Tag: tips

A Postcard from Thailand: Koh Phangan, Krabi & Phuket

A Postcard from Thailand: Koh Phangan, Krabi & Phuket

Tom and I flew back to Thailand after our two-week adventure in Vietnam. This time we by-passed Bangkok completely, heading straight for the coach and ferry to Koh Phangan. It was a LONG 24-hour journey, but totally worth it when we arrived at our little beach-side bungalow, as the sun was setting over the horizon.

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Backs, Abs and Breakfast – Time for the FlexFit Dance June Monthly Update!

Backs, Abs and Breakfast – Time for the FlexFit Dance June Monthly Update!

These update posts are really flying by! I was so surprised when I wrote my first one, in March, that I’d already been a full time PT for three months.

Well, now even June has come to an end. It’s the start of July (JULY?) and that time has doubled.

I still love it. No matter how early I get up and however crazy my hours are I’m still thankful at the end of every day that I do what I do. And that I don’t sit at a desk driving myself insane for several hours a day.

Here’s what’s been going on in June:

Work

FlexFit dance June Updates

In all honesty, I have overworked myself slightly in the past couple of weeks… I am a habitual over worker- every now and then I just don’t know when to stop. If someone offers me hours to work then I can’t resist but to say yes if I can squeeze it into my schedule. What with Tom and I desperately saving to go travelling, this has been even more relevant recently.

However, alongside endless admin work, blogging and of course my own training, the stupid amount of client hours I was working over June started to catch up to me! I didn’t really notice when I got ill and run down and completely lost my voice. I didn’t notice when I could barely move for a couple of days because I was so tired. And I certainly didn’t notice when I started getting all grouchy at friends and family (and especially poor Tom!) because I’d spend too long giving all my energy and happiness to my clients!

But then a day last week I actually fell asleep in the middle of the day. I’d had a jam-packed morning and was about to have a very late, busy evening and I’d gone home in between.

As someone who finds it near impossible to nap, this was a major warning signal!

Luckily all it took was a couple of days doing absolutely nothing (and a lovely spa day) and I felt better than ever.

I’m now paying a bit more attention to how much I agree to take on.

Lesson of the month: it’s okay to say no sometimes!

Life

FlexFit dance June Updates
This month I shared with you my favourite quick and healthy breakfasts – if this isn’t enough to tempt you, click through for more inspiration!

This month for me has been all about Scoliosis Awareness Month. You’ll know from some of my older posts that this is a condition I was diagnosed with as a teenager – and had surgery for at the age of 17. It’s a huge motivating factor in my training.

This month, in the lead up to Scoliosis Awareness Day (the last Saturday in June) I filled my Instagram account full of back-day workouts, exercises and tips for safe technique and good posture. It was my way of spreading a little bit of awareness into the world of social media. At the time, it really didn’t seem like much. I worried that I should be doing more – fundraising perhaps. However, I have since received the most extraordinary messages and comments from a few people that made it all worth it. Mostly sufferers or their families. It’s amazing how much power social media has. The fact that I was able to provide even the tiniest amount of comfort to people made me so happy. One of them has now even become a client.

With just a few weeks to go until the wedding, Staci is powering through her Fit Bride Bootcamp workouts! This month was an Abs Special. It’s ideal for bikini season, so go check out the workout (and Staci’s commentary!) over on the ever-beautiful Lattes & Lipsticks.

Training

FlexFit dance June Updates

I’ve been saying it for ages- and finally, this month, I tried out my first ever yoga class! Never one to do things by halves, I experienced my inauguration into Yoga on the 35th floor of Sky Garden (the Walkie Talkie building). It was a brilliant morning, made no less impressive by the 360 degree views of London’s skyline. You can read my full review right here. For now I’ll just say that (once I’ve found a style that really suits me), I think it’ll be a brilliant addition into my weight training. It’ll be nice to devote a set amount of time to stretch out the muscles that I normally place under so much stress! Which nicely brings me onto:

 

From June to July: What’s on & Goals for the Month:

1) Goal number one is to keep up with the yoga. For the time being, I think a realistic target would be to go to at least one class a fortnight. That way, if I have a crazy hectic week then I can make sure that I have a little bit of me time the following week. I’m going to try out a few different styles of classes. I like fast paced flow, but also want to devote a good amount of time to my hip flexors and hamstrings! So I’ll see where that takes me.

