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

Podcast

Fitty & Fatty Ep. 31

In this weeks episode, Fitty sits down with Dominic Munnelly;

https://fittyandfatty.podbean.com/e/fitty-and-fatty-ep31-a-sit-down-with-dominic-munnelly-one-of-irelands-leading-personal-trainers/

Dominic Munnelly is one of Ireland’s leading personal trainers having worked in the business for over 20 years. He has supported many clients on their health and fitness journey advising them on training, nutrition, mobility and wellness and in the process helped people lose weight, get fit and lead a happier and healthier life.

His background is Sports Science had he holds a degree from the University of Sunderland and as well as training clients, he co-owns a gym in Kildare.

Check out Dominic’s book Move, Train, Nourish here:

https://www.easons.com/move-train-nourish-dominic-munnelly-9781848893351

Articles

Eat Your Cake and Have It!

For many years, I was one of “those people.”  You know the type.  The ones who never taste a bite of birthday cake, because it isn’t Paleo.  Your colleagues who always pass on team lunches, because they are doing Whole 30.  The ones who think their discipline might inspire others, but in fact it makes them uncomfortable.  They sit on the sidelines, sometimes smug, always separate.

In fact, much of my professional life has been spent on these sidelines.  By the time I passed my final accountancy exams, I was already marching towards disordered eating.  I was a sad, lonely girl.  Desperately seeking connection.  Wanting so badly to belong to a tribe.  To be a part of something.  Along came “clean eating.”  Without giving much, if any thought to the ramifications, I decided that this was what I was going to be doing now.

Out the window went refined grains, sugar, most dairy and even sweetcorn.  Not only did this radically impact my diet, it also changed the way I identified myself.  I was no longer someone who ate things like cake and cookies.  I was no longer willing to be spontaneous with food.  I couldn’t afford to wing it.  Everything needed to be tightly controlled.

Before long, I had fallen into the common trap of all or nothing mentality.  I was either eating clean and doing Paleo, or I wasn’t.  There was no room for maneuver.  Absolutely zero flexibility.   It shouldn’t surprise you to hear that this did nothing for my social life.  Instead of finding connection and camaraderie with my growing team, my lifestyle choices only served to isolate me.

I stopped taking coffee breaks, and avoided eating lunch with my peers.  Partly because I was under insane pressure in work, but also because it was tough pretending to be satisfied with yet another salad.  Even when, on the rare occasion I did join the lads for a Friday trip to Subway, I dared not deviate from the plan.  For anyone who might be wondering, eating a salad in Subway, while the guys are tucking in to foot long subs, tastes like misery and despair.

I am not for a second saying that there isn’t merit in following eating plans.  But I have learned the painful lesson that it is important to have at least a degree of flexibility.  If for no other reason than to preserve your sanity.  If 80-90% of your eating is supporting your goals, you can afford to have fun with the remaining portion.

Last year I went through so much upheaval that I was forced to reevaluate everything.  It seemed like nothing was going right.  As hard as I worked to keep everything tightly controlled, it still eventually went to pot.  As difficult as 2018 was, and loathe as I would be to repeat it, it taught me a lot.  Perhaps most importantly, it taught me that even I cannot control everything.

There will be times when work is a nightmare and you are at your desk 16 hours a day.  You will have times when there is conflict in your family and just keeping yourself upright is all you can do.  There will be illnesses and injuries and all sorts of other stuff that will prevent you from getting to the gym.  No amount of neurosis can control for this.  We can however, control how we deal with it.

We have the choice to allow these occasions to derail us.  Or instead we can think of them as part of the process and move on.  Progress is never linear.  If you read the autobiography of anyone you consider to be successful, I can almost guarantee that it wasn’t all plain sailing.  Dealing with adversity and learning to make allowances is what strengthens us.  I am desperately trying to resist using a cliche here.  But it is true, flexible people can bend and sway and are resilient.  Rigid people crack under pressure.

When I came back to work last year after a thankfully brief lay off, I made a decision.  I was going to eat cake.  You see, I now manage a team of ten people.  As important as it is to provide them with supervision and training I feel it is far more crucial that my team feel supported and empowered by me.  I never want my guys to doubt that I am in their corner.  How can I hope to do that, if I won’t even celebrate their milestones with them?

