Christmas Fitness Offers

December 14, 2012 By

 CHRISTMAS DISCOUNTS ON PERSONAL TRAINING, GYM MEMBERSHIP AND FITNESS  PRODUCTS

The Foundry Personal Training Team

To celebrate the festive season we’re going to be giving you the chance to grab some unbelievable offers for personal training, membership to Foundry:east, great fitness shop products and gift vouchers for your friends along with some of our favourite workouts and tips to beat the holiday indulgences.

All these great diScounts are available on our Facebook page here: www.facebook.com/PersonalTrainingLondon but we’ll be updating this blog post to include all our great Christmas offers.

 

Offer 1

Fat Gripz

“On the 1st day of Christmas my true love gave to me, 33% off Fat Gripz from The Foundry”

Our first Foundry Christmas gift is a whopping £12 off a pair of Fat Gripz from Shop @ The Foundry. Fat Gripz give you the benefits of thick-bar training – at a fraction of the price. They instantly turn any bar, dumbbell or cable attachment into thick bars.  To claim this offer please enter the discount code Sickswans2012  at checkout.

 

 

Offer 2

Bobble water bottle

“”On the 2nd day of Christmas The Foundry gave to me a filter for my Bobble for free”

Buy any small or large Bobble and receive a free filter worth £6.99 from Shop @ The Foundry. Want the benefit of filtered water out and about but without the price tag and environmental impact of bottled water? The Bobble is a BPA free reusable water bottle which which filters tap water into better tasting healthy water at a fraction of the cost of bottled water. The perfect gift for yourself or someone else. To claim this offer please enter the discount code H2O at checkout.

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Merrells Barefoot: The “traditional looking” alternative to Vibram Five Fingers

October 21, 2011 By

Having seen first hand the popularity of Vibram Five Fingers over recent years, there’s no doubt that the desire for barefoot footwear has grown exponentially. We have also found that fitness enthusiasts are divided into two distinct camps on the Five Fingers: aesthetically you either love ‘em (“Wow they’re cool!”) or hate ‘em (“Urgh, they’re so ugly!).

barefoot footwear foundry

Merrell Trail and Pace - The discreet option for barefoot enthusiasts

After months of wooing, researching, trialling and testing different brands, we are delighted to announce that we have put in our first order for the Merrell Barefoot range which will be arriving in store next week.

Aesthetically beautiful (not a stray toe in sight), the Merrells have been tried and tested by our researcher, Dave – everything from weight training and running to general wear around the studio and while out and about.

Although the Merrells receive less attention and raised eyebrows than the Vibrams (whether that’s a good or a bad thing is up to you!), they offer an excellent barefoot alternative to the traditional trainer. The Merrell Barefoot sole is manufactured by Vibram therefore, whichever of our ranges you choose, be rest assured that the quality of the product is outstanding.

foundry vibrams

Vibram Five Fingers - Do you love 'em or hate 'em?

If pure barefoot functionality and funny feet are your thing, there’s nothing closer to your ideal than the good old Vibram Five Fingers (new stock in store today!). However at £85 a pair, the Merrells offer a cheaper and more “normal looking” alternative to the Five Fingers (which start at £95 for a pair of Classics) and we hope this will open up the barefoot footwear market to many more people who want to give it a try.

Visit us at Shop @ The Foundry and get your pair of Merrells from the beginning of November while stocks last! We are offering £5 off every pair until 14th November 2011.

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Why Vibrams FiveFingers are great… but only if you use the correctly!!

October 7, 2011 By

A recent study by the American Council on Exercise evaluated the benefits of Vibram FiveFingers for barefoot runners with interesting and important results.london vibrams barefoot running foundry

As we often explain to our customers who purchase VFFs from Shop@ The Foundry, the key to injury free barefoot running is to SLOWLY transition to this new technique. Consider VFFs as a new tool that offers protection for your foot whilst learning (or relearning for most of us) a skill we’ve had since birth.

