Promoting local businesses

At Nemesis we always recommend local companies to our clients, this ranges from food produce, supplements, clothing, exercise equipment and independent local gyms.

I tend to sit on the fence now and avoid controversial posts where ever possible especially on social media.  I feel that sometimes other people's responses to these types of posts and your response to the comments can affect your business and your professionalism.

This has been a difficult post to write, and I have deleted it a number of times over the past 4 weeks.  I have a number of clients who are either new to fitness or building up their confidence in the gym.  I have recommended the same independent local Aberdeen gym to all my clients, because I use to be a member there and at the time I was a member I thought the facilities were great, the staff supportive and approachable and the cost very reasonable.  Not only has a number of my clients signed up to this gym, they have also used facilities this gym offers out with their membership.

I was saddened to hear over the past 3 months comments made about my business by employee's who work at that gym and also how they have treated some of my clients because they have chose to use my services in regards to training programmes and nutrition support instead of the services offered by that particular gym.

Given that Aberdeen has seen a number of pay offs with the depreciation of the oil price, and that other industries in Aberdeen are now feeling the knock on effect (taxi drivers, beauticians, hair dressers, bars and restaurants), I am under the impression that a local gym would want to keep clients?  That clients pay their wages and they are in a job because of the members of that gym choosing to use the gym, irrespective if they choose to receive a training programme or nutrition plan from another company?

Surely a gym whose clientele look fit and healthy, attracts further clients = ££ Profit
If another company is recommending clients to sign up to that gym = ££ Profit

Essential qualities for anyone who works in the Fitness Industry in my view is

• Passion for motivating individuals with a positive outlook.
• Empathy and compassion to all clients or members of that gym.
• Approachable
• Customer Service Excellence

Reputation is everything in this business, and 'slagging' off rival companies, will never do you any favours, it also goes against all the qualities you should possess as a personal trainer / nutrition advisor.   People don't often promote a good service, but they are very quick to be vocal on a badly received service.

In future I will no longer be recommending clients to sign up to that gym, and will be directing them to the gym I use, where irrespective of where you choose to obtain a training programme from, you are welcomed as a member and treated and supported the same way as everyone else.

Nothing Changes

Binge eating is something that occurs post comp among some competitors.  However for me I tend to take the day off after comp, and pretty much resume my normal eating habits.  Some people may view my diet as bland, but I enjoy what I eat.  I consume the same amount of foods just more of that, and believe it or not a bowl full of vegetables and some marinated chicken or turkey steak is my ideal meal.

Today I have already done some morning cardio, and packed up the remaining part of my house.  I know that this week is going to be very busy for me and I do not want to put myself in a position where I am over or under eating or worse still consuming food on the go.  I spent 60 minutes this afternoon prepping 3 meals for each day.  My remaining 3 meals will be food's I can make on the day such as fage and berries, turkey steak and a poached egg, ryvita and peanut butter or some protein pancakes.   NO EXCUSES.  

People who make excuses are the type of people I avoid and have zero time for.  As far as I am concerned if I can do it, and my clients some of who are carers, battling an illness, work full time, mummy's or juggle 3 jobs and uni can do it then anyone can! and if you say you can't then you will never achieve anything in life.  

I have pulled together a 6 week mini programme of my own to follow in the gym, strength training, pyramids and compound movements - I can't wait!

Managing multiple projects and working to deadlines.

Managing multiple projects and working to deadlines – story of my life.  These past few months have been crazy.  Comp prep, uni work, a new job, moving house, moving city, studying for Y3T, building Nemesis and a daily 200 mile round trip has really taken it’s toll on me. 

Sometimes I do take on too much, but I never let it defeat me, as we say at Nemesis ‘If it does not challenge you, it does not change you’.

Every time I prep for a competition I learn something new about my body.  I have been very lucky (always find a positive in every negative), that every time I have been close to stepping up on stage something has happened to challenge me.  On comp one, I was sitting my exams, the 2^nd comp I had some family personal issues to contend with, on my 3^rd comp I lost my job (twice) during prep and moved to a new city and for this comp I had my final module essay for uni, involved in a car accident on peak week.

For those of you who have been around me over the past 2 weeks, you will know that I looked my best on Wednesday / Thursday this week.  I am devastated that on show day I didn’t look as good as how I looked mid week.  Unfortunately issues with food caused by travelling and a journey that took longer than expected,  resulted in some water and fluffiness issues. 

For most people these things would make or break them and really get them down, but for me it’s another entry in my ‘Lessons Learned’ log book.  If you make a mistake you learn from it and you will certainly never make that mistake a 2^nd time.

Lessons Learned

1.     Never let others be in control of the journey down, especialy people who do not understand prep and the challenges you have faced to get there or simply just don’t get it.

2.     Never take a different route to what you have pre planned (e.g. service stations, what is available at each service station).

