Pass me the Malteasers

We have hit that delightful time of the year - given up on our 'New Year Health Kick' goal and haven't entered the gym for a while....and salads for lunch are a distant memory - ah the beloved cycle...

Sometimes though, it is a little more than what some people would call 'laziness' or 'failing'.

Sometime there are reasons we fall off the wagon that we can't, or don't want, to control.

Ever reached for the chocolate when you're feeling down? Or a bag of crisps when you can't get any other food? Or how about treating yourself to a tub of ice cream and a few glasses of wine to reward yourself for a job well done?

A high percentage of readers will have answered yes to at least one of the above, and it really isn't that uncommon.

What the above refers to is Emotional Eating - a very real subject that I am not ashamed to admit, I have fallen victim to.

The capture below gives a brief description of the difference between Emotional and Physical Hunger;

Sound familiar? I have had plenty of clients that can identify with the above - and I too in the not so distant past.

What can you do?

Find distraction techniques to stop you from satisfying an unwarranted craving - does your body really need the sugar rush or do you feel it's the only way to comfort or reward yourself?



So Very True!

So, these distraction techniques..

Ok so they may take more time than reaching for food, but I have found these to work best;

 

Take a minute before the red mist descends - Emotional Eating is usually mindless and automatic and before you know it, the whole share bag of crisps is gone in one sitting. If you consciously decide to stop yourself, your body (and mind) will thank you later.

 

~

 

Rather than eating for stress, take the time to do a little relaxation - I don't mean full on meditation, but take yourself out of the situation, calm down and even use that to your advantage - look up a new recipe to try for dinner. Never feel guilty for taking time for yourself.

 

~

 

Similar to the above, why not get out of the house / office for a moment; take a walk, go for a swim or even get to the gym

 

~

 

Sleep! Make sure you are sleeping enough - bad / broken sleep or even being deprived of it causes ghrelin levels to increase which stimulates your appetite and also your leptin (responsible for signalling to your brain) levels to decrease which means you don't get that 'full' feeling. See, I can be Science-y.

 

~

 

The last one I have found to be the most effective - Talking. Never underestimate the art of communication. Especially to those close to you. You may also discover that someone is trying to deal with it too - and you can both use this as a way to help each other break the cycle.

 

 

 



No, it's not an easy thing to overcome, even though you can have extreme feelings of guilt or dissatisfaction after consumption. But simply addressing the fact this may be happening to you is the start -  and you will be able to overcome it, be patient and kind to yourself.

Have you fallen victim to this? How do you manage your emotional connection to food? Do you think the pointers above would help you?

On a side note, I am planning another blog focusing on eating and training habits - from men / women, complete newbies to competitive athletes - if you would like to be involved, please contact me!

Franki xx

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Doing My Bit For Charity

A few months back, I told you I was planning on doing a Charity Fundraiser....and I still plan to!

In fact, I have booked a date for it;  on November 22nd 2014, I will be holding Franki's Mad Pants Tea Party!

Who For? Endometriosis UK http://endometriosis-uk.org/

Why? I have suffered with this disease for over 4 years.

Endometriosis UK is a Charity that works with sufferers on the management of the disease, offering support and guidance, as well as campaigning for sufferers to receive better treatment and care - and hopefully, as with all causes like this, find a cure.

It is something that effects roughly 1.5 million Women in the UK alone and can be truly awful. There have been days were it has been a struggle for me to walk.

Or the pain comes on so suddenly it stops me in my tracks (can you imagine this happening to you whilst you're driving?! Scary to say the least!)

For some, it can be so debilitating, getting off the sofa is about as much movement as you'll get in a day.

It can even lead to Female Infertility due to the slow process in which diagnosis can take place. I was told several times my symptoms were ''Irritable Bowel Syndrome'' ''A Pulled Muscle'' and even, insultingly, ''It's All In Your Head'' ..... all the while, I was suffering with what turned out to be ''A Pretty Severe Case'' - a diagnosis I eventually got after seeking a third opinion from a walk in clinic who immediately referred me for scans....and so my Endo Journey began....

Unfortunately, like several other diseases, there is no known cure, only quick fixes which usually result in a trip to the hospital for surgery - and this has happened three times to me.

Luckily for me, although the pain I suffer can be at times unbearable, I am able to still carry on day to day life, and even train - I think I have only not trained a handful of times due to it... I don't let anything stop me...! ;-)

You already know how passionate I am about Health and Wellbeing, and I feel it is so important to support this from all angles. Raising awareness about Women's Health, for me, is as equally important as it is to raise awareness for Eating Disorders - Two areas that don't get enough recognition for the serious diseases it encompasses. When it does, it's usually a negative story - this should change. This is why I want to raise awareness and money for a cause that closely effects me.


So what's a Mad Pants Tea Party?!

Well, it's pretty much just that -  a Tea Party, except you wear a token - a pair of Pink Pants :-)

Venue is still to be confirmed, hoping to get this sorted next week - in the meantime, if anyone can recommend one, it would be most appreciated!

The theme for the Tea Party will be Pink Pants, but as long as something you wear is Pink, you'll fit right in :)

I plan on running a few little competitions such as;

 ''Guess the Weight of the Cake'' - Winner gets the cake,

A Cake ''Auction'' - a special Pink Pants Cake that will be sold to the highest bidder

Along with a Lucky Dip, Good Old Cake Sale and of course a Raffle with some great prizes to be won!

A £2 Entry fee will also be asked for, and you will get a free cup of Tea or Coffee on entry :)

I hope to raise a bit of cash for a great cause and would be most grateful if anyone else is willing to get involved, either by volunteering to bake some yummy cupcakes to sell, can donate any prizes for the raffle or to simply help me set up and tidy away on the day. Ooh and take plenty of photos!

