Monday, 12 February 2024

National Heart Month

February is National Heart Month and on Friday I visited the Leeds General Infirmary for my 4 yearly check-up, so what better time to raise the importance of taking care of our hearts.

I was born with Congenital Heart Disease (CHD), Primum Atrial Septal defect (link to my condition below if anyone wants to see), aka a hole in the heart and I have two leaky valves. My heart condition was picked up when I was two years old on a routine health care visit. I was monitored and then at the age of nine I had open heart surgery.

https://www.youtube.com/watch?v=0BBnt0jNpyw

As it has been something I have grown up with I have always got on with it, I have led a normal life and go for check up’s every 4 years. There are certain things that I should avoid like piercings and tattoo’s (although didn’t take on board the tattoo advice!) and need to take extra care with my dental hygiene.

I was on my way home on Friday and for the first time in all these years I felt really emotional after my hospital visit.

I think there are many factors which led to those emotional feelings. The last time I went for a check-up was when I was pregnant. Through my pregnancy I had to have my own heart check to make sure I was strong enough to cope with pregnancy and also had a foetal scan to make sure that the baby hadn’t inherited the same condition as I had. Those pregnancy appointments and all previous appointments were attended with Mum. So being sat in the waiting room on my own hit home more than ever!

Whilst I sat waiting I decided to read all the information which was scattered around the waiting area – I am not sure if this was new information or maybe I had just not noticed it before, but the one QR code I was keen to scan through was the exercise recommendations for those who have CHD. Now I can’t recall if any information was given on what exercise I should or shouldn’t be doing when I was younger, and the parent who would remember these things is no longer with us L

During the ultrasound on my heart the practitioner asked if I was active as I had a low heart rate and also asked what type of exercise I did. When I went through to see the heart nurse she also asked the type of exercise I did as certain types of exercise (mainly high intensity) were not suitable for certain types of heart conditions. Now luckily the condition I have is ok to do most types of exercise! Thank god for that as over the years I have carried on like anyone without a heart condition.

I think this stems from exercise being part of my childhood, I had active parents and I have always been active. I will never be able to improve my CHD condition however, I can look after my overall heart health by being active and eating healthy.

On my way home, I drove past my daughter’s nursery and I timed it when my Dad was picking her up. After a beep from me, the number one reason why I want to be healthy for as long as possible gave me the biggest wave and smile and blew me a kiss!

If you don’t have the motivation to look after your health for you, then do it for those you love and those who love you!

Tuesday, 1 August 2023

Start with WHY

 As I was tidying up at the weekend I came across the well-known book by Simon Sinek, ‘Start with Why’. For those who have not read it, it is a great book and would definitely recommend reading it. Sometimes when we are on the daily treadmill of life we often forget why we do what we do……however, we all have a ‘WHY’ that gives our lives meaning and fulfilment.

So today I thought I would reflect on why I do what I do and also get writing a blog again!

For me exercise has always been an important part of my life, when I was younger I probably didn’t see it that way, it was something that I just did. I grew up with active parents, going to keep fit classes with Mum (yes with the leotard and leg warmers!) and been dragged along at weekends to watch either Dad or Mum do some sort of running. I used to think they were bloody nuts….. who runs for fun!?

From the age of 9 I was in the majorettes, which at the time I didn’t see it as exercise, it was something I did as a hobby, however, training twice a week with competitions and galas on a weekend certainly kept me active.

As I got older, I left the majorettes around about the time when booze and boyfriends became a priority. It was then that I thought I would try running and see what all the fuss was…..I hated it and soon stopped! Luckily I tried it again and really got into long distance running. For me that was the start of my adulthood fitness journey. I also started going to the gym, but didn’t really get into it properly until I started my degree, which also coincided with my boyfriend at the time being a PTI in the Army……so no excuse for me not exercising!

Like many graduates, I came to a cross road in what I wanted to do after University, I dabbled with the idea of joining the army myself, however, I soon realised that wasn’t for me. This is when I had the idea for Fit 4 Force. After attending the pre assessment day for the Army, at the time I realised that there was no specific training out there to prepare for the assessments required to join the forces. I had my why! As time evolved, so did the business, I was targeting a very niche market, which a lot of the forces were halting recruitment.

Over the last 12 years the business has changed, the sessions I offer has changed, the original target audience has changed, however, the core principles of improving health and fitness has stayed throughout. I have committed customers who have been with me from the start, who want to keep improving their health and wellbeing on a weekly basis and that is why I keep doing what I do.

This time last year I was at a point where I was deciding if it was time to call it quits. Covid had a negative impact on the business, alongside lockdown I lost my Mum to breast cancer and had a baby! I was at an emotional, exhausted time in my life and wasn’t sure I had the energy to carry on.

I sent an email to my customers to say that it was time to come to an end, as soon as I did I felt so sad as I didn’t want it to come to an end – luckily neither did my customers, the response I had to keep going made me realise that I had made an impact on people’s lives and continue to do so. Plus, my biggest ‘WHY’ now is my daughter. Just like Mum and Dad created the Legacy with me that exercise is important I am doing the same with her. She is the only one I know who likes to do Burpees for fun!

Again the business has adapted to the phase of life I am in now, however, for me keeping fit and healthy to be around for Sofia and showing her the importance of keeping healthy are the most important WHY’s. The other day she made my day as she asked if she could have a new bootcamp t-shirt, a purple one like Mummy’s……

 

 

Monday, 27 March 2023

Mummy Keep Going....

 

There I was just plodding along putting one foot in front of the other, sweating my backside off and breathing like I was about to have a cardiac arrest. I was doing an 8 mile run, on a route which I have completed many times over the years and a distance I used to do without thinking – yet here I was running this particular distance and route a hell of a lot slower than I had since I started running over 20 years ago!

It got me thinking about all the things I have completed over the years and how my life is so different. I am older, I am a different person and my circumstances are very different to 20 years ago. However, why do we still try compare ourselves or try compete with our younger self?

