Latest EventFit Blogs

Here you can find all the latest, fitness, nutrition and mindset blogs including eventfit athlete diaries.

 

 

 

 

Horse Riding and Your Period

Horse riding and your period, often known as your menstrual cycle. As a woman, for the most part it’s something that we have for large durations of out life and …

Core Training for Horse Riders

Core training for horse riders: I'm on the phone to a prospective client and, with a drip of sweat on my brow.... here it comes, those words that I hear ...

How to start a weight loss journey.

The golden rule of fat loss, eat nutrient dense food that keep you at maintenance weight, once you have found that, then eat a little less. From the outside, dieting ...

Is a low carb diet for you?

  Does everyone hate carbs? Atkins. Keto. Low Carb. What does it all mean? Essentially all these buzzwords have one thing in common…a diet limited in carbohydrates. These diet approaches, ...

Clare Heap : Reviewing my Competition Schedule

Another four weeks have passed. I have spent one of them on holiday which was great to refresh and come back home revitalised, ready for the rest of the competition …

The Art of Preparation | Gemma Dainty

The art of preparation Wednesday 8th August 2018 Tests remembered – 1. Times remembered – 0. Loose dogs causing chaos incidents – 1. Comforting cheesy chip orders – 1. Gins …

Episode 005: Goal Setting Workshop

As you will know I believe in goal setting and so far on the podcast we have talked about Goal Shame and also about how goal setting (or not setting ...

Beef One Pot

  This equestrian nutrition supported Beef One Pot recipe is quick easy and delicious! Fuss free, warming and can even be adapted to be cooked in a slow cooker, for …

004 Setting Goals and Feeling Shame

Setting goals is something I believe in, and I believe that you are unlikely to see success without a goal. I also believe that goals should be big, dreamy and ...

Nectarine and Granola Smoothie Bowl

Sometimes you want something a little less bland in the mornings other than oats, cereal or toast, or perhaps you even want to have a nice fresh post training bowl ...

003: Self Sabotage

This episode of the Equestrian Performance and Fitness Podcast reviews a behavioural pattern that we all face that essentially leads us to get in the way of ourselves. {{ vc_btn:title=LISTEN+TO+THE+PODCAST&style=outline-custom&outline_custom_color=%23666666&outline_custom_hover_background=%23666666&outline_custom_hover_text=%23ffffff&shape=square&align=center&link=url%3Ahttp%253A%252F%252Feepurl.com%252FbUrPYbhttp%253A%252F%252Feepurl.com%252FbUrPYb%7C%7C%7C ...

002: Pre Competition Meditation

001: What strength and fitness do I need as a rider?

Fragrant Chickpea Burgers

Orange and Almond Oat Bars

Chicken and Bacon Tray Bake

Strawberry Nut Freezer Cakes

Sticky Citrus Salmon

Banana and Kiwi Smoothie

Energy Packed Seed and Nut Bars

Protein Pancakes

If Bridget Jones Did Dressage…

Gemma Dainty is back with another refreshing and hilarious real life 'if Bridget Jones did Dressage' diary entries. To follow Gemma head to her FACEBOOK PAGE Friday 20th July Summary ...

Dainty’s Dressage Exploits : Take 1

Following my sponsorship from Eventfit I thought it might be fun to track my attempts to behave like an "athlete" when all I really want to do is eat pasta ...

Clare Heap: Pat the horse, slap the rider!

Pat the Horse, Slap the Rider! Pat the horse, slap the rider. That seems to be what has happened this month. Where do I start? The regionals are always on ...

Should you warm up before you ride?

AN INTRODUCTION TO WARM UPS I honestly think riders should warm up before they get on their horse, I also believe it can be quick, efficient and doesn’t have to …

Unlock those hips and activate the glutes!

As a rider we are quite often in a ‘chair’ position, in the car, at work, on the horse, having a cuppa, watching Netflix, etc. We feel tight in our …

Introducing Gemma Dainty and Blue

This month, I am excited to Introduce you to Gemma and Blue who are joining myself and Clare Heap as the faces of EventFit. EventFit is an online platform for …

Clare Heap Blog: New Horses 😀

This month has flown by again! How are we nearly in July? May/June has been all about balance with regards to fitness and nutrition. It is that elusive word that …

Clare Heap : Is all or nothing going to lead you to success?

Hi EventFitters! The end of April and the beginning of May have gone by in a blur of hecticness (if that is even a word!). However this has led to …

Clare Heap Blog 2: Am I a runner?