I will be doing promotions for this through the Gym, Facebook, Twitter and Instagram, so you have no excuses to forget the date ;-)

Oh, and the Event won't be exclusive to just the ladies, guys are most welcome too! But you HAVE TO wear pink pants ;-)


I hope that you are able to support me in this venture! Over the next year I am hoping to do a few more fundraisers for them....their next one is Tough Mudder - https://toughmudder.co.uk/   but I don't think I am quite up to it yet...!

Do you do any fundraising? If so, what inspired you to do so?

Franki xx


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I'm Back!

 

 

Wow, the Blog has been up for 1 whole year now, and is doing so much better than I ever thought it would be! Thanks to all those that continuously follow and support..it means a lot! xx

Back to business though, the holiday has been and gone. I had a beautiful week in Torrevieja, Alicante with James - Sun, Downtime, Great Food and More Sun :-)

Throughout the week, I wasn't too far away from work however. Not only did I bear the EBW colours almost everyday through some Bikini Variation, but we also found a great little gym to train at (obviously, I didn't think we could go a whole week without some sort of training!) and I kept a daily log of food / observations and even a newspaper clipping that I wanted to share with you all.

You went to a Commercial Gym?!

We did indeed! for 6 Euros a session, we couldn't pass it up. Although the cardio section dominated most of the space, the free weights had their own separate room, and it was pretty well equipped! It even included the typical ''you missed leg day'' guy who, both times we went, was there doing some sort of shoulder and arm workout in front of the mirror grunting ;-)

Although I was the only Female, it didn't feel half as intimidating as other Commercial Gyms I have trained in. That was until I did a 100kg Strapless Deadlift and weighted Chin Ups....that caused a few looks...! I was chuffed though - despite the heat and the sweat, that was the heaviest I have managed to lift without straps!

How did you eat? Were you 'good'?

A few people have asked me this question, and did so before I went, hence the reason I kept track.

In essence, yes we did eat well, but we weren't short of a few indulgences. This may sound odd, but we just didn't want to scoff unnecessary food and gorge on treats because we didn't need them.

Not to say there weren't Ice Creams, Desserts, Chips, Bread, even Pizza - and of course Cider, Amoretto and Whiskey, but all in moderation (or once in some cases!) and this was due to how I felt after consumption. Yes, I was on holiday, but didn't want to spend my week in pain or uncomfortable because of the food I had eaten - I have worked hard enough to get to where I am, why would I spoil it and nearly ruin my chill time?!

We Love Red Wine...!

On the first day we visited a supermarket to buy some supplies for the week -  our intention was to cook our own breakfasts each day and then eat out for the other meals. We purchased lots of fresh meat and veg, eggs, water, cheese and nuts - and this lasted us the week. We had Pork Chops fried with Almonds, Courgettes and Aubergines one morning, Salmon and Eggs another and a Spicy Chorizo and Aubergine omelette - so we did pretty well on the breakfast front- until the last day - we went out for Gourmet Ice Cream and Coffee..!

We ate at some amazing restaurants too, some of which were recommended by Sanjay and Ruby, who we rented our Villa from, (Thank You both so much!) some just by exploring and recommendations by locals.

CHE Argentinian Grill

One of our favourite places - an Argentinian Buffet Grill with a difference. Rather than queuing up, plate in hand, everything is brought round to your table - every few minutes, a server will come round with a variety of cooked meats, vegetables and side dishes, you simply say yes or no to what is being offered! Everything from Beef Steak to Herbed White Fish, Sizzling Chorizo Sausages and the Best Black Pudding I have ever had (Yes, Really!) and grilled Veg. Both times we went for dinner, we were both too full to even contemplate dessert! In fact I only had a dessert on the last day...

Panache

A short walk from where we staying, we went here on our first night. James opted for an Escargot starter - not that bad actually, just like garlic-y, chewy mussels! We then both shared a giant, fresh Seafood Paella - it was beautiful! You could taste the freshness of the King Prawns, Mussels and other Shellfish included - Amazing!



Mmmm....Snails!



 

Huge!!

















Chapter 1

Probably our Favourite of all the places we ate. Simply amazing food! This was a small Fine Dining establishment that James was told about on one of his Golf Days, and I'm glad we checked this place out!

First, we went for dinner, Opting to share starters of Baby Squid stuffed with Feta and Chorizo and White Chocolate and Scallop Arrencini, accompanied by Irish Soda Bread and Garlic Alioli. This was followed by the largest and most filling Fish dish I have ever had - Teriyaki Cod on Peanut and Coconut Rice - Heavenly!

Again, too full for a Dessert, but we said we would go back on our last day as they did Roast Dinner ;-)

Wow! The Best Roast Dinner from a restaurant EVER!! The Food was just so fresh and flavoursome, we were so impressed - the portions were generous and they had the creamiest, smoothest Mash! Delightful!

Even though I was full to burst, I had to have a dessert - I went for a Blueberry Cheesecake - Winner!!

Gorgeous Fish Dish

Cheesecake makes me Happy :)



 

 

 

 

 

So I mentioned James went to Golf? There are some truly beautiful courses across Spain, so I could hardly deny him an opportunity to play at one of the Top 100 Courses in Europe - Las Colinas. The Landscape and Views were incredible and he even got to play with a Pro....Meanwhile, I caught some much needed Sun :)

 

 

Beautiful Course

Pool to myself!

 

 

 

I just wanted to share some insights into our time away, reiterate the fact that we all need rest and time away from everyday stresses and that just because you are away from routine, it doesn't have to mean all your hard work and discipline should go to waste :)

 

 

 I had a lot of time to myself to reflect and observe everything around me. One of the biggest things I noticed was Body Confidence. This I will cover in a separate post next week as I have quite a lot to say about it...including an interesting article I read in a newspaper whilst away.