If I had done that time 5 or 10 years ago I would have been really disappointed, however, the difference this time was I was running with a two and half year old in a running buggy! So what might look like regression on paper (i.e. slower time) the practicality of it was I was achieving more, just at a slower pace. Anyone who has ever run with a running buggy will know that it is bloody hard! The bigger she gets the harder my training.

It was also on this run that I thought I need to keep doing my blogs, something I used to do on a weekly basis, I dropped off from doing them through pregnancy/grief/covid and wrote my supposed ‘come back blog’ over 6 months ago!

One thing I have always made time for is some sort of fitness, over the years that has changed depending on my goals and over the last few years has evolved as I have to maximise my training in shorter work-outs.

Whatever goal we have in life, fitness or business, consistency is key. Life often gets busy and it is hard to juggle many plates, but keep putting one foot in front of the other and we will eventually get to where we want to get. When I got to the top of a hill the other week and bent over the pram to catch my breath, a little voice said ‘Mummy keep going’ and that is my reason to keep putting one foot in front of the other…….. what is yours?

Wednesday, 5 October 2022

My come back blog!

 26th October 2020 was the last time I wrote a blog......nearly two years ago! Two years!! I used to write blogs on a weekly basis, so now is the time to get back into doing something I love!

The last two years has changed so many people and their habits so I am sure that I am not the only one who has let something slide that they once did on a regular basis.

If you read my last blog (on 26th October 2020) then you will be aware that quite a lot has happened in my life over the last two years and if I am honest I haven't prioritised writing into my schedule or had the passion to do so.

Last week I attended the first session of a 12month accelerate course I am on for work (the day job, not bootcamp) and after only one session it has made a difference. One task was to complete a time picture of our week, this was broken down into half hour slots and the first thing I did on Friday when I was back in the office was to put my weekly schedule down on paper.

It has been such a game changer this week, I now have set times where I check my emails and phone, set times for meetings and each half day is broken down into different tasks/areas I need to focus on.

One thing I have always prioritised and features on my time picture is time where I exercise, for me this is a none negotiable....the benefit exercise has on both my physical and mental health means that I do not compromise on this. Over the last two years I have had to adapt my training (especially when gyms were shut due to COVID) and I have had to train smarter & harder in the short time I can allocate each day. This was a big struggle to start with as I felt like it was a military operation to get out of the house to go train after nursery drop off and before work. However, I have realised that even if I only have 20 minutes, that is better than nothing at all. Plus I now have an energetic toddler to run around after so I need to keep fit! 

Lack of time is one of the main excuses we use not to do something, whether this is exercise, completing certain tasks at work, cleaning the house or taking time out for some 'me time'. If you sit down and plan your week in half hour slots then you will probably realise that you have more time than you think.........if you cut your screen time down in half you will more than likely fit in a training session!

Today is my warm up to getting back into writing - I won't be back to writing my weekly blog in Costa like I used to, however, I am committing to at least once a month and hopefully some of what I share will help you make changes where needed and help you prioritise your health.

Keep on eye out for my next blog where I will talk about my biggest job role to date!

It feels good to be back - even if I do feel a bit rusty!

Andrea (come back blogger) Springthorpe


Monday, 26 October 2020

Nothing is more dangerous than missed time with loved ones!

 

There it was a faint blue line, I had to keep blinking to make sure my eyes weren’t deceiving me & to also get rid of the tears! It was Friday 27th September 2019 and my dream had finally come true as I was pregnant! I cancelled my gym session and got ready for work as I couldn’t wait to go and break the news to my Mum and Dad. Before I got to my parent’s house I was washing up and I burst into tears, I was so happy, scared and also slightly sad that I didn’t have a partner to share it with.

My route to pregnancy was less than traditional and a far cry for what I had ever hoped or imagined doing. Like most people I imagined that I would have settled down with Mr Right and planned a family with someone I love. Unfortunately, it didn’t work out that way, I found myself at 40 years old, single and worried that I didn’t have much time left as my biological clock was ticking. So I made a decision to embark on motherhood alone, when I say alone I mean without a partner in the ‘traditional’ way as I had the support of my Mum and Dad and some amazing friends.

I made an appointment at a fertility clinic to look at using a donor to get pregnant. I can remember driving there feeling nervous, worried about what they would say and what the cost would be! But mainly I felt embarrassed and disappointed that I had got to this stage in my life and had not met anyone, I felt a failure in the relationship department.

After my initial consultation, several tests later and discussing with my parents I decided to go down the IUI route using donor sperm, which is basically like having sex at the right time without the fun! I was advised that IVF may be my better option due to my age and my fertility level, however, I went with my gut and wanted to try the most natural way possible. I had never tried for a baby before, in fact you spend most your adult life trying to avoid it that you don’t realise how complicated and how crucial timing is. I paid for three cycles (3 go’s) and I left it to fate.

I have always been one to try and think positive the majority of the time, I believe in the law of attraction and I had a baby boy and baby girl in my ‘vision book’. I also have a good looking husband so he is yet to transpire lol.

My period came after the first go and I was absolutely devastated! This really highlighted how much I wanted this and how much was riding on it, one attempt down and two to go. I booked myself into reiki, reflexology, stopped drinking and started to imagine myself pregnant. After the second round I started with the usual sore boobs, stomach cramps, feeling fed up, I was certain my period was on its way. I remember sat in a meeting at work and feeling disappointed as I thought my period had arrived as I had stomach ache, however, my period didn’t come and the following day I did my test as instructed by the clinic and there was my thin blue line!!

I flew round to my parent’s house before work as I couldn’t wait to tell them, my Dad was in the kitchen and he just asked what I was doing there and then asked if I was pregnant! I heard my Mum come running down the stairs as she had heard the news, they were both super excited as it was their first grandchild.