  I cannot believe that March is already done! Easter has been and gone in a throw of chocolate and meals out which has been a bit of a blow …

Introducing CLHEquestrian : EventFit Sponsored Athlete

Welcome to EventFit, Clare! My first blog for Event Fit. Some of you know me as the face behind CLH Equestrian but those who don’t I’m Clare. I am normal …

Have you gone back?

OK so we are a week past blue Monday and it got me thinking. How are you doing? Because even clients that have worked with me for months and months …

Can I help you?

I sent an e mail to riders that have completed my Online Rider Fitness Client Availability form this morning. However, I feel this applied to all my ‘followers’ and so …

Equestrian Fitness : Strength or Cardio?

Rider Fitness: Cardio or Strength Training for Riders? Within the fitness industry in general there is a plethora of, often contradictory information that guarantees we will lose fat, become a …

Be your own best friend

The blog this week is going to be a bit different. There is no scientific underpinning to support you to ride better! This one comes from the heart, I am …

How to Get a Better Nights Sleep

how to get a better nights sleep Some lucky riders out their let their head hit the pillow, and within seconds they are fast asleep, is that you? For others …

Is strength training necessary to improve rider fitness?

It is common for riders of any discipline to be unsure if they should include strength based training into their riding routine. After all, equestrians are busy by nature and …

Free RIDERSTRONG 30-Day Fitness Challenge

Hello! Well you are here which makes me think that you are interested in my 30-day Rider Strong rider fitness challenge. Thanks for that, I appreciate it.   [su_button url=”http://eepurl.com/c8tntP” …

Happy Hips Happy Horse!

Tight hips are common in riders, but most of the population alike, sitting in the chair, the car, whilst studying, blog writing etc and for us equestrian folk we adopt …

What to do when your sore from riding and training.

You have a great training session, you feel like a badass. You ride your horse like an Olympic athlete and you have eaten well, rock on! The next day after …

Protein for Breakfast?

Typically once you start to work with me I will ask you to up the protein intake, and breakfast is the place where most find it hard to fit in. …

How to Workout With the Kids at Home!

Working out with kids at home, at first at least, can feel like an uphill battle. If you watch my video, you’ll get the idea in my household that Cheerios …

You’ve Got to Be Worth It!

And you are! When a client chooses to sign up with me, I send them a consultation form, to try through the powers of the internet, get to know them …

How to find the time!

  Equestrian lifestyles are – complicated. I don’t truly believe that the non-horsey community understand the difference unless they are a boyfriend or spouse that is regularly dragged to the …

Core Exercises To Improve Your Riding

Core strength / stability are very important for riders, it isn’t that well researched but it doesn’t take a rocket scientist to understand that a strong functional core will give …

Are you too ‘Healthy’

Does that sound hypocritical to you? An equestrian fitness blogger suggesting you could be TOO healthy? Do you ever (secretly of course because your not going to admit it out …

Gym Trainer Vs. Online Personal Trainer?

So what is it that I am offering you here? Why should you hire me to to coach you rather than go to your local gym and seek a personal …

Get your S*** Together!

We all lose out s***! Sometimes it takes us ages to even realise it, and once we do its time for some reflection to get it together again! I find …

Too Busy To Work Out?

OK, you had good intentions, and you were going to work out yesterday and then today, but hang on tomorrow is now really busy….then the workout guilt hits you, bam! …

Equestrian Performance Nutrition : Equestribar

Equestribar: My verdict! Equestrians typically plan, calculate and meticulously prepare food for their horses yet are notorious for consisting on a carb heavy, insulin spiking diet themselves. I always get …

Total Body 3

Squat 5 sets; 8-10 reps 2. Tricep Kickback 4 sets; 10-12 reps each arm 3. Inchworm 4 sets; 10 reps 4. Stability ball Leg list with twist 2 sets; 10-12 …

Total Body 2

Adduct Flye Rotate 3 sets; 12-15 reps 2. Reverse Lunge with Raise 4 sets; 10-12 reps 3. Birdog 3 sets; 10-12 reps each side 4. Side Lying Leg Raise 3 …

Total Body 1

Romanian Deadlift with Row 5 sets; 8-10 reps Single Arm Dumbell Press 4 sets; 10-12 reps each arm Hip Bridge 3 sets; 14-20 reps Oblique V-Up 3 sets; 15-20 reps …

What strength do you need as a rider?

Depending on what book, article or blog you read, strength will be defined in different ways. In this blog I go over some of the approaches to strength training as …

Exercise In the Spotlight: The Turkish Get up

The turkish get up is a great exercise for co-ordination, kinaesthetic awareness and posture, it comprises of three planes of movement and is great for you as a rider although …

Rider Strong Legs

Wan’t Rider Strong Legs? When you are on top of your horse, you adopt your normal comfortable position and concentrate on your horse. Think about your normal comfortable positions: mine …

How much cross training should riders do?