The key observations from the study were:

  • Running barefoot, with or without Vibrams, offers reduced knee flexion which is generally associated with lower injury rates.
  • Those with forefoot striking style tend to show greater plantar flexion, enabling them to better absorb the impact forces of running
  • Heel-striking in Vibrams or when barefoot causes  a higher rate of loading than wearing typical running shoes (this was discovered in half of the participants)

As the ACE study concludes:

“The bottom line is that runners must first and foremost modify their running style for ultimate safety and benefit, and this should be done gradually through regular practice. Once that is achieved, Vibram FiveFingers can be a safe and effective shoe for those who want to experience the feel of barefoot running.”

So, by all means, buy Vibram FiveFingers, wear them around the house, sprint over short distances, build up your time in them but please, please, please, whatever you do, build up slowly to perfect your technique and take advice if necessary!

Interested in learning more about barefoot running? Barefoot Running UK offers barefoot running courses and tuition in and around London. Find out more at www.barefootrunninguk.com.

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Sian Toal – Foundry Trainer and Sponsored Athlete

June 3, 2011 By

It was only a few months ago that Sian Toal first wandered into The Foundry. We sliverpool street personal training londonaw some something special in Sian as a personal trainer and as an individual and, having now joined our team, we know we’ve back a winner!

Since joining The Foundry, Sian has already had some great achievements personally and professionally, including her recent crowning as Miss Fitness England (winning her first fitness modelling competition!). As one of our sponsored athletes, Sian can regularly be seen sporting her new Vibram Five Finger Komodo Sports from The Foundry’s Training Shop, as well as being pinched and prodded by our Performance Director and BioSignature Modulation expert Dave Thomas.

This August, The Foundry will be hosting its first Heavy Weekend in a secret location in Oxfordshire. Along with other special guests, Sian Toal will be one of our awesome “mentors” putting us through our paces. To find out more please go to The Foundry’s Heavy Weekend or email info@foundryfit.com.

This weekend is a big one for Sian as she’ll be participating in the fitness modelling competition FAME. Good luck from everyone at The Foundry – we know you’ll do us proud!!

On getting ready for FAME, Sian says….

At this stage, final week before showtime, it’s always a mix of emotions getting ready for competition. Good and bad! There’s the excitement coupled with nervousness, looking lean but feeling drained, wanting your shining moment on stage but also looking to when it’s over. The preparation teaches you a lot about yourself. How you plan, prepare, handle days when you don’t want to train and dealing with confidence. I’m lucky to have a supportive home life and circle of friends, plus a network of trainers to advise, support and help by sponsoring me!
The amount of drive something like this can give you is amazing. I feel focused, even now for the next one in September, looking forward to getting on to my new three month training plan! I’ve really started to find out what works for me and there’s still so much more to learn! Those people out there who might not want to run races or climb mountains or even get on stage (mind you I still do all of those!) getting a fitness model body and living the lifestyle is still an amazing goal to aim for.

To learn more about Sian Toal, The Foundry’s fitness and body composition expert, fitness modelling, personal training, consultations and nutrition, please contact info@foundryfit.com.

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Our Evening With Barefoot Ted

May 25, 2011 By
barefoot running vibram five fingers london liverpool street

Our sell-out crowd

Last night, The Foundry and London Trainer Network, sponsored by The Training Shop, hosted our sell out talk with barefoot running legend, Barefoot Ted (BFT). As well as being attended by CNN, Women’s Running and Men’s Running magazines and renowned barefoot proponents such as Primal Lifestyle and Barefoot Running UK and from the feedback we have received already, it’s clear to see that our audience of fitness enthusiasts, personal trainers and rehab specialists were inspired by his enthusiasm and knowledge on such a hot topic.

