I cant believe I haven't updated my blog since the start of November, that's nearly three whole months and it has flown by.
I am going to cut myself some slack though as I am in my final year of my degree alongside working almost full time as a fitness instructor in London. It is pretty full on and something has got to give, I am going to try and keep on top of my blog on more of a regular basis now though as some time away has given me lots of new ideas and things I want to share.
I decided to write this post at this time because over the last week or so I have been talking to a number of people about the pressure of being switched on all the time. I have just written a full dissertation about the Instagram world and how it is changing our lives but I think it would be unfair to blame the whole obsession with being the best you can be, every single day solely on Insta.
My next post will be talking specifically about Instagram but for now I want to focus on us and why bending over backwards to be perfect is only going to give you a bad back.
Anybody who knows me knows I am such a positive person, in fact I was called fizzy not so long ago (I will take it as a compliment as they meant bubbly). My job literally requires me to be full of energy and deliver the same effort level in my 7am class as my 7pm and 4th class of the day, so to be 'fizzy' is definitely useful but what about when I do just feel down? If I am in a bad mood for no reason I actually feel guilty about it but we are all entitled to want to punch everyone in the face for no actual reason every now and again. I usually just workout and it generally works it off, that is just what works for me.
This isn't just about me, its about you too. The majority of us work in the same way, you get to the gym and work out every day yet you beat yourself up for the one day you had to miss? Or even for feeling too tired to finish the last exercise of your session. When I was a cardio maniac I used to mentally beat myself up if I was too tired to finish three classes in a row on a Friday morning. THREE CLASSES! 90% of people reading this will now think of a time you have done something like this, it is ridiculous.
'Im too busy working on my own grass to notice if yours is greener' is my new favourite quote. There is always going to be someone more toned, stronger, thinner, bigger, whatever... it is hard but its time to stop caring and just focus on you. I am guilty of seeing pictures of people (sometimes even my friends) and feeling like I am not doing well enough. Someone else's success is in no way a reflection of my failure. I am not saying there is a switch and this will not happen over night but it is about time everyone took a step back. If you eat a healthy, balanced diet and exercise regularly then you are doing amazing so stop comparing yourself to that bikini competitor who eat, sleeps, breathes it!
Admitting that you are effected by other people doesn't mean you are weak. I have only ever said these things to the people closest to me until now because I felt it was taboo and as someone in the fitness industry I should be on form ALL the time but its just impossible. I feel like a motivational speaker right now but I have been sucked into that black hole of obsession with progress and comparing myself to others and I believe I have come out of the other side and hope I can help others do the same.
January is nearly over, so stop the post-Christmas guilt and the failed resolution disappointment. Make February about you, 2016 will be a good year.
Taking bookings for motivational talks as of now (joke)
Happy hump day x
Wednesday, 27 January 2016
Thursday, 5 November 2015
Be Your Own Motivation
Since moving back to London, life has run away with me. With it being third and final year for me I have been getting on with my work along with working hard in fitness and teaching A LOT!
I am absolutely loving my life in fitness right now, I cant get enough and I've been lucky enough to get some opportunities that I have felt a few 'pinch me' moments recently.
I quite openly discuss my own journey as not all that long ago I found myself lost in health and fitness and needing some guidance. All I wanted was to be happy and healthy with a sustainable lifestyle of balance. Something clicked inside my head and once I started seeing results and feeling more relaxed and less obsessive it suddenly became easy.
Now I am working as an instructor I see so many different members and clients and I think its important for everybody to remember that we are all so different. We all compare ourselves to the perfect looking girls on social media, celebrities and models. Its so important to take Instagram with a pinch of salt and not get upset when you feel you don't live up to their profiles. I have recently been thinking about one specific area that we are all different and how no way is the right way, that is how we are motivated!
Some of us are super self motivated and some of us aren't, there is nothing wrong with either and I wish everybody would believe that. I know for a fact I am the type of person that can motivate myself to do most things in life, I love working out so its not too hard for me to get my ass to the gym however I do love food so much that if I need help on motivation, that's where I need it. I live my life striving for balance. I eat healthy because it makes me genuinely feel better, I think it tastes better and I function better. Everybody is motivated by different things, I know a lot of people that always have to be working towards something. A date in the diary whether its an event, a run or a competition. Surprisingly, I am the opposite. As soon as I plan something to prep for I feel worse and this is the perfect example of how we all need different things. As soon as I set a limit on myself or restrict myself I just want to fall off the bandwagon. Its like when you say 'I wont eat chocolate for the rest of the month'... suddenly you have crazy cravings for chocolate right?
This is only one example of times in health and fitness that there is no right or wrong. Do what makes YOU happy and find YOUR balance!
I have three exciting announcements to make!!
