Squats and biscuits

I am quite regularly asked what I do in training and what I eat. Or similarly people comment on what I do in training and what I eat. It's a big part of my life so I understand why people ask. It's also a compliment because I must be doing something right if people are wanting to know for themselves.

So here it is.. A rough idea of the sorts of workouts I do and the same for what I eat. 

Workouts 

Firstly, I don't exercise. I train. I think that makes a big difference training to compete in a sport (in my case athletics). Secondly I've trained from the age of 11 so it's more than a habit, it's a lifestyle which does make it easy to maintain compared to New Years resolution type promises. 

Now what I like and what I need to do to be a successful long jumper don't always match up! 

Here's an example of what I like: 

Tempo running: round a football pitch - run the straights or diagonals fast and jog/walk the ends. I do 4 lengths and then rest then repeat 3 times. 

I also like to add circuits in to this type of running. E.g running drills, jumps or body weight exercises then run 150-200m and repeat up to ten times with walk back recovery. 

Another session I like is 6x150m at 80% with 2-3 min recovery. Not quite long enough for full recovery so this one hurts especially when you ignore the 80% bit like I'm always getting told off for. 

I also like  gym. I love lifting and when not injured can lift reasonably heavy. I'm talking cleans, snatch, squat etc. in sets of 3-4 reps. A good pb session is 3x80%1RM followed by 1x1RM+ repeated three times. 

I mix up kettle bells, weights, body weight, plates and gymnastics exercises to keep things interesting!! Below is a sheet from my training programme when I was in Loughborough, coached by Emily Parker. Probably my favourite programme I've worked under. Tons of circuits and lots of sweating!!

So you get the idea. I like to run longer sprints and lift weights. Anything that gives a good set of abs is up there too (Guru circuit!). 

Now is probably a good time to say that the majority of the time I don't make up my sessions, my coach does. So please no credit to me for the above (or below). 

Sessions I do but am not a fan of are:

Short sprints (10-40m) - I'm not the fastest off the line

Plyometrics - I'm a wimp and scared it will injure me

Technique work (any) - I get bored if I'm not working up a sweat

But as long as there is variety and I can see progression I'll generally cooperate. 

Now. Food!

I love food. Some days I swear I only train so I can eat! I do my very best to see food as fuel and therefore make good choices but I'll admit it - I'm human, and today I ate one and a half pizzas. Oops. Luckily I'm naturally lean. Leanness not body mass is how I determine whether or not I am comfortable with the way I look. I don't like to be 'soft'. 

I do seek advice from a nutritionist who understands my needs and likes etc because like most things I find something easier to do if I'm told to do it. Any way Bo (nutritionist) helps me with healthy food ideas, particularly snacks as well as reinforcing why it is not beneficial for me to hit up McDs on the way home from training. Like I said. I'm human (and I love chicken nuggets). 

Here's an idea of foods I regularly eat: 

I should probably mention here that the other caveat is that I dislike cooking and am a little bit fussy on top of having a busy schedule. 

Turkey Fajitas - my no1 meal as anyone that knows me will testify. If I'm trying to eat less carbs then I'll ditch the wrap for a salad. I like guacamole and no cheese. 

Turkey chilli - I recently changed from beef mince to turkey for this dish and it worked so well (healthier and cheaper too). I use the ole del paso chilli mix and chuck in loads of extra veg e.g courgette, spinach, mushrooms, pepper. Serve with brown rice or salad and guac! 

Sweet potato wedges, grilled salmon and green veg - really boring but simple, healthy and tasty. Lots of seasoning on the salmon and wedges!! I try to have fish once a week for the good oils :)

For snacks I like to have 

Total 0% Greek yoghurt 

Carrots and humous

Nakd bars (choc orange my fav)

Fruit

Cashew nuts

Tattle scones (since I moved to Scotland) 

So there we go. There's even an example of my shopping list to prove it!! Of course I have weaknesses so biscuits, Doritos and alcohol may occasional find their way to the cupboard too! Bad decisions are much less likely to come if I plan though so on Sundays I try to plan out my meals and then go and shop. I also tend to batch cook so eat a lot of the same in a week!

I'd really love to be more adventurous with food. Blogs, Instagram and Pinterest are so inspirational and I'm so envious of people that make these amazing healthy dishes!! Over the next few weeks I hope to try out some baking of protein snacks rather than buying so will post a blog about that! I'm also dying to try out some recipes from 'a lifestyle choice' an insta account of an athlete I know, Gemma Dawkins. Check it out - guiltless food porn. But for now that's me.