Renowned barefoot running legend from Christopher McDougall’s “Born To Run”, BFT talked about his barefoot experiences and shared some interesting studies on running techniques, as well as his tips on how to transition into barefoot running and get the most out of this experience.

liverpool street personal training london

BFT shows us what not to do

Although impossible to summarise all of his thoughts into this short blog post, we think it’s important to highlight his three key areas for successful barefoot running:

  1. Listening – to the sound of your feet as you are running, and to your breathing
  2. Cadence – focus on the movement and speed of your running pace to achieve the optimum flow of movement
  3. Balance – ensure you stay over your feet while in motion

It’s interesting to note that BFT doesn’t think of running in terms of time or distance; it’s all about the experience – how running barefoot enables you to tune into your body and the environment around you.

So switch off that iPod, feel the soles of your feet against your ground and listen to your body…..

Thanks for yesterday, it was a great lecture and I would certainly like to hear from similar levelled people with an inspiring cause based on some good information and thought.  Those like barefoot ted that challenge conventional wisdom are very welcome in my world.

Lee

Vibram Five Fingers Offer @ The Training Shop

personal trainer training london liverpool street

Spot the odd one out!

To help encourage any newly inspired barefoot running fans, all attendees to last night’s event can redeem the cost of their ticket against any purchase of Vibram Five Fingers at The Training Shop until the end of August 2011 PLUS one lucky participant of our feedback survey will win a copy of “Born To Run” signed and footprinted (!) by BFT himself.

And Finally…

We will be hosting more talks with other inspirational speakers who challenge conventions and make us view health and fitness in a new light. If there is anyone you would love to hear speak at one of our events, please let us know and contact Helen at helen@foundryfit.com.

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Minimalist Footwear Hits the Military Barracks

April 28, 2011 By

The recent barefoot movement has extended past the civilian runner — uniformed men and women have touted the benefits of the innovative new shoe. In fact, all you have to do is Google “minimalist footwear” and “military” to see just how many blogs and forum comments have been dedicated to the topic.

First broaching the subject last year, the Army Times explained that soldiers with lower back, ankle, calf and similar injuries converted to minimalist running shoes, oftentimes at the suggestion of their doctors. According to the article, military doctors are starting to prescribe minimalist shoes like the Vibram FiveFingers. Lt. Cmdr. John Mahoney, Navy doctor and physical therapist at Kandahar, explained that he believed that the VFFs are the best product out there for rehabilitating lower extremity injuries. However, doctors warn the shoes are not for everyone, especially those with very flat feet.

Helo Cast

Special Forces Soldier helo casting during Exercise Emerald Warrior 11 while wearing Vibram FiveFingers. Image credit: Department of Defense, via Soldier Systems Daily

Military bloggers are praising the minimalist shoe. In “Does the Military Allow Minimalist Shoes for PT?” Chris Barber shared that he had knee problems due to days of trail running and jumping out of airplanes while at Fort Bragg. Now he only runs in minimalist shoes. “Since minimalist running has kept me trail running with less pain, I wondered if others in the military — specifically those who are Airborne qualified and have some of the same knee issues as I do — had begun minimalist running.”

Despite the positive military feedback, rumors of military branches banning the footwear have been swirling within many online forums and blogs. In “U.S. Army Bans Vibram FiveFingers,” Dr. Dennis Shavelson shared information from an anonymous source. Essentially, the tipster posted a policy that would affect those attending basic training and officer basic courses.

vibram fivefingers flow

The style of shoe at the center of online rumors.

The alleged policy states that the popularity of minimalist footwear has increased immensely in the last 12-18 months. The anonymous source related that the rise in popularity prompted the United States Army Physical Fitness School to provide “additional guidance as to the definition of ‘commercial running shoes.’” The policy explained that commercial running shoes do not include minimalist shoes, lightweight track/road racing flats, racing spikes or shoes that simulate barefoot running.

The anonymously sourced information rapidly spread through blogs such as Barber’s and Dr. Shavelson’s. Following up on the anonymous tip and the Army Times story, Military Gear Blog spoke with representatives of military public affairs offices to ascertain the most current regulations regarding minimalist shoes.

