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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England's Strongwoman Championship Southern Qualifier 2014

Well, yesterday was the day I have been waiting for over the last 3 months! And what a day it was. As promised, here is a write up of how it went....

Of course, being me, my bag was packed and ready on Saturday night, and food and water were ready to go. A few sausages, nuts and black coffee down, I was set.

On the drive down to WHS, I of course had my playlist on full volume! I had decided to ignore my phone too, as well wishes I had received the previous night had started to make me jittery, so I didn't want it to happen again just before competing! That was the first PB of the day, not looking at my messages / Facebook / Twitter for nearly 7 hours.... SAD?!

Anyway, once at the gym, I was a nervous wreck. Tried really hard not to show it as the other competitors that were already there all seemed to know one another and so I didn't want to stand out even more! I needn't have worried though, all the competitors from the 3 weight categories were all really friendly and supportive - a much needed boost!

Soon enough, the room started to fill up with spectators -and to my surprise, quite a lot of them were for little old me! It was time for us to pick out our starting positions (numbers from a hat) and were told that there would be 6 competing, not 7 as originally thought. Luckily for me, I pulled 6 - last up, meaning I could see what the other ladies managed and what I needed to beat...

Event One - 35kg Log Press, FTOH reps in 1 minute

I like this event and feel it is one of my best. I guess this is helped by my experience with Olympic Lifting as it is quite reminiscent of a Clean and Jerk. Originally I had aimed for 10 reps, but it just felt so comfortable and quick, I kept going, time being called just before I could finish rep 13. Amazing result for me, and meant I drew 2nd Place...

Result - 12 reps, Joint 2nd Place













                                                                                 Event Two - WSM Squat, 70kg for reps in a minute

I have really been working on my squat and felt confident with this one too. Again, I had aimed for 10 but after seeing the competition from the others, James upped this aim to 16-18reps! Seemed like a big jump, but stepping into the rack, I knew I had it there. As I un-racked, the bar felt so light - perhaps that was the pre-workout saying that! - and the first 3 reps felt effortless. I think I then got a little over confident and did the next few a bit too quickly, resulting in taking a moment to pause and catch my breath, which really did cost me another rep. I managed 17 in total, but 1 was disallowed as the bar didn't touch both pins...still smashed my original goal though!

Result - 16 Reps, 4th Place

Event 3 - Arm over Arm Pull and Drag, 50kg - Timed

I was unsure how I would do in this event, I have always felt pretty weak on the pulling events. Luckily, this was really quite light and so it was more about being quick. I recall leaning as far forward as I could, stretched down the rope, heels dug into the tyre, when I heard someone say ''Ooh, I could only dream of getting into that position!'' and it made me chuckle, but I didn't loose focus, I used it as incentive, and once I started pulling the rope, I just didn't stop. Maybe I was a bit too quick as I lost my handing 3 times when pulling in, but I made up for the time with the drag back - no mistakes on the switch round and just kept my feet moving, despite my quads screaming at me to stop. And as always, I collapsed in a classy pile at the end :)

Result - 33.71 Seconds - 2nd Place






                                                              Event 4 - Farmers Walk - Timed

Ah yes, those lovely hunks of metal! The warm up was fine, and felt good about going into this second to last due to my placing in the previous event. I barely watched the other ladies this time, I just needed to keep my head in it. I had practiced this and managed it in 15seconds, so this was my aim.... But I knew as soon as I had picked them up that something would go wrong. I stupidly tried to move whilst picking them up, not my usual, Stand, Stabilise, Go technique. This put me off balance and I wobbled my way up the first 15m....I was nearing the cone and all of a sudden lost my footing and completely rolled my right ankle. Luckily, my left side took most of the weight, so the damage that could've been done was limited, but it still shook me. I picked them back up though, got through the cone and then all the way back. But I was kicking myself every step. It didn't help that it hurt like hell and I was holding back tears. The encouragement from the other competitors and the spectators was incredible though, that was a massive help!

The Ankle Roll...OUCH!!!

                                                               Result - 24.26 seconds, 5th Place


















Event 5 - Loading Medley, 40kg Sandbag and Keg, 50kg Sandbag and Keg

Ankle throbbing, I tried my best to prepare for this. I knew if anything would give me a shot at a good time, it would be my sprints between the platform and objects, but knew that I would get the speed now I'd done my ankle. But I surprised myself; the 40kg sandbag and keg, and then the 50kg sandbag went up with speed and ease and I was feeling great! Then came the turn of the 50kg keg, which I had only ever attempted once, and only just got it onto the platform from a standstill, let alone a run carrying it! I knocked it, picked it up and started moving...but of course, dropped it! Got it back up to my thighs as this was all I could manage, again, quads, calves and ankle were all going crazy at me, and it felt more like I had 100kg in my arms....