I hope everyone has had a lovely summer and still striving for better and well on your way to reaching your goals!

 







Franki xx

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It's Nearly Time!

The wait is nearly over!

After a hectic few weeks of name changing, branding design, picking the packaging and finalising my menu, I'm glad to say that I will be taking my first orders this week!

 

 

Mia Cucina is open for Business!

I wanted a simple, yet memorable name for this - and what better than My Kitchen in Italian!

So....Remind me how this will work again?!

After my last post I received many questions on how the food will be available and in what capacity...

Each Thursday Morning, I will put up a menu for the following week which will consist of;

*Two Main Meals
*1 Side / Snack
*1 Soup

I will take orders until Friday at 3pm, and then the food will be ready for collection on Monday morning.

The Collection Point will be Elite-Bodyworks* and your dishes will be labelled with your name for easy pick up.

There will be 3 Collection Slots Available throughout Monday;

7:30am - 9am

12pm - 1pm

8pm - 9pm

As I may not always be there when you do collect, there will be an 'I Contain' list to accompany each dish - just so you have sight of what's in your food!

*Apologies, at this point in time, I am unable to do deliveries - watch this space though! For their address, visit their website http://www.elite-bodyworks.com/

The idea being that you can purchase as many of the four options as you like, knowing you have something to fall back on should you not get to do the food shopping on time - or just fancy someone else to do the hard work for you  ;-)

The dishes will be suitable for home refrigeration and freezing where stated, so you can buy as you go, or stock up!

Dishes will be provided in foil containers and the mains will come in two sizes to suit different appetites. These will be suitable for home cooking (either in the oven or the pan) and cooking instructions will be provided.

The soups will be one size and provided in an Eco Friendly pot - although I would still recommend heating through on the hob ;-)

I may have not been totally 100% clear on my first announcement, But to start with, I won't be able to provide 'days' worth of food' - although this is the long term goal - this is a little venture I am setting out on in line with everything else going on, but I am hoping this will grow into the flourishing business I want it to!

Anyway, thought I would keep this short and sweet as I will probably be bombarding you over the next week with posts! But I hope this has made things a bit clearer and I hope to receive an order from you soon! Keep an eye out on Thursday for my first menu and details on how to order!

*Oh yes, of course...Thank you to everyone who has supported me during this quest, be it with Name Suggestions, Meal Ideas, Marketing Advice and Good Old Encouragement.

A special Thanks goes to James for giving me the initial push into this and to my friend and colleague Rich Kearsey, Creative Director of New Media Group who has designed my logos and created my branding!* http://www.new-media-group.co.uk/

Just to end, I promised my Facebook Followers I would provide the recipe for the Coconut Chicken and Aubergine Tapenade .... so here it is;

Crunchy Coconut Chicken

2 Chicken Legs
1 Tbsp of Mild Curry Powder
Sprinkle of Salt
2 Tsps of Smoked Paprika
Sprinkle of Coconut Flakes
2 Tbsps of Coconut Oil

Preheat Oven to 180'

Scour the Chicken skin and drizzle some oil over the top. Then rub the Paprika, Salt, Curry Powder and Coconut Flakes into the skin, ensuring both legs are covered and drizzle a little more oil over the top.

Place in the oven and roast for 40 minutes. Meanwhile....

Chunky Aubergine and Mixed Pepper Tapenade
Well...Kind of!

250g of Mixed Olives
1 Aubergine
1 Green Pepper
1 Yellow Pepper
2 Tbsps of Tomato Puree
2 Garlic Cloves
2 Tsps of Paprika
2 Tsps of Mixed Herbs
Pinch of Salt
Coconut Oil
Juice of half a Lime

Dice the Olives, Peppers and Aubergine into small chunks and finely chop the Garlic Cloves and add them to a mixing bowl. Drizzle in oil and stir to coat the veg.

Then Add the Puree, Paprika and Mixed Herbs and stir again - ensuring all the veg is covered. Then add to a saucepan on a medium heat.

Cook for 10 minutes until the veg starts to soften, and then add the lime juice.

Continue to cook for a further 10 minutes, stirring occasionally.

Delicious served hot or cold!

Think this may be my last recipe for a while....I won't have anything to serve soon... ;-)

Franki x

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Onwards and Upwards

So for a while now, I have been debating where I want to go with this whole Health and Fitness thing... Do I want to run more Body Composition Classes...Do I want to be a PT...Do I want to be a Health Ambassador for Kids and/or Women...Do I want to be a Writer or Chef...Maybe even write my own recipe book...?!

Well over the last month I have taken a step forward on one of these routes and making some changes....

All of the above are things I care greatly about;

I Love my Elite Female Ladies and the Positivity and Energy they bring and I would like to see more of this...!

I'm Flattered that in less than a week I picked up 2 new PT Clients - without even advertising the service!

You know how passionate I am about creating a healthier image for our future generations, as well as all the wonderful women that follow my page and blog - I would love nothing more than to do this on an even bigger scale!!

And lastly, I think the blog speaks for itself when it comes to my love of writing and food!!

In all areas metioned, I have put some plans in place to take these passions further, but today, I will only reveal the first on my list!

Some careful Planning and Guidence, lots of Revision, an Exam and and Inspecton this week has most certainly paid off....

I am now a Registered Home Caterer!

 

My Home Catering Registration Certificate is to follow!
Along with my Level 5 Hygiene Rating Card :)  

 

 

 

This means that starting soon, I will be offering Fresh, Home Cooked Meals that customers will be able to purchase for convenience.

I mentioned on my page yesterday how great it would be if some of your meals in a week could be prepared for you - and this is exactly the service I will be offereing!

