Podcast

Fitty & Fatty Ep.49 – The Benefits of Strength Training and Tips to Boost Self Confidence

This week Fitty talks about the benefits of strength training and Fatty gives us some tips for boosting confidence.

https://fittyandfatty.podbean.com/e/fitty-and-fatty-s2-ep49-benefits-of-strength-training-and-tips-to-boost-self-confidence/

Thanks for listening.

Fitty took her information from https://www.myoleanfitness.com/health-benefits-of-strength-training/

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Articles

Run Baby Run!!

My Crossfit workout today involved running. That was it, just running. It consisted of intervals of 1,000, 800, 600, 400 and 200 meters, with three minutes rest in between. What could be more straight forward?

Anyone who knows me, will know that to say running isn’t my jam, would be a fairly sizeable understatement. I hate it and it hates me right back. Up until very recently, and I am talking like yesterday, I would have done anything in my power to avoid doing this workout. I would have either skipped training entirely or if I had gone I would have come up with 101 reasons (read excuses) why I “couldn’t” run.

That has been my default stance since I began strength and conditioning many years ago. I have lost count of the number of times I have told anyone who would listen that I can’t run. Of course, what I actually meant is that I can’t run fast. It is not a strength of mine. It isn’t in my wheelhouse as they say in the biz!

You see, I have this innate fear of coming last. I am mortified at the thought of my glaring weaknesses being exposed and of letting people know just how much I suck. This has led to me sidestepping occasions where I think this could potentially happen. Not exactly the best mindset for growth.

Don’t misunderstand me, I am not saying that I am wonderful at all, or indeed any, other aspects of Crossfit, but nowhere do I feel more exposed and vulnerable than when I am running. Huffing and puffing and being overtaken by little old ladies out walking their pugs. It’s a struggle, and it’s painful but it’s also the only thing that has even the slightest chance of making me a better runner.

At the beginning of the summer I had started going out for some runs. But before long I had picked up a tiny injury. I wasn’t hurt so badly that I had to stop training, thankfully, but it was just enough to completely knock my new found confidence. Within a week or so the old thought patterns and self limiting beliefs had taken hold again.

It is extremely difficult to break a habit that you have had for a lifetime. It requires stepping out of your comfort zone again and again and again. Eventually it gets easier, but not over night. It isn’t a case that you face your fear one time and it never rears it’s ugly head again.

All week long I had been dreading today’s workout, and only half jokingly said it was giving me anxiety. I kept playing it out in my head. Forcing myself to feel the shame of being last to finish before I had even started. Talk about setting yourself up to fail!

When it came time to actually do the workout, it wasn’t so bad! Yes, it was a struggle and as predicted, I finished last. I would still say it wouldn’t be a workout I would choose, but I got through it, and also predictably, nothing bad happened. As Pat Sherwood would advise, I high fived some people and made it the best hour of my day.

I have always said that comfort zones are for resting in, not for living in. I believe that you should push yourself sometimes in your training and be prepared to leave your comfort zone. Because that is where growth happens. However, there is a pretty big caveat to this. Your training environment needs to be a safe space. You need to feel supported and empowered enough to allow yourself to risk failure.

If you are made to feel ashamed or humiliated every time a workout doesn’t go to plan, you will never take risks. If the atmosphere is super competitive, you will only want to do the workouts you know you are good at. I am so fortunate that I have great coaches around me and incredibly supportive team mates. This has been the biggest game changer for me this year. Knowing the guys and girls are rooting for me and genuinely want to see me progress, even when I am dead last makes a huge difference. Now if I could just get out of my own way…

Be well and keep putting one foot in front of the other xxx

Podcast

Fitty & Fatty Ep. 46 – Be Good, Be Kind, Don’t Litter and Negative Body Image

https://fittyandfatty.podbean.com/e/fitty-and-fatty-s2-ep46-be-good-be-kind-dont-litter-and-negative-body-image/

This week Fitty borrows True Crime Garage’s mantra “Be Good, Be Kind, Don’t Litter,” to talk about online trolling. Fatty discusses negative body image and what we can do about it. Thanks for listening xxx

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Podcast

Fitty & Fatty – Ep.44

This week Fitty talks about non scale victories and Fatty tells us about Lifestyle apps.  There are giggles a plenty about Fitty’s new favourite podcast and we take a look at the controversy around the American Ladies Football Team.  Thanks for listening xxx

https://fittyandfatty.podbean.com/e/fitty-and-fatty-s2-ep44-non-scale-victories-and-lifestyle-apps/

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Podcast

Fitty & Fatty Ep. 43 Mastery and Fad Diets

On this week’s episode Fitty talks Mastery and Fatty highlights some of the craziest fad diets and fitness gimmicks out there.  Thanks for listening

https://fittyandfatty.podbean.com/e/fitty-and-fatty-s2-ep43-mastry-and-fad-diets/

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Podcast

Fitty & Fatty Ep. 39

Fitty and Fatty S2 Ep.39 – Language of Food Guilt and the Importance of Routine

This week on the podcast, Fitty talks about the language of food guilt, while Fatty reminds us of the importance of routine.

Thanks for listening xxx

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Podcast

Fitty & Fatty Ep. 35

 

In this week’s episode we talk about the role habits play in getting you towards your goal.  We also take a close look at anxiety.

Thanks for listening!

https://fittyandfatty.podbean.com/e/fitty-and-fatty-ep35-habits-and-anxiety/

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Articles

You’re a Liar!

Did you ever have a day when you just feel bleuch?  You look in the mirror and you don’t like how your clothes fit, how your hair is sitting or basically anything about your appearance?  I am willing to bet you have.  Even people who have sky high confidence and positive body image can have these sorts of speed wobbles.

