'Strong' Is the new 'Skinny' for Women

Yes, I've written before about the benefits of weight training for women...you may as well say that I swear by it :) From how it can help prevent Osteoporosis, help burn body fat whilst also adding symmetry and balance to your body. My entire body shape has changed due to resistance training (and a careful but not strict, eating plan). I met a girl at the gym on Monday morning, who hadn't seen me in about 10 months and she said..."Pam, what have you done...you look brilliant...you've transformed yourself"...made me smile and proud of my achievements :))

When you mention resistance/weight training to a lot of ladies, they get an image of the top left picture, when in fact that's not the case at all.  Only last week, when I sat in on a first time assessment at the gym did the girl say to us..."I don't want to end up looking like Jodie Marsh"! I chuckled and informed her that Jodie is a 'Body Builder', size 6, has virtually no body fat due to gruelling workouts of 3 hours cardio and 1 hour of weights daily, endless hours of posing and flexing, no alcohol, eating lots of protein and good clean carbs, protein shakes all held together with commitment, dedication and determination. Eh... not for me either.  However, at the end of the assessment she turned to me & said..."I want arms like yours"...I did laugh....now that you can aim for.

This type of training will have you looking stronger, leaner and fitter.

REMEMBER, MUSCLE BURNS FAT!

Also, when you weight train, you release endorphins that give you a feeling of happiness and well being and you will also have an increased energy level.  Weight training is the fountain of youth..it exists in the gym (or a PT session with me *smile*) in the form of barbells, dumbbells and kettlebells!  It has been proven that exercise helps to keep the fast twitch fibres (strength fibres) active, which start to deteriorate as people get older.  Good examples are Jane Fonda, Madonna and to a more 'down to earth', 'normal' extent me...I don't think I look and certainly don't feel my 44 years...we have our 'fountain of youth' fix every week :) If all of that is not a good enough reason to weight train...I really don't know what is? Hey, an hour on the treadmill reading a book you could burn 300-400 cals, tops.  Have a cappuccino and a bikkie afterwards and it's all wiped out in a frothy moment.  One hours weight training will burn calories for the next 2 to 3 DAYS, while your body repairs to get you ready for the next weight workout.

Lifting weights will give you a sculptured, toned, healthy and youthful-looking body...sooooo get pumping ladies :)

If any of you readers, ladies or gents, are interested in training with me where I can assure you of good advice, motivation, monitoring along with a damn good workout to help you achieve YOUR goal...(as one of my PT client's describes me "nice but firm")

please message or email me on pam.feb@hotmail.com

Just did it ;)

It's a start :)

..I got a laugh when I first read this t-shirt & just had to buy it!

Foraging...

Quite a few people have asked me lately about what foods I eat or to eat for general well being.  I'm not a qualified Nutritionist however I did study Nutrition in college

so can offer advice.

SEEDS :)

These little fellas are nature's most concentrated source of nutrients and they really are invaluable to your health.  I would highly recommend eating a variety of seeds daily. 2 tablespoons sprinkled on porridge, in yogurt or over salads etc.

The are high in Fibre and Omega 3. 

Fibre helps to pass digestible and indigestible food through the digestive system and the insoluble fibres 'scrub out' the system as it passes through the body before we...

well ye know yourself.

Omega 3 is needed for blood clotting, the immune system, lower your risk of heart attack, protects the nervous system and cell membranes in the brain.  I'm also trying their Omega 3 capsules at a fraction of the cost of some other brands.

I was spending a small fortune on a certain brand of milled seeds until I popped into Aldi last week and came across their range.  It must be fairly new to the stores as I never noticed them before (see pic).

...plugging Aldi products!

There are selection of 4 foil packs to choose from:

Milled Linseed, Gojiberries, Sunflower & Pumpkinseeds

Linseed Crunch with Cranberry & Almond

Milled Linseed with Sesame, Blueberries & Raspberries

Golden  Linseed Crunch With clusters of Linseed, sunflower/pumpkin seeds & honey

They are all ONLY €2.79 each..yes...€2.79 :)

I was paying €6.00 or €7.00 per pack for the other brand!

They also stock a small selection of natural nuts ie walnut halves, almonds etc which are much more reasonable than other brands and a selection of Fruit Mixes and dried fruits that are ideal for snacking or for topping off your morning porridge (that's what I do).