Cross training (any form of training other than horse riding) can be extremely beneficial to you as a rider. Physical strength or cardiovascular conditioning improvements made off of the horse …

Nutrition Basics: Carbohydrates

Carbohydrates Carbohydrates are widely sourced in fruits and vegetables, grains, nuts and seeds, dairy, sweets, soda, the list goes on. It’s a good thing too because carbohydrates provide around half …

Nutrition Basics: Fats

FATS Fats (lipids) are one of the three macronutrients (protein and carbohydrate being the other two) that make up our food. Fat is the most calorically dense out of all macronutrients …

Nutrition Basics: Proteins

Protein Proteins are complex molecules that make up tissues of the body such as muscle mass, bones, blood and hormones. They are constantly being broken down, repaired, replaced or maintained, …

October Programme Download

The October members download is now available in the members section 🙂 This month there are 3 sessions, one upper body and cardio, one lower body and one that focusses …

FIT 4 FALL RIDER FITNESS PROGRAMME

In October I will be running a 4 week fit 4 fall rider fitness programme for a select number of riders. Within this package you will receive: Online posture assessment …

10 Healthy On The Go Snacks For Busy Riders!

I am a huge advocator of eating small, frequent meals throughout the day for health but also to keep cravings at bay. My number one tip to avoid the lure …

Yoga for Equestrians | Yoga Q and A Video

Hi all, Here is a Yoga Q&A video where we explain how the bee breath could help you at competition! This video is where I ask holistic yoga practitioner Sue …

Express Abs

Try this express abs circuit at the end of a workout. Perform each exercise for 30s and take a 15s break between each exercise. At the end of each ’round’ …

Total Body Follow Along at Home Cardio Workout

This workout takes 30 minutes and will work your upper body, lower body and core. It also will test your co-ordination and you will see me get myself confused in …

September EventFit Members Rider Fitness Programme

  SEPTEMBER RIDER FITNESS PROGRAMME Hi all, I asked if there would be an interest in addition to videos and workouts for me to create a programme that would be …

Day 30 Rider Fitness Workout

Rider Fitness Outdoor Workout  In the middle of this rider fitness workout I went camping, and not one to slack I thought I would show you how to get a …

Day 29: 31 Days of Rider Fitness Workouts

Rider Fitness Pilates style Workout  This workout will test that balance and highlight any asymmetries using the stability ball as a destabilisation aid! Watch the video below and follow along. …

Day 28: 31 days of Rider Fitness Workouts

Stretch and Recover    Work thorough the following stretches after a long day at the barn, at the end of a workout or when you get some time watching the …

Day 27: 31 Days of Rider Fitness Workouts

Foam Roller Recovery Workout  Foam rolling is a great way to release tight muscles. Easy to do when you are watching a show on tv 🙂 Try this workout below …

Day 26: 31 Days Rider Fitness Workouts

Rider Fitness Balance Workout    Todays workout will highlight your weakness and asymmetries and challenge your core, balance and proprioception to get you balanced in the saddle! Let me know …

Day 25: 31 days Rider Fitness Workouts

Rider Fitness Core Workout  Todays rider fitness core workout includes some exercises to get those abs to recruit and work both strength and stability.   Give it a try and …

Day 24: 31 Days of Rider Fitness Workouts

Pilates Style Rider Fitness Workout  Day 24 is a pilates style workout, as you will see from the video my balance requires some improvement!     Which exercise did you …

Day 23: 31 Days of Rider Fitness Workouts

Foam Roller Rider Fitness Workout  Today is a foam roller workout that is used as a destabilisation and thus balance tool rather than a self massage technique. Please have a …

Day 22: 31 Days of Rider Fitness Workouts

Slider Total Body Workout    This workout is something a little different, a slider workout, and I am going to add a few more of them because they are fantastic …

Day 21: 31 Days of Rider Fitness Workouts

Total Body Sculpt  Todays workout is a total body session that includes a posterior and anterior leg focus, a push and pulling movement, some core and as always some glute …

Day 20: 31 Days of Rider Fitness Workouts

Stability Ball Workout Day 20 of Rider Fitness Workouts will have you needing only a stability ball! The following five moves will work your core, legs and arms in one …

Day 19: 31 Days of Workouts

Recovery Run: 5K Focus If some of you are like me then you will find this session hard! I want you to run for 30 minutes at a very slow …

Day 18: 31 Days of Rider Fitness Workouts

Shoulder Workout So this workout isn’t the most rider specific in terms of specificity…. but strong shoulders and scapular stabilisers are certainly going to help you maintain a more stable …