1. I have been working on a fitness Instagram account where I have been focussing on tracking my fitness career in London along with my workouts, meals and all things health and fitness. I have done this so my friends that don't have an interest in working out don't have to see my crazy fit side. If you are interested and want motivation, fitness fashion, inspiration for workouts and just to see my general fitness shenanigans then please follow and support me. I am @thebalancedblonde_
2. I now officially have my very own fitness guide. Written and designed by myself. Since qualifying and writing about fitness on my blog I have had a number of people contact me wanting nutritional and fitness advice and support. 'Finding Your Balance' is tips that I can give based on my own experiences and struggles. To get your copy email sv.stoneley@sky.com requesting your copy! Its totally free!
3. Third and final exciting piece of news. Mainly in the interest of people based in Cheshire. Over Christmas break, while I'm at home I am in the process of planning a Christmas Bootcamp. It will include a workout, xmas treats, competitions and prizes. More information will soon be released but if you would love to come then I want to hear from you! Again, drop me an email to sv.stoneley@sky.com or a comment on Facebook and let me know if you're interested. (Men and women welcome)
Sarah x
I am absolutely loving my life in fitness right now, I cant get enough and I've been lucky enough to get some opportunities that I have felt a few 'pinch me' moments recently.
I quite openly discuss my own journey as not all that long ago I found myself lost in health and fitness and needing some guidance. All I wanted was to be happy and healthy with a sustainable lifestyle of balance. Something clicked inside my head and once I started seeing results and feeling more relaxed and less obsessive it suddenly became easy.
Now I am working as an instructor I see so many different members and clients and I think its important for everybody to remember that we are all so different. We all compare ourselves to the perfect looking girls on social media, celebrities and models. Its so important to take Instagram with a pinch of salt and not get upset when you feel you don't live up to their profiles. I have recently been thinking about one specific area that we are all different and how no way is the right way, that is how we are motivated!
Some of us are super self motivated and some of us aren't, there is nothing wrong with either and I wish everybody would believe that. I know for a fact I am the type of person that can motivate myself to do most things in life, I love working out so its not too hard for me to get my ass to the gym however I do love food so much that if I need help on motivation, that's where I need it. I live my life striving for balance. I eat healthy because it makes me genuinely feel better, I think it tastes better and I function better. Everybody is motivated by different things, I know a lot of people that always have to be working towards something. A date in the diary whether its an event, a run or a competition. Surprisingly, I am the opposite. As soon as I plan something to prep for I feel worse and this is the perfect example of how we all need different things. As soon as I set a limit on myself or restrict myself I just want to fall off the bandwagon. Its like when you say 'I wont eat chocolate for the rest of the month'... suddenly you have crazy cravings for chocolate right?
This is only one example of times in health and fitness that there is no right or wrong. Do what makes YOU happy and find YOUR balance!
I have three exciting announcements to make!!
1. I have been working on a fitness Instagram account where I have been focussing on tracking my fitness career in London along with my workouts, meals and all things health and fitness. I have done this so my friends that don't have an interest in working out don't have to see my crazy fit side. If you are interested and want motivation, fitness fashion, inspiration for workouts and just to see my general fitness shenanigans then please follow and support me. I am @thebalancedblonde_
2. I now officially have my very own fitness guide. Written and designed by myself. Since qualifying and writing about fitness on my blog I have had a number of people contact me wanting nutritional and fitness advice and support. 'Finding Your Balance' is tips that I can give based on my own experiences and struggles. To get your copy email sv.stoneley@sky.com requesting your copy! Its totally free!
3. Third and final exciting piece of news. Mainly in the interest of people based in Cheshire. Over Christmas break, while I'm at home I am in the process of planning a Christmas Bootcamp. It will include a workout, xmas treats, competitions and prizes. More information will soon be released but if you would love to come then I want to hear from you! Again, drop me an email to sv.stoneley@sky.com or a comment on Facebook and let me know if you're interested. (Men and women welcome)
Sarah x
Wednesday, 7 October 2015
The Importance of Nutrition
I am sure you will have heard this so many times that you will be bored of it but it is so true I cant say it enough... Food is fuel and to get results it is 80% nutrition 20% training, if not more.
Me and my mum were talking about it at the weekend and how eating well doesn't just help in making you feel better about how you look but it makes you feel better on the inside. I have always struggled with getting bloated quite badly after big/carb heavy meals, this lead me to start eating much better and started to feel and see the difference.
With help from my coach I started focussing on my diet and how to use it to fuel my body in the best way. I ALWAYS eat an egg based breakfast as I found cereal and porridge wouldn't keep me full for long. I suggest this to everybody as there are many different options with eggs and they make such a tasty and filling meal.