X 

My week in emoji.

This is my current recently used Emoji board.... Tells a story right 👌

What's happened this past week that has led to this particular variety of emojis? Everyone's is different. Another friends was all smilies! 

So to decipher my board in terms of my week .... Has anyone else tried this? 

👍 thumbs up, I've approved a good few plans this week such as Cinema (Wed) and circus (Friday) 

😍 love heart eyes - ha this got overused rather a lot yesterday before and after the cinema. I saw the Riot Club and omg the boys are BEAUTIFUL 😍😍😍

😂 crying with laugher face - friends have clearly been making me laugh this week

😡😩😭 red, crying and despairing face -it's been quite a crappy week work wise. These are my mad/feeling sorry for myself emojis. Need to man up. 

😱 scream face - my response to anything that shocks me, used most recently upon receiving a pic of a spider trapped in a glass

💤 - sleepy zzzzs sooo tired this week - this is a new emoji for me. Must sleep more.

🎉👏 streamer and clapping - a good friend got some good news!!! Me celebrating!

🙈🙊😉 hiding face/mouth monkey and winky - love the little monkey; a better version of the traditional winky face. Clearly been being cheeky this week

😎 shades smily - suns out guna out! Nah I was happy to be sporting my shades this week in the lovely sunshine. 

☕️ cuppa tea - used due to an unfortunate spillage of boiling water and because I drink copious amounts of tea 

💃dancing lady -  enjoyed a good old dance at a wedding at the weekend!

😳😊 - embarrassed and coy smily -  whenever anyone says anything that compliments/flatters me - standard awkward response 

Silly post but turns out your emoji board represents your week pretty accurately. 

Sports science: what they don't teach you at University

It's been two years since I handed in my MSc project at Loughborough university and 21 months of that I have been working in applied sports science. It's been a journey, not what I expected so I thought I'd share some thoughts I have around a career in sport science. Because there's an awful lot they don't teach you at University.

1. First and foremost... It doesn't matter what you know academically you you NEED NEED NEED people skills (aka soft skills). Because you will only be in a position to deliver support and show off all that fancy science IF that person/athlete/coach trusts you. So work on being a good person!! I cannot emphasise this enough, 99% of my barriers in my job come from needing to have better relationships. 

2. If you don't ask you don't get. If you want something go and get it. In sport nothing comes to you. I wanted to work at the Commonwealth Games so I asked and made it known that I was available. And guess what I got to work at the games. But if I hadn't I don't know if i I would have been approached. 

Training with one the Team Scotland guys pre Games in the Village

3. You have to be seen to be heard. Get your face out there and become familiar to the people/sports/athletes/coaches you work with. That way when they have a question you might come to mind.

4. Never say "that's not my job". Over the summer I cleaned wheelie bins on several occasions, put up gazebos and set out hurdles. Not classic exercise physiology but what the hell. At the end of the day you're there to support athletes; in whatever form.

 Me in a wheelie bin at the Scottish Athletics CWG holding camp

5. It's not working with athletes 24/7. Being an exercise physiologist can mean lots of meetings and lots of desk work. Just be prepared for that. 

6. IT skills and maths will come in useful. The nerdier you are with Excel the better. So pay attention at uni cause they do teach you this.

7. Life is not a perfect research study or a BASES case study. There's a reason why not many publications are in applied sport. It's not controlled, randomised or blinded. But work with it, you can still find answers to performance questions.

8. Words such as 'impact' and phrases like 'performance solution' will become second nature. Delivering what is asked is not enough!! You will need to be able to prove how much IMPACT your support had on an outcome (if there even is one). University doesn't teach you the lingo :)

9. Athletes and coaches can be a NIGHTMARE!!!! For some reason they don't grovel at your feet begging for support, sometimes it's the exact opposite :( just remember they are under pressure from all sides and coaches in particular are just trying to protect their athletes and keep them safe so that they can perform. This is where building relationships is essential. 

10. When it's good it's the best job in the world. No phd, teaching qualification or graduate scheme can even come close. So stick at it. 

Friendship

I read a tweet from Macklemore (of thrift shop fame) the other day. This is what he said...

"You'll end up real disappointed if you think people will do for you as you do for them. Not everyone has the same heart as you".

