Wednesday, 28 December 2016

2016 Year in Review!

Having just sat down and written my review of the year- I'm now looking ahead to2017 and setting new goals- read about it here! here to read my year in review!

Tuesday, 25 October 2016

Muscle Beach Workout





Training on Muscle Beach, wearing Ilu, fuelled by Veggie-style and using Promixx shaker- no more lumpy shakes!

More clips and news from my USA tour coming soon! Please subscribe to updates and on my youtube channel!

Wednesday, 17 August 2016

PROMiXX Ambassador & Giveaway!

I recently became an ambassador for PROMiXX- a mechanised supplement mixer ive been using for a while already as I love them! So to be asked to be an ambassador was something I was truly happy about- as I woulsonly put my name to something I really believe in and love!
COMPETITION TIME!!
To celebrate!
PROMiXX are giving away 10 shakers in their sold out limited edition GOLD. To be in with a chance of being a lucky winner, just click here to enter!
To see the PROMiXX in action check out the video below!
video
Good Luck!!

Sunday, 24 July 2016

Why we should never compare our progress with others

Following other fitness women on social media- usually starts off quite motivating, we do it in search of inspiration and information....  but it can quickly turn to frustration and self doubt, but why does this happen? We all do it- we look at other women and wonder why they are progressing faster than us, gaining muscle quicker or losing fat faster, or their strength is improving quicker. Whether its comparing to other women at the gym or more commonly comparing to women we see online via facebook Instagram or other social networks we need to be aware of a few things!


Genetics / bodytypes
When we compare our bodies to other peoples, we rarely look at factors such as- do we have the same bodytype, height, frame, genetics for muscle and conditioning? When we set our fitness / body goals- we need to be realistic- its better to develop our own 'best me' than try and look like someone else. Some people genetically put muscle on very quick, others can lose body fat very fast, others have visible 6 packs pretty much year round without really training for that, everyone has their strengths and weaknesses, a strong or weak body part- all of which can be worked on but comparing my weak bicep to someone with genetically fantastic bicep peaks could just be demoralising!!

Training History / Age
Someones training history can affect how quickly they respond. Someone new to exercise will usually see results much quicker than someone with several years training history. Muscle gain is quickest in the first few years of training then slows down. Age and change in hormones etc can affect our progress- it can affect metabolic rate and muscle building potential, but we can maximise our potential on the right plan, so it doesn't have to be too inhibiting, but we need to be aware it could make our progress slower than a younger person.

Diet History
Someones diet history can hugely affect the progress they see. Someone who has a very poor diet will often see rapid results when they change their diet to a healthy one and someone who has severely restricted their calories in crash diets in the past may find their body responds more slowly or need a more strict plan to see results in the future.

Photoshop & Editing
Be careful when comparing yourself to models in magazines or other women on social media. Often the model doesn't even look like that as usually pictures are heavily edited to achieve a particular look. So trying to look like a picture that isn't even real could be very damaging! Lots of women photoshop their pictures or filter them. This might be done harmlessly to make themselves feel good, but if you aren't aware of this is can be very misleading. Not everything you see is real. Sometimes people have ulterior motives for overly editing pictures- an image to upkeep for sponsors, employers or to promote their business.

Inaccurate / Over inflated 'transformation claims'
This can be from individuals selling their PT services and from companies selling products for fat loss or muscle gain- Sometimes the 'after' picture is taken first while the athlete is in good shape and then they over eat, decondition and take the 'before' pic. Sometimes a person will deliberately over eat and under train for a week or two to rapidly put on weight (mostly water)- which will be easily lost in the first couple of weeks of a 'transformation' to artificially over inflate their 'numbers lost'. So always take transformation claims with a pinch of salt!

Artificially Enhanced: PEDS
Often when there is financial gain to be had or some sort of publicity, people will use means other than natural progression (nutrition, training and supplements) to get their results in a short a time as possible- usually people do not mention the assistance used which can be very misleading for anyone following their progress. Performance enhancing drugs (PEDS) can be in the form of steroids, hormones / hormone blockers, fat burners and many other drugs- usually illegal sold via gyms / online- although there are also some substances in mainstream fat burners which also contain products on the WADA banned substance list. So if someones progression just seems extreme- too good to be true? ... it often is! Use of peds is rife in competitive bodybuilding, fitness comps and bikini / model shows / pageant style shows, its a taboo subject, most wont admit to it as it would be damaging to their brand / company / sponsorship deals etc. Its obviously their choice to do this- but if you don't realise this is going on- you could easily be upset about why your own progress is slower than someone elses.

