Interview with fitness bloggers Sam Weir and Aileen Hill | Talented Ladies Club

Sam and I were lucky enough to be interviewed by the Talented Ladies Club.  

If you missed the feature click here to learn more about why we decided to start the blog!

What do you mean I am not Wonder Woman!

A very wonderful friend gave to me a brilliant mug that I use constantly.  Every morning I see it and staring back at me is the message:

" Anything is possible" she believed, so she grew WINGS and flew like an angel to the STARS!

"She didn't know that the back of her dress was tucked into her knickers, though, but, hey, you can't have it all!"

Wise words!  I love this.  

Not so long ago I would wake up every day and it would never occur to me that I wouldn't be able to do something.  However,  this thought soon became more than just a sense that I could do whatever I set my heart on - I felt I had to do it all - be a mum, run my own business and household, compete in events as well as whatever else life threw at me.  (Us 21st Century women can do anything and everything, can't we?)

Unsurprisingly, this way of living and constant self-imposed pressure built up to such a level that it had to be released.  My body's safety valve was deployed! 

My journey of awareness started last April when I was on my Outdoor First Aid course.  I had already completed my Boxercise, Kickboxercise and Kids Boxercise instructors course that year as well as the Holistic Lifestyle Coaching course and my Trail Cycle Leaders course.  

It was on day one of the course, drinking a little more coffee than usual, when I could feel this thud in my chest.  I have had this in the past where my heart double beats but usually it only happens once in a blue moon.  This time it went on for the rest of the day!  It then continued for the following few months, with no let up, not even when I stopping drinking coffee or when I stopped taking the Pill.  By now I was training full throttle, like a woman possessed some might say - in preparation for a local endurance event called a Quadrathlon. Training for such an event like this (which involves a mile swim in the Loch, a tab round 7 Munroe's, a 7 mile kayak and then a 36 mile cycle round the Loch) is emotional and exhausting enough without having to cope with the hormonal change that was now taking place in my body re-producing its own hormones, so maybe not my brightest move 3 months before one of my biggest events to date.  I completed it all with a smile on my face though!  (Most of the time!!), and some friends did see the more grumpy, unsympathetic, exhausted and on occasions irrational side of me when things did not go well.

Thankfully I listened to my body and realised that I had to re-prioritise.  I'm always amazed that when you tap deep down into yourself you can always seem to find a "change button" - something that makes you move in a different direction.  For some people this doesn't happen until they hit rock bottom or being close to death.  Thankfully my situation was a case of realising that I needed more time with my family and less time doing EVERYTHING!

We are now 8 months on and I feel a heck of a lot better.  My diet had been out of control - I couldn't feed my body right because of the huge stress I placed it under.  So now with a more balanced work, family and exercise life I am slowly repairing my body with what it needs. Back to basics and realising the nourishment my body needs.  That means understanding that my body needed almost 3 years to fully recover from a pregnancy, that moving back into a natural menstrual cycle could take up to 6months +, and that I didn't have to make myself do it all, (as nobody put me up to it, in fact quite the opposite), but I didn't listen to them or my body at the time. 

I've revamped my business and now concentrated on a few select regular clients.  It's very much a case of quality over quantity now.   I have also decided to take a year off competing and look forward to being stronger and fitter next year. And most importantly having time with my boys (all of them including my black lab)

Just recently I have completed my health and well-being journal and here is one of my captions that pretty much sums it all up:

Sam xxx

Ways to progress your fitness

If you have been exercising for quite a while you may be keen to know how to progress your fitness, especially if you have achieved your initial goals or feel as if you have hit that "plateau" stage!

Fitness can be progressed by applying the F.I.T.T principle

• Frequency - this refers to the number of training sessions that are carried out per week i.e how often training is performed.
• Intensity - this refers to how hard a person works during a training session.  The intensity of training is probably the most important factor when it comes to improving fitness.
• Time - this refers to the duration of the training session.  The duration of training is inversely related to its intensity: the more intense a session is, the shorter the duration needs to be in order ti gain the fitness benefits.
• Type - the chosen mode of training should be specific to the individual's needs and goals.

It is general advised to just change one of these factors at a time in order to avoid over-training.

I am going to focus this blog on the intensity of your workout as I believe this is the factor that helps you progress the fastest as well as being is the easiest one for you to change.

So, how do we monitor the intensity of our workouts?

If you are lucky enough to have a heart rate monitor you can easily and objectively use this to measure the intensity you are working at.

However, not everyone has access to this technology so instead we can use the Borg scale of Rate of Perceived Exertion (RPE).

As you can see, it categorises how we are feeling into a number on a scale of 1-10 where 1 is the least intense and 10 the most.

How can I increase the intensity?

If we look at Cardiovascular fitness first you can:

• increase the resistance you are working against (on the rowing machine/spinning bike)
• increase the incline (on the treadmill or by finding a steeper hill to exercise on)
• perform the exercise at an increased pace

For Muscular Fitness you can:

• increase the load/weight
• increase lever length

Additionally you can try High Intensity Interval Training (HIIT).  This is where you perform a certain exercise for a short period of time followed by a small rest before moving on to the next exercise i.e. do squats for 45 seconds, rest for 15 seconds then start the next exercise.....