It really resonated with me and I expect a lot of people can relate to it as well. If you have read any of my blog before you may know that last weekend I went down South to Loughborough to visit friends. I lived in Loughborough between October 2011 and December 2012 and genuinely had some of the best times of my life. I was also very fortunate to make some extremely good friends. So you can see why I was desperate to visit; plus it gets hard living so far away from friends and family I like to try and see them when I can. Anyway I went down at quite an expense in time, money and effort (see Budget September post!) but excited nonetheless.

It is quite hard to articulate the next part and I'm conscious that I may upset some people too. But here goes...

I don't belong there anymore. I felt a little like this the last time I visited too - last weekend 100% cemented how I felt. What happened? Well nothing - people's lives go on just like mine has. I was down from 8:30 am Saturday to 7:30 pm Sunday - plenty of time to catch up with people you'd think. Well I managed one quality catch up. With the friend I was staying with. No one else had 'time'. This is where the quote is particularly relevant.  I expended time, money and effort and did not receive in return. 

My question is, when and why does this happen? Friends you used to be inseparable from now seem less than interested (and I am not just talking about Loughborough now). It happens at all points of life and in all walks of life I am sure. It is like a relationship when one person goes off the other and there is an imbalance. Interestingly like relationships with a partner there is usually another person involved; a boyfriend, husband, child, new BFF, work colleagues...

People's lives change at different rates. My friends at home are all in the marriage/baby making stage of their life. My friends from uni are carving careers, settling down. My athlete friends are committing their time to achieving their sporting potential. What am I doing? Well something between carving a successful career, achieving sporting potential and most importantly living life. So why am I willing to maintain friendships when others are not?

I think a lot of it comes from priorities and perspective. You see I have moved from the Isle of Wight to Bath to Loughborough to Colchester to Stirling to Edinburgh where I currently live. Whilst my family are the best in the world I am scarily independent and pretty much self-sufficient, not needing to depend on anyone. It all means that there's a big element of freedom in my world. But again that is a choice. I have a full time job, train 6 x a week and a social life here in Edinburgh too.

So I am quite happy to lead a hectic and full on life. I travel about and don't make a big deal about it. I take the decison to spend my money on travel because for me seeing friends and family is worth it. People are what matter. I moved away so to an extent I need to work hard to maintain relationships. But there's no way it's ok for it to be as one way as I'm experiencing. 

It's very sad but from speaking to people I believe that this in fact is the way it goes. A shame but acceptance will help prevent further disappointment. So next time I have a wobble here I'll remember where to find comfort. Right here. With my new 'pals' :)

The payday countdown

Hello

So it's week 3 of Budget September and I thought I'd bring you an update:

Firstly, did I stick to my £90-100 Loughborough budget? Well, almost. £105 was spent so I am pretty happy with that! I went over because I chose a curry rather than a Subway to cure my hangover on Sunday evening.
I have also been sticking to my £30 food and £50 petrol a week and things are looking under control.
There is one week to payday thank goodness and the bank balance is significantly in the minus meaning it will go to the wire. I am sure most of the working population spend this week trying to spend as little money as possible, eagerly waiting payday! I have £160 available at the time of writing which means I shouldn't go 'over my overdraft', fingers crossed. Just one more payout for petrol and food and a wedding this weekend to go. I am quite pleased considering I paid a £160 and a £20 debt and a £180 gym membership this month!

I am by no means out of problems but I have managed to cut my 'silly' spending over the past 3 weeks.

Here's how:
1. I am back into routine - work and training mean that during the week my spend is basically zero (after petrol and food).
2. I have planned my food and cooked in bulk, Minimal eating out or buying food on the go.
3. I have been really boring! Apart from Loughborough and the odd free cinema trip I have not gone out very much at all. For me this isn't sustainable so I need to budget for social when things get a bit better.

My plans going forward (overdraft cut is coming) include:

• Trying out getting a meal box delivered using a Wowcher code £13 for 6 meals
• Getting creative in the kitchen and making snacks as opposed to buying expensive Nakd bars
• Making the most of my birthday to ask people for things I would like to buy rather than getting them myself like usual
• A scary one - balance transfer for my credit card (oh yea haven't mentioned that yet..)
• Keeping track of spending to see where I can make more cuts
• Use my time to blog - who needs a social life!

Not sure if that will be enough to save £500 (unlikely) especially as I really want a haircut next month (£65-75!)...