3.     Never people please, when it comes to the final week – your entitled to be a selfish b@st@rd after all the hard graft, and if other’s cannot respect that then they are not a true friend.

4.     Never change up your food to accommodate travelling.  Stick to what you know, and bring more food than you require.

5.     If you feel tired, sleep… sleep… sleep…

6.     ALWAYS be in control.

What’s next?

For those of you who follow me on instagram or fb you will know that I have decided not to compete next year.  I like to go on stage looking different with good improvements each time.  I really want to do Nabba, but the Scottish girls who compete look amazing, and I just don’t feel I am there yet to stand up on stage next to them, nor have the confidence yet to do an individual routine.  I want to take my time, and make some good improvements over a longer period.  My body also takes longer than other’s to shred in, and it’s something I just have to accept.

I am also a huge fan of Kerrie Donaghy  and have enjoyed her posts on fb and instagram this past 12 months taking a different approach to nutrition and training, and its made me realise that sometimes I just miss training hard and enjoying my workouts without the pressure of comps or carb timming!

Despite the drama’s of not looking as good as I did on Thursday I still came 1^st in the British Finals for Ladies Figure which am so chuffed about!  UKUP - Fantastic federation to be involved in with a brilliant bunch of girls who were so friendly back stage. 

Huge congrats to Lyndsay Gormley and Elaine Cooper who also lifted trophies this weekend…. Lyndsay has amazing stage presence, with fantastic improvements since I seen her in July and as always full body envy of Elaine Cooper.

I also met Bobbi Evans who is sooooo lovely, I am very confident I will be standing on stage with her in the future in figure, and also huge shout out to llona Marijs who took 2^nd place! You looked amazing!

All the best in a few weeks time at Elite ladies!

I am so lucky to have such supportive friends….  Laura Robertson who is my number one fan, Sam and Froggie who have been to almost all my comp’s – its so appreciative.  James for prepping all my meals the past few weeks due to my schedule and helping me pack up my house and putting up with my high and low days.

As well as this a fantastic support network at David Lloyds in Aberdeen from Chris, Hannah, Ben and David.  Huge thanks to David for helping me brush up my posing in the last week.  I am so gutted I am going to be leaving Lloyds its been an amazing 3.5 years.

I also want to thank my special ladies Marcia, Shelley, Sarah, Laurie and Katrina… they have seen very little of me in the past 2 years, but you know you have TRUE friends when you don’t see someone for months, pick up the phone and it’s like no time has passed.

Lastly my GREATEST inspiration Sharon.  She is my sister and best friend and knows me inside out.  She is a total star even though she is the most moody person when dieting! Haha!  She motivates me, pushes me, shouts at me if I ‘graze’ and go over my macros, believes in me and fights my corner.   It really annoys me when people say they want to look like us but they don’t have the time.  Everyone has the time if they want something badly enough.  Sharon gets up every morning at 4am, to be at the gym for 5am before her son wakes up.  She is then back by the time he wakes, feeds him, gets him ready for nursery, works, comes home and his mum, wife and lady of the house.    NO EXCUSES.  She looked bloody amazing at her photo shoot, and is now prepping for her triathlon.  INSPIRATION RIGHT THERE.

I have already had people ask me what I was going to munch on post comp.  For those of you who know me well, I don’t really binge eat…  I do have huge food hang ups because the bad stuff was what made me fat, miserable and so unhappy with my life previously that I never every want to feel that way again. 

I tucked into some Tequila Ribs and Sweet Potato Wedges post comp, with some B&J Mint Ice Cream and whipped cream, with a few chocolate coins, and some lindt balls. Oh and a few glasses of my favourite bubbles.  Today I had a latte, some reeces cups and a chicken pulled pork burger... thats as exciting as it gets! back to clean eating tomorrow, I actually feel so ill with even that small amount of badness.

I hope to maintain my current condition to Christmas before starting another bulk.

My Half Marathon

After receiving several messages in the past week regarding my lack of posts on my blog, I thought I should spend sometime this afternoon with an update on my half marathon.

For those of you who follow me on Instagram you have probably seen the photographs and know I was running to raise funds for the Lily Foundation.  I managed to raise over £1100 and given the current climate in Aberdeen with so much job losses around the oil, I am bowled over at the generosity.

I did very little training for the half marathon other than the cardio I was doing for the Brittish Finals for UKUP, and the longest distance I ran  prior to the marathon was the week before.

I found the first 3 miles the hardest.  It's never easy setting your pace and trying to divert your attention away from the distance you have yet to cover.  I could not risk an injury so close to the finals, and chose to keep a steady slow pace with the objective of never stopping.  

I really doubted myself if I could do it, and I needed the toilet not long into the race. I knew the toilets were at mile 6.  I don't know what happened but after mile 3 all I remember is looking up and seeing the toilets, I can't remember the last 3 miles at all.  I think I managed to get into the zone.  