That Sunday I was round at my parents’ house and my Mum was in the kitchen crying. I was worried that she wasn’t happy for me, however, she was worried that history would repeat itself and that she wouldn’t get to see the baby. My Mum’s Dad lost his battle with cancer when my Mum was 5 months pregnant with my older brother. She was having treatment for secondary breast cancer which she was re-diagnosed with in 2015. I told her that she was being daft as she was as fit if not fitter than most people I know and was responding to treatment really well.

I was lucky that I had a fairly straight forward pregnancy, not much sickness, I still managed to exercise and started to grow a cute little bump. I got such a positive response from people when I told them that I had done it on my own and I soon realised that it was the best decision in the circumstances I was in. The best thing was I had no one to argue with over baby names! Over the first few months of my pregnancy my Mum had a few wobbles as her main worry was not seeing the baby, the week after I found out I was pregnant her treatment had to be changed as the chemo tablets she was on had stopped working, however, they had an alternative and could keep treating her. I kept telling her she was being daft as she was going to be around to be the best Nana ever!

After New Year my Mum started feeling more and more tired, a side effect of the stronger chemo. She had been so lucky as over the years she never really suffered with side effects of the treatment, she came to boot camp, kept fit and lived a normal life.

On Wednesday 11th March after a few days in hospital we got the devastating news that there were no more treatment options left for my Mum and that she had months to live! I was 28 weeks pregnant. My world fell apart and all I wanted was for my Mum to see my baby. I thought once she came home she would perk up and she only had 11 weeks to wait till she met her first grandchild. I never wanted to find out the sex of the baby as I wanted the ultimate surprise, I had to have a scan on the 18th March as the baby was measuring small, I was worried it was down to the stress. I asked at the hospital if they would write the sex down so I could pass to my Mum as in the space of a week she had massively declined. They wouldn’t do that so I booked a private scan for the following day so I could give to my Mum that way so would at least know the sex of the baby. That evening at 7.25pm my Mum passed away and my whole world fell apart. Nothing can ever prepare you for losing a parent, let alone losing one too soon. I lost my Mum, my best friend and my birthing partner. It breaks my heart every day that she never got to meet her grandchild. I never got to have the scan to find out the sex, up to that day I would have been happy with either sex, however, losing my Mum made me long for a baby girl, that way I could make some sense of it all and hope that part of my Mum lived on in a little girl.

Four days later we had to deal with our first mother’s day without her, then the day after, Monday 23rd March the UK went into lock down due to COVID 19!!

29 weeks pregnant stuck at home in a pandemic, lost my Mum and not sure if we can even have a proper funeral for her. I felt lost, heartbroken and so alone. Here we were as a family coping with grief, I was worried about embarking on motherhood without my Mum or the support of a partner and I had to listen to people moan about home schooling and working from home!

17th April we had a funeral for my Mum, not the one she deserved as we were only allowed 10 people there! She was loved by so many and I know that the crematorium would have been packed out if it had been any other time. We had to sit apart, we couldn’t hug family and friends who were there and we couldn’t have a wake afterwards. To say it was shit is an understatement. The one thing that did make it easier was that people lined the street when my Mum left the family home for the last time to say their goodbyes. We plan to have a full memorial service when all this COVID crap is over, never did we imagine it to have gone on as long as it has!

On top of all this I had to change the structure of bootcamp and deliver it over zoom, which served a purpose at the time but it is not the same as doing live training. I watched my turnover gradually decrease as people had to cancel contracts due to their own personal circumstances, just something else negative to deal with in 2020!

The last few months of my pregnancy were never how I imagined it, the image of me shopping with my Mum, preparing the house and generally getting excited was all blown out the window. Hospital appointments were attended alone, I was shit scared about giving birth and how I would manage looking after a baby without my Mum. The decision to go it alone was made so much easier as I knew I had both my Mum and Dad around, never did I imagine that half of that duo wouldn’t be around to see it.

On Thursday 4th June 2020 I gave birth to a gorgeous little girl with my Dad by my side. I never imagined that my Dad would be my birthing partner as he is squeamish like me and I am not sure he was even there for the crucial moment when my brother and I were born! My Dad wanted to be there and he said it would be what Mum would have wanted. Luckily he was allowed with me, only after I went onto the labour ward. He became a bit of a legend in the eyes of the midwives and he managed not to faint haha. After 4 hours of labour Sofia Lily Springthorpe was born at 02.20am weighing 7lb 9oz. It was a stressful few minutes after the birth as she wasn’t breathing on her own, there were about 6 doctors and nurses trying to get her to breath, I was in tears as I hadn’t heard her cry, I couldn’t take any more heartache. The cry eventually came and I held my daughter for the first time. I would like to say that I instantly found her beautiful, however, here was this little bruiser with a squashed face, hair matted to her and she was giving me some competition in the cleavage department! I soon fell in love and spent two days in hospital before I went home.

Those two days were hard, I had to have stitches, I had lost a lot of blood and my iron level was really low. I struggled with breast feeding and I missed my Mum like hell. To top it off I wasn’t allowed any visitors. In hindsight I probably left hospital too soon as I really didn’t feel well in myself due to the lack of iron, however at the time I just wanted to get home.

We moved in with my Dad as there was no way I could have coped at home alone! No one tells you about the first two weeks of motherhood and women must forget to go on and have more children. My emotions were like something off a Ronan Keating song as I wanted to cry all the time, the hospital must have forgotten to give me my Haynes manual so I had no idea what was right or wrong. To add to the misery, the first time I went to the toilet it felt like giving birth again, where was the gas and air when I needed it!!  I was in pain after having stitches so just moving in bed hurt, my once strong core could barely let me sit up out of bed and the once toned stomach now looked like a deflated balloon! No matter how rough it was at the time it was all made worthwhile every time I looked at my beautiful daughter (by this time the little bruiser had blossomed lol) The protection and love I feel for this little girl is indescribable.