When the birthdays come along, I am the one singing the loudest (and most tunelessly.)  I am first in line to dish out hugs and accept cake.  It seems crazy to me now that I ever didn’t do this.  Since I started here in December, there have been maybe 5 or 6 birthdays.  That’s 6 pieces of cake, or as my brain likes to work it out, less than 2,000 calories.  Over the course of a year or a career, I promise this will make exactly no impact on my overall health goals.

It will, however, allow me precious moments of connectedness with my team.  It will give me an opportunity to show the people reporting to me that I am a human person.  I still don’t eat cake every time I see it.  I don’t ingratiate myself into other teams birthday rituals either.  However, I am beginning to understand that loosening up a tiny bit, will harm me very little, if at all.  Furthermore, it has the power to enrich my life.  Plus, as it turns, I actually really like cake.

For 37 years I was an all or nothing girl.  Like any muscle that hasn’t been stretched in a while, flexibility is hard won.  I am still learning to be less rigid and have a long way to go.  I do know one thing for certain, I don’t want to spend another moment on the sidelines of life.  Happy birthday and be well xxx

 

 

Podcast

Fitty & Fatty Ep. 20

This week on the Podcast we talk about decision making and nutrition supplements. Enjoy xxx

A lot of us suffer from decision fatigue.  Fitty talks about why this is and what you can do to combat it.  She also talks about common strategies for decision making.

Fatty takes some of the “bro science” out of supplements in this week’s episode.

https://www.podbean.com/media/share/pb-g8647-a504f7

Articles

Powering Up For 2019

As the start of my second week in my new job dawned, I was determined to hit the ground running.  I went to bed reasonably early (not something I am usually very good at) and awoke refreshed and ready to face the day.  I battled the traffic and managed to arrive at my desk in good time.  Yay me!  No sooner had I made my morning coffee, than the lights went out.  Power cut.

It came back after about an hour, so at least we weren’t sitting in the dark (a tiny bit awkward with virtual strangers.)  However, there was a further delay before our IT systems recovered.  I started to become irritated by the interruption.  I had a to do list as long as the M50.  Besides, even though we were all in the same boat, I didn’t want to seem like I was wasting time.

The frustration quickly melted into amusement as I couldn’t help smile at the irony.  It served as a timely reminder that try as we might, we cannot control everything.  There will always be times that despite the best laid plans, everything goes tits up.

As the year draws to a close, I always like to reflect on the past 12 months.  This morning’s outage pretty much sums up the entire year for me.  2018 has been one false start after another.  It has been tempting at times to throw my hands up and shout “what’s the bloody point?”  It has taken no small amount of effort to pick myself and dust myself off.

In the words Kipling, of one of my favourite poets,

“If you can make one heap of all your winnings, and risk it on one turn of pitch and toss, and lose, and start again at your beginnings, and never breathe a word about your loss.”

When you think about it, that is exactly what happens when you look for a new job.  You accumulate all your experience and skills, your winnings, and risk it in the hopes of obtaining something better.  You sacrifice your security, and your comfort and take a giant leap into the unknown.  Sometimes you win, and sometimes you learn.

Perhaps unsurprisingly, my career hasn’t been the only tumultuous part of my life in recent months.  I am very much the type of person who needs stability and routine.  If one area of my life is in discord, the rest of it will inevitably follow suit.

I am loath to admit the amount of weight I have put on since this time last year.  My fitness levels have also taken a huge back slide.  In all honesty, I am very much looking forward to January and the natural reset point it always brings.

As I write this, I have a plan in place to get myself back to a level of fitness that I can be happy with.  Tomorrow evening, I am joining a Crossfit gym.  I know it probably sounds crazy to start a health kick Christmas week, but I have been putting this off long enough.  Plus, I know if I delay it any further, chances are I will talk myself out of it.

It can be difficult when not only have you failed to make progress, but you have actually gone backwards, not to feel like a failure.  It is hard not to look back with rose tinted glasses, to a time when you were slimmer, fitter or just generally had it more together.  However, if there is one thing I have learned, it is that there are peaks and valleys in life.  Progress is definitely non-linear.

