Deadlifting

We all have our week points, some people choose to accept this, others work on it until they defeat it.

I have mentioned previously I was never a fan of deadlifts and prone to injury.

- Ego Lifting

- Lazyness

I have completely changed from the mindset of ego lifting and I rarely boast how much weight I can push/lift/press.

My focus is on time under tension and form.  I must admit I can be a lazy cow when it comes to deadlifting it's a chore loading and deloading those weights.

I am on week 3 of my pyramid programme, and can't get past 92kg without sacrificing form and tempo and I just refuse to do it.  Over the next week I will be reverse dieting further and I am hoping some good carb loading pre workout and my move to Edinburgh will refocus me.  

I find I perform well in the gym when my life is less stressful.

Never sacrifice tempo and good form for weight.

UKUP - Matt Marsh Official Photographs

Just sharing some of the stage photographs from the British Finals I received from Matt Marsh

Nemesis Christmas Night Out

Prior to chatting about Nemesis (which is part of my life), I just wanted to emphasis as per the disclaimer on my blog and in earlier posts.  That this is my personal blog, and anything I post in here is of my personal opinion and not of those represented by Nemesis Personal Training & Nutrition as a business nor of that of any of Nemesis Personal Training & Nutritions investors or affiliates.

On Saturday evening Sharon and I were lucky enough to spend some quality time socialising with some of our current and ex clients.  Nemesis is almost one year old and we have grown at a rapid pace, without compromising any of our services we offer.  

Although we have a fb forum which is private for our clients only and we are one big happy family on their, it was the first time a lot of us have met one another in person.  Nothing is more inspiring than sitting at a table full of people who you have mentored over the past year looking confident and happy with their achievements.  

I don't discuss my clients on social media without their consent especially on this personal blog, but what I will say is each of them had their own amazing story and journey and I am in awe of all of them and very grateful for the support they have shown Sharon and I as our business has grown.

Just some pictures from our Night Out.

The Reverse

I mentioned last week that I was still unsure what I wanted to do in regards to competing - I still don't and this was one of the reasons I was reluctant to start reversing.  Sometimes we are so focused on goals that we loose sight of important things.

This week someone whose opinion I value told me to stop being an idiot when I told them I was still on my pre peak week macro's.  I know myself this is utter stupidity, I am always preaching to my clients to eat more, and fuel their workouts accordingly and looking after their own health, yet I was being a total hypocrite.

I feel very privileged that I am surrounded with a small network of friends who believe in me, push me and most importantly are completely transparent! They never dress things up, if I look shit they tell me, if I lack motivation they motivate me.

I guess I needed that wake up call this week, and even though I still do not know what my next goal is, that person was right, staying on the calories I was on is not sustainable.

So thank you :)  I can always count on you to 'say it as it is'.

I started my reverse on Wednesday, and I shall hopefully be up to maintenance if all goes well early into the New Year.

Christmas Six Pack

One thing which really angers me is people who are in pursuit of a 6 pack and feel they only look their best if they have one.

Today I was asked if I still have mine. Who cares if I have or don't have my 6 pack? 

The answer is yes I do because I am carb cycling as I have still not made a decision what i want to do next. My 6 pack is there by default due to my deficit and will hopefully be there until Christmas.  

A 6 pack is not maintainable all year round unless you want to remain on a deficit, which is extremely unhealthy over a long period of time.

I see lots of girls on Instagram commenting on their 6 pack and all I see is a thin girl who needs a good bloody feed! I cringe when they add #gainz underneath their filtered photo.  "no love there is no gains there, you gained your 6 pack by default and you have zero muscle definition".

You can still have ab definition with a healthier approach to nutrition alongside a structured training programme.  

I would rather be healthy, lean with muscle and some ab definition than be skin and bone with a 6 pack.

#keepingitreal

The 5 Week Nightmare

Initially I thought post comp I could start to destress and have an improved  life / work balance.

However this week and the lead up to Christmas is CRAZY!

This week I am moving out of my house and into temporary accommodation.  I have 2 essays to submit for Uni and my group assessment.  

The next 4 weeks I have 3 assignments every week whilst working on my final individual assignment which is 70% of my overall grade for one module.

Some of you may be aware that I am also studying towards my Y3T, and I have my last assignment for this year due on the 4th of December. 

On and did I mention I get the keys to my new house on the 4th December? 

Whilst all of you are celebrating in December I will be writing plans for all my have new clients who start in January.

Shoot me now!

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!