Wish me luck 

x

Budget September

Alas! At the end of August I checked my bank balance (a rarity) only to see a very, very scary minus number! This is not that abnormal if I am honest (still sorting out student loans etc) but unfortunately I had gone beyond my interest free limit! Oops.. panic ensued and after some stern words and loan (!) from a friend about daily charges on unagreed overdrafts I was back within the limits of my OD. Cue also setting up Natwest weekly text alerts to tell me my balance every Friday (a really useful service!).

Payday was just around the corner so within a few days I was OK again but I decided the time had come to budget else things were going to get out of control and you know Christmas is approaching. I really do not know why I am so rubbish with money - but I don't say no an awful lot and my attitude is to (within reason) do what I want. Plus I moved to Edinburgh 6 weeks ago which is more expensive and there was the small matter of several Commonwealth Games tickets and the Fringe over the summer.

Excuses aside here is how week 1 of September has been money wise (I'm a work in progress).

Last weekend -
Saturday - I played badminton and squash with a friend on Saturday which was cheap and fun, we also had lunch. Cost £12
Sunday - My food shop day. Cost £22. I cooked for a friend and we went to the End of the Fringe Fireworks buying a couple of drinks. Cost £15.

Not too bad for the weekend I don't think (I have a £40 allowance for social per week). Maybe could have made a packed lunch rather than a cafe lunch Saturday. Pleased with a £20 food shop as I've allowed £30 a week.

Monday - Friday
Petrol  - £53
Extra food shop - £9
Gin Tasting (prepaid) and dinner- £17
Debt to Tracy - £20
Gym membership - £180
Snacks Friday eve - £3

Saturday to Friday total (before bills) - £331
Bills gone out - £182
Total - £513

So not a great start. How is it possible to spend £500+ in one week (when that doesn't include rent)! Obviously dinner on Thursday wasn't budgeted for however, it was necessary at the time to soak up copious amounts of gin (see Gin-Tastic post). Another spanner in the works the gym membership. No option to pay monthly so I had to suck it up but it does mean I am able to train at work now which will be really useful. It does however mean my 'social' budget no longer exists :(.

This weekend
Saturday - spent £0
Sunday - food shop £31

Better :) however, most of my friends are away so it has been an enforced quiet weekend which has meant no spending. Good for the purse but I am so bored! I have work this week then I am sneaking down to Loughborough at the weekend for a housewarming (driving not flying - cheaper!). I really shouldn't go but I haven't been back for a visit since May and am really missing people. 

Plan for Loughborough (reliving the student life) - total allowance £90-100
1. I am driving down and splitting the cost with a friend.
2. Hopefully we eat in not out
3. Pre-drinks at the party so minimal spend out
4. Breakfast/lunch eat in and buy snacks at supermarket for journey home - no services
5. Fuel from the Edinburgh and Loughborough - no services


Anyone got any more tips? Luckily most of my bills are out for the month - just the phone bill now. For me fuel for the car and to an extent food are non-negotiable. I can't suddenly go all Iceland because I don't want to eat rubbish. But I'd love some ideas for cheap or free weekend ideas! I have a lot to learn...my interest free OD is also getting halved in October so the time is nigh!

X

Gin-tastic

"I don't know Kim that well but I know she likes gin" Sally Scott (2014) (courtesy of Courtney Macguire)....


Bearing this in mind I jumped at the chance to attend 'Toasting and tasting the gins of Scotland' ran by the Gin Club Scotland when invited by my former housemate Tracy.

Gin tasting booklet

The tasting was hosted at the Allanwater brewhouse - a real gem hidden away in the Bridge of Allan. It hosts several different ales and ciders on tap and hundreds of bottled ales/beers which line the walls! I'd recommend a visit if you're in to that sort of thing. They do also serve some wine and spirits!

Anyway back to the gin ...
Gin #1: Blackwood's gin. Having never been to a gin tasting before I wasn't sure to expect - full or half measures, mixer or water, spit or swallow! Well to answer: full, both and up to you :) We were given Fever Tree tonic for the Blackwood's and encouraged to add our own garnish from a selection including grapefruit, mint, chilli, lemon, lime and orange. I added grapefruit, orange, mint, lemon and lime - what can I say? It looked pretty.