I HATE hearing about people that cut out carbs to lose weight and SO many people do it. There are SO many reasons not to do it. People think that the only forms of carbs are bread, rice, pasta and potato... no no, carbs are in so much food it is impossible to cut them out all together. Carbs are so important and they give your body the energy it needs, this why if you try cutting them out you feel tired, sleepy and hungry! The prime time for binging. Not eating carbs is never going to be something you do forever so once you start eating them again you will just gain weight, cutting out any food will do the same.
It not that carbs are bad for you its the amount you eat and the time of day that you eat them. Just like anything, if you eat too much then you will gain weight. A PT friend of mine gave some great advice in a portion of carbs should be roughly the size of the palm of your hand. Its best to eat your carbs straight after your workout and preferably not right before bed time. I stay away from white bread mainly because it makes me bloat but I actually prefer brown bread but still don't eat that too often either. I love wholemeal pitta, rice, sweet potato and quinoa as carb sources and depending on how much energy I need and what time of day it is helps me decide which one to have.
I love sharing pictures of my meals to keep track for myself plus when they look so good why not post them on instagram?
Here are a few of my recent ones.
So please never cut out carbs... most of us have tried it, me included! It wont benefit you and to be honest it just made me ill.
I am always happy to answer questions so if you ever want more information email or message me. I do have a qualification in this and would rather help people who don't know than anybody do a crazy fad diet.
Me and my mum were talking about it at the weekend and how eating well doesn't just help in making you feel better about how you look but it makes you feel better on the inside. I have always struggled with getting bloated quite badly after big/carb heavy meals, this lead me to start eating much better and started to feel and see the difference.
With help from my coach I started focussing on my diet and how to use it to fuel my body in the best way. I ALWAYS eat an egg based breakfast as I found cereal and porridge wouldn't keep me full for long. I suggest this to everybody as there are many different options with eggs and they make such a tasty and filling meal.
I HATE hearing about people that cut out carbs to lose weight and SO many people do it. There are SO many reasons not to do it. People think that the only forms of carbs are bread, rice, pasta and potato... no no, carbs are in so much food it is impossible to cut them out all together. Carbs are so important and they give your body the energy it needs, this why if you try cutting them out you feel tired, sleepy and hungry! The prime time for binging. Not eating carbs is never going to be something you do forever so once you start eating them again you will just gain weight, cutting out any food will do the same.
It not that carbs are bad for you its the amount you eat and the time of day that you eat them. Just like anything, if you eat too much then you will gain weight. A PT friend of mine gave some great advice in a portion of carbs should be roughly the size of the palm of your hand. Its best to eat your carbs straight after your workout and preferably not right before bed time. I stay away from white bread mainly because it makes me bloat but I actually prefer brown bread but still don't eat that too often either. I love wholemeal pitta, rice, sweet potato and quinoa as carb sources and depending on how much energy I need and what time of day it is helps me decide which one to have.
I love sharing pictures of my meals to keep track for myself plus when they look so good why not post them on instagram?
Here are a few of my recent ones.
So please never cut out carbs... most of us have tried it, me included! It wont benefit you and to be honest it just made me ill.
I am always happy to answer questions so if you ever want more information email or message me. I do have a qualification in this and would rather help people who don't know than anybody do a crazy fad diet.
Monday, 28 September 2015
How To Master a Pull Up
Sports Bra: Lululemon, Leggings: Nike
Being able to do pull ups is a struggle for a lot of people. There are plenty who can lift big weights in the gym, they are super fit but being able to pull their own body weight up is such a challenge. They are so hard to be able to do and take a lot of time and effort but it can be easy to lose the strength. Just like lots of things it takes so much time and dedication to lose weight yet its so simple to gain it. Very upsetting but very true.
I have been working on my pull ups for a long time and stepped it up to a few times a week a few months ago, I never thought I would get there. This is only a short post but I wanted to offer the best advice that I have found useful for myself.
Ditch the assistance machine! I know everybody has their own ways but this was vital for me. Using the assistance was fine but I wasn't properly engaging my muscles and tightening my core so I would have never gained the strength to complete a full pull up if I have carried on like that. It would have taken a very long time.
Ask a friend or someone who works at the gym to hold your waist for support, they take some of your weight and help to push you up but it is more of a real pull up and trains your body to need less and less help. By the end my boyfriend literally just had a hand on my back for support to stop me swinging. I also think it was confidence too, I was convinced he was taking a lot of my weight and that I couldn't do it without him when actually I practically already was.
Negatives - get a bench or step if you are little like me and jump up to the bar and hold for a few seconds before slowly lowering down then jump and repeat for as many reps as you can. Eventually you will be able to start doing half rep pull ups until you can drop all the way down and pull up.
Its the best feeling when you eventually do it! Its something I'm genuinely really proud of! It proves that if you work hard at something and don't give up you will always be able to do it. Keep going!
