Hello I am Mylo the trail dog.

Hi, I am Mylo, 

This is my first post. I am a nearly 5-year-old dalmatian. My favourite thing in the world is to follow bikes on trails. The muddier the better. You will mostly find me following my two humans. We live near to Nevis range, Fort Willam. I am lucky as My daddy built me a van conversion. I can now go on a lot more holidays. I have travelled all over the UK but I do love Peebles Golfie and Laggan Wolf trax. They are some of my favourite places to chase bikes. Most of the time I beat my humans down the trails though.

I have been a very lucky boy. My sister Millie and I have in the past worked with Ruffwear. I love my RuffWear gear. You will mostly see me in my biking bag. I love it. I can carry my own water and treats. As well as a bike pump and other tools. Where would those humans be without me? 

You will find all my adventures in the tab called MYLO that's me. So come and see what I am up to. I will be uploading my Strava... What good trail dog doesn't have strava You can follow me here. 

I am also on Instagram @mylo_traildog so there are lots of ways to see what I am up to. 

Right, I better go. Lots of sleep to be doing today. What I have done my miles this week. So cuddle and sleep is what I want to do. 

Fitness on holiday? What do you really need?

When travelling, many people look for hotels that offer something more, including top of the line fitness features. What's important to you when you travel?

No matter where you are travelling to from Hull in the UK to Huston in the USA your fitness requirements are always the same.  What do you look for when selecting hotels? If you've already picked the destination and are scanning the various amenities and features of each of the accommodations in the area, do you think about your fitness needs? For some people, the thought of going on a trip means forgetting all about their workouts and routines. For others, it's a habit. It might be a must for your health or you may love the way your body feels after a solid workout. For those who think it matters, there are some key features to look for in a hotel before you book your stay.

The Fitness Room
One of the most common features to look for in these hotels is a gym. You need to think about what you need? Do you normally do a 10k on a treadmill followed by free weights? You need to check your hotel or complex has these items. I would check to see if they have a running circuit. Some hotel has mapped out running or cycling routes. 

The Spa
You are on holiday and this is the time to get a bit of TLC especially if like me you work out hard. A good massage can do wonders for your body. If there a jacuzzi and a steam room on offer if so great these can help the muscles relax.  

The Onsite Options
What about trying something new like a game of tennis? Or a round of golf? Is there an opposite pool or even better beach with options to scuba dive or snorkel? 

There is no excuse to let your fitness take a back seat when you are travelling. Unless of course, this is what you want to do. But if not do your research. 

looking for a more travel-based blogger go check out my friend Rebecca she will have you covered on all on the best places to travel too and when to go. 

Zwift - The best group rides for beginner

Today, We are back talking Zwift. I am still in the early learning stages of Zwift. I thought it's a good Idea to take you along with me. I have upped my goal to 40Miles Per week on Zwift. At the moment I am passing that with ease I want a lower mileage as I mountain bike and attend fitness classes so don't want to burn my self out. 

As a complete beginner. I want to share with you the best group rides to join to get used to group rides. 

First, what is a group ride and how do you join. 

A group ride is an organised ride at a certain time of day or day of the week. These can be recurring ones like every Saturday morning or special events. 

How to join one. Set up Zwift As shown here, You are logged in to Zwift and companion app. Awesome. Let's log into a group ride.  On the companion app.

Click the events tab. Here are all the events today. 

Next click on the filter option. This is where you can choose your category. 

If like me you're a beginner you are category D. So select group ride and D. This will filter the group rides which you can do. 

Decide which race would suite you. 

Click on the race and To join you click the orange + sign. 

You have the option of setting a reminder. 

So you are warned when your group ride is about to begin. 

Now how to actually join the ride. 

You enter Zwift as normal. Make sure all your sensors are working. 

When you are taken to the normal ride screen. You can see at the bottom

left a small blue box with join event. Just click this and you are transported to the group ride. 

The best group rides for a novice like me. 

Pack 1.5 beginners ride-breakfast with tony

Revo Social SUB2

Seattle baby steps 1.0-1.3w

Pack 1.5 beginners ride - coffee with Ali

Pack Slackers SUB2

These are some of the group rides I have done. 