All the meals will be my own recipes, made from scratch in my own kitchen. You can be rest assured that the food I will provide will be of great quality (as much as I can will be made from Fresh, Farm Shop Ingredients) and won't contain any nasties - as I like my cooking to be as fresh and good for me as possible!

How will it work?

Firstly, this will depend on demand , but in theory....

On a weekly basis, I will have 2 Dishes to choose from, plus a snack or a Soup.

You'll place your order with me by Friday, and be able to collect your meal (or meals) on Monday.

The food will be provided in portioned containers and will be suitable for home refridgeration or freezing. Then you know you will at least have a dish on hand should your preperaton fall short that week.

How does that sound? (Like a Ready Meal...) Yes, But a good quality, no added rubbish, one!

Over the next week or so, I will be releasing my Initial Menu and Price List. I will also include Vegetarian Dishes too as I have had some requests for these.

If you are interested in trying some of my dishes when I reveal them, do let me know! Any initial feedback would be greatly appreciated!

This will be up and running for the first weekend of July, so I will be taking orders from July 3rd!

I'm pretty excited to see how this takes off! Who knows, one day it could mean I no longer need to work in an Office..!!!!

This is why I have been pretty quite recently - I have had a lot on my plate.... ouch. That was a bad pun....

Anyway... Looking Forward to Sharing the Food Love!!

I guess this apron is now more apt than ever....!!

Franki xx

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We're All Fat

Yep, today we are going to talk about FAT. In both terms of the word - Fat as in something we consume and are made of, and Fat as in what some of our nation are becoming.

*Please note, that this is not meant to cause any offence, it is simply a musing of articles I have read and assumptions based upon them.*

What does the word Fat mean to you? A cruel jibe? Is it Controversial? Rude? An essential part of our regular diet? Something that can actually aid weight loss?

I read a very interesting 33 page spread in a recent issue of Women's Health Mag and thought I would highlight some of the topics they discussed, and results of a survey they held with Men's Health Mag...so here goes, of those surveyed;

72% of women think they are fat each time they look in the mirror and.....

62% of those women know they aren't fat, but tell themselves they are anyway...

 

65% of men think they are fat..... and 68% have avoided going out because they felt it.....

 

43% of women and 28% of men think about their weight EVERY HOUR....

 

46% of women and 57% of men would rather date someone short, rather than fat....

 

 

These statistics alone are shocking - is it me, or do they highlight what an incredibly shallow and judgemental society we live in?! No one can say they are perfect, but when someone refuses to consider a possible relationship with someone because they don't live up to some idealistic, (usually) unattainable standard, then I am sorry, that person should take a long, hard look in the mirror themselves.

 

Don't get me wrong, I am not going to go all Feminist on you here, this refers to men and their body confidence as much as it does women. I know of several friends of both sexes who have used an excuse like the one above to avoid dating someone who doesn't have a rippling six pack...

 

Given the clip at the start of this blog, wouldn't you agree, we are all fat? We are made of the stuff aren't we? That fleshy stuff around our bones has an essential fat layer within it...

 

But what is responsible for our fatness? The fat we eat? The sugar? The Carbs?! Is fat in our food really that bad, or is it something we should embrace in moderation?

 

Here are just a few quotes from various celebs as part of the article, discussing the different aspects of the word "Fat"

 

" Fat is neither good nor bad, but a compound essential for human life....I don't believe in one single definition of human desirability."  Victoria Pendleton, 33, retired athlete

 

"Fat is not a good thing.....I think there is less pressure for people to be slim...we have got used to people being bigger" Rosemary Conley, 67, Dietician

 

"Fat is essential...I try to embrace it....I won't touch anything Fat Free, it's usually replaced by chemicals and fillers" Robyn Lawley, 24, plus sized supermodel

"Fat is delicious!...You may not realise it, but men feel the same pressure as women about their bodies" Jason Atherton, 42, Michelin-starred Chef

"Fat is the most loaded word in the English Language!...Fat has the onomatopoeic quality of being slapped!" Adam Richman, 39, TV personality - Man Vs. Food

"Fat is one of my biggest fears...eating it or being it....I'm often accused of Fat-Shaming, it seems you can't use the F word if you're skinny" Emma Woolf, Journalist

I have used the above examples as I feel they highlight quite a vast difference in opinions when it comes to the word 'fat' - again, remember, we are talking both fat in out diet and being considered overweight...

Speaking of being overweight, has anyone ever had their BMI taken and told they were on the 'wrong side of healthy' or actually 'obese' when you look anything but?

Well this might be because the good old BMI Test was created around 180 years ago...so you might argue that this method is somewhat outdated. Even a leading specialist, Dr Francisco Lopez Jimenez, a professor of medicine, has ''lost faith in BMI as it does not identify those correctly at risk...Change is needed"

Most damaging is when the BMI refers to children and athletes. A news article a few years ago stated that the parents of a 4 year old boy had been informed of his 'clinical obesity' for being 3lb over the recommended weight range - he was just pretty tall for his age!

 

 

Plenty of female boxers and strength athletes has also fallen victim to the cruel labels BMI gives out, simply for being a bit shorter than average but with more muscle than most - can you see the point that BMI really isn't a good indication of what is healthy? And they wonder why there is a growing epidemic of Eating Disorders within the female athlete world....

Out for dinner last night with a few old work colleagues sparked our ritual conversation about food and exercise, pretty standard! One of them shared a story about her eight year old daughter who's friends at school had already been called "fat" by the other kids, and her daughter couldn't understand why this was. How awful is it that eight year olds are already using the F word to describe their peers? Even more so if they child clearly isn't overweight? It's so sad to hear stories like this.