Tuesday, 15 September 2015
Power Plates, Treadmill Sprints and Forward Flips
I love to challenge myself. If I find myself getting into routine I feel the need to break out of it. It sounds like such a positive thing and I do believe that it is a positive thing however in a negative way its like just when I become satisfied I soon become unsatisfied and want to push further. Outgoing is one word for it, annoying is the other. A lot of people say 'You will never be happy will you' but when I actually think about it, I am at my happiest when I am pushing myself, trying something new or finding something tough so the answer is YES, I'm very happy. It just comes across like I always want more... which I do.
Ok so after my deep character evaluation there I will cut to the chase. My recent challenge (a few months ago) was to try 5 new workouts that I had never done before. So far I am on 4 and I aim to get my full 5 in before Christmas. I gave Crossfit a good go which you can find my review on here. I also tried a power plate workout in JJ Studios in Cheshire. Barry's Bootcamp London and Anti-Gravity yoga at Virgin Active. Any suggestions or ideas for what my number 5 can be please let me know!
1. JJ Studios
I have seen power plates in the gym many times, I've seen people doing all sorts on them but never had the guts to get on one and always wondered what they actually were. JJ studios is a small personal training and group exercise studio in Nantwich, Cheshire and my Auntie attends the classes there on a regular basis. When I first got home from London for summer I decided to give it a go and see what it was all about, they had a free first session so why wouldn't you give it a go?! To start with being on the vibrating power plate was the weirdest feeling and I wasn't sure if I liked it, I even felt like my face was vibrating which is obviously an unnatural feeling. We got up and went to the early class so maybe it was just waking me up properly. Im pretty glad I took my sweat towel because I was certainly sweating after just a few minutes. As an avid gym goer and fitness instructor I like to think I am in a pretty fit condition but it honestly worked some magic, the next day I was sore. We had to do push ups and planks with our hands/arms on the plate which made everything seem so much harder. We did squats, lunges, work with a medicine ball, it was a full body workout. I was upset I didn't get chance to return over the summer but hopefully I can get back there over Christmas and I will be able to take some pictures to upload on the blog too.
Contact JJ Studios here as they tailor the workout for all abilities so there is no excuse.
2. Barry's Bootcamp
The famous Barry's lived up to the reputation. One of my best friends and flat mate is a Barry's fanatic and eventually convinced me that £20 a class is a completely reasonable price to pay for exercise. Now, I still think its a rip off, but its a rip off that makes you feel amazing. Of course it helps that the trainers look like they are photo shopped in real life but the main reason its so great is the treadmill section of the workout. 30 minutes is spend on a treadmill and 30 minutes on a bench focussing on weight training. Yes you heard me right, 30 minutes on a treadmill. It sounds like hell and I HATE the treadmill... except the Barry's treadmill. With constant interval sprints of different formats it never gets easier! The class is held in a basement with essentially no air con so be prepared to sweat out your body weight, if its not dripping off your nose then you have a problem. The motivation that the trainers give you is a new level of tough love, Taylor is the most brutal but will also make you work the hardest. Its called bootcamp for a reason. There are also mirrors directly in front of the treads so all you can see is your own face... in a lot of pain. Luckily the lighting is low and actually pretty good otherwise I think that would be enough to put me off for life, somehow the lighting resembles and Instagram filter. Ive returned a number of times and have loved it every time. Faisal (PT to Ellie Goulding) is also great but slightly more of positive motivator than Taylor MF James. Yes, MF stands for 'Mother fucking' and if you are against swearing I suggest you avoid him. He has that nickname for a reason.
3. Anti Gravity Yoga
I get so wrapped up in my high intensity, heavy lifting workouts that I sometimes forget to just chill out and that its just as important to stretch and relax as it is to get your heart rate high and super sweaty. Anti Gravity Yoga is where you a swinging in the air in a sheet that is hung like a hammock, that's the only way I can describe it. I originally just did the introduction class for 30 minutes but decided to stay for the full hour afterwards as I was loving it so much. It works your core and muscles so much more than regular yoga as not only are you stretching (which feels great) but you are trying to pull yourself around in the hammock. It also allows you to stretch in ways that you never normally would and massively helps to increase flexibility. It also looks pretty impressive. The only problem I had was that in some positions the material from the swing hurt my skin. When I was hanging upside down and all of my body weight was on the hammock I could feel the material cutting into my leg BUT we just put our sweat towels in between and don't get me wrong, it was really painful or anything. That's the only negative I took from it. I particularly loved the relaxation section at the end where you get to wrap yourself up in the hammock and form a cocoon around yourself and just lie there for a few minutes. I took part in the class at Virgin Active.