2) Goal number two – book a dance lesson for me and Tom. I was so surprised when he actually seemed keen, and I really miss dancing. I want to try some form of Latin…or jive/swing style dance. If you know of any reasonably priced classes in London please please comment and let me know!

3)Goal number three – post two blog posts per week. Consistently. I’m also considering trying out a bit of a revamp/redesign… So if you have any feedback or thoughts, I’d love to hear!

FlexFit dance June Updates

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A Beginner Guide to PreWorkout (feat PhD Pre-Wkt: Burn)

A Beginner Guide to PreWorkout (feat PhD Pre-Wkt: Burn)

The first time I tried PreWorkout, I felt like an absolute rebel.

I mean, come on. You only need to read the first line of my About Me profile to understand that I’m a bit of an introvert whose idea of a wild Saturday night is managing more than one glass of wine or (on rare occasions) a full bottle of cider. And by full I mean circa 500ml.

I’m genuinely not trying to be a goody-two-shoes. This isn’t me saying “look how wonderfully healthy I am”. I’ve always been like it, regardless of the health aspect…I don’t like getting into trouble! Yes I loved clubbing whilst I was at University- still do occasionally- but that’s about the dancing, not the drink, drugs or rock and roll. The truth is, that sort of thing has never appealed.

Yes. I realise that PreWorkout doesn’t actually count as drugs.

I was (and still can be) just a little put off by the idea of forcing a load of chemicals and caffeine into your body to create a synthesised buzz of energy. It just feels a bit unnatural. More so than protein supplements- which I have been au fait with for a while, under the right circumstances.

So that’s why the first time I furtively mixed that little white scoop of powder and shook it up in my purer than pure Evian bottle, (which, alas, would never taste the same again) I felt like I was kinda ruining my own innocence somehow.

Lo and behold, I hated it.

I got the shakes. The sweats. A massive high, followed by the worst crash. I felt sick halfway through my training session. I’m pretty sure I couldn’t see properly at one point, or the lights seemed really bright or something. Worst of all, unbearable tingles that came on after 5 minutes. An unsalvageable itch behind my ears, on my neck and in-between my shoulder blades.

I’ve tried a few different PreWorkout supplements since that grim loss of virginity. I’ve also done a lot more research. I struggled for a long time to find a decent PreWorkout that gave me the boost that I needed without at least one of the aforementioned side-effects.

Enter PhD…

Then, quite by chance, I was invited to an event hosted by PhD Supplements at 1Rebel in Broadsgate. A community of bloggers, journalists and fitness industry professionals gathered together for a quick workout, a free breakfast and an intro to some of PhD’s newly launching products.

A Beginner Guide to PreWorkout

Ahead of the mini fitness class, we were given samples of PhD’s new PreWorkout products. I was quite disproportionately excited when I realised that one of the samples was Pink Grapefruit flavour. Grapefruit is one of my all-time favourite fruits (which some people find weird). It was as if I knew even before trying it that I’d finally found the PreWorkout for me.

PhD don’t do what a lot of other companies do, and just cram AS MUCH CAFFEINE AS PHYSICALLY POSSIBLE into their energy boosts. Instead they have conducted extensive scientific research to create 3 unique PreWorkout powders that are individually tailored towards the goals of the user.

Ok, that sounded very sales jargon-y.

Basically they avoid pumping caffeine into their powders and focus on different ingredients depending on whether the user wants to have sustained energy whilst preventing muscle loss (PreWkt Burn), get a better muscle pump (PreWkt Pump) or perform better/recover quicker during bouts of exercise, like a sports match (PreWkt Perform). They focus on using chemicals in their supplements that are already naturally created by the body.

The PreWorkout Burn was my favourite. I had a good level of sustained energy throughout our workout. No bright lights, no sweats and no massive crash afterwards either. Best of all, the Burn blend doesn’t contain any Beta-Alanine, that god-awful chemical responsible for the tingles.

It works for me. I also know that the PreWkt Perform blend, which has Beta-Alanine and Creatine added, but no B vitamins or Branch Chain Amino Acids, does not. The tiniest difference in ingredients can have a huge effect on performance.  It just goes to show how individual these things are and how important it is to do your research.

 

The Beginner Guide to PreWorkout:

If you’re a newbie thinking about trying an energy boost supplement for the first time, make sure you figure out what you actually need and where you can actually get it, rather than mindlessly accepting the first scoop of buzz-inducing powder that comes your way.

Here’s a couple of quick infographics that should (hopefully) cover the basics.

A Beginner Guide to PreWorkout

A Beginner Guide to PreWorkout