As the name suggest, it is to be performed at a high intensity to get results!

The principle of HIIT can be applied to most levels of fitness - including ante and postnatal clients but at a more appropriate intensity and modified exercise choice.  I actually do this with my ante and postnatal clients but call is Mummy Intensity Interval Training (MIIT)!!!!!! Hehehe!!!!!!

Generally I would recommend the follow intensity levels for HIIT workouts:

General population - 8-9 RPE

Antenatal clients - 5 RPE

Postnatal clients - 6 RPE

If you would like anymore information/explanation on any of the topics covered please just email me at info@thefitnesspuzzle.co.uk

Aileen xxx

A Natural First Aid Kit

Today I thought I would share with you what I keep in the house as a natural first aid kit/remedy kit.  These are easy to get hold of and very effective.

The big bottle at the back is Apple Cider Vinegar  - Used for a multitude of things!  I have a tablespoon of this in a mug of hot water with a teaspoon of honey if I feel I may be coming down with something.  This helps prevent my body from being in an alkaline state, where the viruses like to grow, and keeps me a little in the acid direction.

Pink Himalayan Sea Salt - I sometimes put a pinch of this in a litre of water to replenish my minerals after training.  This is a cheaper and more natural alternative than taking synthetic electrolyte tablets.

Cascara Sagrada - Now if, for whatever reason, there is a case of constipation in the house this is a wonderful natural supplement to use.  Never to be used for more than 5 days in a row as it can become addictive!!!

D - Mannose - This is for urinary tract infections - probably a topic all on its own and most certainly deserves to be discussed in further detail.  I would use this alongside a few other products to complete the process of getting rid of the infection.  A lot of females find that even after taking antibiotics they are still not clear of the problem, usually due to the nature of the UTI being ecoli based.  Again a very powerful and usually effective supplement to take.

S Boulardii - These are one of the probiotics I use.  The other would be Pro Bio by Synergistics Europe.  This should be taken at least twice a day for good effect.  It is important to remember that supplements are a form of food so must be taken on a regular basis for your body to remain in balance, otherwise you waste your time and your money.

Grapefruit Seed Extract - This is my all time favourite "magic medicine".  I disguise this in various forms for the kids as the taste is fairly vile.  I have used this to treat everything from an ear ache to a tummy upset.  I love this and if there was one thing I had to chose it would be this one.

The little nutri bottle on the right is a vitamin D supplement - important for the kids at this time of year and also a great boost for us adults.

GB (gaba) Calm - In my opinion the best sleeping tablet on the market.  GB Calm is something you can use every other night if necessary (be sure to check it is safe to use against any medication you may already be taking - especially if it is an anti-psychosis).  This gives you an immense RESTED sleep. 

I could not forget to include the good old Arnica and Tea Tree cream - effective for kids and adults.  Always good to make a little one feel better with some magic cream ;)

Finally -  Rescue Remedy - Use as and when your nerves need to be calmed down.

I hope this gives you a little insight as to what is out there and how to make the best use of them.  If you are looking for more info please just email me sam@perthshirekettlebells.co.uk 

 

How to loose the "Mummy Tummy"

Probably one of the biggest concerns about our bodies when we have a baby is how to loose the "Mummy Tummy".  

Even before you become pregnant this though can be there - lurking away in the background!

But fear not - it is possible to address this problem.

"How?  I'm already doing loads of crunches and it's not working".

And there lies the problem.

While crunches do tone your abdominals, they only tone the upper abdominals and are completely unsuitable if you have poor pelvic floor muscles or any form of abdominal separation (after having a baby) 

This results in a muscular imbalance between your stronger, upper and weaker, lower abdominals leaving you with a "pooch" in your lower tummy (you may have hear of this as doming)!

"So how do I flatten my tummy?"

You need to do exercises that engage your deeper, lower abdominals; exercises that are designed to strengthen you from the inside out.

Try the following 3 exercises to see if you can feel the difference.

Exercise 1: THE PELVIC-CORE STARTER 

The Pelvic Core Starter

• Start Position: Lie comfortably on your back on a firm surface. Keep your head relaxed. You may use a thin pillow or folded towel under your head if you like. Place one or two pillows under your buttocks. After a week or so try it without the pillows.
• Bend your knees and hips keeping your feet flat on the ground, hip width apart.
• Place two fingers of each hand on the top part of your knicker line, just inside your pelvis.
• Now, gently EXHALE and perform a pelvic floor contraction, as if you are trying to stop the flow of 1 or 2 drops of urine. Try to hold this contraction for 3 seconds. (Try slowly counting out loud, “O-n-e Mississippi, T-w-o Mississippi, T-h-r-e-e Mississippi”)
• Relax. Then perform 3 quick contractions, where you gently contract then relax your pelvic floor, remember to gently exhale with each contraction. (Try counting out loud, “One – Relax, Two – Relax, Three – Relax”)
• Now relax for 6 seconds.
• Do each set 10 times in a row, 3 times per day.