Ok so after my deep character evaluation there I will cut to the chase. My recent challenge (a few months ago) was to try 5 new workouts that I had never done before. So far I am on 4 and I aim to get my full 5 in before Christmas. I gave Crossfit a good go which you can find my review on here. I also tried a power plate workout in JJ Studios in Cheshire. Barry's Bootcamp London and Anti-Gravity yoga at Virgin Active. Any suggestions or ideas for what my number 5 can be please let me know!
1. JJ Studios
I have seen power plates in the gym many times, I've seen people doing all sorts on them but never had the guts to get on one and always wondered what they actually were. JJ studios is a small personal training and group exercise studio in Nantwich, Cheshire and my Auntie attends the classes there on a regular basis. When I first got home from London for summer I decided to give it a go and see what it was all about, they had a free first session so why wouldn't you give it a go?! To start with being on the vibrating power plate was the weirdest feeling and I wasn't sure if I liked it, I even felt like my face was vibrating which is obviously an unnatural feeling. We got up and went to the early class so maybe it was just waking me up properly. Im pretty glad I took my sweat towel because I was certainly sweating after just a few minutes. As an avid gym goer and fitness instructor I like to think I am in a pretty fit condition but it honestly worked some magic, the next day I was sore. We had to do push ups and planks with our hands/arms on the plate which made everything seem so much harder. We did squats, lunges, work with a medicine ball, it was a full body workout. I was upset I didn't get chance to return over the summer but hopefully I can get back there over Christmas and I will be able to take some pictures to upload on the blog too.
Contact JJ Studios here as they tailor the workout for all abilities so there is no excuse.
 |
| Photo Credit: JJ Studios |
2. Barry's Bootcamp
The famous Barry's lived up to the reputation. One of my best friends and flat mate is a Barry's fanatic and eventually convinced me that £20 a class is a completely reasonable price to pay for exercise. Now, I still think its a rip off, but its a rip off that makes you feel amazing. Of course it helps that the trainers look like they are photo shopped in real life but the main reason its so great is the treadmill section of the workout. 30 minutes is spend on a treadmill and 30 minutes on a bench focussing on weight training. Yes you heard me right, 30 minutes on a treadmill. It sounds like hell and I HATE the treadmill... except the Barry's treadmill. With constant interval sprints of different formats it never gets easier! The class is held in a basement with essentially no air con so be prepared to sweat out your body weight, if its not dripping off your nose then you have a problem. The motivation that the trainers give you is a new level of tough love, Taylor is the most brutal but will also make you work the hardest. Its called bootcamp for a reason. There are also mirrors directly in front of the treads so all you can see is your own face... in a lot of pain. Luckily the lighting is low and actually pretty good otherwise I think that would be enough to put me off for life, somehow the lighting resembles and Instagram filter. Ive returned a number of times and have loved it every time. Faisal (PT to Ellie Goulding) is also great but slightly more of positive motivator than Taylor MF James. Yes, MF stands for 'Mother fucking' and if you are against swearing I suggest you avoid him. He has that nickname for a reason.
 |
| Photo Credit: Sweaty Betty |
I get so wrapped up in my high intensity, heavy lifting workouts that I sometimes forget to just chill out and that its just as important to stretch and relax as it is to get your heart rate high and super sweaty. Anti Gravity Yoga is where you a swinging in the air in a sheet that is hung like a hammock, that's the only way I can describe it. I originally just did the introduction class for 30 minutes but decided to stay for the full hour afterwards as I was loving it so much. It works your core and muscles so much more than regular yoga as not only are you stretching (which feels great) but you are trying to pull yourself around in the hammock. It also allows you to stretch in ways that you never normally would and massively helps to increase flexibility. It also looks pretty impressive. The only problem I had was that in some positions the material from the swing hurt my skin. When I was hanging upside down and all of my body weight was on the hammock I could feel the material cutting into my leg BUT we just put our sweat towels in between and don't get me wrong, it was really painful or anything. That's the only negative I took from it. I particularly loved the relaxation section at the end where you get to wrap yourself up in the hammock and form a cocoon around yourself and just lie there for a few minutes. I took part in the class at Virgin Active.
Tuesday, 25 August 2015
Why Everybody Should Try Crossfit
After a shower I can still smell Crossfit under my nails (not girly). I can still see the dirt marks faintly on my knees (scrubbing is necessary) and my fingers are still tingling a little bit from holding weights above my head more in one session than I have ever I think.
I'm sure regular Crossfitters think I'm exaggerating but as a newbie I feel pretty exhausted. I think it is amazing that people can do it 4/5 times a week or more and I hope one day I will be able to. I heard of it for a long time before trying it and I only really gave it a go because a good friend of mine loves it. I secretly had no idea what it even was, the general consensus I get when I try to talk to people about it.