If I am being truthfully honest I found the rest of the marathon relatively easy and not a struggle or a chore at all.  I even came in 14 minutes quicker than my target.

I had zero injuries (until the next day where the sides of my feet hurt but it disappeared 3 days later).

The only thing that got to me throughout the race was all the people I was surrounded with who were not fit, but yet were challenging themselves and attempting it (majority for loved ones who had died).  I was even over taken by a blind man!

I don't think I would ever be in a hurry to run another marathon again - but never say never!

BBQ Jerk Chicken Pasta Bake

Slightly different take on this pasta bake... I decided to use some chicken stock, as sometimes I find a pasta bake heated up in the micro can end up abit rubbery, so I wanted more of a sauce feel to it without too much additional calories.

250g Wholewheat Fusili (uncooked weight)

400g Raw Chicken

100g Raw Green Bell Pepper

100g Raw Zuccini (Courgette)

1tsp Himalayan Salt

40g Weight Watchers Reduced Fat Cheddar

75g Raw Red Onion

2 KNorr Chicken Stock Cubes (with 1 litre of water)

45g Heinz BBQ Peppery & Punchy Sauce

Now I made this for 4 portions, but you could make 5 portions out of it.

1.  Grill the chicken and cook the pasta.

2.  Make up 1 litre of stock.

3.  Add all the ingriedients into your pasta dish with the stock, then sprinkle the cheese over the top.

4.  Bake at 150 degrees for 15 to 20 minutes.

Based on 4 portions

385 Calories

3.9g Fat

48.5g Carbs

35g Protein

BBQ Chicken Pasta Bake #2

Another twist on my earlier BBQ Chicken Pasta Bake

250g Wholewheat Fusilli Pasta (Cook Italian)

75g Chopped Raw Red Onion

100G Choppe Zuccini (Courgette)

100g Chopped Green Bell Pepper

40g Weight Watcher Grated Reduced Fat Mature Cheddar

3tbsp Sainsburys BBQ Sauce

400G Raw Chicken Breast

1. Grill the chicken on George Foreman

2. Boil the Pasta

3. Spray some low cal cooking spray at the bottom of your baking dish

4.  Add the chopped pepper, pasta, chicken, onion and zuccini into the dish and mix well.

5.  Pour the BBQ Sauce on top and mix

6.  Sprinkle the cheese on top

7.  Bake for 10 to 15 minutes until a wee golden crust forms

Makes 5 portions.

300 Calories

3g Fat

37g Carbs

27g Protein

Peanut Butter Protein Artic Roll

40g of Tiana Coconut Flour

1 Scoop of Sci-Max 100% Vanilla Whey

10g Chia Seeds

1/2 tea spoon of Baking Powder

2 tsp of Stevia

50g of Peanut Butter

3Tbsp of Water

1. Add all the ingriedients (except the pb) in a bowl and compress into a ball.

2. On grease proof paper add some coconut flour.

3. Using a rolling pin roll out the mix into a long rectangle.

4. Spread the peanut butter.

5. Roll

6.  Bake for 15 minutes at 150 degree in a pre heated oven.

Serve warm with frozen yoghurt (I recommend Sainsburys Lick Vanilla Frozen Yoghurt), and melt down 1 square of Lindt 70% Dark Chocolate to drizzle over the top.

If its 'Treat' day why not swap out the PB for Nutella?

Serves 4 people,

141 Calories
8.2g Fat
4.6g Carbs
9.7g Protein

Power; The ability to do good things for others.

Last week I received an email from a nurse who worked at the Assisted Reproduction Clinic who is trying to organise some guest speakers regarding "IVF" and their experiences.

I have been asked along to some of "open evening" sessions in the past whilst I was doing IVF, however IVF is something that I have never spoken about since my 6th failed cycle back in May 2012.  I felt that I had brought closure to that area of my life and wanted to move on, as I had accepted that I would not be able to have a family of my own.

Receiving the email last week was completely out of the blue, and it has played on my mind the past week which has lead me to accepting the invitation.

Most people who pass comment on IVF are narrow-minded idiots, who have no understanding on the topic or compassion for those who have to turn to this method to allow them to have a child of their own.

I rarely get involved in debates these days, but one thing that really angers me is people who pass comment on topics they no nothing about or by the poor information out there in the media.

The definition of an illness; "a specific condition that prevents your body or mind from working normally"

A lot of people debate whether IVF should be paid by the NHS.  I was once told by an "ex friend" that i have no right to be spending the tax payers money on IVF nor does anyone else and that we should accept the card handed to us.  

SO does that mean that a cancer patient with lung cancer due to smoking, should not receive any medication or medical help because they should "accept the card that they have been handed to them, because their lung cancer was down to their own choice to smoke?".

