22 - From Ultra Marathons To The London Marathon: Easy Steps to Improve Your Health

Those that know me, know that I have a passion for health and fitness. And if you are new to me, then I have a passion for health and fitness!

Throughout my 20’s I was completing triathlons and running ultra marathons, mostly over hilly coastal paths or mountains. Wanting to do my best I did my fair share of research into the best training techniques and nutrition plans. I devoured dozens and dozens of books, podcasts and articles and found there is so much contradictory information out there! High fat, low fat, high carb, low carb, balance, the list goes on. 

I have recently watched the latest Deadpool movie featuring Wolverine, perhaps you have seen it too?

It made me think of the years of dedication that Hugh Jackman has put into his training, and whilst he has plenty of time to train, all the access he could possibly need to personal trainers and equipment, let's not mention the fact he gets paid for his appearance, it takes a certain mindset to get and stay physically fit. 

So what can we take from Hugh? Well, looking into his wellness regime he cuts sugar and increases protein. He also shares that 70% is what you eat, and 30% is how you train. This couldn’t be truer, and I wish it was more commonly known that you cannot out-train a bad diet. The most focus needs to be placed on what you put in your mouth, your cells are literally made from what you eat including your brain cells, so make sure it is good quality, low sugar or glycemic index (GI - try this one here), natural food.

When Hugh trains, he eats for 8 hours in a day, and fast’s for the remainder. This is something I do Monday to Friday as I find it keeps me focussed. I start the day with a pint of water, which satiates my need for food and feeds my brain. I have found that over the years, when I do have breakfast, I am craving snacks and my next meal all day which isn't great. 

By having a slightly compressed eating window, for example having one meal at 10am, snack at 2pm and then dinner at 6pm (8 hours of eating, and 16 of fasting as per Hugh’s plan), you give your body a chance to stop digesting and focus on other things such as healing. It is a really easy way to maintain a healthy weight too.

Hugh clearly knows what he is talking about, and when I was training, I would follow a similar process, cut sugar, reduce my eating window, and gradually increase training. 

It’s been a while since I have done any running events, and I don’t prioritise training at the moment with family, a big job and my coaching business getting the top three slots. And yes, I have put on a few pounds and got a lot softer around the edges but I am happy and healthy and that is OK. 

Download your free Wheel of Life exercise here, to identify what areas of your life need a little more focus, perhaps your health is one of them?

In the coming months I do know that I need to make some changes and increase my accountability as I am lucky enough to have a place in the 2025 London Marathon. No mountains or coastal paths for me, just 26.2 miles of people, tarmac and sightseeing. I have committed to myself that I will do it, and will need to lace up my trainers a bit more often over this winter, reduce the sugar and get my daily steps in. 

Perhaps this will be the spark I need to get me back on the trails more often?

As with building your dream life, getting career clarity or making a change in your life, my Three Step System applies to your health and fitness goals too:

1. Audit - Where are you at now?
2. Big thinking - Where do you want to be?
3. Strategy - Create a plan to achieve it. 

So, what is holding you back from your health and fitness goals? Do you need to increase your activity? Or is it that you need to change what you eat to something more nutritional and balanced? Perhaps reducing your alcohol intake is a good place to start, or compressing your eating window?

What one thing can you commit to changing right now and for the next 7 days? 

There are so many options out there, and I will caveat that whilst I am not a nutritionist, there are some basic things we can do to achieve our goals. 

Let me know what your health goals are, and if you have any London Marathon tips, I am all ears!

Always with love,

Elsa x

My image today is when I completed the Montane Lakeland 50 Ultra marathon in 2017. Such a proud moment! Check it out here!