To this day I look at Sofia and I can’t believe I have created something so beautiful and perfect. I often sit and cry when I look at her as I can’t believe my Mum never got to see her. I do believe my Mum is watching over us and that she has seen her, however, I never got to see my Mum’s reaction to her, to my Mum spoiling her and being the amazing Nana I know she would have been…….and Sofia never got to see my Mum’s beautiful face.

When Sofia was 11 weeks old I had to go back to the hospital where my Mum had been the week before she passed away as one of my breasts was lumpy! I thought it was down to pregnancy but my GP referred me to the hospital. I met with the consultant who straight away said he saw a lump! I had a mammogram, then an ultrasound and I had to have 3 biopsies there and then as they had seen some lumps which the wanted to investigate. I was sat in the consultant’s room shaking as he told me that he can’t say it’s cancer but he can’t say it’s not cancer! I was on my own and I walked out of the hospital in complete shock, never did I imagine my day would turn out like that. I drove home in tears and had to tell my Dad what the hospital had said. He was so upset as he said he couldn’t go through all this again. My heart sank with worry, if something happened to me what would happen to Sofia!! The wait for the results seemed like a lifetime. I had to go for an MRI scan and my Dad was allowed to the hospital with me for the results. Thank god they came back clear!! I have to go back in 3 months just to make sure they are pregnancy related! This on top of everything else had me at breaking point!

My Dad and brother have been absolutely amazing and adore Sofia (she is going to have them wrapped around her finger when she is older!). I have amazing friends who have the same views as me, so have been there for me from the day lockdown happened. I have had support from friends I haven’t seen for years and if it hadn’t been for all those people I don’t know how I would have coped. Sofia is also lucky that she has a group of ‘Aunties’ that adore her nearly as much as I do. In so many ways she came along at the wrong time as my Mum missed her, however, on the flip side, she came along at the right time as she has eased the pain of losing Mum ever so slightly and is the one thing in 2020 that has put a smile on my face.

COVID has effected people in different ways, for me it has taken away the experience I should have had when dealing with the biggest two things that will probably happen in my life. I shouldn’t be experiencing the death of my Mum so soon, or so close to me having my first child, let alone in the middle of a pandemic.

My biggest regret is not having the balls to embark on motherhood alone a lot sooner, if I had then my Mum would have met the gorgeous little girl I get to call my daughter. Nothing in the world right now can be more dangerous than missed time spent with those you love and care for!

Life is short, make the most of it!

Thursday, 30 January 2020

Diverse, energetic and challenging......

Can you believe that January is almost over! January normally drags, however, this year it seems to have flown by! Been busy and getting older might have something to do with it too! It has been great being back after Christmas, seeing new people as well as regulars putting their all into the sessions each week.

I was away with friends at the weekend, which was lovely and included walks (to the pub) great food and even better company. I honestly don't think there is anything better than spending time with and surrounding yourself with the right people. People who make you laugh, people who are there when things are tough and people who motivate you to be the best version of yourself without trying to compete. Surrounding yourself with the right people has such a positive impact on your happiness and energy.

Last week I shared the experience of a couple of clients and today I want to share the experience of a couple more. This week it involves our international client Gillian, who has been over for a couple of weeks and made a visit to our boxing session last night before she flies back this weekend!



Surround yourself with positive people and see how your energy improves!

Click here for diverse, energetic and challenging training

Click here improve health & gain confidence
Andrea (loves to laugh) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk


 

Thursday, 23 January 2020

When apprehension evaporates with sweat!

Mid to late January is normally when people's new year resolutions tend to get broken, dry January lasted, for some, only a few days, the routine of getting up earlier to be productive is broken and I have found it hard to get back into the routine of writing a blog! If I am honest I feel like I have had a bit of a block when it comes to content......until this week! I have been gathering client testimonials and reading them has given me a boost and put a smile on my face, as the people who come to my sessions are what make what I do so enjoyable.

Since being back after the Christmas break I have had new people sign up, even though they struggled to walk after the taster ;) It can feel scary coming to something new, even for the avid fitness fanatic, let alone someone who hasn't exercised in years! For someone starting after the new year can be twice as hard, this is normally when most people feel they are the most unfit they have been. Add to that, the regular exercises are normally kitted out in their new gear (from Christmas presents) so can look even scarier to a newbie!

Everyone has been a newbie at some point, whether that is in their job, a new town or starting a new exercise regime.

Today I wanted to share with you the experience of a couple of my clients, see what they have to say instead of me for a change! This week is the story of Stacey and John, watch out over the next few weeks for what some of my other clients have to say....including an international one!


If you want to embark on your own journey then click one of the links below.....

Click here to get fit, have fun and train with like minded people

Click here to kick start your healthy eating.
Andrea (was also a newbie once) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk

Thursday, 9 January 2020

Capture your Happy moments

I have just sat down in my second office (a well known coffee shop) to write my first blog of 2020 and I realised that it has been over 2 months since I wrote my last one! Not great to say that I used to do them on a weekly basis!

I actually felt bad that I hadn't stuck to my weekly routine for the last two months of the year! Plus I missed my weekly coffee shop blogging as I am very much a people watcher and forgot how entertaining this can be! (apart from the guy sat behind me who thinks that the whole of Huddersfield need to listen to his phone conversation!!)

A few years ago I read about doing a yearly 'happiness jar' - at the beginning of the year you have an empty jar and over the year fill it with notes, memories on things that have made you happy, smile, laugh and things you have achieved. Then after New Year you open the jar reflect on all the positive things that happened that year! Instead of getting drawn into the negative New Year mindset of things that didn't happen or things you could have done better.



I could have wrote a blog in the last two months of 2019, however, when I look back at all the blogs I did write this out-ways the two month slip.....plus the fact that I am back 'on it' in early 2020 is an achievement.