But I managed what seemed like a painstakingly slow walk to the platform, and with one last burst of effort, managed to clean it up and took my hands away...then I think I collapsed onto a bench, with James quickly at my side...














The next 15 minutes were a blur as the other categories finished their event, I think I was wondering around talking to people?! Cant recall much other than Kat offering me some Lindor Mini Eggs! and I only ate one?! What was that about?!

Then it was the announcements of overall placing - and who would qualify for a place in the Finals of England's Strongwoman Championships. We weren't sure if I had placed 3rd or 4th at this point, and so when 4th place was called, and it WASN'T my name, my mum, bless her, was already cheering. Stepping up to greet Aaron to accept my 3rd Place trophy was exhilarating, the applause was immense, I was so happy! Gina (1st), Jenny (2nd) and I posed for photos for what seemed an age!

1st 2nd and 3rd with trophies!

Once all the trophies had been awarded, all the ladies gathered for a group shot.

All the ESWC Competitors!!


What a day!! I am certainly looking forward to the Finals now! Date is TBC....

Maxine, Polly, Becki, Jenny and Gina, all competitors in the U63kg category, are all fantastic ladies and great athletes. It was a pleasure to meet all of you, and I look forward to seeing you for some training sessions soon!

Thank you also to Aaron and Tom for organising and running the event yesterday, I really enjoyed it!

Just to end, thank you again to all those that came to support, especially to my family, training partners Zuz and Charlotte (and Mia!) and of course, James, my coach and inspiration to constantly improve and challenge myself. Thank You for always believing in me.

 

 

Annoyingly, I am experiencing some technical difficulties when trying to publish the video montage of events, so I will post this separately soon!

You'll be pleased to know that I demolished an Easter egg, three double amoretto's and a glass of red to celebrate! Back to clean eating tomorrow though...my bulking phase is over ;-)

Franki x

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



 

 





Let's Talk About Stress, Baby....

''I'm so Stressed!'' ..... ''I have so much to do'' ....... ''So many things on my mind!''

Just some of the few sentences that have been on repeat in my head this week! And I know I am not the only one who hears these mantras on a frequent basis..!




The last few weeks have been particularly stressful....You know when you feel you just don't have enough hours in the day to get everything done, or forget things because your mind has been pre-occupied? Yep, that is how it has been for me...!

The reason I am sharing this is because I wanted to talk a bit about the effects stress has on your body, your routine and your eating habits....




Stress rears it's ugly head in many forms; from being physically and/or mentally exhausted from work or running your home, to being run down and weak from poor nutrition or too much exercise (yes, there is such a thing as too much exercise!)

Warning signs your body will give you are the obvious ones...short/bad temper, loss of appetite and
general focus, poor quality sleep, your skin, hair and nails start to suffer and you are more likely to put ON weight than lose it.

To be honest, I have suffered with most of the above recently! Not great when I have a Competition coming up! But hey - I identified what the problem was and where I needed to refocus - the main one being my food....

Our Emotional Connection to Food



I cannot stress enough how important it is to not neglect what you put in your body - as women (although this is not limited to just women), we tend to reach for the cake, chocolate and ice cream in times of sadness / stress / emotional despair, and lets face it, no one can say that they don't have a week / month where they feel a little off kilter and reach for the above for ''comfort''....






Stress = Bad Night's Sleep = Neglected Breakfast

You know when you wake up for work and snooze the alarm more times than you should and tell yourself you'll grab some breakfast on the way out of the door.... Yea, probably the worst thing you could do!

Breakfast really is the most important meal of the day, especially if you are training. I'm not saying you need to have a Full English, but starting your day with, at the very least, some eggs or another form of protein with nuts will have much more of a positive effect on your mood and well being for the day than a shot of espresso and a Banana and then a chocolate or breakfast bar around 10am- the amount of times I have been told the latter has formed someones breakfast is crazy - how can you expect to focus and function properly on so little?!

Need some quick ideas? Why not try;

Not-so-boring Scrambled Eggs

• 2 eggs
• 50g-80g of Sausage Meat / Chorizo / Chicken (last nights leftovers maybe)
• Salt and Pepper to taste
• 2 tsps of salsa

1) Heat some butter in a pan and add the meat to heat through. 
2) Mix the remaining ingredients in a bowl and add to the cooking meat and scramble.
3) Simple as that - be imaginative with the ingredients you add to the egg to create lots of quick recipes!

