F The Fads

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February is the so called month of love and my question to you is: are you still in a loving relationship with your health and fitness  resolutions or was it more like a month long fling which left you unsatisfied and wanting more?

To be clear, I am not a fan of the fad (and that’s putting it lightly) Health and fitness for me and those who I train is, or is turning into a long term relationship (oh yes, things are serious); it’s something you invest yourself and your time in, not simply a month of detox tea and sit ups.

Throughout January in particular, we are bombarded with all the detoxes, celeb workout DVD’s, shakes, diets, lotions and potions predominantly promising super health and abs on abs in a matter of weeks.

The catch here however, is that the majority of these fads are not sustainable and most likely won’t benefit you in the long term. These are the flings and they require less investment but in the end you break up with them.

The ultimate goal is to live and move healthfully well into our later years; so I propose LOVE

LOVE the skin you’re in and train and nourish your body not because you hate it but because you LOVE it

Find an activity you LOVE to do and which makes you happy…

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And finally learn to LOVE the journey. No relationship is easy and there will be times that you struggle and times you need to adapt, but when it comes to the health and fitness relationship that you LOVE, there is one thing for sure, you always get out what you put in!

 

 

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Coming up on the blog: A review for those runners and legging lovers out there… Stay locked in.

For enquiries, please contact Frankie@frankieholah.com

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Get off the scales…

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I don’t own a set of scales!

You can’t weigh happiness with scales, you can’t weigh confidence with scales and you can’t weigh bad ass skills with scales…

When I get asked how much I weigh I usually reply ‘The most I’ve ever weighed’. So what does a number on the scales mean? Well, it’s Frankie + Gravity… Bones, water, fat, muscle, peanut butter – everything basically!

If I didn’t know anything about my body I might panic and think that I must instantly lose weight as I’m heavier than I used to be. But here’s the thing. Increased or maintained weight doesn’t always mean something terrible, as we are often made to think. Want to know why? Muscle weighs more than fat and takes up less room on your body. When you train, your body fat should decrease and your lean muscle mass should increase. So the little number blinking up at you on those darn scales can often be misleading.

If tracking progress through measurements is your thing, then I’d advise sticking to a good old tape measure and taking progress pictures. Even if they make you cringe at first, you will thank yourself when you start seeing results. There have been many occasions a client doesn’t believe the amazing progress they’ve made until you place pictures side by side and notice all of those significant changes…achieved through their own hard work!

So, if you are tempted to step on a set of scales, remember this before you do…and then walk away from them. You are more than a number on a screen… You are the sweaty morning workouts that you always feel better after finishing, you are the hard-earned sub thirty minute 5k, you are the one extra rep you didn’t think you could do… And guess what… None of the happiness or pride you feel can be measured on weighing scales.

And to be honest until, they say ‘Well done Frankie – that was a bad ass workout and you look super strong and healthy’ I ain’t buying a set!

Be more than a number!

Berlei Knows…Breast!

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For the past month or so I have been putting the Berlei Sports Crop through its paces and when I say paces I mean, sprinting, burpees, back lever practice, pull ups, box jumps, squat jumps, crawls and general every day wear…I am so grateful to receive parcels of active wear and so I like to really try things out and review them thoroughly for you. This process usually involves plenty of sweating…

It’s safe to say I am now a BIG fan of Berlei. As the sister brand of Gossard, they know what they’re doing and with added design sass, which, lets be honest, is what us girls love!! They take protecting our breasts very seriously, which I am pleased about, as I will admit to having not always worn the right bra for some of the high impact work I do. I am lucky that one of my best friends works in lingerie and takes it upon herself to check my bra collection and cut up those which don’t make the grade. Plenty of LOLs but with a serious tone. Here’s why…

Protect the boobs:

  • Damage to your breasts is irreversible – yes, irreversible! Yikes…This damage inevitably leads to sagging as breasts aren’t muscle…we all know we don’t want sagging! A good sports bra can reduce movement by up to 83%!
  • Your breasts can move up to 9cm during exercise and they do so in a figure of 8 motion if unsupported. That is between 400-600g of weight bouncing around…even if you’re in the smaller B-C cup range, this still applies…
  • 64% of women complain about pain during exercise and cut their workouts short because of it…That’s a lot…and all they need is a good sports bra!

I don’t think many of us ladies wear the right size bras, let alone the right sports bra, but it is definitely time to make a change and start looking after those breasts…

Style and support:

So, the Sports Crop Top has been a dream to wear. When I first put it on I thought it was too small for me as it sits right under my bust. Much higher up and tighter than my normal (non supportive) bras, but now I’ve worn it so much I’m like, duh, of course it is – it’s a proper bra!!