I will do a full post on Women-only rides coming soon. 

I hope this has helped you get started on your Zwift Journey. 

LM

Out of the box fitness? Scuba Diving anyone?

Image credit pixabay.com

I have been thinking about out of the box ways to keep fit and active lately. I don't think I have ever spoken about this before. A great and fun way to get some fitness in whilst exploring the unknown world is scuba diving. 

Where I live in the north-west of Scotland a lot of people are employed to be scallop divers and it's a great way to keep your fitness up as well as the other benefits. I think in the UK people are less likely to do this sport then elsewhere. But nothing should stop you from seeing the wonder under own sea. 

Firstly invest in a good wetsuit. There is no point starting with a basic wetsuit as it will affect your dive so invest in a quality suit. My own is a 7mm one so it keeps me cosy even in the north sea. Of course, you will need some lessons and you can get these through PADI. 

I was very lucky and when I lived in Nairn in the highlands I went swimming with the Moray Firth dolphins or rather the same and had a nosey at me when I was having a swim in the sea. I have to say I had a bit of a jaws moment when I felt something pushing past me. Believe me, they are a lot bigger than you could ever think. I was with my husband and they stayed with us for ages. In fact, we left them before they left us. It was an incredible experience. 

Image from Pixabay

There are many health benefits in scuba diving, My 5 favourites are 

1. No shock here your fitness level will increase. Your muscle needs to work harder under water which in turn gives you a fantastic workout. 

2. Helps improve flexibility.  Your muscles will work differently underwater and this will stretch them in ways you have never stretched them before. The great thing about water is it stretches you in such a natural and easy way that you don't even notice it. Free yoga!

3. Saltwater in itself has many health benefits, think about when you get a cut if you put it in salt water it heals faster. Plus it always helps to clear my skin acting as a more natural cleanser. Your body needs salt to run what a great way to get in in your system. whilst seeing fish and sea life you have never seen before. 

4. Stress relief, there is nothing better than floating in the sea. I find this raises endorphins making me feel happy and relax. As you know I am a natural worrier and I find if I spend some time in the water I can centre myself easier then on land. I find it reminds me how small I am and there is a whole world outside of my head that is there if I am worrying or if I don't. 

5.  There have been numerous studies that say diving will reduce blood pressure. In this day and age, there are a lot of people who suffer from high blood pressure. Anything we can do to combat this is great in my book. 

Have you ever tried scuba diving? 

Zwift for a beginner

I have joined the wonderful world of Zwift. I want to share with you my journey on Zwift. If you don't know what Zwift is its an online subscription training program for cyclists and runners. Zwift is an interactive cycling program. It has amazing graphics like a computer game but it is so much more than that it is also a very social and friendly way to improve your fitness and have some fun whilst doing it. Imagine an interactive cycling game perfect for the fitness freak and tech geeks. 

I have joined up as I want to improve my cycling fitness. It is a bit hard to get your head around. I thought I should share my experience with you and we can learn together.

First up, My set up.

I purchased a Tacx bushido smart trainer for my bike. I have just upgraded my road bike to a Genesis bikes zeal 20 from a basic Halfords bike.

image from Tacx

image from Genesis

I spent a long time looking at different smart trainers. I wanted one, which was quiet and could do a decent incline. I wasn't that bothered about having a wheel off trainer. I got this one for £299. I was delighted with the price.

I use Zwift on my laptop. So I can also use the iPad as the companion app.  I will explain that in a min. I will do a full post on my set up.

So you need to download the Zwift app to your laptop or tablet. Then I recommend downloading Zwift companion.

When you first enter Zwift you need to sign up. Very straight forward. I have mine set up to PayPal. £12 per month. If there is more than one of you in your house wanting to use Zwift you will need an account each. This was super simple to set up. This is a free trial of 20kms to see if you like Zwift.

Next up pairing your smart trainer. You need to be on your trainer spinning to get Zwift to recognise the sensors. If you have not woken up your trainer in time, you may need to redo this step to get it all up an running. Make sure you leave enough time to do this. if you are attending an event or group ride. 

Next, this is your home screen. When I first logged on I was very confused.
There are always two worlds available on Zwift.