Blackwood's gin

The Blackwood's was delicious, very easy drinking and the grapefruit especially tasted great as a garnish, one I will be looking out for when I go out next. Before we were allowed anymore we needed to do some 'nosing' of botanicals common to gin in order to warm us up. We were given a smelling stick and asked to describe what it reminded us of and what we thought it was. The six sticks were juniper, orange, cinnamon, vanilla, rose and cucumber. I got 4/6! I didn't get juniper because being a predominant botanical in gin I just said it smelt like gin! I also learnt that smelling coffee beans cleanses the olfactory palette so there's something that I didn't know before - maybe a useful tip?

Gin #2: Old Raj

This gin is 47% and is infused with saffron so has a yellowy colour making it look slightly like whiskey. No tonic allowed with this one, a dash of water only to preserve the taste.... this one was not for me. It burned in my mouth and was too strong with only water so I could not actually taste any flavours! One for spice lovers I think, it certainly gave off some heat. Down in one it was then. I rated it 'borderline ginadequate'.

Gin #3: Heather and Rose

43%, floral yet spicy. Another one with a yellow tinge. This one I liked, even with just water. It was reasonably light with no burning! Would be lovely with tonic, this is supposed to bring out the rose tones in the gin. Rating: 'very ginteresting'.

Gin #4: Darnley's View spiced gin

Juniper, nutmeg and cinnamon come to the fore in this 42.7% gin. As the name suggests it was spicy and warming but it did not burn like the Old Raj. Still, it was not to my taste and I needed tonic to get it down. A chunk of orange went nicely too. This was however a popular gin at my table so worth a try. Rating: 'borderline ginadequate'

Gin #5: Pickering's gin

Brewed in a 12 week or so old distillery in Summerhall, Edinburgh and we got to meet one of the three guys responsible for the production. They describe it as strongly aromatic in the mouth with strong hints of liquorice and cinnamon, slightly nutty notes and a sweet lavender like softness. I couldn't identify all that. To me tasting it neat it was very sharp and dry. Not a fan. But add tonic and it was very, very pleasant. Best served with pink grapefruit it was extremely easy to drink (almost dangerous) and another one I'll be on the lookout for. Pickering's recommend drinking it neat with ice and lemongrass.

Gin #6 (starting to feel very tipsy): This was a gin of choice from 40 or so bottles. I was wanting something with either citrus, cucumber or elderflower tones. The lady offered me Tanqueray No. 10 as it has a strong citrus element. This one was very sweet yet also light and suited me very well. I could drink this all night! Some of the other girls felt it was too sweet though so potentially not for everyone. 

So six gins in an hour and a half.... to the Jam Jar for much needed sustenance. Apologies if the descriptions have been too vague for your liking but my note making and memory dove tailed somewhat towards the end! A great night and good value for £18; would highly recommend. I found out about lots of gins I didn't know existed and could now describe my gin preferences more eloquently than 'Hendricks'. Now, where's the gin bar?

Love this quote.

Autumn Wishlist

Winter is Coming.... and I am lacking in Autumn clothing necessities

Worse still GoT  season 5 remains months and months away 

Anyway after an extravagant summer of CWG and Fringe fun I am broke. Sad and desperate times considering I have been in full-time employment for 2 years now and only have myself to look after. Note to self: seek budgeting advice.

Good news though; it's my birthday soon(ish) so I am going to start a wishlist in preparation as I am in need of autumn essentials and cannot afford them myself.

1. A winter coat (I lost mine last year). So much choice here...

Camel Colour Block Waterfall Jacket - River Island

Light Grey Boucle Oversized Coat - River Island

Mid-length Down Jacket with Fur Collar - Zara

Faux Fur Jacket with Hood - Zara

2. Flat/Day boots 

Tan Block Heel Chelsea Boots - River Island

3. Evening/Heeled boots

Black and Taupe Block Heel Ankle Boots - River Island

 

4. New jeans - I am thinking 'mom' jeans. Boys won't get them but I like them!

Mid wash slim Mom jeans - River Island

5. Haircut and colour... roots!

6. Trip to the salon for HD Brows (haven't touched mine since May #mono) - see 'A Yellow Brick Blog' for a HD review...

7. New Converse. Even the washing machine can't save mine now. Debating whether or not I can pull off trainers as a casual look?!

8. Pair of brogues - I need to stop dressing like a teenager in Converse! 

Velocity Point Lace Up Nude Box Leather - Office

So there we are; my autumn wishlist... Mum, Dad I'll email you the links :)