The style of the bra is very much wearable both under your kit (handy) and as a crop top in its own right on show. The cut out back is designed for breathability but it looks really stylish as well so that’s a bonus…It’s actually my fave feature of the bra itself! IMG_5620The material and design means that even though it’s high impact support, I forget I’m wearing it. It’s genuinely THAT comfortable! No rubbing…nothing! Just support and sass!

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No sports bra, no sport:

Check out the Berlei campaign featuring the Women’s England Hockey Team for #beatthebounce and for a very apt Wimbledon theme, check out Serena Williams giving a Berlei safety demonstration – very fun!

Whether yours are big or small, you NEED a good, supportive sports bra and I would fully recommend checking out Berlei – they know what they’re doing and they do it with style…perfect! Oh and there’s a sale on at the moment…. Go, go, go!!

Shop the Sport Crop Top here and let me know if you end up getting anything and how you find it!

#BeatTheBounce

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Thank you for reading! Sharing is caring – if you have found this article useful or simply enjoyed it, please share and spread the love! You never know who’s boobs you might save with just one link xxx

Join the Tribe

034_WUS_19_06_14_IMG_1712 Last month I wrote a piece titled ‘Reclaim your Body’ – The message? To live healthfully and not chase the next fad or trend; to celebrate in your uniqueness, whatever your shape or size and to train and eat well, not because you hate your body but because you LOVE your body!

This is something I feel very strongly about when it comes to female fitness and health; with so many mixed messages, unrealistic images in the media and weight loss pills flying about, so many people I speak to, simply feel lost in it all!

As I am writing this, there is a report on the radio about a young girl who tragically died from taking too many diet pills. This upsets and angers me…Firstly because people are creating these toxic & dangerous pills to sell and secondly because a young girl has become so insecure about her body at a young age that she felt she had to take extreme measures which cost her, her life.

Something needs to change and I want to affect positive change as directly as possible in the hope that it can make a difference to the way that women see and train their bodies… 032_WUS_19_06_14_IMG_1707 055_WUS_19_06_14_IMG_1835 So, as I head into chapter two of my freelance PT life, I am excited to launch Frankie Holah’s Bootcamp.

From the beginning of June in South London, you will be able to attend female only sessions based around using your own bodyweight to help improve your fitness and health…. Whatever your shape, size or fitness level, come and join the tribe, get empowered and reclaim your body!! 027_WUS_19_06_14_IMG_1622 Locations will include Brixton and Clapham with morning and evening sessions available – If you would like to come along, please register your interest by emailing frankie@frankieholah.com and keep an eye on my social media @frankieholah for confirmed days and times!!

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Female Calisthenics Movement: Media Moment

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2015 really feels like the year of bodyweight training (aka calisthenics), the style of training that I have been involved in and promoting for the past couple of years.

I have seen bodyweight training open up unexplored opportunities for women and men keeping fit, without the need for a gym membership or lots of equipment.. With busy lifestyles, this style of training removes plenty of barriers and for those just starting their fitness journey, it allows them to build confidence, body awareness, and realize their inner bad ass!!

On a personal level, I love the freedom and creativity of training with nothing but my own bodyweight.Whether I am in a park, at my flat or on the go, I can keep fit! I make the world my gym!

It is great to see female calisthenics in the media and I was delighted to appear on Women’s Health as a Female Ambassador for Calisthenics.

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Here’s to more women reclaiming their bodies and getting fit and strong bodyweight style, both in 2015 and beyond!

Check out the full article here… Women Who Workout: Calisthenics

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Reclaim your Body!

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Ladies it’s time to take our power back and reclaim our bodies. With Summer around the corner, let’s make it the season of the Warrior Woman!

For too long we’ve been sold the wrong message about what female fitness is. The simple truth is, it’s about health, strength and dedication. Happiness, confidence and the body you deserve are just the great by products.

When it comes to fitness, there’s an athlete in all of us and it’s definitely time for her to shine. We need to train her well, feed her well and treat her well – The rest and recovery matters as much as the sweat and reps.

It is so easy to be hyper-critical of our bodies with so many photoshopped and filtered images flying around, which makes it even more important to remember that we’re all unique in shape and size. Not only should we celebrate this, but our baseline objective should be to live healthfully and not for the next fitness fad or trend.

Throughout my training journey, experience has shown me that I am happiest and healthiest both in mind and body, when my goal is not based on achieving a look, but running a faster time than last week or adding one more pull up than I thought possible. Nothing beats that feeling of achievement and when you are making progress and enjoying what you do, the rest just follows…

So, whatever your fitness level and whatever your shape, train to suit what YOU want to achieve, with YOUR health and happiness at the heart and in a way that YOU enjoy.

Train and eat well not because you hate your body but because you LOVE your body!!! Channel that inner Warrior Woman!!!

Follow me online @frankieholah and check out YouTube.com/frankieholah for videos and more workouts coming soon

For personal and group training enquiries you can get in touch on frankie@frankieholah.com

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