Let’s talk CONFIDENCE

The thing I like about the word ‘confidence’, is that to almost every single person on the planet it could mean something slightly different. From body confidence, to personality confidence, to occupational confidence; all have different attributes and all have different results. As fitness is obviously a huge part of my life, confidence surrounding body image is the area in which I feel as though I deal in the most. It’s an incredibly tricky subject to discuss on social media, as due to affecting such a large majority of the online population it therefore tends to attract some rather controversial opinions. One of which I believe to be that those who choose to share their fitness progress are often met with phrases such as ‘showing off’ and ‘boasting’.

The idea of shaming those who post these types of pictures both saddens and confuses me. Firstly, any girl, boy, women or man who feels pleased with the progress they have made to both their body and their health surely should not be made to feel discouraged? They should be made to feel congratulated and subsequently full of high hopes to continue their journey. Secondly, social media is FULL of people sharing news about their school grades, university acceptance, new job offer, marriage, kids, a new house; personal things in which they are proud of. So, if this is deemed socially acceptable, with posts like these receiving handfuls of likes & supportive comments from friends and family then why is it not the same for fitness posts?

The reasoning I have for this particular difference is that body confidence is something which EVERYONE struggles with, no matter how confident you may seem on the outside. From children starting high school, to fitness models at the top of the industry, everyone has parts of themselves which they dislike and wish they could change. Therefore, when viewing a friends, colleagues or even a random accounts fitness progress it can be hard to be pleased for them without succumbing to the thoughts inside your head of ‘I wish I was that skinny’ or ‘I wish my legs looked like that’.

However, the picture you are viewing on social media is a post most likely chosen out of 20-30 others, impeccably posed and then edited to the best of the account owner’s ability. So, although some people accuse transformation pictures and gym selfies as being over-confident, the reality is that these pictures have undergone just as much self-scrutiny as a typical Facebook profile picture receives. Although the person is incredibly happy with their current progress in the gym, they still have insecurities surrounding their body and goals they want to achieve.

In my opinion, for every post in which it is clear that the person behind it is proud of something, we should respond with praise and encouragement. Your reception may be the difference in them deciding to continue to pursue the difference they want to make, or giving up.

Collaboration With The Pilates Studio

Pilates is often stereotyped as a form of exercise which is substantially less vigorous than the majority of other workout options. In terms of how you feel during the session; fairly relaxed and not too out of breath, it definitely feels less strenuous than say a high intensity session. However, because you are repeatedly engaging your muscles and paying attention to specific areas of your body, Pilates can often be a more beneficial workout.

There are a few variations of the workout including mat, barre and reformer machines. The most popular is a mat pilates session, upon where you work through a process of strengthening and toning exercises in order target different muscle groups. Even though the tempo is fairly moderate, the results you can get from continuous sessions of this format is incredible. Within a few weeks you feel stronger, more toned and eager to try more difficult moves.

Having only ever experienced this form of pilates, I was incredibly excited to have the opportunity to try more variations of this ancient exercise at The Pilates Studio in Norwich. Nestled down a scenic side street, The Pilates Studio boasts a wide range of machines in the most aesthetically pleasing and relaxing studio. The owner of the studio and experienced teacher, Lauren, tentatively went through each exercise by informing me and my friend, Lorna, the science behind the effects it was having on our bodies and how it would help our posture and flexibility. After only an hour’s session, both me and Lorna agreed that we had learnt more from our time with Lauren than we had with any other fitness instructor.

A real eye-opening moment for me during the session was Lauren’s comments on how both me and Lorna naturally do not sit with correct posture. We both appeared to hold our spine at an angle, most likely due to our prominent lifestyle of spending hours on end sitting at a desk studying. Alongside this reason, which will affect a large majority of the student population, another factor to our improper posture are exercises which me and my friend regularly partake in. As fans of Les Milles Body Pump class, there are frequent elements of fast paced deadlifting, which appears to helped in forcing mine and Lorna’s spine to naturally fall into an incorrect position. Lauren aided us in helping to focus on correcting this error and by the end of the session my back felt sufficiently stretched and less tense. When I go to deadlift now I make a conscious effort to make sure my back is set in the correct position, and I have subsequently noticed a big difference in terms of my upper body flexibility and ability to perform more reps.

A lot of people associate pilates as being an exercise for the older generation. However, with young people spending more time than ever at a desk, or slouched over their phone, it is just as important for our generation to practise pilates in order to assess and prevent issues within our bodies which may occur later in life. At her studio, Lauren offers both group and private sessions. For your first time I would highly recommend a private session, so Lauren can figure out your strengths and weaknesses in order to tailor your sessions in a way which will benefit you the most.

I cannot thank Lauren enough for the patient and methodical approach she took for our session. I learnt so much about my body and, due to implementing the tips given to us, I feel as though my posture has greatly improved after only a week on. To book a session at The Pilates Studio, simply contact Lauren by email on info@thepilatesstudionorwich.com or ring 07891 987055. It’s also worthwhile checking out her Instagram, @thepilatesstudio_norwich, which is full of mindful quotes and amazing progress pictures. If you want to see the session in action, then click here to watch the video we filmed on the day.

 

My Fitness Story: Part One

Around four years ago I made the change from someone who occasionally messed around on the treadmill, and didn’t pay any attention to what I was eating, to a regular gym-goer who (finally) enjoys eating healthy. My interest in food came a few months after my new exercise regime, when I began to understand that in order to see continuous progress, my diet needed to aid my workouts.

Since this realisation, I have tried SO many different diets and styles of eating to the point where I have tried bulking, cutting, a coeliac diet, a pescatarian diet, a vegetarian diet and just about anything in between. After a stomach infection at the end of last summer, which left my gut short of several trillion good bacteria, this further heightened my interest in food and the complex ingredients of what actually goes into it. The research I conducted in order to simply stop a painful infection, actually brought up alarming results. So much so, that for the last time I finally changed my diet to one which works for me.

