Newsflash!!!! Functional as F**k is now live

As promised previously.....

My new training programme: Functional as F**k - Building strength, grace and power for effective living is now available!

You can get it here on my site as a PDF document. (and because I love you, there is a little preview link at the bottom of that page).

You can get it here as an ebook.

OR you can go for the printed booklet right here

I'm really pleased with how the programme turned out. There's an enormous amount of varied training in there - I've picked up programmes before and been slightly disappointed at the small pool of exercises available, and I don't want you to feel like that. So there's about 18 different workouts in there, most of which have 3 levels of difficulty. There are bodyweight workouts, dumbell, barbell, kettlebell, suspension and a bunch of cardio. They are built into a progressive programme that gradually challenges you more and more as you get stronger over the weeks.

The workouts are explained, mapped out in tables AND you get links to little demo videos to help you get your form just right. You can take as much time as you need to work through the progressive phases, you could easily take a year to work through all the material thoroughly.

So go check it out!

Comments

Step away from the scale. Why weigh ins and weight loss don't match.

I have a persistant bugbear when it comes to health coaching, and it's this issue of "weight". People are often talking about "losing weight", the number on the scale becomes a focus. "If only I could just get under 65kg" they say. Or worse I see advertised "buy this supplement and you can lose 20kg in a fortnight". I've found myself frequently sitting with a weight-focussed client and asking "if you were 2 dress sizes smaller, fit and toned, but you weighed the same as you do now, could you be happy with that?" You might be surprised how challenging a question that can be. For many people, particularly those who have struggled with weight loss, that number is the absolute key. They can wake up, feeling energised and full of life, slip into those jeans that used to live hopefully in the bottom of the drawer, check themselves in the mirror and love what they see... then they step on the scales, see the number is half a kilo

Managing Fibromyalgia flares

I've written before about living with EDS and Fibromyalgia , much of my personal fitness and health practices are geared around managing those conditions and keeping me as well as I can be. When managing a chronic health condition, particularly one that involves fatigue and potential flare ups, pacing, good nutrition, good sleep and generally taking care of yourself is always the first priority. Ideally we want to have as few flares as possible. But sometimes they still happen, and when they do, it's good to have a strategy in place. And I'm going to be talking in fairly general terms, because while EDS and Fibro are my personal experience, there is so little understanding of the mechanisms behind these conditions, that most strategies are going to be applicable to a number of conditions where crashes of exhaustion and pain are a feature. So what is a flare? A flare is a period where someone with chronic illness suffers increased symptoms for a short while. The

What's the deal with yoga and hypermobility?

I wanted to address a question today that keeps coming up on various hypermobility and EDS forums that I frequent. It comes up so often in fact that I feel like I have to write this all up in one place, to save me 1000s of key strokes of individual responses and distil some of my opinions and thought processes on the matter. It always goes like this. Someone asks a question like "I've just been diagnosed with hypermobility, I've been told I can't do yoga anymore..." The responses are always a mixture of "yes, my doctor/physio told me yoga was the worst thing I could do for my hypermobility" and "I do yoga and it's been the best thing for my hypermobility". So what gives? Well, I'm firmly in the "yoga is useful" camp, and I have to disclose that. I'm a yoga practitioner of around 20 years and a perinatal yoga teacher , as well as a personal trainer and bendy person. While I have the deepest respect for the medic

Is being polite sabotaging your weight loss?

I've been thinking a lot lately about the barriers that make it hard for people to stick to healthy habits, or even take them up in the first place. My personal training clients are a lovely bunch, and one thing I can certainly say is that none of them have come to me completely uninformed about healthy eating. Most people have done some homework before they get to the point of hiring me, and while I always go over the basics (never assume anything) I know that when I tell them stuff like this, it's not new information to them: Eat less to lose weight Eat protein with every meal Eat 5 portions of fruit and veg a day Consume high sugar and fat treats rarely and in moderate portions Drink water with every meal or snack Exercise regularly That's not rocket science, so why are so many people still struggling with it? Is it because "the rules" are more complicated? Are they missing the "weird trick" (spoiler alert, there are no weird tricks

My top apps for supporting a healthy lifestyle.

The hardest part of making healthy choices and lifestyle changes is making it a habit. It's easy to make a decision to "eat better", "exercise more" or whatever your current plan is. It's a lot harder to stick to it on the rough days, for long enough that it becomes a habit and part of your life that you can't imagine being without. I love a bit of tech. I am a super geeky science nerd and finding ways to use technology to support my health and fitness makes me very happy. So with this in mind I thought I'd give a quick run down of my favourite smartphone apps for developing and maintaining healthy habits. Habitica I'm starting with this one because it's mad and I love it. Habitica is basically a to-do list app, but it's specially for the gamers among us. If you are familiar with Dungeons and Dragons, and all the games that grew out of that system and fantasy world, you will recognise Habitica. The app allows you to create 3 t

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