I feel even more strongly about educating our younger generation on the importance of a healthy diet, body image and lifestyle, and I am not even a parent yet! I recently looked into the Active Kids Scheme that Sainsburys run (Beckham being one of the ambassadors no less!) to see which schools in my area collect these vouchers and I was pleased to see even a couple of preschools are part of the scheme...so encouraging to hear! So I will be donating vouchers to a couple of my local schools, doing my bit for the kids :) But Becks, if you need an ambassador for the Basingstoke area, let me know ;-)







What do you think about "Fat"? How do you think we can help reduce the statistics I have quoted above? We're you shocked by these, or think they are pretty accurate for todays' society?

Anyway, to round off on a lighter note, the article included an A-Z of fat and fat loss, so here is a quick acrostic to give you some of them;

F - Fifty Billion. The amount of fat cells in your body...see, I told you we are all fat! ;-)

R - Reduced Fat. This means there is typically 1/3 less fat in the product, but this is made up for in sugar...and we know what sugar does...

A - Average. The average lifespan of a fat cell is 8.5 years. And it is replaced as soon as it dies...

N - Normal. It is common for our body compositions to fluctuate throughout the month through water retention, muscle mass gain or loss and general eating habits

K - Ketones. Compounds produced when your body converts fat into energy - commonly found in raw coconut oil - get using it in your cooking!!

I - Intervals. In which ever form of exercise you take, be it cardio or strength training, try to incorporate some sort of interval training within it. It's easier than it sounds!


Again, I would like to stress, I did not set out to offend or "fat shame" (?!) , so I do hope this doesn't come across negatively! Hopefully you can take something from this blog that will help you; whether it be to regain lost focus, given you an idea of changes to make, or encouraged you to help support your local school in a quest to make your kids healthier!

Till next time...

Franki x
 

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So Much Room for Activities!

Hey! So much to fill you all in on....Yep, you guessed it, it's been another manic few weeks....here's a quick run-down of what's been going on...!

Fitter Food Health, Fat Loss and Performance Seminar - April 26th



Road Trip with Zuz and Howard!

So this saw a three hour (!) journey to Lowestoft, Suffolk for an intimate seminar with Matt and Keris of Fitter Food. The afternoon was packed full of useful info, from tips and tricks on how to speed up fat loss, to how to make the most of your rest days between training, to the ways in which different societies view what is healthy or not 

(did you know, that there is actually such thing as the potato diet?! Yep, you only eat boiled, white potatoes...hmmmmm....nutrition at it's best!)

Three take away points from the Seminar would include:
+ Adding Cinnamon to my Post Workout Shake - It helps with Fat Loss!

+ Medicines taken in our younger years can have a huge effect on our hormones and body composition in later life - something I am keen to do more research into as I have used a vast array of medicine throughout the years!

+ The Importance of understanding your genetics and what this means for body composition and training methods.

I was already familiar with a lot of the topics covered, but it was great to learn some new and interesting facts surrounding diet and how opinions like ''fat / carbs are bad for you'' greatly differ across the world. If you are interested, research The Masai Tribe Diet or The Kitavin Tribe Diet to see how attitudes and tolerances of dairy, carbs and fat differ!

Matt and Keris are very knowlegdeable and it was a great afternoon - Thanks for having us!

The Spicery Curry Night

For Christmas, James and I were given a 3 month subscription to http://www.thespicery.com/ and we finally started using it last week!

Our first pack arrived with all the spices and herbs to create a Laal Maas with Vegetable Sabji, Chana Masala, Lemon and Herb Raita and Masala Pooris. If you love to cook and eat good food and don't mind a culinary challenge, I would highly recommend placing an order with these guys! Here is my plate of food, made from scratch by me, with a glass of red to accompany this delicious lamb dish! Looking forward to the next dish already!

 

 

 

Newlyns Cookery School

 

In keeping with the food topic (this just highlights how much my life revolves around food!) a birthday gift from James was a cookery evening at our local farm shop http://www.newlyns-farmshop.co.uk/ 

 

The evening included recipes and full demonstrations (and tasters!) of three gastro dishes cooked by their resident chef. We then had the opportunity to cook the starter and main course ourselves and take all our food home to eat - we even received a huge sirloin steak each to cook to our liking in the comfort of our own kitchen. The chosen dishes were;

 

+Warm Ham Hock and Asparagus with Sauce Gribiche

 

+ Sirloin Steak with Herbed Butter and Creamed Spinach

 

+ Chocolate Soufflé - demo only

 

 

I learnt that I like asparagus cold in a salad! -  And that you should cook it for no longer than 50-60 seconds to get the right amount of crunch - I can't abide soggy / limp veg!!



Also, to cook meat to it's best, you should leave it out of the fridge for at least 2 hours before placing in a hot pan - that way, you won't end up with a burnt outside and still rare in the middle. I did know meat had to be room temp, but not that it takes more than two hours to achieve! And I don't mind rare steak...but you know what I mean!

 

 

I certainly would love to do another of their evenings, they offer different themes so I will be keeping my eye out for a Thai one next I think!

 

 

ESWC Final has been announced! 

Eeeek! Yes, The date and events have been announced and looks to be a great Comp! So, the final will be on the 20th September and luckily, it will be held in Southampton, so not far for me to travel at all! It also means I get a chance to finally meet all the other Strongwomen from across the UK who have also qualified. I'm really looking forward to this! Glad it's off in the distance at the minute, it will give me lots of time to prepare for a car deadlift and anvil carry...!

In the meantime, I am contemplating entering the BNSF Strongwoman Comp on August 10th - again, looks to be a good one, but tough!

British Senior Championships 2014 May 10th

On Saturday, a few of us travelled to Coventry to watch EBW Coach Ben compete on the national stage at the Senior Championships in Olympic Weightlifting. This was a qualifying event for the Commonwealth Games so there were some extremely impressive lifts going on!