I can tell you one thing about Crossfit, its HARD! There is a lot of lingo to learn and their technique is slightly different to the average gym standards but it pushes you out of your comfort zone. I am used to squats that stop pretty close to knee level, no no you literally get your ass to grass at the box (Crossfit lingo for where the sessions are held). Lunges include touching the ground with your knee, no 90 degree angles here. When I found out the techniques are slightly different to what I am used to I was worried, but there are coaches there to guide you throughout the session to make getting the hang of it much easier.
I tried my first free taster session just under a year ago but didn't feel good, I didn't feel fit and was going through some other things at the time so I didn't really get properly into it. I returned for my first session back in months today and although I didn't smash any personal bests, considering I was in a new place, with new people, trying new things I don't think I did half bad. I felt strong and beaten down at the same time. It requires a hell of a lot of self motivation, the coaches are there to support you and push you when you need it but its about motivating yourself to push through your limits, something that feels amazing when you finish.
Our session today included:
a warm up, focus on technique and strength and then the WOD (workout of the day).
The technique involved overhead squats, something I never do on my own and I definitely don't find easy, especially having to get so low in a squat. Strength was deadlifts, something I would normally be happy about however I stupidly did them the day before which made the weight feel a lot heavier than normal. That was followed by a nice set of 5 deadlifts and 5 over the bar burpees. ouch! This is all before the WOD. So we had 20 minutes of AMRAP (as many rounds as possible) of a 200m run, 20 overhead walking lunges, and toe touches to the bar, basically you hang from a bar and crunch yoru legs up so high your toes touch the bar above your head and it KILLS your abs. You count how many rounds and then it all goes on the board at the end of the session.
I love to challenge myself so I loved every minute. I'm going to try and go back later this week and keep going regularly throughout the year so I can make steady improvements. Anybody who walks around the gym thinking 'I am owning this' I suggest you go to Crossfit because it will knock you off your high horse. If you are like me and easily get stuck in a routine and a comfort zone its a great way to smash through that, try something new and push yourself in new ways. There is so many different skills involved in one session that strength alone isn't enough, you test your flexibility, endurance and mental attitude to name a few.
I can see how people get sucked in by it. If I wasn't a poor student Im sure I would too. My session was at CW1 Crossfit in Crewe and I couldn't suggest it more.
Over the summer I have been testing out a number of new classes and workouts which I am going to write up in full next week for you all to check out. I have pushed my limits so now its your turn, think of a new way to break out of your routine. It feels pretty damn good!
I'm sure regular Crossfitters think I'm exaggerating but as a newbie I feel pretty exhausted. I think it is amazing that people can do it 4/5 times a week or more and I hope one day I will be able to. I heard of it for a long time before trying it and I only really gave it a go because a good friend of mine loves it. I secretly had no idea what it even was, the general consensus I get when I try to talk to people about it.
I can tell you one thing about Crossfit, its HARD! There is a lot of lingo to learn and their technique is slightly different to the average gym standards but it pushes you out of your comfort zone. I am used to squats that stop pretty close to knee level, no no you literally get your ass to grass at the box (Crossfit lingo for where the sessions are held). Lunges include touching the ground with your knee, no 90 degree angles here. When I found out the techniques are slightly different to what I am used to I was worried, but there are coaches there to guide you throughout the session to make getting the hang of it much easier.
I tried my first free taster session just under a year ago but didn't feel good, I didn't feel fit and was going through some other things at the time so I didn't really get properly into it. I returned for my first session back in months today and although I didn't smash any personal bests, considering I was in a new place, with new people, trying new things I don't think I did half bad. I felt strong and beaten down at the same time. It requires a hell of a lot of self motivation, the coaches are there to support you and push you when you need it but its about motivating yourself to push through your limits, something that feels amazing when you finish.
Our session today included:
a warm up, focus on technique and strength and then the WOD (workout of the day).
The technique involved overhead squats, something I never do on my own and I definitely don't find easy, especially having to get so low in a squat. Strength was deadlifts, something I would normally be happy about however I stupidly did them the day before which made the weight feel a lot heavier than normal. That was followed by a nice set of 5 deadlifts and 5 over the bar burpees. ouch! This is all before the WOD. So we had 20 minutes of AMRAP (as many rounds as possible) of a 200m run, 20 overhead walking lunges, and toe touches to the bar, basically you hang from a bar and crunch yoru legs up so high your toes touch the bar above your head and it KILLS your abs. You count how many rounds and then it all goes on the board at the end of the session.
I love to challenge myself so I loved every minute. I'm going to try and go back later this week and keep going regularly throughout the year so I can make steady improvements. Anybody who walks around the gym thinking 'I am owning this' I suggest you go to Crossfit because it will knock you off your high horse. If you are like me and easily get stuck in a routine and a comfort zone its a great way to smash through that, try something new and push yourself in new ways. There is so many different skills involved in one session that strength alone isn't enough, you test your flexibility, endurance and mental attitude to name a few.