It should feel as if your abdomen is gently drawing in towards your spine, not bulging outwards as you contract your pelvic floor muscles. Don’t force it by pulling your belly button towards your spine; let it happen naturally. Remember to be gentle! Less is more. If you try too hard you will be working the outer layer of abdominals not your deeper core muscles.

Got it? Once you feel confident about doing this exercise correctly, try doing it in different positions while sitting, standing and even walking instead of just on a mat. Then try to fit it in during your normal daily activities; such as while you cook a meal, wait at a traffic light or while checking your Facebook page.

 Exercise 2: THE HEEL SLIDER – “The Hovercraft”

The Heel Slider

• Start Position: Lie comfortably on your back with your knees and hips bent keeping your feet flat on the ground, hip width apart. You can use a thin pillow or folded towel to support your head.
• Place both hands on your tummy, and spread your fingers so that your thumbs are touching the lower part of your rib cage and the tips of your fingers are touching the sides of your pelvis. (See hand placement in the image above.) Only your legs should move while you perform this exercise so use your hands to monitor excessive movement.
• First, gently exhale and count out loud the entire time you do this exercise.
• Then contract your deep abdominal muscles by doing the “pelvic-core starter” exercise (exercise 1, above).
• Next, lift the heel of one foot ¼ inch above the floor. Slowly slide that heel just above the ground, like a hovercraft, as you straighten your leg. Keep your heel above the ground and then return to the start position by slowly gliding your heel ¼ inch, like a hovercraft, back towards your buttocks. (Do this slowly; it should take about 5 seconds or “Mississippi counts” to straighten your leg and another 5 seconds to return to the start position)
• Make sure you don’t wiggle your pelvis while you straighten and bend your leg!
• Repeat with the other leg.
• Do this 10 times on each leg and work up to 3 sets of 10.

Remember to continue gently exhaling or counting out loud while you do the heel slide in both directions.

Exercise 3: THE BRIDGE

The Bridge

• Start Position: Lie on your back with your knees and hips bent and hip width apart. You can use a thin pillow or folded towel to support your head.
• Your head and arms should be relaxed during the entire exercise.
• Put your weight on the heels of your feet and point your toes towards the ceiling so they are lifted off the floor.
• Next, gently EXHALE and count out loud as your do the entire exercise.
• Then lift your bottom off the floor, aiming for a straight line from your shoulders to your knees.
• Hold this position for a count of 3 then slowly lower your body back to the start position. Repeat this 10 times.
• Work up to holding the bridge position for 10 counts, then repeat 10 times.

Aileen xxx

Pelvic Floor Problems - the Silent Epidemic

Hi Ladies,

There is a subject that I regularly get asked question on so I thought it would make a good topic for this weeks blog - Pelvic Floor Problems - the silent epidemic!

As most of my clients can testify, I recommend doing lots of "bottom toning" exercises to assist with improving your pelvic floor function rather than Kegels, for both pregnant and postnatal clients, and here is why:

• The pelvic floor is NOT designed to work in isolation.

• Doing isolated Kegels to an already tight set of pelvic floor muscles will only make it tighter, weaker and looser.  We want our pelvic floors to be strong and flexible.

• Doing movement-based pelvic floor exercise is 75% more effective than doing a Kegel alone.

• Sitting for prolonged periods tightens the pelvic floor muscles due to our tendency to "tuck" our tailbone under, therefore shortening the muscle.          
• The stronger the gluteal muscles, the stronger the pelvic floor as it helps keep our tailbone in correct alignment.

The YouTube clip below explains brilliantly the relationship between strenghtening your pelvic floor and glutes.

So the first thing to sort out is our posture.  Ideally you should be aiming to draw a straight line from your earlobe through your shoulder, hip knee, to the middle of your ankle (from a side on position)  Please refer to my previous post about posture if you require any more explanation of this.

But what sort of exercises can you do to help build that bum?

• Squats
• Lunges
• Curtsey lunges
• Calf raises
• Side step (with resistance band)
• Side lying leg raises
• Glute raises
• Glute bridges (postnatal only)

The list goes on and on!  If you are finding that these aren't intense enough add some weights or try a resistance band to really feel the burn!  And remember BRACE that core!

Good luck!

Aileen x

The Barefoot Shoe!

The barefoot theory has sparked many a debate on whether or not they are good for you or just another gimmick.   I am delighted to say that Matthew Wallden of Primal Lifestyle is here to help us understand a little more about the Vibram FiveFingers shoe.  Please watch and see what they are, why we wear them and where you can get them.  

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I have been a devoted wearer of the "fivefingers" for 6 years now and have trained on the Scottish hills and completed Triathlons in them.  As far as I am concerned they are a must.  I find them a great piece of kit for helping me increase my balance and performance.  They are equally as good for you even in everyday use.  LOVE THEM!

www.primallifestyle.com