Now this isn't a list of excuses, for why we cant achieve the body we want! its just things we need to be aware of when we view other peoples progress compared with our own, but we also must look at our own lifestyle and analyse whether we really are training smart and eating right for our body. There is no one size fits all approach to nutrition and exercise- as we all respond differently because of our unique genetics and lifestyles, so we need to find what works best for us, rather than for example copy what works for someone with a different body type.  

These are just my thoughts as I see the world!
I see an often very fake media image of health and fitness and a lot of women becoming disillusioned rather than motivated by what they see- so I wanted to shed some light on why this might be... hope you found it enlightening!









Why we should never compare our progress with others

Following other fitness women on social media- usually starts off quite motivating, we do it in search of inspiration and information....  but it can quickly turn to frustration and self doubt, but why does this happen? We all do it- we look at other women and wonder why they are progressing faster than us, gaining muscle quicker or losing fat faster, or their strength is improving quicker. Whether its comparing to other women at the gym or more commonly comparing to women we see online via facebook Instagram or other social networks we need to be aware of a few things!


Genetics / bodytypes
When we compare our bodies to other peoples, we rarely look at factors such as- do we have the same bodytype, height, frame, genetics for muscle and conditioning? When we set our fitness / body goals- we need to be realistic- its better to develop our own 'best me' than try and look like someone else. Some people genetically put muscle on very quick, others can lose body fat very fast, others have visible 6 packs pretty much year round without really training for that, everyone has their strengths and weaknesses, a strong or weak body part- all of which can be worked on but comparing my weak bicep to someone with genetically fantastic bicep peaks could just be demoralising!!

Training History / Age
Someones training history can affect how quickly they respond. Someone new to exercise will usually see results much quicker than someone with several years training history. Muscle gain is quickest in the first few years of training then slows down. Age and change in hormones etc can affect our progress- it can affect metabolic rate and muscle building potential, but we can maximise our potential on the right plan, so it doesn't have to be too inhibiting, but we need to be aware it could make our progress slower than a younger person.

Diet History
Someones diet history can hugely affect the progress they see. Someone who has a very poor diet will often see rapid results when they change their diet to a healthy one and someone who has severely restricted their calories in crash diets in the past may find their body responds more slowly or need a more strict plan to see results in the future.

Photoshop & Editing
Be careful when comparing yourself to models in magazines or other women on social media. Often the model doesn't even look like that as usually pictures are heavily edited to achieve a particular look. So trying to look like a picture that isn't even real could be very damaging! Lots of women photoshop their pictures or filter them. This might be done harmlessly to make themselves feel good, but if you aren't aware of this is can be very misleading. Not everything you see is real. Sometimes people have ulterior motives for overly editing pictures- an image to upkeep for sponsors, employers or to promote their business.

Inaccurate / Over inflated 'transformation claims'
This can be from individuals selling their PT services and from companies selling products for fat loss or muscle gain- Sometimes the 'after' picture is taken first while the athlete is in good shape and then they over eat, decondition and take the 'before' pic. Sometimes a person will deliberately over eat and under train for a week or two to rapidly put on weight (mostly water)- which will be easily lost in the first couple of weeks of a 'transformation' to artificially over inflate their 'numbers lost'. So always take transformation claims with a pinch of salt!

Artificially Enhanced: PEDS
Often when there is financial gain to be had or some sort of publicity, people will use means other than natural progression (nutrition, training and supplements) to get their results in a short a time as possible- usually people do not mention the assistance used which can be very misleading for anyone following their progress. Performance enhancing drugs (PEDS) can be in the form of steroids, hormones / hormone blockers, fat burners and many other drugs- usually illegal sold via gyms / online- although there are also some substances in mainstream fat burners which also contain products on the WADA banned substance list. So if someones progression just seems extreme- too good to be true? ... it often is! Use of peds is rife in competitive bodybuilding, fitness comps and bikini / model shows / pageant style shows, its a taboo subject, most wont admit to it as it would be damaging to their brand / company / sponsorship deals etc. Its obviously their choice to do this- but if you don't realise this is going on- you could easily be upset about why your own progress is slower than someone elses.

Now this isn't a list of excuses, for why we cant achieve the body we want! its just things we need to be aware of when we view other peoples progress compared with our own, but we also must look at our own lifestyle and analyse whether we really are training smart and eating right for our body. There is no one size fits all approach to nutrition and exercise- as we all respond differently because of our unique genetics and lifestyles, so we need to find what works best for us, rather than for example copy what works for someone with a different body type.  

