An 18 year old girl, fitness enthusiast and dedicated Olympic style weightlifter, Level 2 Weightlifting coach, Powerlifter, and non-competitive Irish dancer. I'm determined to live a healthier lifestyle and take care of my body whilst influencing other young people to do so. I never doubt my ability to achieve something; I just change what I'm doing until I succeed.
Back to Blog
It's hard to believe we are more than half way through this year already! I have subsequently posted less blog posts than I did this time last year, but I guess I'm spreading out my ideas for the future more. I was initially going to write a blog post entitled 'How I balanced my fitness during my GCSE's', however I would be lying if I said I managed to completely balance my fitness. Between the 15th of May and the 21st of June, I continued to Irish Dance, eat moderately healthy and go for long walks. However, I stopped my Olympic Weightlifting, my cheat days and my daily workouts. My GCSE's were a mixture of hard and easy and I'll just have to wait until results day to see how i've done. However, even if you've not done your GCSE's but you have completed some form of exams, this post may be appropriate for you. The difference between this post and all my others is that literally today I went for a run again and felt motivated after a long break to begin working out again, therefore I'm writing this as it happens not from my past experience. Then, if after reading this post you are trying to become more healthy after your exams, I am too trying to follow my own advice and get back into things. A few of you have asked about some of the subjects in this post so carry on reading to hear my advice upon the current situation many teenagers may be in right now.
Overcoming any remaining stress
During exams, I'm sure most people have felt some form of stress whether it was a few months before the exams began or the night before. However, although everyone says you can relax after your exams are over, many people may still feel stressed not knowing what their results could be. If you're anything like me, you may feel stressed if you've been lacking a workout session and haven't been eating particularly healthy. Your mental health may have became worse during the exam season, but perhaps focusing upon yourself during the summer may help you to feel improved. I feel that acceptance is important in this section of this post. Whether you're trying to improve your mental health or overall health and fitness, you'll have to accept that sadly although those things may have worsened or lowered, that now there is time for you to focus upon yourself. It really is upsetting that I'm having to write about improving your mental health after your GCSEs, in all honsety the education system needs adjusting.
I went on holiday a few weeks ago to Ibiza (not San Antonio bay, don't worry) and I finally got a chance to begin reading a book I've been wanting to read for a long while now. I heard about the book through instagram when I was indeed struggling with motivating myself and I wanted to fully grasp who I really was. I picked it up and no doubt about it, I felt better. 'Who says you can't? you do' By Daniel Chidiac is such a great book, I'm only a few pages in but I have already noticed I feel in a much happier and less stressed mood. The book involves simple writing tasks and questions which help you to delve right into your personal thoughts and feelings. The book is for sale on amazon and ebay.
Refraining myself from overeating and beginning to workout more
My current route will just involve me resulting back to how I used to be before my exams began. I've set myself some tasks and some goals that I can stick to inorder to get back into the swing of things.
These tasks are:
Whether you have taken a break from working out or you are beginning to again, I have decided to provide some motivation that may help you.
Since I read somewhere that every three months you should alter your exercise program, I am currently rethinking and rewriting my plan. However, that means I can share with you my previous workouts that I have used and that have worked for me. Please note that your fitness ability may or may not reflect number of repetitions completed. By this, I never mean that the completion of an excessive amount of repetitions truly shows how strong you are. Although I have set a limit of 8-12 reps per exercise, there is no worry if you cannot complete 8-12 but perhaps a lower amount.
Tip: If you wish to alter the number of repetitions you complete.
Here attached are some of my previous workout pdfs, created and used by yours truly. Feel free to use these:
Also, feel free to check out this old post of mine with some more workouts on:
Eating healthy again
Again, with eating healthy or healthier than usual I have decided to provide some advice involving how to begin to change your diet.
The app helps you to track how much protein, fats and carbohydrates you intake by scanning, typing in your food and typing in the measurements and portions you are going to consume. You will begin the app by setting yourself a goal of how much of these food types you wish to consume daily. Then this amount in grams will also be counted into calories. You will be given a total daily calorie number which the app wishes for you to hit. Not always will you hit it and may be under or surpass it, but it is a great way to really see what's in the food you're putting in your body. There are other things you can track like your water amounts, exercise and other food types (if you pay extra for the additional food types). The app helps you to set a goal weight, but you don't have to follow it if your only interest is to track your food.
The macronutrient side of things (Ratio of carbs, fats, proteins)
If you're looking for the best amounts of fats, proteins and carbohydrates to enter into the app, it will depend on whether you're trying to gain weight (muscle), or lose weight. Ofcourse your age and metabolism should come into account when changing your diet. To be on the safe side, I did a lot of research to find out which would suit me best for muscle building. I google searched for a while and then eventually adjusted through an average amount of the food ratios from all the plans I had written down and liked. All I can advise, that if you are a young and slight female girl looking to tone up and gain muscle. You could use the same ratio that I use. This is:
Carbohydrate daily intake: 285 grams (1140 kcal)
Additionally, here are my measurements so you can know whether to use the same plan or not. In no way at all am I saying that my body is ideal or not, this is just a rough guide as to what works best for me.
Bodyweight: ranges from roughly 46 kilograms to 48 kilograms (101 - 106 lbs)
An ending (finally)
That's pretty much all the information I can give you. If you've just finished your exams, then I hope you're satisfied with how hard you've worked. Don't worry, you can retake almost everything! It's just easier for you and your school if you don't. Life doesn't just give up and not give you multiple chances. Now that I've finally finished my GCSE's, I'm excited to post new content more often! Except, I has taken me days to write this as I went on my Silver Duke of Edinburgh expedition in between writing (oops). There will be an exciting new post soon as I was presented with a fabulous opportunity to review a little something for my blog.
Copyright © 2018 Thisgirlcanlift (Niyah Callister)
All rights reserved. No part of this publication and linked documents may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, write to the publisher at the following address: firstname.lastname@example.org