Ben representing EBW at the Senior Championships!

It was a great atmosphere and the largest audience Ben has competed in front of to date. He did very well but didn't quite make it to qualifying standard this time around. Although he was obviously less than happy with his performance on the day, Ben was ever the optimist at our post comp Mexican dinner, now taking a rest for the summer and preparing for three back to back comps in October, November and December this year - aiming to qualify for the big comps next year.!

We are all extremely proud of him and his achievement so far!! Competing at a National Level is incredible - we look forward to following his continuing journey!

My 28 Day Challenge

On May 1st I decided it was time to detox again - starting to feel a bit sluggish and bloated after the food I'd eaten before and after the comp - having a lot of carbs, trying to put a little bit of weight on etc - and this mainly came in the form of sweet potatoes and ice cream ;-). My body really wasn't liking me!

So back to mint teas, no sugar or dairy and carbs post workout -  a format that has previously worked for me. And 12 days in, I'm not feeling all that much better for it! But that is so unfair! Why is this?! Going back to a seminar point, I think it is down to the medication I take - so a review is needed I feel! (when I can get an appointment with my own doctor that is!!)

Aside from this, I decided to take up something new - The Fitter Foods 28 Day Challenge.

You are provided with a 28 day meal and exercise plan which focusses on clean eating and varied exercise. I have tried two of the sessions so far and wow - I am certainly made for lifting heavy objects a few times rather than fairly light weights for 12 reps...! ;-)

You also get a brand new E-Book with yet more recipes for me to annihilate my kitchen with, as well as a brand new copy of their book - which I am kindly donating to Georgie even though my copy has seen better days!

Not only this, but we have access to a private Facebook Page for members to share experiences, before and after photos and ask Matt and Keris any questions they have - as well as keeping each other motivated. There are already a great bunch of people on the page, all with different goals and reasons as to why they are starting this journey, and I look forward to developing some e-friendships over the course of this challenge!

Today marks the 12th day of detox and first day of my challenge, so here are my before photos;

yep, back to brunette, I get bored too easily!

I'll keep you updated with my results! I have a pre-planned girls weekend away in Newcastle at the end of this challenge, so hoping to feel and look my best! It does help that I have an awesome dress I want to wear - added motivation! And maybe a tan...jeez!

Just wanted to catch up guys, I promise my next blog will contain more depth! I have a topic of discussion that I think a few would find interesting...keep an eye out, I'll post it this week!

OOOOOHHHH YEA.....I'm nearly at 10,000 views people! Help me reach it with this post alone and I would be eternally grateful!!

Franki x

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It's Nearly Time...!!

A four day weekend!! I was so in need of my lie in until 7am this morning! But was up at the gym by 830 for a quick and final pre comp session.








As you know, the last four weeks have included very specific competition based sessions, focussing on the events that will be included on Sunday (eeeek, it's two days away!) and I am glad to say that I feel ready! I would be lying if I said I wasn't nervous, of course I am. But that is the biggest drive. And the added adrenaline rush on the day. that's what will see me through...I hope..!

I entered this comp not with the intention of winning, or even placing, but wanted to set myself a huge goal and see how far I could take it - there is nothing better to keep you on track! Good thing is, I have enjoyed this phase of my training and have smashed some PBs in the process! There are 7 ladies in my category including myself, and my goal is to place in the top 4 - that would be amazing! Watch this space, I will do a write up of the day next week! I may even treat myself to an Easter Egg...!

Thank you to everyone who is coming to Winning Health Solutions to help support me, it really means a lot and I am very grateful of all the well wishing so far!

What Motivates YOU?

There are a number of things that people use for motivation; a picture....a quote.....a song.... I have one of each;

I love pictures like the below - an array of male and female competitors. All Outstanding Athletes in their respective field. All Olympians.

All are different aesthetically (obviously) and all will have at some point in their careers been praised, but also ridiculed for how they look. But do you think they care? They are doing what they love and are proud to represent their chosen sport and country. I think that is truly inspiring! We don't all have to be tall with luscious locks, a tan and a six pack to be good at what we do best!

 

 

 

 

Failure to Prepare is Preparing to Fail - This has got to be one of the most important mantras to have in your head! Regardless of whether it is a training or eating goal, it rings true for so many situations!

Your Playlist

I think this bears as much significance to your achievements as your preparation does. My workout playlist doesn't just contain up beat pop/dance/house music - in there are some very significant songs that hold a message - songs like 'Fighter' by Christina Aguilera. This song holds real meaning to me as I could directly relate to it in a particular phase of my younger life - and the message and meaning still stays with me today. It may be cheesy, but having some empowering songs to listen to pre work out can really help!

I have recently started putting together a playlist for my Elite Females class and here are the kind of things that are on there (it can't be too bad as there are currently a group of guys training to my playlist, singing along and I have heard no complaints...!)

Destiny's Child - Survivor / Independent Women Pt1

Christina Aguilera - Can't Hold Us Down

 

Evanescence - Bring Me To Life

 

Sigma - Nobody to Love

 

Wilkinson - Afterglow

 

P Diddy ft Nicole Scherzinger - Come to Me

 

Maxta - Wanna Go

 

The rest includes the likes of Rihanna, Foxes, Justin Timberlake, Pink, Nelly and Mr Probz

 

 

 

Do you use music as a distraction? Do you have any particular songs that hold particular reference that help you performance?

 

I know what I will be listening to on Sunday - and Zuz, I am certainly taking you up on the offer of a shoulder massage whilst we sing along to Fighter!!

 

 

Right, I shall leave it there for today, lets go and enjoy the sunshine!

 

Hope you all have a great Easter Break, take it easy on the Eggs...!

 

Franki x



 

 





Read All About It!

