Jenny Wright, OutFit director

Back in August I had some fantastic news – I’m pregnant!

As well as being overjoyed and extremely excited, I also felt a little scared. What will happen to my training? Will I get fat? Will I lose all my strength? Will I have to stop doing all the things I enjoy?

When I was past 12 weeks and able to tell others my good news, the next question after “when is it due?” was “so when are you going to give up all the exercise?”

The common train of thought amongst people is that pregnant women should be wrapped up in cotton wool and shouldn’t do much more than go for a gentle walk in terms of exercise. I knew that this couldn’t be right – pregnant animals in the wild don’t stop hunting, pregnant women in the olden days continued to work and hunt, and pregnant women now in developing countries continue to do manual work, walk miles and look after their families. Why should it be different here?

Those of you who know me will know that I am quite into my training (that’s probably an understatement). I enjoy being physically fit, and typically would train 2 to 3 times a day in a variety of ways – running, kettlebells, bodyweight circuits and hockey to name a few.

When my husband and I decided to start trying for a baby, I wanted to be as prepared as possible for what was about to happen to my body, and the changes I would inevitably have to make. I am fortunate in that I work in the fitness industry and therefore I have a number of experts and resources to go to.

To my surprise however, most trainers and instructors were very cautious about advising me about training during pregnancy. And those that had studied it were men and obviously could not fully understand the changes that occur to a woman during pregnancy.

I could only find articles stating that “you should not lift heavy weights”, “you should not over exert yourself”, “you should not raise your heart rate above a certain level”, “you should not do any balance work” and so on. What about the things I could do?

So I looked overseas for my information. I found a few blogs by fellow female kettlebell instructors in America who had continued to train during pregnancy and had a trouble free pregnancy and gave birth to a happy, healthy baby. This gave me hope, although being a bit of a geek; I still wanted to know the science behind exercising whilst pregnant.

I found a brilliant book by Doctor James F Clapp called 'Exercising Through Your Pregnancy'.

In it he details the research that has been done on the effects of training whilst pregnant (surprisingly little until about 30 years ago when he set up numerous research programmes), he described the physiological changes to the body that happen during pregnancy, and the effects of exercise on the body and the effects of exercise on a pregnant woman. The benefits of continuing to exercise are numerous, and mostly positive additive benefits to those which naturally occur to a pregnant woman.

A lot of the changes that occur during pregnancy make the body extremely efficient – more oxygen intake, more efficient at getting rid of heat, better heart rate regulation. All of these changes also occur to women who regularly exercise. Combining exercising with being pregnant adds positively to these effects; it improves the supply of glucose and oxygen to the baby (provided the mum eats adequately and regularly).

The fitter, stronger and healthier you are, the easier labour may be, the stronger the baby will be, and the easier it will be to get back to pre-pregnancy size and fitness.

there are certain things that need to be said here. My body is used to, and has been used to for years, the types of training that I do. It is not a good idea to start an exercise programme or new types of training when you’re pregnant; and if you feel any pain or have any complications during pregnancy – always consult your doctor or midwife before continuing training.

The most important thing to understand is that it is not the time for pushing myself, or trying to beat personal records; I must listen to my body and if I’m feeling tired/exhausted/any pain, then I must stop or not try to train. I also must fuel my body properly – it’s not a case of “eating for two” (you only actually need an extra 300 calories a day, and this is only from 6 months onwards), it’s a case of eating healthy, nutritious foods that will enable the baby to develop and grow, but also sustain me through my training.

I am now 18 weeks pregnant, and I have continued to train most days throughout. I tend to do 20-30 minutes of kettlebell and bodyweight circuits in the morning before work, and then a long run including hills sprints or intervals with the dog after work.

If I feel too tired – I don’t train. The only thing I have stopped doing is playing hockey due to the physical nature and contact of the sport. I understand that when bump gets bigger I will have to slightly change and tailor my training to accommodate it. But unless I have any complications during my pregnancy – I will continue to do what I love doing. If I can’t train for some reason – I know that it is only for a few months, and most importantly – the baby now comes first. Nothing is more important to me than being able to give birth to a lovely healthy little boy or girl – that is something no amount of exercise can ever take the place of.

Exercise De-Mythified. Exercise is full of myths and rumours, we attempt to clear a few up here with this info graphic.

Outdoor fitness Winter Guide

The ridicous religion of health and fitness

I'm just sat up in Cumbria enjoying a couple of days break at Jen's family home and though I'd put together a quick blog.