I can see how people get sucked in by it. If I wasn't a poor student Im sure I would too. My session was at CW1 Crossfit in Crewe and I couldn't suggest it more.
Over the summer I have been testing out a number of new classes and workouts which I am going to write up in full next week for you all to check out. I have pushed my limits so now its your turn, think of a new way to break out of your routine. It feels pretty damn good!
Friday, 7 August 2015
Happiness is a Journey Not a Destination
After a beautiful few weeks of calm, country life I decided I should probably get back on the wagon and up my blogging game ahead of third year.
I decided to get started again I would share my recent 12 week transformation.
I have been into fitness for a few years as many will already know as I write about it regularly. The problem with being interest in working out is it can become obsessive and extremely frustrating when you feel you're working your ass off but still don't have the perfect ass (which we all want). A few months ago I was stuck in a rut. I was working full time at ELLE magazine on the week days and both weekend days at Virgin Active, I was desperately trying to fit in my workouts which led to me killing myself with cardio classes. I was getting up at 6am to work out for around 2 hours, rush across London to work before sometimes rushing BACK for another class in the evening all at the same time as barely eating a good nutritional meal. Sounds crazy doesn't it? All that exercise, very little food and very poor sleep it wasn't a surprise I actually started to gain weight.
My confidence was destroyed and I was permanently tired, grumpy and frustrated with myself. After qualifying as an instructor I knew what needed to be done but I just needed some extra support and ideas and luckily for me I found some great people. The cardio trap that so many of us fall into is tough to get out of. The idea that the only way to look great is to burn hundreds of calories by high intensity cardio and eating little carbs and erm... well little anything. Tiny salad and lots of fruit sounds like the recipe for abs? I knew it wasn't right but didn't know where to start in fixing it.
Working at Virgin Active in London went in my favour as the personal trainers there certainly know what they are talking about. One PT, Jo was so lovely and sat down and reviewed my nutrition and gave me amazing advice on how to change it up. Plenty of protein, good fats and certainly not to be scared of carbs. Cut down on the sugary rubbish which was a given and to stop relying on fruit as a snack to fill me up. After our chat I felt motivated and determined to put this into action. So I did, straight away.
I then decided to contact Hannah, you may know of the fitness blog, Instagram and Youtube channel Wedges & Weights, Hannah is the bundle of joy behind this and she is so great. After winning her summer sweat challenge last year we met and trained together so I knew she was well suited to me as a person as we get on well and I knew she would understand my troubles. She wrote me a programme focussing on weight training with some HIIT and intervals as my cardio which has been amazing. She also followed up on my nutrition, reiterating all that Jo had told me so once a week she would review my food diary. It was an extra push for my motivation and will power to be accountable to somebody else and when it came to my four week check in with transformation pictures and measurements I did not want to feel rubbish having to send over proof that I wasn't doing well. I started feeling better immediately, just 4 weeks in the difference was obvious.
12 weeks in I feel like a different person. I wanted to feel confident on my holiday a few weeks ago and I am unrecognisable to the unhealthy girl I was 3 months ago. Obviously you can see the physical differences however the mental and emotional progress is more important to me. I've stopped aiming to be able to see my abs, or make my stomach flatter and started to set more fulfilling goals like being able to do full pull-ups or adding an extra 5kg onto my deadlift weight. I have realised by setting goals like these make you feel a surge of excitement when you hit them and then you're ready to aim higher and by keeping up with these goals the definition and physical changes will come. Never in my life have I been able to do pull-ups or full un-assisted tricep dips but getting my head in the right game has led to passing many milestones, I have never seen some of the muscles and definition that I can now.
Never forget that health is a complete state of physical, mental and social well-being... looking good is only one part of that. You may fit in to a size 6 but are you truly content and more importantly can you sustain that? 12 weeks to transform may seem like too long to some people but I would rather take my time and know that I can keep this up all year round than crash dieting for 4 weeks and taking back all the work as soon as you stop. Its a lifestyle not a diet. Many people are convinced by 'detoxing' and 'cleansing' to lose weight but living off shakes and green tea for days is not going to help you reach your long term goals. Focus on eating a balanced diet and regular exercise and give you body time. That way you wont feel twice as bad when you have to binge by grabbing all the food in your sight when youre so hungry you cant last anymore, been there, done that! believe me!
Now im qualified to instruct others I am glad I took the time to understand my own body and be confident in making the right decisions by myself. I am looking forward to teaching properly since I passed my Spinning course and am set to attend a course in Kettlebells and Body Pump. Its all very exciting to turn a passion into a job. I just want people to realise that when you see somebody in great shape in the gym you should stop to appreciate the journey they have taken to get there.