Time really does fly when you're having fun hey! A lot has happened the last two weeks, so here is a quick update on what's been going on...!


My First EliteFemales Class




My First Session

This seems ages ago now! This is the first time I designed and ran a class for other ladies at the new EBW facility and I am pleased to say, it went really well!

I had a lot of positive feedback from the lovely ladies who came along, and pleased to say they even came back for more on my second session!

I must admit, I was really nervous about starting this, as there is a certain amount of expectation put on you, especially from a coaching perspective!

Luckily for me, James assisted with the session, being on hand to make sure I was coaching correctly and keeping the ladies motivated. This was a great help to me as after the session, he praised me for doing well, as well as suggesting some modifications I could make and how to be even more involved with the clients. I took this on board and came back the following Wednesday, feeling more confident and in control than the previous week. I will still work under guidance for a while, being a newbie, but its the best way to keep improving!

The intro PT Session for Natasha!

In keeping with my development, I did a mini PT session with James' sister Natasha too - she had never been in a gym and was quite curious as to what a session would entail, so I was tasked with showing her a few basic exercises and coaching her round a 30 minute 1 on 1 session, and she did so much better than she thought she would - even giving the battle ropes a go. I was very pleased with how well she did for her first session, and feedback tells me she enjoyed it too....!






I found a new Training Partner!
I know a few of my gym buddies will be annoyed at this, but I have to be honest. Last Saturday saw me partake in my first MST session for ages and I had the pleasure of training with Mia, the daughter of my good friend Charlotte.

Now, you may think training with a 10 year old as a novelty, but I can assure you, Mia was very much a competitive partner! The session comprised of competing against other pairs to complete a set of exercises as many times as possible - and Mia held no prisoners - there was no way we were going to lose!

Lots of shouts of encouragement and counting of reps from the little Strongwoman, her enthusiasm was so refreshing, and she really pushed me! (this due to me being scared to lose!)

But luckily (for me!) we did win! Yay for us! Thank you Mia, I look forward to our next session!

Winners!!!

Mia and Charlotte x

 

Strong Not Skinny!

Friday evenings see another Female only session at EBW, this time specifically focusing on strength training.

I paired up with Ali for a Back and Front Squat session - aiming for 5 rep max on back squat and 6 reps on the front squat. I helped Ali with technique (as well as upping the weight each time!) and she was soon doing squats comfortably, with higher weights than she had thought!

Massive well done to her for surpassing last weeks achievements in this weeks session - Keep it up Ali!

I managed a PB this session too - all in aid of comp prep...!

England's Strongest Man Southern Qualifier

Sunday March 16th saw James compete in his first Strongman competition of the year. A great day had by all, despite just missing out on qualifying, but the comp saw some great talent and competitors, so well done to all! James did manage some PBs, including a huge 170kg back squat for 4 reps! Video here of this mean feat!


https://www.youtube.com/watch?v=bQrmgP4olkg







And follow this link to a James' write up of the comp......

http://elitebodyworks.wordpress.com/2014/03/17/southern-qualifiers-for-esm-u90kg-14/

He is currently working towards two more comps in June, a week apart! then I think some rest until next year when he will qualify for ESM....!



Speaking of Competitions.....

If you follow any of us on Facebook, you will have seen that EBW will be holding Basingstoke's Strongest Novice on June 22nd!

This is the first comp of it's kind to be held and only having been announced this week, already has about 20 competitors signed up!

This is open to anyone, male or female, as long as they haven't had a podium position in any other Strength Comps.....I'm signed up!

It's great to see a few of the other EBW Ladies are too participating! Should be a great day, I am really looking forward to it! (that's if I don't place in April's comp!)

See this link for more info - if you are interested, get involved! You don't have to be an EBW Client to participate!!!  https://www.facebook.com/events/244609475722966/



My competition prep is going well, from this week I will be working through a more specific comp
focused programme having only a few weeks left until the day - which happens to be Easter Weekend, which is a great way of keeping me off the chocolate!!

Although I am slightly nervous at competing against the Current Britain's Strongest Women U63kg, Gina Collins! I have trained with her a few times at EBW and she is truly inspiring - so the thought of this is something to keep me pushing myself on the day, right...?!

Personal Affairs...

Well, amongst the craziness on the gym front in the last fortnight, work and rest time hasn't been any better! It has presented quite a few challenges and obstacles, making focus difficult and somewhat clouded....from previous experience, when this starts to happen, you need to address and change it before it snowballs into something you feel you can no longer control, or stop caring about.

I have spent a lot of time recently thinking, deciding, thinking again and settling on what it is I want and where I want to go with life, and I finally feel like I have found it!


I won't reveal the full details of my mastermind plan for my impending world domination, but it does include a lot more focus and involvement with my writing - and I have you lovely readers to thank for that! I started this in August, not thinking it would have the impact and response it has done. This is a huge compliment to me, to know that something I am passionate about is actually something other people enjoy too! So watch this space!




Birthday Girl...


Oh yes...It is my Birthday tomorrow!!! I am very much looking forward to a day off with James (to be spoilt rotten like I deserve ;-) ) an evening with some of the family, and then Afternoon Tea and dinner and drinks with all my lovely girlfriends on Friday!

Will I be indulging? Of course! As I said last time, my aim was to be really hot on my eating and training until my birthday, and, bar a bit of Peanut Parfait and Birthday Cake (it was Georgie's birthday and the cake looked too good to turn down!), I have been sooooo good! And managed to drop the weight I gained and shifted the bloat I had gained from stress....All in all, I'm feeling good again and so It's my Birthday, I'll eat Cake....Ice Cream.....if I want to!


Just to End...