Breakfast Burger

• 1 Burger 
• 1 tomato
• 1/2 an Avocado

1) Pop the burger in the oven to cook whilst you are getting yourself / kids ready in the morning 

2) Slice the tomato and avocado into circles and use them to place the burger in (like a bun) 

3) Serve with a handful of nuts - the great thing about this recipe is that you can put it all in a box and eat it on the go if you are running late - just cut it all up into chunks, grab a fork and go!

At Your Desk Porridge

If all else fails, grab a pot of yummy porridge and mix with hot water - but not too often! And only post work out... I discovered this one a while back and loved it! 

Again, check out the Fitter Foods book for lots more ideas on breakfast ideas...! I love their Breakfast Calzone....try it!!!

You really can be so much more productive each day having eaten a ''proper'' breakfast in the morning - even if it does mean getting up a little earlier. Just means going to bed a little earlier each night. Win Win right?! Getting more rest and then feeling more prepared for each day?!

Anyway, I am highlighting this as, as said above, this is where I started to neglect my routine - feeling like the world was on top of me led me to have a complete appetite loss - not meaning I wasn't eating (I love food too much, so no worry about that happening!) but I wasn't eating enough - but still training as much as I normally do. This led to me being extremely tired and lacking motivation as the weeks training started to feel like a chore, not my usual favourite pass time.

The worst thing for me, and this might sound selfish, was the effect the added stress was having on my appearance. My skin was noticeably bad, hair was even thinner than usual and I developed a ''nice'' paunch around my tummy - I was not happy at all! My biosig results shot up and it only highlighted how much stress my body was under - I knew I had to do something about it!

It was a wakeup call,  and so I made sure this didn't last too long! I have got back on track, but it really highlighted for me the effect small changes can make to your wellbeing - for better or worse..!!

The point in me telling you this is to highlight that regardless of how strict you are, how many times you train a week, how much of your life revolves around training and nutrition, you still have to (try to) remember to maintain as much control over everything else in your life - a big ask for those who have several plates spinning, I know! But also remember there is nothing wrong with taking some me time to regain perspective and have some much deserved rest!

A few things to bear in mind...

How aware are you about the stress caused to your body? How do you feel when you fall out of routine?

Hopefully the talk of stress and it's effects can resonate with some of you. How do you manage your stress? I found yoga to be a big help, as well as spending more time with those close to me!

So... A Few Updates!

It (was) My Birthday

Yes, my birthday has come and gone! I got a lot of beautiful, thoughtful and useful gifts! Here a just a few....

A cookery Course, Massage Vouchers and Gym gear amongst others!

Lots of yummy food was consumed of course, rounded off nicely with a lovely meal with all my girlfriends! Thank you again to all of those that joined me for food, wine and cake...!!

I am also pleased to say that my dad listened to my plea and I got my homemade Red Velvet Birthday cake! Thanks Dad!

Saturday saw a visit down to Winning Health Solutions gym in Southampton for some competition prep after the details of the events were released!

Really pleased to say that I had a squat session with Gina Collins, the current Britain's Strongest Women U63kg (who I will be competing against!) and managed to match her weight for weight, rep for rep - pretty chuffed with that acheievment I must say!

I also managed a new Log PB and some practice with the kegs and loading platforms. Feeling a lot more confident now....2 weeks until the comp!

England's Strongest Women Southern Qualifier will be held at Winning Health Solutions on April 20th, events starting at 11am - if anyone would like to come along to show some support, it would be very much appreciated!!!! Let me know if you would like to come along.

Speaking of achievements, the week before saw me put a massive 12.5kg on my deadlift - I managed 112.5kg for one rep! I then went on to lift 90kg 14 times in one minute....!! Here is a photo of me, Grace and Zoe from the Events session...

Me With 110kg, Grace with 120kg and Zoe with a huge 140kg!!

Charity Event - Mercy Ships

So a few weeks ago I mentioned that I will be running a charity event for a friend of mine running the London Marathon - this is still going ahead, we may just have to change the date as EBW will actually starting their expansion (already!) that weekend - so the date confirmation is to follow this week! Again if you are interested in helping us complete 26 miles on a range of strongman equipment, in a great atmosphere and all for a good cause, please contact me!!


Again guys, sorry for the delay... I really do promise this time that I will be more frequent!

Have a good week all! Remember, Be Happy. Be Healthy.

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