With a shiny New Year on the horizon, I take comfort in the fact that I have a plan in place, and that I have walked this road before.  I know that following in old footsteps is always easier than trying to forge a new path.

Another lesson that is beginning to take root is that I am not my weight.  I am not my dress size or my body fat percentage.  Neither am I the job title I hold or my bank account balance.  Of course, it is easy to “know” these things on a rational level.  It is another thing entirely to actually feel it.

I spent more than three decades allowing these things to define me.  So much so that when I was unemployed, albeit briefly, I was surprised that people still wanted to be around me.  They sought me out and looked to me for my opinion.  They asked me for help and tasked me with projects.  The value they placed in me wasn’t tied up in my employment status.  Why then did I allow a temporary career set back to impact my confidence levels so profoundly?

I know it’s hackneyed, but I firmly believe that things to happen for a reason.  Events of the recent past are not far enough behind me yet, for me to have perspective in my rear-view mirror.  Their lessons will only begin to take shape in time.  In the meantime, I am very hopeful about the future.  I eagerly anticipate a few months of relative calm in which to get to work on myself.

In truth, we never know what is around the corner.  As prepared and ready as we think we are, there is always something which could potentially upset our little apple cart on the horizon.  All we can do is keep going.  Keep putting one foot in front of the other in the general direction of our goals.  Keep hoping the lights don’t go out.  Be well xxx

Articles

Sober October!

So long Scroll Free September, make way for Sober October!  I have been looking for a playful euphemism or a colourful metaphor to dress this up, but the truth of it is, for the last while I have been drinking too much.  Not in the “drinking problem” sense but simply in the “this is not good for my overall health” sense.  My husband and I have been planning to take a break from alcohol for ages now, but there was always some reason (read excuse) why it wasn’t a good time.  There was always a wedding, holiday or other occasion on the horizon, which made the idea of going tee total a daunting prospect.  We now find ourselves at the closing of the year.  Christmas is fast approaching and party season will be here before we know it, so it was pretty much now or never.

Those of you who are regular readers will know that 2018 has been a bit of a roller coaster for me.   Between my full time job, of which I have had three, and my side projects, I can end up feeling like I am working all the time.  There have been a lot of changes and often by the time the weekend comes along, I am too exhausted to attempt anything more energetic than binge watching Netflix in my pjs with a glass of wine or a nice cold beer.   Alcohol became a way to differentiate weekend nights from week nights!  I wouldn’t describe myself as a binge drinker, I rarely, if ever get drunk.  However, two or three drinks, a few nights a week quickly adds up to way more than the 11 unit safe drinking limit (17 for men.)

These habits crept in over the space of about a year.  What had once been limited to Friday and Saturday started creeping into some of the other evenings too.  I was definitely starting to feel the effect on my energy levels.  It’s never as easy getting up in the morning after even a couple of drinks.  As well as that, I am not getting any younger.  I will be turning 37 next month and it’s time to stop taking my health completely for granted.  I am well aware of the health risks associated with excessive alcohol consumption, especially for women, and I am not arrogant enough to think I should be lucky enough to escape them.  From this week I will be teaching an extra Zumba class.  This brings the total to 4 per week, and with the stress this will put on my body, I need to do all I can to mind it.  Alcohol certainly will not help with that!

I am sure there will be lots of other benefits of having a dry month.  I am looking forward to having more energy and to waking up refreshed on the weekends.  I am also looking forward to having a little more money in my purse.  But mostly I am looking forward to the challenge.  I am sure the first weekend will be difficult.  We Irish are notorious for having our social lives revolving almost entirely around a pint!  Like many Irish families, ours has not escaped the effects alcoholism.  I am acutely aware of this, and of its tendency towards heredity.  This makes it even more important for me to get my drinking under control before it actually does become a problem!  Who knows, it might become a permanent change.

As always, feel free to join me in my latest challenge.  Wish me luck (and please send cinema recommendations) I will keep you posted on my progress.  Be well xxx