On an end note, you may remember my previous blog, You are Beautiful, No Matter What They Say, an insight into Eating Disorders....to date, this has been my most viewed and praised write up, and I know this connected with several people on a personal level. I am glad I could air the views of those who felt they couldn't do it themselves xxx

Off the back of this, I purchased the below book by Emma Woolf, and have asked for her previous publication, An Apple a Day, as a birthday gift.

 The Ministry of Thin is a very good read -  looking at the pressure put on women and the effect it has on us all. I would highly recommend this book to anyone - male, female, with or without an eating disorder. It highlights a lot of issues and really makes you think about the way women are portrayed.

So now that I have regained focus, blogs will again be more regular! Thanks for the continued support guys, it's very well received!


Have a great week, and see some of you over my week of Birthday Celebrations!!

Franki xx

Here We Go!


What a great weekend I had! Saturday saw a day spent with my beloved mum and sister to celebrate their Big Birthdays in London. This meant a few too many Fruit Ciders, Hotdogs and yummy Hummingbird Bakery Cakes of course!




Cake, Hamleys and Cider!!

 
Well hey...Celebrations needn't suffer when you are trying to be good!
You work hard the rest of the time to try and achieve the body you want, why shouldn't you have an indulgence once in a while? And here's the best bit....You won't feel guilty for it!! I was straight back to eating properly on Sunday (with no hangover!) as I knew I had enjoyed those little pleasures the day before, I felt satisfied that my cravings had been fed and that I was ready to focus again! 

It's my birthday in two weeks so up until then, I want to be spot on with my eating and training to, again, feel guilt free when I want that third slice of birthday cake...(My Dad makes a mean Red Velvet cake, and so I hope one makes an appearance this year!!)   

It's not just celebrations, no social occasion need suffer, you just need to be tactful and smart with your food and drink choices.

*If you are avoiding carbs, ask them to swap the chips for extra veg or a nice side salad.

*Maybe even opt for a 'Gluten Free' choice if it is available.

*Order a red wine instead of a cocktail, or ask for a bunless burger.

 

*But most importantly, try not to make a big deal out of it!

If you don't draw attention to the fact you need to order something specific and just do it when the pretty lady asks to take your order, you avoid all questioning and attempts at influencing your choices from those dining with you. They can ask after you've ordered - that way, you can't be swayed and will be satisfied that you have made the choice for YOU, not for what others think!

 

Don't ever feel like you need to explain your choices to anyone, or that anyone else's opinions should influence your decisions. Again, I refer back to the same thing; Your journey is yours and no ones else's.....  

 

In Other News.....

Sunday then saw the Official Opening of the New EBW Facility! A massive congratulations to James and Ben for all the hard work and long hours they have put into this. Everyone is extremely proud of both of them and we have already had a few session in the new aptly colour-coordinated gym....here is a quick peek....

As you can imagine, we are all incredibly excited about this and really looking forward to seeing this grow! 



Sessions started yesterday morning and I was there at 7am to try the first class! Wednesday 12th will see me taking my first very own class - Elite Females - and I cannot wait! Ladies that will be joining me, I have planned the first 6 weeks of sessions already! I have tried one of them out in a recent Group Session and it seemed to go down well (as well as an all upper body work out can!)

From my sessions, you can expect to see a mix of Tabata, Bar Routines and the 6-12-25 protocol incorporated over the weeks, and all my sessions will be aimed at improving Body Composition.

All the sessions I will run are designed around the training I have done to help me achieve my current physique...I may even throw in some Olympic Lifting if you're lucky... ;-)

I am really looking forward to seeing all the new faces EBW have signed up and can't wait to welcome any new ladies to Elite Females! I hope my first session is well received and I really welcome any feedback from the ladies that attend over the coming weeks!!


*Calling all Do - Gooders*
 

I am also looking to run a Charity event at the new Facility in April. A colleague of mine, Rich, will be running the London Marathon on April 13th in aid of Mercy Ships, a charity that takes voluntary aid and medical supplies to Africa.

The event will see a group of us collectively covering 26 miles of exercise - but this will be in the form of Strongman Events of course, such as Farmers Walks, Prowlers, Yokes and Car Pulls etc.

Looking to hold this Event on April 27th, but finalised details will be posted as soon as we can - I just wanted to let you all know! And if you would be interested in taking part to help us raise some cash for this great charity, please contact me and I can add you to my list! *This will be open to anyone, of any ability! The more the merrier (and easier!)*

http://www.mercyships.org.uk/


More on Food...Obviously.....



Our Pancake stack!

So, did we all indulge a little on Pancake Day last week?! Did you go for the traditional, original style or try out a new recipe?


''Oh, but aren't pancakes really bad for you? All that butter...sugar...eggs...flour''

 Well, yes. For me anyway, I know that I feel truly awful after eating traditional pancakes, so I chose not to and have found alternatives to suit my lifestyle.

We waited until breakfast the next morning to have ours and we opted for a good old Paleo Pancake stack between us, drizzled in double cream and Mapley maple syrup and a sprinkle of cinnamon...scrummy!


Georgie opted for a homemade Oat, Egg and Peanut Butter combination for her and Jonah...and I have to admit, I prefer the look of hers...! She added other ingredients such as cinnamon, jam and raisins to create a yummy alternative....and is now addicted to them! Glad to see my love of experimental cooking is rubbing off on at least one member of the family ;-)



 



 

What did you go for? Do you have any proud creations to share? Or do you think Pancake Photos just

look like a big slop on a plate?!

 

 

One Last Thing....

 

Just to sign off, I am sure you already know this, but I love a bit of personalisation! Here is my latest EBW vest....what do you think?! Got quite a few stares whilst walking round the supermarket on Sunday....!

 

 

But I feel it sums me up well! :)

 

I have caught the bug....I want another one already!! Birthday Present?!

Have a good one!

Franki x