Podcast

Fitty & Fatty Ep. 36

https://fittyandfatty.podbean.com/e/fitty-and-fatty-ep36-saying-no-depression/

This week we talk about how important it is to learn how to say no and ask for help.  We also take a close look at depression.

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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. 34

Fitty and Fatty Ep.34 – Gratitude and the HPV Vaccine

April 29, 2019

In this weeks episode Fitty discusses the importance of gratitude for our everyday lives while Fatty talks about the HPC vaccine.

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Podcast

Fitty & Fatty Ep. 33

https://fittyandfatty.podbean.com/e/fitty-and-fatty-ep33-momspos-and-breastfeeding/

n this weeks episode Fitty talks about mothers on social media who preach about their miraculous methods and whether or not they are effective, while Fatty talks to us about her experience so far as a new mother and the area of breastfeeding.

Check out Hazelnut Box and use code (Fitty&Fatty25) at checkout for 25% off your first box

https://www.hazelnutbox.com/

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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

 

 

Articles

Sister Sister

You have been a part of my life for as long as I can remember.  Hardly surprising.  I was just three when mom brought you home.  For 34 years you have been the one constant.  As kids, you were my shadow.  Even though I bemoaned you “breathing on me.”  As we grew up, we fought like cat and dog, but we always made up.  There were times when I screamed that I hated you.  Times when we drove each other to tears.  We certainly haven’t always agreed.  But I always knew you would be in my corner when push came to shove.

For much of the time growing up, it was just us two.  Our mother described us as chalk and cheese.  Totally dissimilar in every way.  However, whether we were jumping on the bed, planning our future business empire or trying to figure out how to get out of trouble, we were always in it together.  I thought of you as an extension of myself.  I figured I knew you inside and out.  How wrong I was.

Eight months ago we went for our routine manicures.  Afterwards, you sat me down in your living room and told me you were going to have a baby.  To be strictly accurate, you gifted me a mug with the word Auntie on it, and watched as I struggled to connect the dots.  I couldn’t process it.  I had always known you would have kids someday and I had no doubt you would be an incredible mother but, I just couldn’t wrap my head around it.  My baby sister was having a baby.

In the weeks and months that followed, I watched you embark on an amazing adventure.  It was an absolute privilege to be allowed to be on the periphery as your life was changing in such a profound way.  At each stage of your pregnancy you were presented with new challenges.  It was a strange dichotomy.  One half of me wanted to be able to do it for you.  To take the pain and uncertainty away, even for a little while.  The other half was blown away by how strong and capable you were.  How unflinching.  To put it simply, I was in awe.

Don’t get me wrong, we still had a few sharp words and disagreements.  It’s hard to break the habit of a lifetime after all.  But it was wonderful to see you so full of passion and purpose as the new life grew inside you.

In time we found out that you would be having a baby girl.  That was the icing on the cake for me.  (At last I would have an outlet for my Hello Kitty obsession.)  Of course, you knew I wouldn’t have minded either way.  I really just wanted you both safe and healthy.  However, I appreciate you thinking pink none the less.

As your due date approached, we were all full of anxiety.  I still couldn’t really believe that you would actually be having a baby soon.  We all eagerly awaited your daughter’s arrival, and if our impatience made you feel pressurised, I am truly sorry.  With everything you were going through, you never flaked on our project and as much as it must have been a giant hassle you kept me in the loop every step of the way.

I made the decision long ago not to have children of my own.  I almost feel like there was an unspoken agreement between us.  You unselfishly allowed me to be as involved as I could be.  Knowing it would be the closest thing to a baby of my own.  I will be forever grateful to you for that.  Even when you went into labour, you went out of your way to keep me in the loop.  I needn’t have worried about being the last to know.

When at last Amelia was born, she changed all our lives forever.  I was given the privilege of being among the very first to meet her.  I would not be surprised if I am being referred to as Arwen the usurper in some circles.  As I held her the first time, I felt such as rush of love for her.  So much love can only be accommodated by growing a new heart.  I can’t begin to imagine what it must have been like for you.

Your daughter is incredible.  Perfect in every way and strong like her mother.  It’s amazing to watch her little personality begin to come through.  No words will ever be able to describe how proud I am of you and of her.  Our little tribe has a new member.  My dearest wish for her is that she always feels as loved as she is.

Be well xxx