Again, a narrow minded comment made without looking at the bigger picture.

During my time at the Assisted Reproduction Clinic or on fertility chat rooms I met women from all walks of lives.  There was one woman who had a terrible accident when she fell off her horse, which resulted in her being unable to conceive.  Another woman simply had not met the love of her life until her late 40s, but she had a good house, job and was very healthy, but time was against her.  Then there is women who have PCOS, Endometriosis to contend with.  Lets not forget the men, there was plenty of women during my time at the clinic receiving ICSI because their husband or partner had low sperm counts, some had an  accident earlier in life, or what about the gentleman who had suffered and overcome a terrible illness, and the medication stopped his sperm production?

Why should they be denied the right to have a child of their own.

"Well there is plenty of children out there looking to be fostered and adopted"

"Oh really? Why did you choose to have a child of your own instead of taking on someone else child? what makes you any different to us?".

I have went a bit off topic here... so lets get back on track.

The main mis conception about IVF is that its all older women, or career driven  that turn to IVF.  

I was 15 when I started having cramps.  My mum thought I was lying to pull a sickie at school, this happened on several occasions during my teenage years "its just growing pains go to school".  

The reality was when I was 17 one day I couldn't get up for work, I was doubled over in pain.  After 2 days off work, my dad took me to the hospital where they run tests.  Initially they thought it was appendicitis.  They later discovered I had fluid in my right fallopian tube which pushed my ovaries up, and it was contracting against my appendix causing the pain.  The fluid was drained, however it kept flaring up every few months. My period then became irregular, and I noticed that I stopped suffering from things like pre period back ache, nipple tenderness or mood swings (some women would love this).

I met my husband when I was 21 (but we had know each other for years previously) and we decided very quickly that we wanted family and started trying when I was 22 given my medical history.  Our first IVF session was when i was 24.  They say your chances are around 40 to 50% if your under 30 and healthy.  

What they don't tell you is the risks, or maybe they do but all I could think about was being a mummy....  

IVF involves stopping and starting your menstrual cycles, being put in and out of menopause, injecting yourself twice to 3 times a day, inserting progesterone every 12 hours, increasing oestrogen, taking HCG shots.  You get depressed, you eat, you gain weight, you eat again, you become reclusive, sensitive, it affects your relationship.

I was into cycle 5 when i knew something was wrong.  I was 28 years old.  I collapsed and was taken to hospital where they realised I had over stimulated and i had to have an operation to remove my left tube.

12 months later I went through cycle 6, my head wasn't in the zone, I was deflated, I was going through the motions of it all.  I felt like shit.  It failed.

I decided that enough was enough and it was time to accept that this wasn't working and to move on, as it had consumed the last 4 years of my life and I was now in my late 20s.  

This was where I had my lifestyle change.

The reason I was asked to contribute to the open evening, was because of my age, there is not many young people who do IVF, nor is there many young people out there who have done as many cycles as me and then had to give up.   The clinic wanted to have as many people as possible from different back grounds.

I have been worried that writing this post would open the flood gate, but it hasn't at all.  I realise that I am a lot happier now and I have a whole different perspective on life.  What is & who is important, and I have achieved so much in the past few years.

Nemesis has really opened my eyes to peoples insecurities.  Becoming a coach has come with job satisfaction.  There is very few jobs out there that come with job satisfaction.  I hope that by doing the guest speaking I can help someone who is worried about going through IVF, perhaps needs some understanding when to know if enough is enough, and how to move on.  

Curried Parsnip Soup

A simple fast soup recipe, perfect for freezing.

1 kilo of Parsnips Chopped

1 Red Onion Chopped

3 Knorr Vegetable Stock Cubes

2 Table Spoons of Curry Powder.

1. Sautee the Onion

2. Add in the Parsnips, and Vegetable Stock (I used a pint and a half of water).

3. Add the Curry Powder

4. Simmer for 15 minutes before transferring into a blender

This makes 5 portions

Macro's per portion.

122 Calories

Fat: 2.1g

Carbs: 23.2g

Protein: 3.4g

Fibre: 8.6g

ENJOY

The Next Crazy 9 Weeks

After some time out in the Turkish Sun (very much needed after a stressful year), it's time to knuckle down!

I am flat out over the next 9 weeks..

1. I start my new job on Wednesday as a Project Coordinator.

2.  I start Uni on the 21st of Septemver studying for my MSc in Project Management.

3.  My current house is up for sale and I 

House Hunting! Some of you may be aware that my new job is in Perth so I will be leaving Aberdeen (yay).

4.  I have my half marathon for the Lily Foundation on Sunday 4th of October.

5.  I have the British Finals for UKUP

6.  Studying for my Y3T training and nutrition on Neil Hill Academy.

As well as all of this I still have to train, diet and coach all my clients with Nemesis.  Some people would freak out at these commitments but I love a challenge!