Watopia (This is Zwifts permanent world) Zwift is amazing. You ride in different landscapes and the graphics are like an amazing video game. It really motivates you and keeps you interested throughout your rides. 

Watopia It's a good place to start.

Let's explain.
If you tap on routes this is all the available routes in Watopia. You can sort this by alphabetical, Distance and Elevations.
Let's pick Distance for an example. routes start at 2.5 miles to 45 miles. Thought out your Zwift journey you unlock new levels and kit but I will explain that later. Also in this section is surprise me where Zwift will pick you a route and group ride nearby where you can join the nearest group ride. 

Zwifts New Training section.
This is a great tool if you want to actually train on Zwift. There is a huge number of different workouts to do on your bike and this is where your fitness test is located. But I will explain that in another post.

This is the basics you need to know to do your first ride.

The other worlds on Zwift change every week. This week is Richmond. It has all different routes and the 

Zwift companion let's explain that.

This is the home page of your companion app. 

This shows you how many people are using Zwift at the moment. 

The next event that is about to start and your activities. 

Next is the events tab. Here is where you can find out what is happening on Zwift. ]

You have a huge range of options but don't get overwhelmed. 

First, the cycle symbol is where all the cycling things are. I like to apply filters here. I am currently a beginner in Zwift.  I filter for beginners which are category D. These categories are graded in your riding ability and stamina. This can be determined by your fitness test. D is for beginners and it goes up until A is the athletes.  

There are four options

Group rides - Join a group of like-minded people to ride together. I recommend the beginners and slacker ride groups. There are also female only if you are a girl. 

Group workout - This is categorised E, Just like the workouts in the app it's self here you can work out with others. 

Race- If you have a competitive side this is the section for you. Go for it race till your heart's content. 

Fondo- This is a special event style training program. This one needs a post on its own. Which I will link it when I have written it.  

Activities tab -This is where you can see what you have done. and also anyone you follow has done. 

The goal section is where you can get a goal. I have set 30.1 miles a week. This is my Zwift goal.

Here is a fun bit. Find your Zwift friends. I have my husband and hopefully when I get more of my friends to join I will have them here too. 

Zwift is so sociable. When you join a group ride on the companion app you can also chat to your fellow Zwifters. Chat about the ride or whatever you like. I have found the community really friendly. So when you are joining a race or group ride say hello. 

Shop - You can buy everything from trainer to Zwift branded kit. 

Help- here is the option if you are struggling and need help. 

Settings- This is where all your normal settings are located from change password to notifications and divine connections. 

This is everything you need to know for your first ride. Don't forget to check back for the next in this Zwift series. Let's learn to ride Zwift together. 

LM 

8 tips for fat loss.

Fat Loss Tip 1 - Total Body Workouts If fat loss is your goal you need to train the whole body every workout. The more exposure each muscle has to exercise the bigger the results, so don’t just train each muscle once a week. If you do train the whole body every workout just remembers to give yourself 48hrs rest between sessions to let your body repair and recover. Why train each muscle only once a week? Would you do cardio once a week and expect results?

Fat Loss Tip 2 – Big payoff Exercises Use large compound exercises which use more than one muscle group. These include squats, deadlifts, pushing and pulling exercises, rotational movements and combination lifts. These exercises recruit a great deal more muscle than machine weights and isolation exercises, which will, in turn, ignite your metabolism. Isolation exercises such as bicep curls and leg extensions only use one muscle group at a time.

Fat Loss Tip 3 – Supersets Superset means performing two different exercises in sequence rather than doing all the sets of a particular exercise one after another, e.g. squats then chin up’s. The good thing about using supersets is that you are using different muscles in succession. Each muscle gets a chance to recover while you work another muscle, therefore you can decrease the rest periods. Which will keep your heart rate high and supercharge your metabolism. Another benefit of supersets is that your recovery rate will increase and you can perform the same workout in a shorter amount of time.

Fat loss Tip 4 – Strength Train First Always do your strength training before you do your cardio workout. If you perform your weights program first you will be able to lift heavier for longer, meaning you’ll increase your lean muscle tissue. As an added bonus your energy levels are low from the weight training, therefore you’ll begin burning fat a lot quicker when you do your cardio, maximizing on the afterburn effect.

