greatly from its effects.

During the intervention time there are very notable improvements in fat loss (extensive benefits proven), while maintaining the muscle mass and keeping performance levels measured through RM in different exercises.

Guest post by Ricard Ponsi and Pere Coll
Originally posted on the Workout-Temple website here.

Guest post: Common Keto Mistakes and How to Avoid Them

I understand, it’s hard for you to gauge your progress when you’ve only followed the ketogenic diet for a week or two, or even a whole month. The magic happens internally, and the only way for you to record your progress is using the weighing scale or measuring parts of your body (and how you feel too, to an extent).

A lot of beginner’s screw things up at the beginning once they realize things aren’t as straightforward as it was thought to be.

Here are some common keto mistakes beginners make and how YOU should avoid them, so your keto journey doesn’t have to go through hiccups and you can maintain your ketosis stage.

Obsessing over the scale!!!

If you’re stepping on the scale when you wake up, before lunch, after lunch, and after dinner, then STOP! This obsession will only lead to disappointment. Your weight changes throughout the day, especially after meals.

When you’re frequently disappointed, you’ll start to self-doubt that may lead you to throwing in the towel.

Sure, you’re on a low-carb diet … But you really think your weight isn’t gonna change after a meal? Be reasonable!

Photo source: https://pixabay.com/ (Creative Commons license)

The best time to step on the scale is the morning when you wake up. If possible, every morning, around the same time for consistency. Keep it fair to yourself, and don’t fret too much about the digits on the scale! Write down what you see every morning for the next few weeks.

Once you see a pattern emerging, you’ll thank yourself for doing this.

Too much meat, bro

Yeap, too much protein can be counter-productive for you in a keto diet. When you’re in a low-carb diet, your liver can convert amino acids into glucose for energy, in a process called gluconeogenesis. Fancy, huh?

Remember, the point of entering ketosis is to prevent the body from using glucose as a main energy source. The protein you consume should only be enough to maintain muscle mass.

You should be keeping your daily protein intake below or at 1 gram of protein per day, per kg of body weight. So, if you weight 60 kilograms (133lbs.), keep your protein at 60 grams a day.

A good place to estimate your keto macronutrient needs that suit your goals is by using a keto macro calculator (like this one from Perfect Keto.)

The wrong mentality

A lot of people start with a diet to lose weight in a short period of time. It is possible, but you must be realistic.

An internet “guru” can claim that he lost 15 lbs within the first week of a diet he discovered (followed by a link to a course you have to buy), just as I can claim I have found the eternal cure to cancer. Don’t be fooled by these crazy marketing claims.

If done right, you can lose a lot of weight (2-10 lbs) within the first week, because your body loses WATER WEIGHT, not fat. And this too, depends on so many factors such as your metabolism, how active you are, and so on.

In the medium term, due expect weight loss of only 1-2lbs a week, and even a slower rate in the long term. You can’t get discouraged. Following a ketogenic diet is a lifestyle and a commitment in the long run. When you’re not there mentally, you’re gonna give in to sugar cravings and the hunger, which will kick you out off ketosis!

Taking the wrong types of fats/proteins

Keep your fats in check. Fats are a necessary part of a keto diet, but not all fats are good. Processed fats, such as hydrogenated oils and partially hydrogenated oils in junk food, fast food, and margarine should be avoided.

Avoid processed vegetable oils such as sunflower oil, corn oil, canola oil soybean oil, and a few others.

The best proteins to take on a Keto diet are plant-based proteins, not to say you can’t have animal meats, though. Too much fatty meat has been linked to heart diseases and high cholesterol levels. You should not follow a ketogenic diet just to lose weight, but to have a healthier life in the long run.

Keto protein supplements are a great way for you to meet your protein needs when it’s not convenient for you’re a strict-protein diet.

Take-Home Message

To every keto beginner out there, you need to have a lot of patience and commitment. Do your research, stick to your plan, be honest to yourself, and the results will come forth. As mentioned, you may lose a lot of weight initially, but don’t expect it to be like that the following weeks!

Guest post by Sarah Peterson
“Sarah is the Content Director at Perfect Keto, with a mission to help as many people as possible achieve optimal health and well-being.”