With it being Easter weekend, for many a time of indulgence and for others a time for reflection, I thought I'd indulge in a little reflection myself.

With today marking the end of lent, I guess for those having given something up, it's a junction point, do I revert back to where I was? It's a decision that has to come from within, certainly if we're going to stick to it as we live in a free society and have the fortunate circumstance allowing us to decide for ourselves.

It certainly appears this way on the face of things, but is it really the case?

Whilst I love working in an industry that I have a clear passion about, there are certain parts to the industry that I don't understand...and if truth be told, I feel are very shameful. Whilst health and fitness is a personal investment that everyone should prioritise, not everyone has the knowledge or expertise to support themselves and rightfully so, many seek guidance. This demand for guidance creates space for thought-leaders and role models to steer people in the right direction. The shameful truth is that many 'role models' create dependancy from their subscribers. Instead of aiming to empower followers, a stronger reliance is forged through clever marketing, material that only seems to answer only a handful of questions and a continuance in a buying and selling mentality.

Having been in the fitness industry now for nearly 5 years (is that all???), I'm still figuring things out and have a lot to learn but what is very evident is that (and this applies to trainers and consumers) there is often almost sectarian splits between ideas and what people believe and follow. Now If I'm not mistaken, everyone seems to be after the same thing, good health, reducing the risks of illness and enjoying a fit and able body. So why all the segregation?

Well, it's good to have many different routes, ways and paths, there is no right or wrong way to live. However, the negativity stems from the sometimes hostile division between paths that we choose.

No one person on the face of this planet knows the answer to every question or has the perfect plan for everyone yet some of the so called role models would have you believe this. Many modern plans discuss going back to basics and living like cavemen. Whilst there are some extremely positive principles in this idea, is it not hypocritical idealism in the sense that unless you actually fully adopt the life of a caveman, (no computers, no internet, hunting for food etc) it would be nonsensical. Life has evolved from this stage and surely this a good thing. Maybe the theory isn't actually the problem but the fact that many people take ideas or concepts to extremes and follow them as they may a religion. Almost placing role models on a pedastal giving them an iconic or unhumanly status. In my understanding, this is not a positive step as it changes the dynamics completely. What was previously sticking to a healthy plan has now become an approved way of life ruled by a grand figurehead. Fitness shouldn't be so serious. It shouldn't be judged or judgemental and should be open to change as the circumstances of life do. Keeping it fun, vibrant and explorative helps people stay enthused and excited about fitness.

An unwelcomed observation is that often those who are followed overtly display dismissal or disapproval towards unaligned thoughts? Why? Is it fear of the unknown? Surely approval would inspire a more empowered and confident approach; leaving followers much more able to explore, learn and be better placed to make informed decisions. After all, as professionals, this is what we want isn't it!!??






- Posted whilst adventurising using BlogPress from my iPhone

Location:Cumbria

The 80-20 Rule

In the years that I've been in the fitness industry, I never cease to be amazed how people struggle to maintain a balance that keeps them where they want. That said, it is understandable. We live in a society that is jammed full of temptation and promise. A chocolate bar may well be advertised as the ultimate ticket to pleasure, feeling fantastic, sensual moments and all the rest of it but is the reality just the heightening of your taste buds. The chances are that it'll send you on a rollercoaster of feeling all great before slumping into a lull and possibly some bloatedness along the way.

There is no one super diet that fits all, regardless of what the watchers of weight may tell you or those that are clearly the biggest losers. The only way any plan will work long term is if it is sustainable and realistic for you. Exercising 3 or 4 times a day is not sustainable. Eating no carbs is not sustainable. Living off shakes is not sustainable. Instead, try and incorporate the 80-20 rule which I'm sure you've come across before. Basically, aim to be good and healthy at least 80% of the time and allow yourself treats and avoid complete abstainance of the things you enjoy. This doesn't mean becoming a binge-monster whereby you're a disciple of health 80% of the time and then spend the 20% bouncing between the king of burgers / the local cigarette factory and an off license. It sounds ridiculous but a lot of people have the midweek structure of work helping them create routine and then unleash the dragon come the weekend.

So, here's some tips that can help you get the most of the 80-20 rule:

• Apply it to food. Try and cook or prepare your own meals 80% of the time and know what goes into what you eat. Vary your meals and get a balance of protein, carbohydrates and fats in each meal where possible.
• Don't fully avoid the things you enjoy that maybe a little naughty. This can often lead to bigger cravings. Just be sensible with how much you have.
• Think about how foods make you feel afterwards rather than during. Sometimes, the immediate satisfaction can push the knowledge of how foods leave you feeling. This can often help you avoid foods that your body reacts badly too which can link to allergies and intolerances.
• Apply it to your exercise levels. Exercising all the time like some sort of robot doesn't do much more than put your body into a state of constant damage. You need repair time and recovery to benefit from exercise. Incorporate around 20% of your week to receovery.