The same goes with Health & Fitness, don't beat yourself up because you (like most other people) let diet and exercise slide over the festive year. You might be sat breathing in so those extra pounds can fit into your skinny jeans, however, remember those festive slides are probably occasions which put a smile on your face! Accept the blips, accept that you are human and most of all accept that you will soon get back into your routine.

If you are reading this and you never had a health & fitness routine in 2019, then it doesn't mean you can't start. Create a habit early on so when December is upon us again you can enjoy the festive season with a smile on your face.

Fit 4 Force sessions were back in full swing on Monday and I think there are a few aching muscles amongst the bootcampers this week. I would love to hear about more aching muscles and see people enjoy exercise this year, so as a special offer if you sign up in January you will receive a FREE copy of the 21 day LifeForce transformation plan.

Contact me or click one of the links below to find out more!

Click here for your 2020 exercise regime

Click here for a plan to reduce the Christmas excess
Andrea (glad to have some routine and know what day it is again!) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk

Thursday, 7 November 2019

Two things that go together

Today I thought I best pull my finger out and get a blog out before you all worry that I have been missing in action!

I am currently sat on the sofa under a fleece blanket listening to the rain, not only outside, but also dripping down my hall wall as I have come home to a leak!!

On my way home, I noticed a lady who was walking in the torrential rain in what looked like white summer trousers along with a thick winter coat. First I thought how those white trousers won't stay clean for long in this weather and then my second thought was how the two items of clothing didn't seem to match as they were for different seasons.

This got me thinking about fitness and how you see people who exercise consistently yet have a shocking diet. Also those who are really strict and healthy with their food, yet don't move! Then there are those who are bad with both!

Many of us know or have heard that good results come from 30% exercise and 70% diet, I agree that these two combined equals 100% dedication. Unfortunately one hour of exercise does not outdo the other 23 hours of the day if you are making bad choices when it comes to food. I am not saying that you can't enjoy the occasional treat, I enjoy the odd treat otherwise life would be pretty dull! However it is how much and how often we have those treats that are the difference to getting where we want to be or staying the same!



So if you want to be consistent with your results and be work on that 100% dedication then click one of the links below...

Click here for the 30% of dedication

Click here for the 70% of dedication
Andrea (even gives out chocolate at bootcamp on special occasions!) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk

Tuesday, 15 October 2019

16 years to beat a World Record!

Back in 2003 Paula Radcliffe set the world record for women's fastest marathon in London, with an impressive time of 2.15.25! This weekend that record was broken by Brigid Kosgei at the Chicago Marathon in a time of 2.14.04!

It is a shame that an English athlete no longer holds the record, however, to hold it for 16 years is very impressive! Especially as nutrition and training experts become more knowledgeable, however, having said this, I believe genetics and natural talent play a massive role. When I used to run Marathons (I started round about the time Paula was breaking records), I know that even if I worked with nutrition and training experts I would never achieve world records.

However, over the years I did change the way I trained, fuelled correctly and broke my own records! When I look back at the days I used to love long distance running (it's a long time long distance running and love have gone in the same sentence lol), I started training by just doing LSD (long slow distance - not the drug!) and yes I did the miles, but never got any faster. I was constantly tired and wanted to eat rubbish! The year I got my PB, I ran less, combined my long distance runs with speed training and incorporated resistance training. I felt stronger (and happier) through-out my training, my physique was better (the runners paunch decreased) and my goal of running faster was achieved!



Now over the years I have come across a lot of runners, who just want to run miles and miles and miles as they worry that they won't get any faster! In fact those that train that way generally don't get any faster as they are normally riddled with injury. The runners I know who are successful, combine speed training with less mileage, do some sort of resistance training and come to my bootcamp haha!

Joking aside, I always promote that you mix your training up, if your body gets used to doing the same thing you never adapt, you never progress and often pick up injuries.

So if you want to mix your training up, then click one of the links below and let me take the stress of planning your work-out out of the equation. Now I am not saying I can help you break I world record, however, I can help you towards your own records!

Click here to break your own records

Click here to eat like an athlete.
Andrea (happy that hit my running goals) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk

Thursday, 10 October 2019

World Mental Health Day

Today is World Mental Health Day, so what a great opportunity to discuss the benefits exercise has on mental health.

We are all aware of the physical benefits exercise has, however, exercise also has many benefits when it comes to mental health. It can help with anxiety, depression, stress. It can help improve memory and help you sleep better (god knows what my memory would be like if I didn't exercise, as it is bad enough already!) All the aforementioned are things which, if left to their own devices can have a negative impact on physical health too.



For me exercise is part of my daily routine, not only to improve physically, but mentally too. It is my time to switch off, to do something for myself and gives me a great start to the day, both physically and mentally.

Yesterday I had a meeting first thing so I didn't have time to go to the gym, my start to the day was being sat in the car (and traffic) for a good couple of hours. I felt sluggish and tired most of the day. Now it might have been co-incidence, however, this morning I was back in the gym and I have felt so much better..... and being more productive.

So many people turn to food, alcohol or other substances to try and make them feel better when they are low. These may have an acute effect on how they feel, however, long term will only make them feel worse!

If I have had a busy day at work, or been cooped up all day I often go for a walk or run after work, there is nothing better than getting in the fresh air and getting active to make you feel better! This is something which you can incorporate with friends, over the summer I have been meeting my friend once a week and heading out for a walk, instead of our usual 'coffee catch up'. Not only does this make us feel better, it is saving money too (as we have to go to 'popular' coffee shops as my hot drink making skills are pants!)

A lot of clients often say how they have times where they can't be bothered to come to their sessions, however, 60 minutes later, they feel better - even if they are sweaty and shattered. It is the same for me teaching a class, because even though I don't join in as I am instructing I feel better as I am still moving, I am walking around, demonstrating exercises and currently some of my sessions are outside. I also have some fantastic clients who put a smile on my face.

So get active, improve your physical and mental health and do it with like minded people!