These are just my thoughts as I see the world!
I see an often very fake media image of health and fitness and a lot of women becoming disillusioned rather than motivated by what they see- so I wanted to shed some light on why this might be... hope you found it enlightening!









Monday, 18 July 2016

Leg Progress Pics

Heres my leg progress pic... can you guess how long it took?

With the growth of the Bodybuilding / Fitness Model Competition Scene and the simultaneous growth of the Instagram Famous Athletes- its very easy to follow Fitness and Sporting Icons - we have access to other athletes and coaches lives more than ever before. BUT a lot of what you see isn't real and we need to be aware of this other wise it would be easy to get demoralised!. The Insta- famer only allows you to see what they want you to see- with edited/ filtered pics- often pics of only their best body parts. Coaches do this to get more clients, athletes do this- to get more followers.

So back to my question... how long was this transformation? about 5 seconds. The first pic is untensed and in the second I'm flexing.

I posted this to make 5 points!
1- If I posted up that this was a 6 week transformation, would you have trusted it because why would I lie? There are some very misleading posts on the internet!

2- Be very aware when looking at someone's pics- are they relaxed or posing hard- it makes a massive difference! Try it on yourself! Try not to have goals to look unflexed- how people look when flexing hard!

3-This pic emphasises just how important posing is when competing- can you imagine if I went on stage and didn't flex... the judges just wouldn't see the separation I have!

4- Some people question how I can do bikini and figure- in the same competition... surely that shouldn't be possible??? Well in natural shows it totally is!! It is all down to how hard you flex on stage- you can show different looks in your style of posing and stage presence!

5- I've often got comments about my competition look - when I post a stage pic- some will comment that its un feminine - manly, overly muscular- a bit too much.. but natural muscle doesn't look hard all the time- when you relax, the muscle relaxes, and I don't walk around posing all the time- so I don't look like I do on stage all the time- even when I'm close to comp. I'm currently 6 weeks from the stage- but walking around day to day... who would know? So if you are afraid of lifting weights or competing because you are worried about walking around looking like arnie... if you are natural- that's unlikely to happen :D

So enjoy your fitness journey and just be aware that what is on the internet isn't always what it seems!

Tuesday, 17 May 2016

Whats in Your Gym Bag?

Everyone has their essentials for a workout- heres mine!

Gloves
Some say its a bit girly to use gloves- but I do hate those calluses on my hands!

Straps
My grip often fails before my lift, so these are essential for my training, mostly use on deadlifts, Romanian deadlifts, bent over barbell rows.

Liquid Chalk
This is all about grip- I train in Spain most of the year and its always hot, the gyms here generally don't do air con so it can be very sweaty! Liquid chalk keeps my palms dry and grip stronger!

Ankle attachment
This is really handy and not all gyms have this handy attachment so I take my own!- I use it for glue / inner thigh and ab work, also great when travelling as if the gym doesn't have space or equipment fro my usual glute work, this is so easy to take with me as long as there's a cable column I'm all set!


Training Diary
Call me old fashioned but I don't use ant online app  can store my workouts on my phone- I prefer pen and paper- I plan my sessions in advance and record what I lift so next time I know where I'm at. I also not if I could have gone heavier / how I'm feeling / anything else that could have affected my training.

Dynaband
I love my circular band- I mostly use it for pull up training but it has so many uses, its also handy when travelling and may not have a gym with the kit I need and I can use this to add to my sessions.

Lifting Belt
Not used that much- mostly for attaching to my sled for running drills, but if I'm attempting a new weight or a heavy lift I will wear it for the odd set. I don't like to rely on it though!



Drink Bottles / Shakers
Hydration is key! So my water bottles / shaker are there for intra workout / post workout shakes

Supplements
Depending on what training I'm doing and phase of training, if I need any other supplements they are in my bag!

Tennis ball
This is for loosening my glutes which have a tendency to tighten, if the gym doesn't have a foam roller, this will do the trick.

Gym Towel
Basically for gym etiquette & hygiene I like to take my own gym towel!

Anti Bacterial
I always have my anti bacterial gel in my bag for after training- in a busy gym, especially a hot sweaty one, germs can travel fast- most good gyms do wipe equipment down daily but if hundreds of people are coming through the gym- the kit wont be clean all day! I don't have time to be ill so I keep this handy

You might be surprised to not find an mp3 or headphones on my gym essentials... I don't listen to music when I workout, I want to focus on what I'm doing and not be distracted by my favourite tunes.

So what are your gym essentials? Am I missing out on something you find essential?

Many of the items I use can be found at GoNutrition check out their accessories page!