Fat Loss Tip 5 – Use Free Weights and Cables Every minute you spend in the gym needs to be time efficient so don’t waste your time, stay away from machine weights. Machine weights create muscle imbalances, do little to create a metabolic response and require you to use a few motor skills. Free weights and cables will allow your muscles to move through a greater range of motion and activate the stabilizing muscles. More muscles trained equals more calories burned through increased lean muscle mass.

Fat Loss Tip 6 – Rep ranges Between 8-12 Scientific studies show that training between 8-12 reps produces the most significant gains in lean muscle tissue. This is extremely beneficial since muscle is the only tissue that’s metabolically expensive. Training with lightweights and large reps for fat loss is a myth! The bottom line is the more lean muscle mass you develop, the more calories you burn, the leaner you become and the easier it becomes to stay lean.

Fat Loss Tip 7 – Post Workout Shake Consume protein and carbs within thirty minutes of putting your last weight down, it’s not just what you do in the gym it’s how well you can recover. Protein is the building block for muscle, carbs help to transport it to where it needs to go, this alone can make a huge difference.

Fat Loss Tip 8 – Short Rest Periods It’s been scientifically proven that short rest periods between 30-60 seconds produce the most amounts of testosterone and growth hormone. Growth hormone will help your muscles grow and help your body use fat for energy. Ladies don’t worry about getting to “bulky” from weight training, this is a myth you will become lean and toned. Women only have about 1/10th the amount of testosterone levels that men have, the hormone responsible for building muscle, In addition, men’s weight routines and nutritional programs are usually designed specifically for gaining muscle.

Thinking about going camping for the first time.

Camping becomes more popular with each passing year. Camping is not just pitching a tent and roughing it out for the week. There are many advantages to camping, getting back to nature, enjoying time away from the phone signal. Maybe taking a bike or going on a hike to a new area. It's an adventure. 

pixabay.com

We live such a fast-paced and online lifestyle. Camping is the perfect alternative to our modern-day would. It is great to get the kids out and about and teach them how to camp and enjoy nature. It is so easy to forget the little pleasures in life. Like waking up to a mountain range as the sun rises or walking up to the sound of the waves hitting the beach. It's all about getting back time for yourself and finding the joy in the outside again. So why not start this as your new hobby. 

You can make camping a second home if the budget allows for it or a budget trip the world is your oyster.  

There are many advantages to camping, You have the freedom to choose what type of trip you would like to do. From heading to the hill for solitude to heading to a campsite which has lots of facilities from biking trails nearby to outdoor swimming pools. You really can find a campsite for you. 

campsites vary in price from the basic tent pitches to ones that have restaurants and spas. The good thing about camping is once you get to your destination, the cost is no more than being at home. Other than the cost of the campsite, there are no other costs. unless you want to indulge at a bit. The choice is up to you. Camping can open up the world to you. Especially if you are on a budget. 

You can cook at your campsite on an outdoor camping stove as you do at home, if not cheaper. Activites at all campgrounds are virtually free. As a new camper you will have to invest some money to buy some camping gear. Depending on the type of camping you are interested in, depends on the amount you will invest. 

The basic items for any camper include;
tents,
sleeping bags,
outdoor camping stove, 
camping chairs,
lanterns.
Pillow, 
roll mats, 
water containers, 
cutlery, 
plates,
mug, 
kettle. 

Be sure to buy quality camping gear, as this will provide many years of reliable service. this is not a place to scrimp and save.  The startup cost for camping could start around two hundred pounds and go upwards. A good quality tent is essential. 

On the other hand, if you want a home away from home, the price to start up can be beyond most people’s dreams. In fact, it could be like buying a small home, which is exactly what you will be doing. 
No matter which way you decide to camp, it is a terrific activity that the entire family can be a part of.

I hope this has helped you on your camping journey. No matter where you end up taking a moment to enjoy it, 

Taking your dog on a flight?

Luckily for us dog owners, these animals travel by air better than cats. If the dog is accustomed to car travel, then air travel shouldn't be a problem at all. Use the following dog air travel tips for safe and pleasant aeroplane travel with your best furry friend. Lets face it we want our trail dogs to come with us on big adventures. So here is what you need to do. 