Day 17: 31 Days of Rider Fitness Workouts

Quick Core Repeat this circuit 3-4 times round KettleBell (or Dumbell) Windmill: 15 reps Plank Elbow Touches: 10 each side Leg Lowers: 15 reps Modified V-Up: 15 reps Plank: 30-60s

Day 16: 31 Days of Rider Fitness Workouts

Fast and Dirty 5K – Or not fast 🙂 Day 16: 31 Rider Fitness Workouts. Being able to run 5k or run it in a faster time is a common …

Day 15: 31 Days of Workouts

Legs Workout This workout is a typical split body part workout and will bring some shape to your legs. The single leg nature and focus on the glute and hamstrings …

Day 14: 31 Days of Workouts

Core Giant Set Perform these 5 exercises back to back with no rest and then repeat 3-4 times. You could add this to the end of a workout or cardio …

Day 12: 31 Rider Fitness Workouts

Rider Yoga Mobility Enjoy this workout which you can use as a cool off or a specific mobility session in your fit rider training programme. This is actually a video …

Day 11: 31 Days of Workouts

Lower Back Pain Reliever  There are so many riders that suffer with lower back pain. Some of my colleagues have been researching the prevalence of back pain in an equestrian …

July Q & A Video : Rider Fitness

Hi guys! I am sorry its taken me so long to get this video up I have been a tad preoccupied with the 31 days of workouts! I have some …

Day 10: 31 Days of Workouts

Intermittent Cardio: 5k Focus Session 2: 5k focus Session 1 for the 5k focussed cardio was 2 min fast pace and 1 min walk. This session is more intermittent. Run …

Day 9- 31 Days of Workouts

Plank Power This 15 minute workout is killer, its core focussed but trust me you will sweat! You can do it with me in the full length video below 🙂 …

My Physical Transformation

Hi all, I ummed and ahhed about writing this post and to include with it my physical transformation photos, but my sister assured me it would prove motivating! I am …

Day 8: 31 Days of Workouts

Round Shoulder Workout This is a mini workout that you could add to the end of your sessions as a cool down. These rehabilitative/ release exercises, stretches and trigger points …

Day 7: 31 Days of Workouts

Cardio Intervals: 5K focus I am trying to improve my 5k time at the moment. So this is one of my sessions. I have four main sessions and I am …

Day 6: 31 Days of Workouts

Cross Country Focussed Workout The nature of the mechanics of jumping mean that resistance wise programmes may be a similar design to the show jump. Here aerobic capacity/fitness is important …

Day 5: 31 Days of Workouts

Show Jump Focussed Workout As part of my PhD research I looked at muscle activity during the jump. The legs are activated pre the jump, the back and trunk activate …

Day 4: 31 Days of Workouts

Dressage Focussed Strength Programme  This session is actually taken from my EventFit Phase I programme which you can find here! Why is this Dressage Focussed? This programme and all the …

Day 3: 31 Days of Workouts

Day Three Cardio Strength Circuit – you do not need any equipment for this one, well, just a wall, sofa or chair for the tricep dips. Work for 45s rest …

Day 2: 31 days of workouts

Day Two Rest 30-60s between sets unless otherwise states. Today is going to be a total body workout. This workout concentrates on functional movement patterns, hip thrust and squat, works …

It’s not just about slow and controlled core!

Core Training  This video is me rambling about athletic core training for riders! Not all equestrian performance sports are posture based. Some require reactive core responses, large muscle activation and …

Day 1: 31 Days of Workouts

Hello, Welcome to the 31 Days of workouts post! You can expect to have a mix of cardio, mobility, total body and strength based workouts over the next 31 days. …

31 Days of Workouts in August

I thought I would try something new for August! Each day I will post a new workout. The idea isn’t that you complete the workouts every day or in the …

No Excuses: Home/Yard Bodyweight Workout

High Intensity Interval Training (HIIT) promises greater rewards for shorter time investments and as busy riders I know that will be interesting for you! Numerous studies have reported HIIT to …

Total Body at Home Tune up

Hi all,   This is a workout you can do from home just need a resistance band and an exercise ball. EXERCISE                 …

June Q and A Video

Happy July all, Here is the video for a few questions I got in June, including supplementation, macro counting and training splits.   [su_youtube url=”https://www.youtube.com/watch?v=hJxrZFYOuGI”]   I hope I answered …

Challenge Your Core

Hi Guys! Hope you are well try this workout 2-3 x per week to earn yourself a core to kill for! Here is the workout breakdown, please see video instructions …

May Q&A Video

Hi all, Hope your month is going well and you are enjoying the videos so far. I am really busy writing the last few bits on my PhD hen looking …

Sweet Potato and Quinoa Brownies

Try these delicious brownies for a healthy edge to a tasty treat, add some chocolate chips to enhance the chocolovliness in this recipe! Ingredients: 1 egg 0.20 cup egg white …

Rider Strong : Why The Burpee is Good for Riders!