I have never coped well with excessive amounts of dairy produce. When I was younger I always had to have skimmed milk on my cereal, and I could never manage to stomach cream. But, it would infuriate me that I could happily enjoy eggs and have no repercussions, yet as soon as I touched a milkshake * sigh * I would instantly be overcome with a feeling of sickness. Through my research of, what feels like, the anatomy of a British cow, I now understand that it isn’t dairy itself which I am intolerant too, it’s the additives and preservatives in which is added to the likes of milk, cream and some cheeses which don’t agree with my gut.

This got me thinking whether other foods which contain various additives and preservatives, aka the majority of foods on the market, are also harmful. This then led my research to gluten. As Calvin Harris recently tweeted, the food which “everyone in LA is scared of”. Jokes aside, the fitness freaks of LA have a point. In order to ensure that bread, bagels and croissants survive shelf-life there can be up to 5 preservatives added, which are often what causes the instant bloated feeling. If you often feel lethargic after a pizza or pasta dish, then you may benefit from either switching to gluten-free, make sure you use a brand with no added preservatives, or opt for fresh bakery bread which is made on the day.

My next stomach culprit is refined sugar. Basically, the sugar which doesn’t occur naturally from agave, honey or fruit (raw sugar). Refined sugar can be a very hard ingredient to eliminate when you’re first beginning a healthy diet, as it is, worryingly, included in a HELL of a lot of snacks, cereals, yoghurts and carbonated drinks. Therefore, my advice, and the rules I tend to follow, is to not overthink about refined sugar when you’re eating out at a restaurant, as most meals will contain at least a trace, but on the days after your cheat day try to not consume any refined sugar. This may sound tricky, but simple tips I use are adding honey to a snack, eating berries and consuming organic, 100% dark chocolate, as these cure the cravings.

At this stage you might be wondering what in fact I do eat? Fair point. The answer to that is WHOLE FOODS. My staple diet is lots of fresh veggies, lean meats and fish. I try and make any sauces that I can myself, and I steer clear of processed food. For snacks I either have a small portion of fruit, such as 1 ripe banana or a handful of berries, or an energy or protein ball. This diet is often referred to as the ‘Paleo’ diet, upon where you have an exceedingly low in-take of grains, if you’re craving the likes of rice, pasta or granola then you simply always opt for gluten free, 8+ portions of fruit and veg a day and plenty of healthy protein. Oh, and white wine is also an element to the diet. Win, win.

For the first time in years, I finally feel like I’ve found the perfect diet for me. Everyone is different and no one diet will fit all, but in terms of how I feel both on the outside and the inside, this is definitely the healthiest I have ever felt.

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Weekly Food Order & Healthy Meal Plan

Nothing in this world makes me more excited than the delivery man ringing to say my weekly food shop is here.  Being in university, I find that one big order based on meal plans for each day saves time, money and it prevents (most of the time) snacking on the student union shop’s chocolate aisle.

I usually tend to stock up on staple food cupboard items such as pasta, rice, eggs and any cereal or granola in bulk once a month, therefore my weekly shop mainly consists of fresh food. After following a pescatarian diet for the past month, I am now back to having meat, but I still want to ensure I am getting the same large portions of fruit and vegetables as I was having with the medetarian based diet. Therefore, I have planned my meals around a guideline of 1/4 of protein, 1/4 carbs and 1/2 fruit or veg.

Food Order

  • Eggs
  • Strawberries
  • Blueberries
  • Bananas
  • Koko Dairy Free Milk
  • Actimel Yoghurts
  • New potatoes with herbs
  • Gluten Free Pasta
  • Buckwheat Pancake Mix
  • Wholemeal Ciabatta Rolls
  • Genius Plain Bagels
  • Mixed Salad
  • Asparagus
  • Peppers
  • Sweetcorn
  • Tinned Tuna
  • Minced Meat
  • Cod and Parsley Fishcakes
  • Steak Burgers
  • Tilda Coconut Rice
  • Mixed Carrots and Peas
  • Smoked Salmon Slices
  • Nairns Oat Crackers
  • Roast Chicken Slices
  • Pears
  • Buckwheat Granola

I try to stick to breakfast, lunch, an afternoon snack and dinner. My meal portions vary depending on whether they’re pre or post workout, so if I’m going to the gym after breakfast I’ll have something small and energy fuelling then if I’m going later in the day I’ll have something bigger and then a smaller lunch.

Using the food order above, my meals this week will consist of:

Breakfast

  • Granola, Yoghurt and Fruit
  • Buckwheat Pancakes and Fruit
  • Salmon & Scrambled Egg Bagel
  • Mushroom and Spinach Omelette

Lunch

  • Sliced Chicken and Salad Ciabatta Roll
  • Tilda Rice, Salmon, Peppers & Asparagus
  • Cod fishcake, Spinach & Salad
  • Tuna & Sweetcorn Pasta
  • Sliced Chicken, New Potatoes & Peppers

Afternoon Snack

  • Blueberry, Strawberry & Banana Smoothie
  • Bagel & Prutella Hazelnut Protein Spread
  • Sliced Pear & Coconut Yoghurt
  • Sliced Banana & Honey Oat Crackers

Dinner

  • Low Fat Mince, Peppers, Mushrooms & Low Calorie Tomato Sauce
  • Fishcake, Carrots, Peas & New Potatoes
  • Ciabatta Steak Burger, Carrots, Peas & Salad
  • Salmon, Coconut Rice, Asparagus & Peppers
  • Tuna, Sweetcorn, Pepper & Spinach Pasta