I eat 10 almonds every day as they are the most nutritious of all the nuts, I'm sure I've written about these super guys in a previous Post but the list is endless.  I also have 3 Brazil nuts a day. Brazil nuts are particularly healthy due to their high selenium content, which makes their protein content "complete". This means that, unlike the proteins in most plant products,

Brazil nuts' proteins contain all the necessary amino acids .

Finally, if you're a Green Tea drinker, they also stock a selection of Green Teas infused with either Earl Grey, Jasmine or plain for €1.79

I was paying €4.99 for another range!

I've also written about the benefits of drinking Green Tea in a previous Post. 

3 mugs a day.. if you can stomach it?  It is an acquired taste :)

Their Effervescent Vit C (which is, like the green tea, is a source of antioxidants which contribute to your body's defences) is also being given a shot as I don't always eat as much fruit as I should....

All of the above washed with 3 litres of water a day and

'Bob's your uncle'!

I would love to hear any other suggestions or comments...

makes me feel like I'm not talking to myself.... 

Is there anybody out there?!

(starting lyrics to my favourite song...)

I'll be back...

..Just Did It..

Hi Honey...I'm hooooome!  Did you miss me?...don't answer that :)

I've been off the scene for a while.  The last you heard of me I was studying for my exams..Jaysus I became a recluse and a nerd...two things that aren't usually associated with my name :) Oh and as you can see..got a bit of training in too..!  Btw I don't look like this all the time..only when I flex. I needed to do 'strength training' to achieve my goals of real 'Push-ups' and 'Chin-Ups' :)

Well we started our exams on 'D Day' June 6th with Anatomy, Myology & Physiology...100 questions and needing to get a minimum of 60 correct. The following Monday we had Sports Nutrition and Exercise Principles...yep another 100 questions with a need for at least 60 correct.  I'm feeling quietly confident!

On the Wednesday, I was part of Group 1, along with 5 of my other buddies for 'Exercise to Music' Practical.  2.5 hours of the same music, the same feckin' faces (however pretty), similar monotonous routines, sweat and nerves teaching our fellow students and their 'guest' to a full 'Exercise to Music' workout *groan*.  It wasn't easy....especially as some of the 'guests' had two left feet, no coordination, no rhythm, no stamina or in some cases all 4!  This took a lot of observance and correction.  However, I got stuck in, put my 'all' into it...made a few silly mistakes, but I felt it went well and I got very good feedback :)

My final exam was my 'Resistance Training' Practical. I had to introduce my client 'Dermot J Keyes' to the gym and all of it's equipment for a full body workout.  Doesn't really help when half way through, he jokingly tells the Examiner that I sound like his mother calling him 'Dermot' (I always call him Derms) and ordering him around..thankfully Noeleen has a sense of humour!  I felt the exam went well, but I could have done without smackng my head off the barbell during my 'client's' lunge...had a lump but kept going...at least it wasn't his noggin...FAIL!

Anyway....we have to wait 5 more weeks for results.  In the meantime, I'm attending a 10 week 'Start Your Own Business' course with Fás.  With all the different nationalities attending...I jokingly call it my UN course.  I love meeting new people and learning something new so I'm enjoying it. 

Happily I managed to secure Work Experience in my beloved home from home...Westwood, Clontarf.  I was absolutely chuffed to 'get-the-nod'.  I'm being offered 10/15 hours per week for the next month :)  I started bright-eyed and bushy-tailed on Monday morning.  I sat in on new client assessments, new programmes for existing clients, half demonstrated half took part in a Rip60/TRX class, put back weights that the 'big boys' leave lying around grrr, chatted with people I train with, who were surprised to see me there in a different capacity and just generally soaked it all up.  As I said to a few people later that day, if you'd have told me a year ago that I'd be doing this now, I wouldn't have believed you.

The next thing on my list is to do my Sports First Aid course, along with 12 of my college buddies on July 22nd.  Our NTC exam results should be out around then too and all going well...I'll be ready to go!  I have already had enquiries which is very encouraging and I appreciate the vote of confidence. 

I love to train, I love the way it makes me feel, I love that way it makes me look and I look forward to helping others achieve their goals.

Thank you to all of you who have read my Blog over the months or sent me PM's, emails and texts with your comments/feedback and well wishes.  I look forward to your continued support and remember......

If you really want to do something...go and do it!