U.S. Marines

The Marines have no official regulations regarding minimalist footwear when training. “The Marines do not direct or limit civilian footwear,” said GySgt C. Nuntavong. “It’s up to the commander.” However, he did stress that the physical fitness test, otherwise known as the PFT, that was taken once a year required Marines to wear socks with their shoes.

U.S. Army

US Navy Stretching Exercises

If the rumors are true, servicemen and women will have to shelve their minimalist footwear. Pictured are new Navy recruits in Great Lakes, Ill. U.S. Navy photo by Chief Photographer's Mate Chris Desmond.

If the rumors are true, servicemen and women will have to shelve their minimalist footwear. Pictured are new Navy recruits in Great Lakes, Ill. U.S. Navy photo by Chief Photographer’s Mate Chris Desmond.

 

“The Army does not have a policy regarding this, but the Surgeons Generals Office is studying the shoe and the impacts it has or does not have concerning safety for our soldiers when running in army formations,” explained U.S. Army G-1 Sgt. Maj. Thomas S. Gills. “We are also looking at the uniformity and appearance aspect as well (with regard to the variety that have the five separate toes as opposed to the traditional ‘end cap’ for lack of a better term). No decisions have been made at this time.”

SGM Gills reinforced that the research was in its early stages, elaborating that nothing further would be released until Army Leadership reviewed the footwear from an aesthetic standpoint. The Army uniform is conservative and deters away from anything deemed “faddish.” Additionally, he stated that they were waiting on the Office of the Surgeon General to render its opinion on the safety of the shoes for use in Army running formations.

U.S. Air Force

“There is no Air Force-wide wear policy specifically related to the Vibram FiveFingers while in the physical training uniform,” said LtCol Belinda Petersen, Public Affairs IMA. “Any athletic shoe is authorized. Individual commanders make the determination on whether or not their Airmen can wear the VFF during a PT test.”

“Also, there is no Air Force-wide wear policy restriction regarding wear of VFFs during off-duty PT,” she said, elaborating, “One of the Air Force’s top priorities is to develop and care for Airmen and their families. Fitness is one way of taking care of Airmen and is a vital component of Air Force culture. Proper fitness is an important aspect of an overall healthy lifestyle as well as maintaining peak combat capability.”

Navy

“Sailors are not authorized to wear these shoes with the PT uniform during command or unit physical training,” said naval spokeswoman Sharon Anderson in the Army Times article. Chapter 3 of Navy Uniform Regulations states that athletic shoes and socks must be worn with the PT uniform.

Most regulations specify that the yearly PT has to be done in socks and shoes. However, where there is a will there is a way. Soldiers have found a loophole and wear Injinji socks with their minimalist footwear. The socks do not have writing on the cuffs, which is prohibited by various branches of the military.

Injinji Socks

Barefoot-ready socks offer one loophole. Photo from Injiinji

While barefoot shoe wearers share that the shoes do not quite fit the same with the socks, they are happy to be wearing the Vibram FiveFingers.

This article originally appeared on Military Gear Blog, and has been reproduced with permission from the copyright holder.

You might be interested to know that we will be holding a seminar with barefoot running legend Barefoot Ted, taking place on 24 May 2011. If you want to find out more about how to get into barefoot running and how to get the most out of your performance, book tickets now at http://barefoot-ted-eventbrite.com.

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Barefoot running: How and Why?

April 15, 2011 By
Vibram Five Fingers London Liverpool Street personal training

All the equipment you need for barefoot running

After 10 years of treating runners injuries, training runners and researching various aspects of running performance, not to mention my own mixed performance as a runner, I feel qualified enough to make the following statements. Some of what you are about to read is based on empirical evidence gathered over the years from my own experiences, this is mixed, however, with some hard facts and up-to-date thinking by experts in the field of running biomechanics.