Last week, I experienced this very thing.  It was the Tuesday after the Easter weekend.  Between having a bit too much to each and drink over the bank holiday and having missed a couple of weeks of training due to illness, I just felt like a whale blob.

I looked in the mirror getting ready for work and struggled to find one thing I was happy with.  Panic started to set in.  It was a little over three weeks until I would be setting off on a sun holiday.  You know what that means.  Bikinis (or any swimwear,) shorts, little dresses etc. etc.  How could I feel happy and confident baring all, when even my office attire wasn’t doing the job?

Realistically I knew that even the most extreme diet and training program wasn’t going to bring about any sort of “transformation” in such a short period of time.  But this was no time for realism, I was spiraling.  Instead of looking forward to the holiday that has been booked for almost a year, and that I have saved for, I began to dread it.

I started to berate myself.  Why hadn’t I tried harder to lose weight?  Why hadn’t I cut out alcohol, tracked calories and done all the myriad other things which I know would have helped me look slim and slinky on the beach?  Why, why, why!  By the time I was driving home from work that evening, I was that upset, I was ready to cancel the whole thing!

But then, some little things happened.  I went to teach my Zumba class and I had a few minutes alone before the ladies got there.  Time enough for me to practice some gymnastic movements I have been struggling with.  Weirdly, they felt easier than usual.  Then I did my 50 burpees that were part of my April challenge.  By the time the girls arrived, I was glowing and energized.  The class was awesome, and when I got home that night I felt a renewed sense of positivity about my body.  Maybe my body didn’t look the way I wanted it to, but damn, it could do some pretty amazing things.

These little dominoes continued to fall as the week progressed.  I got back into the gym and felt more and more like myself each day.  I even tried, and loved indoor rock climbing.  Truly terrifying for someone who isn’t a fan of heights!  Towards the end of the week I was getting dressed in front of the same mirror.  The girl reflected in the glass hadn’t changed, but how I felt about her had started to.

The thing is, how we see ourselves is never objective.  It is coloured by every single thing going on in our world.  When we are down because we have been sick, or haven’t slept well, we project that negativity on to the image before us.  The opposite is also true.  When we feel happy and confident, we find it easier to see something we like in the image before us.  In short, we lie!

I have struggled with body image for as long as I can remember.  It’s not as much of an issue as it once was for me, but the little gremlins are still there.  Lying in wait.  Sensing the perfect opportunity, when my defenses are down, to slink out of the shadows and undermine me.  Theirs are the voices who say “you’re too fat for the beach,” or “you should have lost 20lbs by now.”

I may never be able to silence these monsters completely.  However, each workout I do, healthy meal I eat, relationship I nurture helps keep them at bay.  Every hour I spend in my therapist’s comfy armchair, puts another layer of sound proofing between them and me.  My body is so much more than how it looks, and so is yours.

Any of you who regularly read this blog will know that the last 12 months have been tumultuous to say the least.  When I take a step back and think about it, I feel should congratulate myself for doing as well as I have in the circumstances.   Even though, I will admit it feels extremely uncomfortable to write that.

The first part of 2019 for me has been a season of preparation.  I have been getting to grips with a new and challenging job.  Getting used to commuting again, which I hadn’t been doing for 3 years.  Perhaps most importantly I have been putting a lot of work into my mental health.  If, as the song says, there is a time to reap and a time to sow, perhaps this has been a time of tilling the earth.  Doing the heavy lifting so that what gets planted in the coming seasons has a chance to bloom.

Truthfully, I do wish I was a bit closer to my fighting weight heading away, but there’s no point in crying over it now.  If I keep beating myself up over not reaching some arbitrary weight, it will only serve to make me miserable and ruin my holiday.

This holiday will come and go, but my overall health goals will remain.  A week in the sunshine, relaxing and reflecting will serve to help me focus on my return.  I think we sometimes look at holidays and events as finish lines.  We can think to ourselves “I didn’t reach my goal by that deadline, so there’s no point to keep going.”  More lies.

A good friend of mine talks a lot about peaks and valleys.  Often it is only in hindsight that we gain the perspective to tell the difference between the two.  With my training and nutrition this year it has been very much 1 step forward and 2 steps back.  But imagine where I would be if I hadn’t kept at least trying to move forward.

I look forward seeing what the next season will bring.  I hope that it will be a period of calm which will allow me to get dial things in.  However, if it doesn’t pan out that way, I will roll with the punches.  If the past while has taught me anything it is that I am more resilient than I once thought!  Be well xxx

 

 

Podcast

Fitty & Fatty Ep. 32

This week Fitty sits down with Grainne Parker

https://fittyandfatty.podbean.com/e/fitty-and-fatty-ep32-a-sit-down-with-grainne-parker/

Grainne is a qualified Health & Wellness Coach and Stress Management Practitioner with The Institute of Health Sciences.

She guest lectures for the Institute of Health Sciences.

She has trained in the essential aspects of lifestyle medicine including sleep, good food, exercise and stress management for metabolic disorder, resilience, work life balance and has given many talks and lectures on managing all aspects of these to lead a happy and health life.

She has completed the Harvard Medical School, Lifestyle Medicine, tools for promoting healthy change course.

She is a qualified Heartmath coach – a tool for stress management and resilience building.

She also has a huge passion for food and completed the 3-month professional Cookery Course at Dublin Cookery School. She coaches clients on how to make more healthy choices and her recipe website is a great resource for anyone on a health and fitness journey who needs easy and delicious recipes for all the family

She also coaches junior athletics in her spare time.

She is a co-author of Move Train Nourish