Make sure you leave some comments and add your experiences. We all have experience that can help others

Incredible upper body conditioning circuit

Whilst I'm not the biggest fan of developing fitness for the sake of aesthetics but I know this is important for most. Not only does this mini upper circuit give you a strong and stable core, it will conditioning your stomach, arms, chest and upper back like no other work out and it's only 8 minutes long. No one has the excuse to say they can't fit 8 minutes in and you don't need any equipment.

To make it a little easier, just do the same exercises with your knees on the ground and look to keep the same full range of movement although if you start with part range, look to build it up gradually.

A billion times better than doing any bench or machine weights as it's true strength relative to your body.

Enjoy and if you don't have wobbly arms after this then you're a robot!!

Top tips to keep you driven

The connection between intention and the follow through is fairly crucial, I'm sure we can all agree on that. When it comes to fitness, we see a distinct dislocation so often between what people set out to achieve and what they actually do achieve.

It's only February and all those New Year resolutions seem a thing of the distant past and the old habits that have haunted start to creep back in. Let's face it, we are creatures of habit, of this there is no denying. However, you are completely in control of the habits that you adopt and need not worry about being haunted by the old and often too easy habits creeping back in.

When it comes to setting goals and keeping yourself inline with your intentions, here are some top tips that will make your goals much smarter than those around you:

• Be specific with your targets but more importantly, have an ongoing aim that runs continually alongside shorter and more specific aims. For example: I aim to always take the greener option and avoid using the car unless absolutely necessary. Unless you have back to back specific targets, once each one is done, there is no plan in place and you've all heard the 'failing to plan is planning to fail' saying. Another example may be that every year, I aim to try and learn a completely new type of exercise / activity.
• Focus on your feelings more than numbers. Living in a world where statistics and quantities are all too readily available, we can often get far too obsessed with weight, body fat and other figures that can become the pinacle of self judgement. If you are going to make judgements of yourself then you'd need to be taking an unthinkable number of tests and assessments to make sure that the readings give you a fair and accurate reflection of your state of health. Make life easy and go on your feelings.
• Take time on a regular basis to think about achieving and know exactly how it feels, how it makes you feel, how it looks in as much detail as possible. Make these details familiar and reflect upon them when you're not feeling at your strongest. This may be whilst reaching for a chocolate bar or whilst your struggling to finish your last press up. Strong feelings that have such positive attachement and meaning for you will work like a great weapon for you...you'll be surprised. This is similar to a rehearsal in sports and used by many that achieve on a high level. So much time is spent in preparation going through every possible detail. It may sound strange but prepare yourself to achieve.
• Tell those that you love and trust. We all admire achievers and people who are driven and you'll be supported and respected for your goals...who knows, maybe you'll inspire. However, it's a bizarre human trait to feel fear of ridicule when it comes to having goals or aspirations. Know this...when we're born we have two intrinsic fears which are 'loud noises' and 'falling'. All other fears are learnt and fabricated. They don't serve a purpose!

Hope this helps and I look forward to your comments.

How To Use A Foam Roller Safely

More and more people have become aware of the benefits of using a foam roller so I thought I'd put together a quick guide on how to use them to properly. There are loads of great examples on YouTube showing how to actually use a foam roller to target specific muscles in the body. Here is a good example:

Whilst they are very good, it is worth knowing a little bit more than just how to roll on certain areas. Let me explain...foam rolling is all about targetting the myofascial tissue which effectively renders it a massage. Doing this is great as it's where tension builds up and soft tissue is often responsible for imbalances in posture / tightness and soreness. However, doing it in or around exercise can be dangerous without putting a few key elements into how you do it. When you foam roll a specific muscle, done properly will switch the muscle off so it stands to reason that switching a key muscle off prior to an exercise that requires that muscle could be risky.

Here is a simple structure for when foam rolling during or around exercise:

1. Isolate - Target the specific muscle / muscle group that you're looking to roll and then work across the entire muscle length focussing on areas of greatest soreness
2. Inhibit - Work between 45-90 seconds on that area to switch the muscle off and release the tension
3. Activate - Reactivate that muscle by dynamic movements aimed to directly switch back on the muscle working through full range
4. Integrate - Now integrate the muscle into bigger movement patterns that use the targetted muscle again focussing on full range and good form.