Ah, the dreaded burpee, the hate to hate exercise that I always programme and people curse me for! Lets find out a bit more about the burpee before we banish …

Total Body Rider Fitness Yard Workout

This total body rider fitness yard workout requires only a mounting block and a lead rope! It will work your core, legs, glutes, chest and scapular stability to get you …

What is ‘Rider Specific’ Training?

What is rider specific training? I often get asked what exercises people need to do to be fit to ride, how many times a week a rider should train, whether …

Rider Fitness Q&A Video April

Welcome to April's rider fitness q&a video where I ask some questions from the month of March. Listen to me answer questions about whether weight watchers and slimming world are beneficial ...

A WEEK OF KILLER CARDIO WORKOUTS

Event season is here and so is bikini season looming! Do you feel like you need to ramp the intensity of your workouts up a bit to increase your rider ...

Rider Strong Legs: Isometric Wall Squat

THE ISOMETRIC SQUAT As well as the plank, the isometric squat is another favourite! This exercise has multiple progression routes and will get you rider strong legs so you can …

Competition Snacks: Sweet Potato and Oat Bake

We know as riders it can be hard to work long hours on the yard or at competition without flagging, these sweet potato and oat bake bars are virtuous and …

Protein Cookies

Cookies! got your attention? If you are like me then it will have! So more often than not I want to eat cookies and ice cream. Well here is my …

How Much Weight Should I Be Lifting?

Jenni x

Exercise of the Moment: The Plank

The Plank The plank exercise is probably my all time favourite move for riders. I incorporate it in some form for most my riders and there is good reason. I ...

March Q&A Video

Hi all, I will be doing a monthly Q and A video to answer any health and fitness related questions that you might have! Please post a comment below to …

PLANK POWER FOR RIDERS!

EventFit Members can benefit from this 15 minute, no equipment Plank Power core workout for riders. When you ride your body undergoes quasi-isometric contractions, where part of the body is …

Welcome to My New Website!

Thanks for stopping by and checking out my new website! I am so excited to share this website with everyone. I have been working full time as a researcher and …

EventFit Phase 1 : No Gym; No Problem!

So, you have purchased EventFit Phase 1, but you don’t have a gym membership and perhaps don’t want one. If that is the case, then this is the post for …

Full Length Rider Fitness Resistance Band Workout

Here is a members only, full-length, total-body workout for riders. It works the whole body and focusses on scapular stability, core and glute strength. I nearly always programme total body …

Top Home Workout Equipment For The Fit Rider

Some of my programmes such as the EventFit Phases I,II,III assume access to a gym or require some basic kit. The reason I programmed these to require the use of …

Being a Fit Rider Is Important for Your Horses Health.

There are many reasons why you as a fit rider should also train off of the horse: to concentrate on your own weaknesses and asymmetries without impacting your horse; to …

Why should I train off my horse?

Training Considerations for Horse-Riders Horse riding is a skill. Nothing will take away from the skill which you learn from being on top of a horse, and that, of course …

Nutrition for Busy Riders

Rider Nutrition In general, riders and horse owners have a pretty comprehensive understanding of nutrition…. when it comes to their horse. I’m not suggesting all riders have a bad diet …

Quick Core Workout You Can Do at Home

Pinched for time and can’t hit the gym today? Don’t despair! Here’s a quick core programme you can do with just a few dumbbells and a yoga mat. Core muscles …

Protein Packed Banana Bread

Cooking is always much more fun when you’re doing it together! And this fantastic, healthy recipe uses up all those gone off bananas. Simple to make and packed with protein …

Rider MOT! Mobility Exercises for Riders

Is your instructor always telling you to keep your shoulders back? Keep your back straight?Sit up taller? Here are some fantastic mobility exercises for riders that will realign and rebalance …

Yoga Stretches Post Running

If you’re anything like me, as soon as you get in from a run, the post-workout stretching goes out of the window and you feel stiff and sore the next …

Perfect Your Posterior!

Perfect Your Posterior! I am not referring to your bottom (well not only your bottom), I am referring to your posterior chain. The extensor complex – essentially the muscles etc …

FIND YOUR PERFECT PROGRAMME

Do you want to become a better rider? I have worked with many riders, both competitive and leisure riders who spend a lot of time money and effort ensuring their …