Click here to improve your mental health as well as physical

Click here to eat yourself happy
Andrea (helping improve your mood) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk

Thursday, 26 September 2019

Interact and be energised!

So here I am sat in my second office (aka Costa) to do my blog. As I was driving here I thought I would write about National Fitness Day which was yesterday (25th September), however, when I arrived I was more shocked than usual about what I saw. Now I often look in disbelief at couples, families, friends, who go out and interact with their phones more than they do each other! Unfortunately it seems to be the norm and acceptable........I actually think it is bloody rude, if you are out with someone and they are glued to their phones!!

Now don't get me wrong I think it is great how technology has evolved and how it can make lots of services more accessible to people, including fitness. However, when it takes over good old fashioned conversation and interacting with people, then I think people have a problem. We have an Obesity epidemic which is on the increase, the last thing we need is a nation of people who no longer know how to hold a conversation too!

When I am not at work, I can check emails, go on Social media at any point of the day where I am on my own, why would anyone want to go on their phones when in the company of an actual person? Now don't get me wrong I use technology on a daily basis and it is a key part of my business(es), however, just like I have a healthy balance when it comes to health and fitness I think that the same can be said when it comes to technology. A few weeks ago I disabled facebook on my phone and have to say it is one of the best things I have done. I only put it on once a week and it is amazing how much time I used to waste scrolling on there looking at pointless stuff! I have an app for booking people into bootcamp and I actually feel bad that my phone is out at the beginning of the session to book people in! I have seen in the past instructors or PT's on their phones during in a session.....if you have experienced that then you need to change your instructor!



For me interacting with people creates energy, if you have energy then you are more likely to be active. So if you want some time out from the technological world and train with an instructor who is focused on what is happening in the session and not the outside world then click one of the links below.

Click here to switch off from technology and be active

Click here to fuel your fitness and detox 
Andrea (likes to speak to people) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk

Thursday, 19 September 2019

VO2 max of an excellent 20 year old.....wahoo!

I was out for my usual Sunday run with my friend and we were discussing her new Garmin. She was telling me how it told her her VO2 max (measurement of maximum amount of oxygen a person can utilize during exercise). It then got me questioning my own Garmin as I thought that it didn't' give me that information.

So when I got home I connected it to the Garmin app (something I only do once in a while) and low and behold there it was. Not only did it tell me my VO2 max it also said that it was at a level of an excellent 20 year old!! Wahoo not bad going for a 40 year old! When I saw my brother I was telling him (as he recently got the same watch) well within 10 seconds he showed me how to access it on my watch!

I got my watch as a birthday present so it has only taken me 9 months to discover how to use some of the features!! I can only imagine what else I am missing out on. Now I could use the excuse of being a technophobe, however, in all honesty I have no patience to a) sit and read the instructions or b) to have a play around and see what it can do. Watches, phones, computers etc I just want to be able to switch on and for them to work!

Now when I saw that my VO2 max compared to that of a 20 year old (an excellent one at that) this sparked my interest to look at what else it measures. Likewise should it have come up with a less than positive reading then it would have made me want to do something about it (as I am very competitive with myself).



Just like I neglected my watch, many people neglect their bodies and don't utilize them to their full potential. Like my watch they sit for months, often years, not using all of the features. Features which are designed to be used on a regular basis, features which get better the more they move and features that give positive results to health & well-being. Now one thing we don't need for our bodies is an instruction manual, we don't need to read how to walk, how to eat or drink or perform everyday tasks, these are something we learned at an early age and come naturally.

Exercise is one thing that should come naturally, however, over the decades we have become more sedentary and less confident in our own ability to move on a regular basis. Now I don't have a 50 page manual you have to download just to know how to move, however, I can take the stress out of knowing what to do!

So if you want to use all your features click one of the links below.

Click here to unlock all your features

Click here to fuel something that will last you a lifetime!
Andrea (really need to increase my patience) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk


 

Friday, 13 September 2019

Success is not in what you have, but who you are!

Well it's been a busy week since I did my last blog......

Last Friday I headed up to the :Lakes with a group of friends, we have had a very busy week at Sporting Age and Fit 4 Force is still going strong!

I also had my 75th coaching session with my business coach - well I call him a business coach, however, he helps with both my professional and personal life. When I first started working with Adrian I was running Fit 4 Force and working part time in a secondary school. If I am honest I wasn't in a place I wanted to be in, I struggled to pay my bills, I was unhappy as I felt like nothing was changing or moving forward in my personal life and I had a car which was costing me more and more money each month! I constantly compared myself to my friends and felt disappointed that they had the things that I wanted.

3 years and 75 sessions later I can say that I am happy with the person I have grown into and the success that has come along the way. Now if I was to measure success on paper I would say that I have a long way to go, especially in my personal life - I am still waiting for the hunk of a hubby and a couple of kids of my own!! Working with someone who believes in me, gave me the confidence to go for another job. That job at the time was Legacy Sport and that opportunity was one of the best so far in my career, I became Director and last year we officially launched Sporting Age and became one of the Directors there too. So not only can I follow my passion on an evening by putting my adult clients through hell ;) I also get to help inspire primary school children to be more physically active.

It has been a whirlwind 3 years, I have learnt new skills, put myself out of my comfort zone and learned to relax and stop trying to control things in my life which I can't. I have also updated the clapped out Corsa!! Also a by product of me being more relaxed was Fit 4 Force has grown too!



When I was in the Lakes at the weekend I did a 10k trial run (which was more like a fell run!), it was a last minute signing on my part, I have struggled with a few injuries this year and not trained - so talk about having a shock to the system. If anyone has ever done a hardcore trail run then you will probably know that when the hellish hills kick in, most people start to walk. I am actually such a wuss when it comes to going down hill too - I was probably as slow going down as I was going up. Now the fact that people walked made me feel better as I had to walk too, if that had have happened on a road race I would have felt guilty and annoyed at myself that I had to walk. For me the success of the weekend was to complete my first fell(ish) race and not die lol! 5 or 10 years ago I would have been chasing a time, been worried about what others were doing or beat myself up because I walked or acted like a wuss going down hill. However, I went and enjoyed (well not at the time) the experience. I would like to say I soaked up the views however, all I saw was the floor and my feet!