I'll be giving some full examples of this in a host of coming video-blogs that I'll be posting. Hope it all makes sense and fire those questions my way

Exercise - Nutrition - Commitment

These are the 3 pillars that we built our company on as, we knew right from the start that achieving success in health is getting the balance between the 3. Taking a stock-check of where you're at is simple and doesn't take any time whatsoever. Here are some really simple tips to make sure that the balance you have of all 3 is taking you in the right direction.

Exercise

• You commit to a consistent regularity of activities on a weekly basis that includes aerobic exercise, strength activities, flexibility, core and balance. The American College of Sports Medicine (ACSM) guidelines suggest 3-5 aerobic sessions per week and 2 strength sessions. These of course can be merged together.
• You enjoy the exercise / activities that you do and there is a continual degree of progression / challenge or variation to your activities. If you become bored or feel no progression, change what you do and try new things.
• The activities don't leave you feeling constantly tired and run down. Recovery is as important as the exercise and the only way that you'll benefit from it.
• Your activities don't put pressure on your relationships with family, loved ones or friends. Try and compromise to include friends and family within your activities and be willing to change what you do to make it accessible. 

Nutrition

• How you feel with food can be one of the most telling measures of whether a particular food is good for you. If you feel wrotten after food then the chances are it's not a great choice for you. Always look to better understand which foods sit on your side of the fence.
• Fuel your body with good clean foods and stick to the 80-20 rule. Eat healthy and well at least 80% of the time and treat yourself from time to time.
• Drink water regularly.
• Avoid lengthy gaps between meals or snacks. Fasting for long periods forces the body into a fat-storing state of starvation and unless you're looking to pile it on, try a grazing approach.
• Eat slowly and balance your portion size. Slowing your eating will help you feel more in touch with when you feel full as well as help the digestion process. Eating until your absolutely stuffed is not the way forward.
• Aim to vary the fruits and veg that you eat. Get a mixture of colours on your plate and avoid sticking to the same meals and foods constantly

Commitment

• Without this, the other two elements will struggle. See your journey as exploring your own health and always stick to things that interest, excite and engage you.
• Although how you see yourself may not seem relevant, we see commitment as mindset and attitude. Like what you see and look at the promise, potential and positives when you see yourself and everything that involves you. If you look in the mirror and dislike the reflection then don't expect weightloss or any transformation to change this fact. We can all connect image with confidence yet it's not the image but the perception of the image that influences confidence. Look at what you have and not what you haven't. Enjoy your capabilities and not things beyond. Believe in improvement.
• Constantly learning will keep you fresh and vibrant. Equally, passing on your knowledge whilst helping others and teaching will help you develop your understanding.
• Finally, the journey is always changing with times that are great and times that don't seem as productive. Take responsibility for yourself and everything that you experience and don't blame...not even yourself. Learn lessons, draw from experience and see things from as wide a perspective as possible. Use milestones and set goals but don't get bogged down into focussing on such microscopic details.

There is a lot of scope to make your own sense of what is written above and however that is will be right for you.

A new year - a time for change

An ideal way to mark my 50th blog by starting a brand new, untapped, year with 12 months of completely unchartered territory ahead.

Being new year, typically, people make a hatful of resolutions intending to make a new start for the year ahead and wash away the last. This is often a great thing and allows people to put some new and fresh focus into their lives, however, often in my experience, resolutions are filled with negative statements that include the very thing that people are looking not to do. For example - I'm not eating chocolate! This just puts the undesired activity into the forefront of the mind which isn't such a great idea as the unconscious mind doesn't process negatives. I remember as a child living near to garages that had 'No Ball Games' signs pinned up everywhere. What do you think all the children did? ...precisely what the sign didn't advise.

Here's some simple questions that can help you make sure that your fitness resolutions are strong, well geared and easy to follow. It's best to do this when on your own and with little distractions:

1. Name an activity that you've either always wanted to do but have never done or you used to enjoy when you were younger and you haven't done in a while?
2. What would make doing this activity even more enjoyable?
3. Be brave and put a date to this activity. Month is fine but it's much better to specify the date
4. If you could select the most ideal physical condition to enjoy this activity, what would it be? (the greater detail the better)

The answers to the above questions will have given you an incredible and powerful resolution that is completely goal specific. Just put them together now and break down some simple steps to help you on your way. 

By committing this to loved ones who you trust, you'll enjoy the support of those around you as well making you more committed to achieving.