Certify Your Dogs Health before Air Travel

Not only is dog air travel better for your dog if the dog is healthy, but it's actually the law. The law requires that a dog has been certified within 10 days of the trip to be healthy, vaccinated, and free from contagious diseases. This is a very important for any pet travel, large or small.

Avoid Excessive Temperatures

Ensure the safety of your dog during air travel by never flying with your dog while temperatures are too hot. Many airliners put "heat embargos" and/or even "cold embargos" on dog air travel during the summer and winter months respectively. This means that the airliners prohibit dog air travel during these times. This shouldn't be seen as a problem, because the airlines do it to prevent disease or death, and guarantee a safe flight for your dog.

Overseas Dog Air Travel May Involve Quarantine

For international dog air travel, keep in mind that some isolated countries, such as New Zealand, quarantine animals arriving by air. Before traveling and booking reservations, familiarize yourself with the laws, requirements, and procedures of your particular destination. Unless your flight is non-stop, remember that you may have to deal with regulations in multiple places. If this is going to cause your pup too much stress live them at home. It will be better for both of you in the long run. 

Don't sedate Your Dog During Air Travel

Although sedation may seem like a good idea during air travel, it isn't. Sedatives are the leading cause of death or sickness of dogs during air travel. A dog can't receive immediate or professional medical care during air travel, so unnecessary medications do more harm than good. In fact, many airliners reject sedated pets as a safety precaution.

Obedience During Dog Air Travel

Training your dog before airline travel is the best way to ensure a good flight. Unfortunately, even short air travel means hours of separation between owners and their dogs (except for service dogs). Your medium to large size dog will be confined to a shipping crate for the entire flight. Again if this is going to cause your dog any stress do not do it. 

You can help relinquish the strain and discomfort on your dog by preparing him for dog air travel beforehand. Do this by getting your dog used to being inside a travel crate for extended periods of time. Also, make sure your dog works well with strangers, namely in busy, frantic, or uncomfortable environments. This will do wonders for traveling with your large furry companion.

Hope this has helped you. 

how often to use home gym equipment

For decades, health experts have been alerting us about the benefits of regular exercise and promoting home exercise equipment for us to use to begin their exercise routines.  Many people would like to purchase a home fitness training system but are confused about how often this equipment should be used and how long each workout session should last. Let's face it, it's confusing when you start out. 

The ultimate decision on how often you workout at home should completely depend on your health but there are some guidelines that should be followed, as well to make sure that you are getting the most out of your exercise equipment without causing damage to your body.

There are three main types of home fitness training systems that can be purchased by you for use on a regular basis; equipment for strength training, equipment for stretching and flexibility, and equipment that can be used for both.  

Many people prefer the equipment that can be used for both types of workouts but some people prefer equipment that is good for one or the other, typically due to health or physical restrictions.  Strength training systems generally provide a more intensive workout and combine long movements with holding patterns that are designed to strengthen the muscles over time.  A home fitness exercise system that is used to increase flexibility will generally incorporate more fluid movements and continuous motions so groups of muscles are working together and stretching in different directions at once.

The Frequency Of The Exercise

Many experts recommend using a home fitness training system at least three times a week to get the best benefits for the body.  This allows you to exercise strongly one day and spend the next 24 hours letting their body repair and rest from the stretching done the day before.  After you have become comfortable with using the home fitness training system, the intensity and length of the workout should be increased and the number of days each week that the equipment is used can be increased to four or more sessions per week.

Sometimes people use home fitness training systems to help them prepare for other activities, such as sports or dancing.  In these cases, the home fitness training system should be used before each class or training session in order to increase flexibility and reduce the risk of straining a muscle when doing the more intense actions needed for the sport.  The frequency of use for the home fitness training system will depend on the number of times you play the sport each week.

Choosing A Length Of Time

The amount of time that should be dedicated to using a home fitness training system will depend on the type of workout being performed.  If the home fitness training system is being used for exercise only, then a workout of between 30 minutes and 1 hour would be a good length of time.  If the workout is being used to prepare the person for a more intense exercise then a time limit of ten to fifteen minutes is enough to get the person ready to participate in their sport.