Weakness! – Unfortunately most runners, and especially distance (800 metre +), are weak – end of! Any runner heel striking is weak and compensating for weakness. Bouncing up and down – weak. Over rotating the body and arms – weak. Body bent forward at the hip whilst running – definitely WEAK. Not the individuals fault of course, other than that most of us neglect to pay any attention to biomechanics until injured, then reluctantly! We favour spending time manipulating the other variables of training, such as volume, intensity, footwear etc. This behaviour is a common mistake and a classic example of the cart being placed before the horse. Biomechanics, and therefore strength, should be the priority of any athlete both prior and during the training program.

Technique – The problem being, what actually is good technique? and what deviation from such technique should be allowed and explained as an individuals “style”, left alone, or corrected? Here is (some of!) my opinion:

- Initial contact or Foot strike

This should be under the bodies centre of gravity, meaning either a whole or forefoot strike. If the foot, regardless of contact point, extends out in front of the centre of gravity the contact must become soft, this will require and involve excessive pronation to avoid reduction in speed, the pronation will cause the elastic forces to dissipate, effectively decelerating overall movement. In addition the outreached foot will require excessive rotation through the trunk to counter the pelvic rotation and forward weight distribution, this will exacerbate the collapse into the transverse plane and deceleration.

- Body/Trunk position

Should be upright or even slightly leant back! This is possibly the easiest position to effect consciously whilst running. I often instruct runners to open through the rib-cage and lift the Sternum, optimum abdominal muscle action and pelvic position may then be facilitated. The problems with a flexed/forward body position are in that the alteration of the centre of gravity must be compensated for by excessive force production, working to hold the body up against gravity, and excessive forward foot placement. Both factors will cause a loss of reaction force and elastic energy to be used successfully, thus decelerating the overall movement.

- Knees together at initial contact

This is an excellent measure of a good technique, as one foot hits, the knees should be side by side.

- Swing phase begins rapidly

The faster the pace the quicker the ground contact. Dynamic stiffness/strength and structural integrity are required through the ankle and foot to ensure the optimum use of elastic forces and prevent excessive dorsi-flexion and a late propulsive phase. Correct, upright body position must be employed to avoid this and prevent excessive rotation that can be caused by late propulsion and sub-optimal body position. Contrary to some opinion, propulsion is occurring from the moment of initial contact and this is the case for sprint and distance runners.

How to do it? it’s a huge ask to achieve any of the above by consciously altering your running technique or buying a new pair of Newtons or Five Fingers! (seen above). However, I have successfully brought about significant progress towards optimum technique by first identifying a runners primary weakness, usually hip related, then implementing a reactive activation and strengthening program. Put simply, the function and strength of the lower limb, trunk and, to a lesser degree, arms, must be integrated. Hamstrings must be taught to work reactively, Psoas major must be activated to facilitate pelvic control (if you’re thinking Psoas major is a hip flexor – wrong!!) and the hip, and especially Gluteus max, must be strong and reactive enough to give propulsion whilst controlling pronation! Confused? just contact me and I can explain.

Barefoot running? is a great indication of good technique, if you can do it injury free! Don’t buy the shoes and hope for miracles – work on your mechanics, strengthen up and if you get it right the transition will happen by itself!

—-

The Foundry would like to thank Bruce Butler for this special blog post. Bruce is an experienced Sports Therapist, specialising in manual soft tissue techniques, Active Release Technique, movement and performance enhancement. For more information please see his website www.brucebutlertherapy.blogspot.com or email info@brucebutler.com.

personal training liverpool street london
Bruce will be attending our Barefoot Ted seminar, taking place on 24 May 2011. If you want to find out more about how to get into barefoot running and how to get the most out of your performance, book tickets now at http://barefoot-ted-eventbrite.com. Over half the tickets are already sold; get yours quick to benefit from our early bird offer (a third off ticket price!) which ends tonight!

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