The main thing I have learnt over my time working with Adrian is not to give a s**t about what other people are doing. I have learnt to focus on myself and be happy with what I have in life and be patient for the things that are yet to come........

Over 8 years of teaching bootcamp I have seen so many people progress and achieve things they may never have thought possible. What is a success to one person is the norm to another. Even though train in a group, everyone is made to feel individual - they can work at their own level, celebrate their own success and most of all have a fantastic tribe of people around them who help them celebrate. One concern people may have when coming to bootcamp is that other people will be watching what they do. I can tell you know that everyone else is so focused on their own achievements that they don;t have the energy to watch anyone else!

The main thing that kept me focused and feeling good about myself, even when I perceived things to be a bit s**t was exercise!

So if you want to invest in yourself (both physically and mentally) and focus on yourself then click one of the links below

Click here for personal success

Click here for feel good nutrition
Andrea (was glad of the ice-cream van at end of that awful run!) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk


 

Friday, 6 September 2019

When you don't want something to end......

There are many enjoyable things in life which we don't want to end, favourite movie, a great conversation, favourite meal or chocolate bar and summer......I am really not ready for summer to end!



I am clinging on to the last bit of nice weather we might have, shorts were still on for bootcamp on Monday and my sandals have still been worn for work. My alarm has been going off this week and I thought it was faulty as it felt like the middle of the night as it was still dark :(

I definitely need to retire somewhere warm or have a holiday home in the sun!

Now when it comes to training there are many times I wish the sessions were over, when you are doing a tough gym session, a hard class or your lungs or on fire from doing a run. I can say that probably 8 out of 10 times I am glad that the session is over! However even though I am often glad it is over it is only ever short term feeling - as I always (well 90% of the time) feel good once it is complete.

On the flip side, the by product of a hard session is the health benefits you gain - which is something I want to continue as long as possible! I was lucky enough to have healthy, fit role models in my parents. Ever since I can remember they have been into fitness, even now they are older with a few aches and pains under their belts the benefits of years of training still show.

Now I can't stop the summer ending or have a never ending bag of Cadbury's giant buttons (one of my faves in case you haven't guessed). However I can control how long my health and fitness lasts by investing time into training and eating healthy.

So if you want help to make health infinite click one of the links below.

Click here for never ending health benefits

Click here to eat for longevity
Andrea (partial to Cardbury's buttons) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk


 

Wednesday, 28 August 2019

When did being overweight become the norm!?

Hope you have all had a good bank holiday and enjoyed the gorgeous weather!

Mine was pretty chilled catching up with friends and relaxing. On Monday I visited Ilkley Lido (outdoor swimming pool). I have never been before and the lovely weather meant it was very busy.

I went with my friend and her niece, we pitched up with our towels and bikinis and relaxed on the grassed area and went in the pool a couple of times...... it was bloody freezing - it was a jump in kinda of cold,  the unbearable feeling of the cold water hitting your waist was too much to handle lol.

My friend and I were very surprised that we were actually in the minority - I am not talking men v women, or people over a certain age, or people of a certain culture, we were in a very tiny handful of people who were thin, shockingly this included children too!

Now I know as a nation obesity is on the increase and the stats are pretty scary, however, when I saw it in person it was pretty shocking! We were a minority in what was a very busy, highly populated place.



For me being physically active & eating healthy is something I have done growing up so it is the norm to me. The health benefits and looking half decent when I get in my bikini is a by product of all the hard work and consistency which I put in.

I could write down a list of benefits of being physically active and eating healthy, however, I think the experience is so much better than reading about it! So if you do one activity today, make it click of the button on one of the links below!

Click here to start making the minority the majority

Click here to make a majority of difference to your diet
Andrea (glad to be in the minority) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk


 

Wednesday, 21 August 2019

The right kind of 'twin set'

Well this weeks blog is less holiday orientated and more 'back to reality'!

I was in Morrisons earlier today and saw a lady wearing a 'twin set'......it brought a smile to my face as I can remember buying one for my first office job, many years ago. I didn't know that they were still in fashion! For those who do not know what a twin set is, it is a matching cardigan and knitted top, the duo was made chic when Hollywood stars such as Audrey Hepburn and Grace Kelly were spotted wearing them, they are obviously now a timeless classic!

Over the years I have probably had some major fashion disasters, however, one latest fashion trend which I can't seem to get my head round is sliders and socks!!!! I mean you never let your Dad out of the house in sandals and socks so why is it now acceptable!!? Not sure if it is an age thing or just that fact I have taste lol.



When it comes to health and fitness for me there is one 'twin set' principle that should always be followed.....and no it is not heading to the gym in your sliders and socks, instead it is diet and exercise. For me these should always go hand in hand when it comes to making a change to your lifestyle, your health and your body!

Now one on its own will give you some results/benefits however, to make maximum change then you should embark on the fitness 'twin set'. Yes you can lose weight with diet alone, however, do you want to lose weight or burn fat? Do you want to be skinny or be slim with shape? Same goes for exercise, you will see some changes, however, if you fuel your training properly and eat healthy as well as train then you get the best results, feel more energised and look great.

So if you want the right kind of 'twin set' click one of the links below......

Click here for 20% of the fitness 'twin set'

Click here for 80% of the fitness 'twin set'
Andrea (no sliders and socks on my watch) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk

Wednesday, 14 August 2019

Sun, Sea & Squats

Hola!

This time last week I was laid on a sun lounger reading my book in 30+ degree heat.......roll on a week, I am sat at home debating whether or not to put the light on as it is grey, miserable and raining boooo!