Contact Hannah Mills at Wedges and Weights for her online training if you need support and help like I did. If anybody has any questions about my experience or what I'm up to now then feel free to message or email me.
I decided to get started again I would share my recent 12 week transformation.
 |
| Untensed images are never the best but I am so happy with this change |
I have been into fitness for a few years as many will already know as I write about it regularly. The problem with being interest in working out is it can become obsessive and extremely frustrating when you feel you're working your ass off but still don't have the perfect ass (which we all want). A few months ago I was stuck in a rut. I was working full time at ELLE magazine on the week days and both weekend days at Virgin Active, I was desperately trying to fit in my workouts which led to me killing myself with cardio classes. I was getting up at 6am to work out for around 2 hours, rush across London to work before sometimes rushing BACK for another class in the evening all at the same time as barely eating a good nutritional meal. Sounds crazy doesn't it? All that exercise, very little food and very poor sleep it wasn't a surprise I actually started to gain weight.
My confidence was destroyed and I was permanently tired, grumpy and frustrated with myself. After qualifying as an instructor I knew what needed to be done but I just needed some extra support and ideas and luckily for me I found some great people. The cardio trap that so many of us fall into is tough to get out of. The idea that the only way to look great is to burn hundreds of calories by high intensity cardio and eating little carbs and erm... well little anything. Tiny salad and lots of fruit sounds like the recipe for abs? I knew it wasn't right but didn't know where to start in fixing it.
Working at Virgin Active in London went in my favour as the personal trainers there certainly know what they are talking about. One PT, Jo was so lovely and sat down and reviewed my nutrition and gave me amazing advice on how to change it up. Plenty of protein, good fats and certainly not to be scared of carbs. Cut down on the sugary rubbish which was a given and to stop relying on fruit as a snack to fill me up. After our chat I felt motivated and determined to put this into action. So I did, straight away.
I then decided to contact Hannah, you may know of the fitness blog, Instagram and Youtube channel Wedges & Weights, Hannah is the bundle of joy behind this and she is so great. After winning her summer sweat challenge last year we met and trained together so I knew she was well suited to me as a person as we get on well and I knew she would understand my troubles. She wrote me a programme focussing on weight training with some HIIT and intervals as my cardio which has been amazing. She also followed up on my nutrition, reiterating all that Jo had told me so once a week she would review my food diary. It was an extra push for my motivation and will power to be accountable to somebody else and when it came to my four week check in with transformation pictures and measurements I did not want to feel rubbish having to send over proof that I wasn't doing well. I started feeling better immediately, just 4 weeks in the difference was obvious.
12 weeks in I feel like a different person. I wanted to feel confident on my holiday a few weeks ago and I am unrecognisable to the unhealthy girl I was 3 months ago. Obviously you can see the physical differences however the mental and emotional progress is more important to me. I've stopped aiming to be able to see my abs, or make my stomach flatter and started to set more fulfilling goals like being able to do full pull-ups or adding an extra 5kg onto my deadlift weight. I have realised by setting goals like these make you feel a surge of excitement when you hit them and then you're ready to aim higher and by keeping up with these goals the definition and physical changes will come. Never in my life have I been able to do pull-ups or full un-assisted tricep dips but getting my head in the right game has led to passing many milestones, I have never seen some of the muscles and definition that I can now.
 |
| Don't be tempted to go on a crazy diet before your holiday. Give yourself time and then you can feel good all year round |
Never forget that health is a complete state of physical, mental and social well-being... looking good is only one part of that. You may fit in to a size 6 but are you truly content and more importantly can you sustain that? 12 weeks to transform may seem like too long to some people but I would rather take my time and know that I can keep this up all year round than crash dieting for 4 weeks and taking back all the work as soon as you stop. Its a lifestyle not a diet. Many people are convinced by 'detoxing' and 'cleansing' to lose weight but living off shakes and green tea for days is not going to help you reach your long term goals. Focus on eating a balanced diet and regular exercise and give you body time. That way you wont feel twice as bad when you have to binge by grabbing all the food in your sight when youre so hungry you cant last anymore, been there, done that! believe me!
Now im qualified to instruct others I am glad I took the time to understand my own body and be confident in making the right decisions by myself. I am looking forward to teaching properly since I passed my Spinning course and am set to attend a course in Kettlebells and Body Pump. Its all very exciting to turn a passion into a job. I just want people to realise that when you see somebody in great shape in the gym you should stop to appreciate the journey they have taken to get there.
Contact Hannah Mills at Wedges and Weights for her online training if you need support and help like I did. If anybody has any questions about my experience or what I'm up to now then feel free to message or email me.
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