Amazing how much different your life can be from one week to the next! I know which option I would prefer right now - even if I was a little sweaty!

Last week I was on my annual trip to Spain with my fab friend Sarah. We have been out to her apartment for the last five years and I have to say it is always such a laugh and often eventful! We both say how we are the perfect holiday buddies - we sunbathe, sleep, read and not say much during the day (unless it is time for a calippo or to mention when we have noticed a nice looking guy lol), then on an evening we like to go out for a meal and few drinks, our 'one more drink' often turn into quite a few more but hey that's what going on holiday is about!

For the first couple of years I used to take my trainers and go for a run whilst Sarah hit the golf course, I soon came to realise that it was far too hot to run over there and also I train so much the rest of the time, I now use my holidays as a time to have a complete rest and let my body recover.

However, I did find the energy for a random press-up and squat challenge - which after a couple of sambuca shots is not the easiest ;)



I am probably one of the worst culprits of keeping going even when my body is showing signs that it needs a rest. If you start to get niggles, feel tired or run down more often than usual then its is normally an indicator that you need a break. There is no harm in taking a week off exercise, regardless if you are going away on holiday or staying at home. You normally come back more energised and stronger.

Before I went away I started feeling really tired, everything ached, old niggles I had when I ran started flaring up and I just felt mentally exhausted. It is amazing what a week in the sun, switching off and catching up on sleep does for you. I know I promote exercise, however, if you are someone who exercises on a regular basis then you need to pencil in some rest time too. Ideally you should have one full rest day a week and every so often have a full week off. You don't see professional athletes hammering their bodies 52 weeks of the year, so those who do it for fitness and work full time shouldn't either.

So if you have any of the signs which I mentioned above, take a break!

If you want to start something new, then click on one of the links below.

Click here to be able to challenge someone to squats ;)
Click here to eat for energy
Andrea (love a random squat challenge) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk

Tuesday, 30 July 2019

You know you're an adult when you get your own car vac!

Ok so the first thing I want to say is that I have been bit slack on the blog front, I could sit and tell you my excuse that last week I was away with work, then in London at the weekend. However, the truth is I should have been organised and done it before I went. Like with many things in life it is easier to make an excuse than to sit and get the job done.

Today I want to talk about how a few weeks ago I finally became a responsible adult and purchased my own car vac! To most this isn't a big deal, to my Mum & Dad it is great news as I no longer have to go and borrow theirs when I want to clean my car.

They are probably now on count-down for the day I collect all my boot camp kit out of their garage, stop pinching their cashew nuts & peanut butter every time I visit ;) and to stop speed dialling my Dad every time my car makes a noise or my washer doesn't work properly.



I have cleaned my car on a regular basis ever since I have had my own car, as I am writing this I am thinking how I need to go to the car wash as it is a dusty mess after motorway driving.....I digress.

You could say that I have been committed to keeping my cars nice and clean over the years. However, I confess that I go to a very good car wash and let the guys there get it gleaming, and up until recently I have relied on my folks to use their vac, window clean etc to keep the interior nice and clean.

So after many years I decided to take responsibility and invest in my own vac. How many can say the same when it comes to taking responsibility for health and fitness?

It is so easy to blame a situation, someone else or not being equipped with the right tools to make a difference. However, as adults we have to be responsible for what we eat, how often we exercise and keeping ourselves healthy. We also need to be role models to children so they make the best choices as adults.

So if you feel like you are ready to be an adult and take charge of your own health & fitness click one of the links below.....

Click here to equip yourself with the tools for fitness
Click here to ditch the candy
Andrea (know you're getting old when you get excited over a car vac!) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk

Thursday, 18 July 2019

Marathon Training V Relationships

In my last blog (which I have realised was a couple of weeks ago!) I spoke about how I changed my original blog style of 'hints and tips' to real life issues so people can get to know the person behind Fit 4 Force.

Now I remember my first 'authentic' blog I related fitness to some of my previous relationships.... I remember the backlash I got from one disgruntled ex when I was away on holiday :)

So today I want to share my relationships through the eyes of a runner - I thought I would use this activity as this is what started my love of fitness.

The start of any journey or training is very exciting, you run a couple of 5k's and you think you have enough experience to run a Marathon. So you set off on a training plan, excited as it is something new and you find out that you love what you are doing and have the endurance to keep going - you are near the finish line and then your training partner decides to drop out! You carry on to the end, deflated, upset and heart broken as the dream of crossing the finish line together never happened.

After realising it was probably too soon to go from a 5k to a Marathon you ditch any thoughts of long distance and do some speed training instead. You carry on with this for a while with the odd 5k and even 10k thrown in there before you realise that you want to have another shot at long distance.

The new improved marathon training comes out and this time you have more 10k's and half marathons under your belt so you know what to expect, you know that the best results are obtained when you have a mix of endurance running, tempo training and plenty of speed sessions! The training for the second Marathon felt easier, more fun and the pain of crossing the finish line wasn't as bad as the first.

Post Marathon blues kick in, so you go on holiday to recover, come back fresh and ready to do some more speed sessions! 5ks & 10ks come and go and then you decide that a half marathon might be the next option, before jumping straight into a full marathon. You finally feel ready to embark on another Marathon and then realise that your training partner is training with several other people at the same time! If this doesn't fit with your plan then this is the time to go back to solo training.

You may come across other training partners who seem the perfect fit, then you find out that they are flaky when it comes to training, missing sessions or ones that have been badly injured by previous Marathons that they are scared to take a risk to try again.

Life, training and relationships are not a one size fits all. However, I believe the most successful training is achieved with a mix of endurance, speed and strength. So whatever training you decide to do never neglect the intervals!!



If you want help mixing all the elements of training in your regime then click one of the links below......

Click here to mix your training up
Click here to avoid post Marathon bingeing
Andrea (is yet to find the perfect Marathon training partner for me) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk