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.

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.

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:

1. Create new workout programs and stick them up in my room (either two for legs, core and arms, or one each).
2. Rethink my Olympic Weightlifting schedule and train with additional exercises and powerlifting.
3. Restart tracking my macronutrients on the Lifesum app and gradually introduce cheat days again.

These goals are:

1. Increase my personal best for my Olympic lifts and Power lifts.
2. Gain at least a kilogram of muscle (get back into my body weight category).

​I'll probably think of more goals as I restart, but for now these will do.

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.

• Exercising at first may not be the most joyous thing you experience and even the word exercise could bring you complete misery or even joy. But try to look at it as something that will change you and make you better.
• Not much or little at all can go wrong when you are exercising, it is in fact what you don't do that makes it worse. Not exercising for instance, will have reverse impacts.
• After a while, you will see results. But you won't see results if you keep putting off working out. Even if you don't want to workout or exercise one day, just do half a workout and see if you feel like doing the rest. If you don't feel like completing the rest, then at least you've done something. 
• Are you really going to continue saying that you'll start on Monday but then you will never start? There is little point in saying you'll try working out for a month and then stop if you aren't seeing results. If you stay committed like most people in the fitness industry do, then you can only be proud of what you've accomplished.
• What have you got to lose? Yes, weight perhaps. But other than that, literally you should only gain from exercise apart from the odd injury and muscle pain. But soon, you'll own and feel proud of your delayed onset muscle soreness. Trust me.

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.

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: 

Again, with eating healthy or healthier than usual I have decided to provide some advice involving how to begin to change your diet.

• Try to eat 5-7 fruits and vegetables per day. Remember these can be in dried, frozen and sometimes liquid form, not just whole fruits and vegetables.
• I've discussed this in another post before, but try to drink less fizzy, caffeinated drinks and smoothies. Sticking to water and milk should be better for you, although water is the most important. Have a search online to see how much water you should be drinking depending upon your weight, age and level of exercise. I roughly drink 1.5 to 2 litres of water a day, often 2.5 litres in hotter temperatures and when I exercise more. Here's the link to my post about drinking correctly: 

• Before a workout or any sporting activity I tend to eat a lot of carbs for energy and never any junk food. Fruit is a good source of sugar if you're lacking sugar. After a workout, I'll usually drink or eat something with protein in it which may contribute to muscle growth.
• I feel that it is vital for me to track what I'm eating, otherwise I'd forget the standards I was trying to stick to. Therefore, I use an app called 'Lifesum' which helps me to track my macronutrients.

A short but in depth explanation upon Lifesum and macronutrients 
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:
​

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.

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)
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Hello to anybody who is still reading my posts. It's been two months since I last posted on here and I am having to revise a lot more for my GCSE's coming up in May. However, it's still important I post because my Duke of Edinburgh Silver award requires me to. Even before I began this website in 2016, I was very familiar with the motivating campaign called 'This Girl Can'. Yes, the name of my website is very similar to the campaign name and yes I'm not really sure about any legal issues regarding names, however I really connect with the campaign as it has been one of my many inspirations during my fitness journey. Since I've not been posting for a while upon social media, I thought I'd also type a short update at the end of this post (I rarely do that!). Please carry on reading for more.

I remember that the 2015 advert was all over the tv and it really intrigued me to find out what This Girl Can was about. I searched it up and found out what it was about and I was very happy that there was finally a very motivating campaign ran by SportEngland for a gender that isn't often encouraged to participate in sports. Even better, for all ages too! This was around the time I had my first fitness instagram account entitled 'life of a lifter' and often I'd feel less lonely as a young, insecure 13 year old on the internet would do. By seeing all the posts by ThisGirlCan, it really helped me to tackle negative opinions and personal thoughts during my fitness journey.

I have heard that the campaign have set up various activities for free that women can try around the UK and I believe that these are excellent. By this, there is very little stopping someone from achieving the fitness goals they want to reach. There is practically no cost, so this isn't a limitation for those who can't afford a healthier lifestyle. One of many things that limits people when working out can be their physical appearance. According to Campaignlive.co.uk "36% of the least-active schoolgirls agree that they feel like their body is on show in PE lessons and that makes them like PE less". This is something that as a current secondary school pupil, I do recognise is an issue within my generation. This Girl Can sadly received undeserved hatred regarding the way they were first promoting the campaign, as apparently it didn't truly show the imperfect reality of a woman's body. Personally, This Girl Can has helped me to recognise that I would love to touch upon the topic of body shaming and more positivity surrounding the human body.

From snooping around on Thisgirlcan.co.uk, it is noticeable that since I last looked a few years ago that their website has certainly altered for the better. I could now throw a bunch of meaningless statistics in your face like many newspaper articles have done (something that I noticed during my ever so brief search). But instead I thought I'd show my true appreciation for a specific part of the campaigns website. The activities page on the website shows many lists of sports that anyone could become invested in and within one click you can find out costs, what to wear, what it is and where you can try the sport. How brilliant is that! I'm going to make a lot of use of it in future if I ever feel like trying a new sport. I absolutely love that when clicking upon the 'Weightlifting' section that it discusses the benefits and the ever-so common 'bulky' stereotype. One thing I've goto to say is that the image is a lady at the gym using the leg press machine and the topic is upon Olympic Weightlifting, however if they need an updated image they can come to me anytime! 

Some websites have mentioned that the campaign shouldn't refer to all ages of women as 'girls'. Whilst some people may agree with this statement, I do not. By referring to all of the women as girls it helps to promote that everyone is the same and that the gender should be united as one. No matter how old you are, you can still achieve your goals in fitness. Also by referring to everyone as girls, it helps to disregard age as a limiting factor revolving around fitness and helps older women to gain their youth back. No matter what you prefer, Woman, Girl, Female, Lady, Madame; the campaign name is still only applicable to those who participate within it. But to end things on a lighter note, This Girl Can has changed lives for the better and is slowly helping to conquer the ongoing issue with females and sport. 

In this moment of time, I haven't been working out as much as I used to at home. However, I'm still managing to train three times a week (Olympic Weightlifting) and Irish Dance at least once or twice a week. On top of this, I've been revising for most of the time. I've recently chosen my A level and BTEC options for sixth form, these are Physical Education (obviously), Health and Social care and Psychology. These may change in August, but for now that is what I've chosen to progress further into. I made the choice at the beginning of 2018 to no longer continue with my self-made hobby of running once a week. Although, it is a helpful way for me to ease my mind off my problems, I have noticed that long and middle distance running can reverse my Weightlifting training and I care so much more about the hard work I put in when training rather than how long it takes for my legs to tire out. If you are a runner, then I have great respect for you, it is an excellent sport and is great for your body; just not always for a Weightlifter who already finds it tricky to gain muscle mass. I may continue to use acceleration sprints when I feel the need to run or i'll find a way to start plyometric training (as I've heard it is great for Weightlifters). More recently, I have received my first pair of hard shoes in Irish Dance and I am just easing myself onto them, except my toes and feet are beginning to bruise and cut. Other than that, I'll hopefully write another post soon again (but thats what I always say...)

I'd like to address that my website domain and blog name should not be confused with thisgirlcan.co.uk which is a campaign ran by SportEngland. In no way at all should my name reflect their fabulous work as This Girl Can is trademarked. Any potential legal issues regarding my domain name should remain inside your mind until I'm old enough to understand my rights. No copyright infringement is intended.

I had this idea a while back and even had the photos prepared except I didn't plan out the time I was going to write a post in between training three times a week (oops). Anyways, this post is about how I warm up the OASIS Weightlifting Squad before competitions and training. I also use this warm up before I train and I usually coach this to any new beginners with wooden poles. This is known as the reverse chain method created by Brian Hamill, however it isn't very popular around this time. The aim of the warm up is to promote the way the lifters should be lifting technique wise when training or competing. Please carry on reading to hear more.

These movements should be used for both the Snatch and Clean and jerk warm up
​1. Pole held as high up the chest as possible (Scarecrow position)
2. Pole held at tummy button height
3. Pole held with straight and relaxed arms
4. Pole placed at kneecap height
Each of these steps I will describe fully through the following paragraphs.

Where the barbell/pole should be held: As high up the chest as possible with the lifters hands in the snatch grip (wide grip).
Foot placement: The lifter should be on their toes before squatting down. With heels flat on the ground, the lifter should move their body around at the bottom of the squat (towards the left and right).
Head placement: The lifter should be looking straight ahead at all times. Repetition number: This should be repeated three to four times.
Mistakes to look out for: The lifter should try to squat as low as possible. The bar shouldn't move in front of or behind the head, it should remain above the head.

Where the barbell/ pole should be held: Tummy button height 
​Foot placement: The lifter should be on their toes before squatting down. With heels flat on the ground, the lifter should squat and hold the position for roughly 10 seconds.
​Head placement: The lifter should be looking straight ahead at all times.
​Repetition number: This should be repeated four to five times.
​Mistakes to look out for: The lifter should try to squat as low as possible. The bar shouldn't move in front of or behind the head, it should remain above the head. The wrists shouldn't flick out and should remain in the same position as the beginning.

Why the head shouldn't be looking upwards:
The body follows the head during most sports such as High jump. Whilst sprinting when leading up to the pole, I have often aimed my head high to get the rest of my body over the pole. With Weightlifting, having your head looking upwards can cause the bar to travel further backwards. Therefore, the momentum of the heavily weighted bar cannot always be stopped by the mere resistance of arm strength during the Snatch, causing the barbell to fall backwards behind the lifter. 

​Where the barbell/pole should be held: Tummy button height 
Foot placement: The lifter should be on their toes before squatting down. With heels flat on the ground, the lifter should squat.
Head placement: The lifter should be looking straight ahead at all times. Repetition number: This should be repeated four to five times.
Mistakes to look out for: The lifter should try to squat as low as possible. The elbows mustn't touch the knees.

​Where the barbell/ pole should be held: With straight and relaxed arms (just below the waist). The elbows should be out.
​Foot placement: The lifter should be on their toes before squatting down. With heels flat on the ground, the lifter should squat and hold the position for roughly 10 seconds.
​Head placement: The lifter should be looking straight ahead at all times.
​Repetition number: This should be repeated three to four times.
​Mistakes to look out for: The lifter should try to squat as low as possible. The elbows shouldn't touch the knees. The lifter should keep the bar close to the body and not let it swing out away from the body.

Where the barbell/ pole should be held: On the shoulders and then punched up above the head.
​Foot placement: The lifter should have their feet flat on the ground before jerking the bar, then the split should contain their front foot flat on the ground and their back foot on their toes.
​Head placement: The lifter should look straight ahead of them..
​Repetition number: This should be repeated four to five times.
​Mistakes to look out for: The lifter must lock their elbows at the top of the lift and mustn't hesitate when punching the bar up. The feet should be evenly spaced out and not in a straight line.

This is a more specific alternative when moving the feet back together after the clean and jerk. Instead of moving simply your front foot back and your back foot forward I do this:
​
1. Lowering the back foot heel down whilst moving the front foot backwards to the beginning position.
​2. Moving the back foot forward
Often I'll do this to help the kids to warm up and become more stable on their feet.
It is useful to place a pole on the ground or to use a straight line when jerking, this can help to identify whether the lifters feet are too close together or what is making them unstable when lifting.

After each of these warm ups, I tend to run through the full lifts to spot any mistakes in the lifters technique. Thanks for reading this post, I'm very proud of it. Note that this is purely technique to be delivered to an average level and that many clubs have different preferred techniques. I've linked the downloadable videos of the lifts below.

It's been three whole months since I last posted a blog post and I'm afraid you may hear from me less and less the closer I get towards my GCSE's in May. However, although my posts may not be consistent, I've still been training and eat healthily when possible! This post is an interview featuring my Weightlifting coach/ 86 year old grandad, Gwilym Parry. His answers to my questions are very interesting and I love that he always has some sort of backstory to say about most topics we discussed (even in this 2 hour interview I learnt some new things about him!). Please carry on reading to hear more about his experiences.

I had asthma as a child which lasted for quite a long time, meaning that I couldn't go to school very often and I didn't have much time outside of the hospital. When I was around 15 years old, it seemed to get better so I started to ride my bike to the local swimming baths and would do a couple of lengths. As I'd swim, I felt that all my worries would just float away in the water. Eventually, I bought a springy bar (shaped like a horse-shoe) from a man who ran exercise courses and began to do some isometric exercises with it, I still use this now. This introduced me to 'physical culture' which is commonly known as bodybuilding nowadays. I was introduced to Olympic Weightlifting through a friend of mines boss (Mr Johnstone) who was a Weightlifter and moved to my town from London due to London being bombed during the war. Mr Johnstone asked my friend and I if we wanted to try Olympic Weightlifting at his home , so we did. But some time after we had to leave as his wife didn't like it. After that, we went to a farm in Chester and used an old chickenhouse to lift in. After this, I joined the airforce and asked my Mother to buy me some weights, I then trained in my conservatory. It wasn't until after I left the airforce that I continued lifting frequently again.

I currently have a bronze medal in the 2001 Kefalonia World Masters championships, a bronze medal in the 2002 Melbourne World Masters games, a silver medal in the 2006 World Masters championships (France) and a bronze medal in the 2015 European Masters. Along with those awards, I have also participated in some British Masters championships (In 1999, 2001, 2003 and 2015) which I have placed second in 1999, 2001 and 2003. In the 2015 British Masters championships I placed first. Although, I have not competed since 2015, I still continue to dabble and coach my granddaughter and some children from a local youth club (The OASIS Weightlifting Squad). ​

I used to play the clarinet and the flute, but then I took up Judo for a few years. I soon quit this and focused on other sports and hobbies. I began to learn Tai Chi at my local gym and took up Golf. I became captain of the Octel Golf Society, but I still continued to mix with other sports too. Nowadays, I occasionally play golf but I regularly teach a Tai Chi class and Olympic Weightlifting. 

I began coaching when I was around 20 years old, so I have been coaching for 66 years. I began Olympic Weightlifting when I was 16 or 17 years old, so I have been Olympic Weightlifting for 70 years. 

I think we should get more young people lifting, however now they cannot officially compete until they're 13 years old. Since our club was created to provide an activity for the local youth club children, it would be good to gain more lifters so that the youth club also benefits by more members joining.

I would say that my biggest accomplishment in Olympic Weightlifting would be winning a silver medal in the World Masters Championships in France and my bronze medal in the Melbourne World games.

I believe the most inspirational Weightlifters were Julian Creus and Jim Halliday. Jim Halliday actually came to the gym I coached at to present prizes at a competition! They were the best British Weightlifters at the time and nobody has impacted and inspired me as much since.

The best part about being a coach is driving home after a competition with a car full of kids who are all pleased with their medals. Then seeing their parents being happy with what their child has achieved and the children beaming when showing their parents. The worst part about being a coach is being made to feel like a babysitter for naughty children. Sometimes I've had naughty children who don't want to lift and it has been difficult to get them to train due to other activities that the kids want to spend their time doing during the Youth Club. Nowadays the kids arent as bad, but in the past I found myself chasing up kids to try and get them to lift.

I remember one time when I was refereeing that a man's testicle popped out of his leotard during his squat in the Snatch lift! When he fixed it after the first and second lift, there was a round of applause from the entire audience. He only noticed it because a child started pointing and laughing at him!

Another time when I was hosting a friendly Powerlifting competition in a young offenders prison, a man was waiting for the referee to tell him when he could squat. However, he was waiting for a while as the referee had gone and fallen asleep!

The majority of lifters are actually Weight swingers rather than Weightlifters. To become a Weightlifter you need to be coached as it isn't natural to know how to correctly lift the bar. A common misconception is that it is correct to swing the barbell out and away from the body whilst lifting. The majority of lifters and coaches are even unaware of the difference between Weight swingers and Weightlifters as most coaches are only able to teach Weight swinging. To become a Weightlifter, the OASIS club and I believe that the barbell must be lifted from the floor to the second key position (the bottom part of the shallow S), this meaning that the barbell is kept close to the body.

I would say that you should try various sports that come along, you never know what you could excel in! You never know, Weightlifting may not be the one for you, it can be riddled with drugs and it is nowadays not easy to aspire to be a good Weightlifter if there are drug takers. You'll find this in other sports obviously, but I mean that you should put yourself out there and try other things instead of devoting yourself to one sport. Pressure can also cause damage to the body which can impact you from doing other things in life. However, Olympic Weightlifting movements are excellent to help other sports and to keep fit. Don't be too discouraged if you cannot achieve greatness or be the best, as if you're injured there's not much to do afterwards and your career would be over. I advise you to dabble in as many things as you can, do this and I'm sure your enthusiasm will help you to do well in anything!

Thank you Gwilym for taking part in my interview, you're certainly an inspiration to me and I am thoroughly thankful for all that you do involving Weightlifting. Thanks for reading this different type of blog post, I may continue to conduct more interviews in the future.

I have been neglecting my blog recently, but I realised the importance of keeping on track as I need to express myself more often than I thought. I have tons of ideas I want to write about on my website, but more research has to be done before I can correctly write about such detailed subjects. Hence why this blog post is basically just me complaining about a topic I'd love to change. So if you've stumbled upon this post, don't take my words to heart as I'm simply stating what's on my mind. Please continue reading if you either a: aren't easily offended or b: are intrigued by the controversial title of this post and my overall experiences.

Many times when I was younger I was put down by other people because of my Weightlifting hobby. I came close to giving up completely and never lifting again, I even took many breaks because I didn't enjoy the negative attention provided by people who thought my passion was something they could make a joke out of. When I first began Weightlifting I was keen to tell people my poundages as with most children they're excited to tell people about their achievements. Sadly, I soon quietened down about it due to people not believing me or continuing to go on and on about it with the intention to make me look like a fool. I still find now that I hate telling people how much I can lift since this happened. I usually try to keep conversations about my poundages sweet and short as I fear that people will think I'm something that I'm not.

Recently, someone from a sports apprenticeship company asked me about my poundages and I replied for once with the totals. I received a much different response from one I'd recieved many times from when I was a lot younger, however it wasn't a response I easily knew how to handle. This is coming from a girl who once had an anxiety disorder, but I felt as if I was being treated like a young child. The response I received was trying to perceive me to be stronger than the fully grown male adults who queried me (which is obviously not true). I know that the response may have been like this as they were trying to make conversation and was said with no intention to try and make me rethink my hobby, but I felt rather uncomfortable thinking that this may have had something to do with them trying to encourage me to join their company due to me seeming as if I had little knowledge on the sport. I don't think this was in any relation to my gender, but I wouldn't of been surprised if it was. I left things on a friendly note and left my fitness instagram and blog reference, meaning that the company may read this. If they do, please note that I overthink things but I'm probably smarter than you perceived me to be. I just didn't appreciate the blatant lie I was told in order to try and boost my confidence.

In relation to this, I don't like when I'm lifting how people will try to make a joke out of saying how 'huge and butch' I look, when obviously although I am muscular, I'm no where near as big in height and fat as the majority of Weightlifters. I'm not trying to be miserable as I can take a joke, but not when one focuses on the size and body shape of someone who works as hard as I do. Not only does Weightlifting make you tough because you're lifting weights, but the amount of sexism I've dealt with is too much to put into words. I've experienced issues with people ignoring me and my correct point of view, only then to listen to some big, strong man repeating the same words I just used. I've had weights that have belonged to my club snatched out of my hands because I've not been trusted and I've 'not known any better than to grab anything'. I've let people walk all over me when I've been interrupted during my workout just to load and unload the bar for someone (a parent of a child) who shouldn't of been lifting weights (no insurance) and couldn't (no training), all because they wanted to try a personal best.

I believe that this is something that shouldn't happen as it sets a bad example for younger children of the same gender. I have proof of this already and it hurts me to think that sexism in the sports industry is very much still a thing. In fact, Women only began competing in the Olympic games when Weightlifting in the year 2000. Not too long ago, a girl who I coach in my Weightlifting squad was telling me about how she told her class she was a Weightlifter. She then went on to tell me about how they all laughed at her and said she was a liar and didn't lift weights at all. I asked her why and her response was 'Well... because I'm a girl and girls aren't supposed to lift weights'. Even just typing this gives me so much anger, that such a young child feels ashamed and different just because their gender is enjoying a sport.  After she told me this I gave her the advice I wished I'd received when this happened to me. I said ' So what if they laughed at you, you're an excellent Weightlifter and I'm sure none of them  would be as good as you are. Just as long as you keep going and remember why you do it, you're bound to shine'.

Today, when I went training this same lifter was upset because the boys made her the centre of attention and were teasing her whilst I wasn't in the room. This wouldn't of happened if I'd been the main coach in this situation, but thats not a matter to discuss on here. Anyways, she suddenly lost all her confidence lifting in front of people but I decided that I'd train her myself to keep her happy again. When I'm encouraging her to lift, I say things like 'You wanna be the best girl Weightlifter at the competition don't you!' or 'You wanna beat the boys don't you?'. But really, I shouldn't have to say things like that in order to stop someone feeling disheartened because they weren't born a certain way. None of the young male lifters who I coach have ever had issues with their classmates laughing at them due to them being a Weightlifter. People don't teach their children that any gender can do specific sports, jobs or tasks but then expect young children to be happy and a healthy weight for their age. It really isn't fair on those people who really want to try something new but feel restricted only because of a stupid stigma set by people who probably barely even know the hobby. Since girls aren't supposed to do Weightlifting according to many very incorrect people, this can provide boys with more confidence to do better than the girls, hence why I gave my young female lifter the motivation which is lacked in the sport industry for her gender.

If you know me well, you'd know that I cannot stand injustice and that I'm very compassionate and empathetic. I'd absolutely love to change sexism in the sports industry and boost the confidence of other young children who want to do certain sports and have been told they can't or shouldn't because of their gender. Its not just girls and Weightlifting, but Boys with other sports like dancing or gymnastics. This is one of the reasons I made my blog, as I felt I wanted a platform to deliver my ways of motivating others (just what I wish I had when I was younger). Somehow, I'd love to ​have a career encouraging children to enjoy sports. Whether this is PE teaching, continuing to volunteer as a Weightlifting coach or something completely different. I have much respect for companies like Thisgirlcan who promote sporting hobbies for girls. It is sad that I can write a blog post complaining about such a serious topic that even a child as young as 8 can notice but not understand that it's wrong. However, I continue to be determined and encourage the young female lifters to keep trying no matter how hard situations are. Many many times I've seen girls attempt Weightlifting at the local youth club where my coach and I volunteer, they've soon backed down and not wanted to continue with the sport. Since this year, I'd been the only female Weightlifter at my club since 2013. I hope that this won't be an issue in future when I begin coaching more.

Thank you for reading this blog post. I felt the need to rant in this and simply have no care in the world for any opposing opinions against this post. Whoever you are, whatever your hobby is; keep trying and you can only bring out the best in yourself.

Its been a month since I published my last blog post and I hate to say it but this will probably happen a lot from now up until July. As i'll be sitting my GCSE's during the summer of 2018, I'll be spending more time revising and working out than I will be on social media. Thats not to say that I'm not looking forward to this, sometimes breaks from social media is the best thing you can do in order to feel totally relaxed. In the meantime whilst I haven't been writing I've been getting ahead with my PE coursework, started Weightlifting and dancing again, finished my physiotherapy appointments, coached the junior Weightlifting squad more and began to Kon Mari some more of my belongings. Now that I've briefly updated about myself, I'll now explain my 5 ways I've found help to encourage children to enjoy exercising. Please carry on reading to find out more about this topic.

One of the best ways of encouraging anyone to do anything is by staying positive. Sports usually revolve around competition, even in the fitness industry. One of the main reasons why some people want to get fit is to be better than someone else, I've been there and sometimes I am there. Children can be competitive when it comes to sports, however if there are children of mixed abilities it is best not to encourage competition. When I've been coaching some of the children in the junior Olympic Weightlifting squad, if they've gotten something incorrect I'll make sure to say something good about their lifts as well as some tips. When competing in sports, confidence can be knocked by viewing those with better skills, unless of course you're the best of the best. When the team have gone into competitions, I will often motivate them in order to stop them feeling negative due to the self-inflicted pressure of competing. Many people don't always understand that you obviously might not be as good at something as other people who train for longer or have been involved in the sport for much longer, unless of course it comes naturally to you.

This one may not seem as obvious and may only work depending on your surroundings, however I've noticed that it works for me. If I'm working out individually or begin to bring equipment out, the children will usually become quite invested in what I'm doing. This often results in them trying and continuing to do the exercises along with my guidance. The amount of times my workouts have been interrupted by some shy but incredibly ambitious kids who only want to know more, is rather a lot. But in the end if they're learning something new then I'm all for it! Sometimes kids have spotted my workouts written on the board and have asked for demonstrations. This shows that not always do you have to put exercise right in front of a child, but you can keep to yourself and the curiosity will cause them to feel like joining in. 

When encouraging children to exercise, I've learnt to remember that not everyone has the same abilities. Often children are encouraged by more amounts of exercise due to the nature of competition, but sometimes children can be motivated by less amounts of exercise if they lack the ability to do a lot but still want to participate. For instance, many of the children in the Weightlifting squad are very enthusiastic about fitness, but someone has to set limits as to how much exercise is too much. At the young ages they're are (ranging from 7 years old to 12), often the children will want to show off or keep trying until they're physically fatigued and tired. This has often been the case many times when I've been coaching and one time I had to show the group how to do modified pushups as they all could only complete different but low numbers of normal pushups. To stop those who are less able feeling down about watching the others complete more amounts of push ups in order to 'look the best', I made them all complete the same exercise but within their own time. However, if I hadn't of shown them the modified push ups, they would've lacked the proper form to complete a good amount of normal pushups. Sometimes its not common sense for a child to stop or know their limit when exercising, I've been there and have caused myself to work to complete exhaustion resulting in me vomiting. Many times, the children have loaded the Weightlifting bar to their absolute maximum before warming up towards the weight, so guidance is key when children want to exercise. I currently volunteer at a youth club and many of the children there have conditions which stop them from partaking in as much sport compared to some of the other children. This is why that in order to make exercise enjoyable, not pushing children, not expecting too much of them and respecting how hard they're trying is important.

A couple of times I've motivated the children to exercise by organising different activities before we begin Weightlifting. Circuit training is an excellent example of this. You can replicate Weightlifting movements, include strength building exercises and pulse raisers. I would suggest only completing one or two circuits (depending on how much training you expect afterwards and how hard each exercise is). However, the kids enjoyed it because it was something new and interesting to give them a surge of energy before they began lifting. I added in a range of exercises which were usually different at each station (burpees, push ups, sit ups, star jumps, squats etc.)

More recently, I tried some basic fitness testing with the kids. I used very basic exercises and didn't set any limits for them, however they seemed to motivate each other and show sportsmanship. If any of the children couldn't or didn't want to complete an exercise, I let them sit out or showed them something else they could try. I also joined in with them so they knew what they were doing. Fitness testing is a good way of showing the children their progress after a period of time and is also a great opportunity for them to identify their weaknesses and strengths. The majority of the Olympic Weightlifting squad have only been training between 3- to 9 months, meaning that as they start to train for longer with more precision they can compare their ability from the first test compared to many more. Overall, they enjoyed it and it got them thinking positively about how successful they were.

When testing the kids, I used a really good way of checking their Olympic Weightlifting techniques. The bottom two parts of the sheet involved each lifter attempting both the Snatch and the Clean and jerk until I said it was acceptable or perfect. As they're fairly new to the sport, they often have guidance involving what they need to adjust or correct, whereas with this they had to work out for themselves what was wrong with their lifts. Overtime, the number of attempts will decrease as their lifting technique improves.

Thank you for reading this post, I'm sorry that its only short. Please note that all of these ideas and methods are only posted on my site as a way to inspire. In no way at all am I attempting to copy other ideas and reclaim them as my own. As I'm not a licensed Olympic Weightlifting coach yet and do not currently own a coach number one or two qualification, please note that all activities involving Weightlifting had an official licensed coach present at all times. For heath and safety reasons, children wouldn't be left to their own accord during these activities.

This blog post is a topic which my coach and I have discussed frequently and although it dates back quite a far bit, I think it's interesting enough to look back on past sporting theories. In this blog post, I'm going to discuss what the Somato and Anatomic types are. The Anatomic types were founded and created by George Walsh, whose knowledge was regularly featured in the health and strength magazine (around the 1930's to the 1950's). The Somatotypes were founded by William Herbert Sheldon in the 1940's, he was a psychologist with a Doctor title. Carry on reading to find out more about these body types and which ones you may be. 

The Anatomic types are split into three types called the Abdominal, Intermediate and the Thoracic. As George was a bodybuilder, he created these three body type theories to develop courses and training programmes suitable for specifically built people. The courses would either involve improving the individual's endurance, muscular strength, or both of these. So how exactly could he tell the difference between these three types? I'll tell you now.

Walsh was able to recognise who was which type by examining individuals lung and abdominal capacity. He measured the lung capacity of a person by looking at the distance between the bottom of the ribcage and the clavicle (collarbone). He would then compare this to the person's abdominal cavity, which was recognised as the distance between the bottom of the ribcage and the top of the pelvic bone. The longer the chest of an individual meant that they would have a greater ability to breathe, hence having endurance and a running ability. The larger the abdomen of an individual meant that they would be more suitable for being bigger and stronger, therefore having a better body for lifting heavy loads. 

Abdominal: Abdominals would be identified as having a short distance between their ribcage and collarbone, meaning that they would have a short lung capacity and could be more prone to chest problems such as asthma. However, Abdominal types would have a greater distance between their ribcage and pelvic bone, meaning that they could have more benefit from their food as they'd have much more room in their stomach than the other types due to their significantly smaller chest.

Intermediate: Intermediates would be identified as having an equal distance between both their ribcage and collarbone and their ribcage to their pelvic bone. Meaning that their lungs and abdomen were either the same size or of similar sizes.

Thoracic: Thoracics would be identified as having a large distance between their ribcage and collarbone, meaning that they would have a large lung capacity and chest. However, this type would have a shorter distance between the bottom of their ribcage and their pelvic bone, resulting in them perhaps being more prone to stomach problems.

Intermediate: This type would be seen as able to be strong and lift heavy weights, but also they would be viewed as able to run. Meaning that they would have an equal amount of  endurance and muscular strength levels. These people, Walsh viewed as lucky because they were able to partake in both courses. To build muscular strength, the intermediate would lift a comfortable but not too heavy weight using between 8-12 repetitions. The intermediate could also complete endurance based activities with high repetitions.

Thoracic: The individuals who were classed as Thoracics would be viewed as able to run far and complete endurance based activities. Due to their larger lung capacity but smaller abdominal cavity making them perhaps slighter than an Abdominal, these people would be put on a course involving a small number of repetitions (2-5) whilst using heavy weights. If this type wanted to remain a long distance runner and didn't want to gain muscle mass, they would continue improving their endurance by running or completing many repetitions with a light or medium weight.

If you'd like to hear more about George Walsh (the man who not only made this interesting theory but also trained the King of Norway back then) then please check out the link below to read David G's more thoroughly written aspect on the history of the theory.

Somatotypes are three types named and created by William Herbert Sheldon which were named after the three germ layers which embryos develop. The three layers are called the Endoderm, Mesoderm and Ectoderm, each one of the layers contains different organs. The Endoderm is the inner germ layer of the body, the Mesoderm is the middle germ layer and the Ectoderm is the outer germ layer. Sheldon named each type relating to these layers to portray the types according to what the embryonic layers were like. Sheldon wrote a book entitled 'Atlas of men', I'm not sure whether it's possible to get yourself a copy. The book includes his psychological thoughts relating to the types and many half nude individuals. In the book, the types are categorised using a number scale of 1-7. Although I believe that this man had the knowledge to conduct and write a book, to test his theory he used thousands of nude images (without explicit consent) of university graduates for scientific research. The images the students had disclosed were meant for a different research programme (studying student posture), not originally for Sheldons. 

Endomorph: This type Sheldon viewed as having a greater mass than the other types and genuinely being bigger in size. Endomorphs are the type most likely to have a pear shaped figure (wide hips and narrow shoulders).

Ectomorph: Sheldon viewed this type as thin and often containing narrow or slim like features. They usually would have a small mass due to very low amounts of body fat. 

Mesomorph: The Mesomorph type were viewed as the muscular or more athletic type compared to the other two types. They often have low amounts of body fat, but their mass may be higher due to muscle weighing more than fat.

William believed that the body type of a person would also reveal their personality, many have slated this theory due to cultural stereotypes and since the he came up with the concept within a such a discriminatory era. In this day and age, I do not believe his psychological views to be anything more than stereotypes based on a body type. If you wish to think these personality traits are true depending on a body type, feel free to do so.

Endomorph: As this type is predominantly the biggest out of the three, Sheldon viewed this type as extroverted, calm, bubbly, funny and a lover of food.

Ectomorph: Sheldon proclaimed that this type were more self conscious, introverted, artistic, shy, humble and thoughtful than the other types. 

Mesomorph: The Mesomorph type was viewed as unique, competitive, helpful, powerful and active, due to having such an athletic figure. Sheldon saw this type as the best out of the three.

In this final section of this post, I have decided to compare George Walsh and William Sheldon's theories. Although Sheldon's theory is backed up due to his psychology degree, Walsh's theory seems to show less stereotyping as he doesn't mention personality traits. My opinion of Walsh's views is that they seem to be easy to measure and perhaps useful, compared to Sheldon's number scale system with more technical and scientific names. However, Sheldon's views seem to be the most written about online due to him being more famous than Walsh, but I personally prefer George's theory. 

If I were to compare each Anatomic and Somatotype, it would look something like this:

Thanks for reading this post, please note that if any information disclosed you do not agree with or is incorrect, that it is my fault as I am in no way a professional on historical theories. This post has been made to covered two theories, one which is unpopular and one which is seen often online (in no way are these theories mine or in anyway scientifically up to date).

I haven't posted for a while and its just because I've lacked the creativity to write a post. That happens sometimes and that is perfectly okay. However, I pondered and I remembered a while back that I wrote a post about Fitness equipment and gear. That got me thinking about the equipment I mentioned and how I should expand on my knowledge about chest expanders, (haha, get it? Expand). Anyways, carry on reading to hear my knowledge on chest expanding. The original post mentioning chest expanders is linked below if you want to check it out. 

Although chest expanding is no where near as good for your muscles as a fully equipped gym and lifting weights, I can definitely recommend the exercises and piece of equipment to people who are injured, unable to get to a gym or be fortunate enough to have pieces of equipment. Even if you aren't wanting to gain muscle, chest expanding can be an excellent way of increasing your ability to breath and fully open up your chest (like you would when doing yoga). With a standard chest expander, you can usually add springs to the expander in order to make the resistance tougher. Chest expanding will help to tear your muscles so they can repair and grow, however your rate of muscle growth may only be gradual compared to lifting and working out with weights. Chest expanding will also build strength in your tendons and ligaments. Even if you arent going to purely be using this piece of equipment for working out every day, it is good to have one for whenever you want to warm up or cool down.

I use the gold's gym chest expander which my coach gave to me, the only link I could find to the exact one  was to their amazon page, this is in linked in my other blog post about fitness gear. However, there are other alternatives which you can buy. You can pick up cheap chest expanders from sportdirect.com, but I have not tried them so I am unsure of the quality. Where I do my Olympic Weightlifting, we have some metal chest expanders but I am unsure where my coach bought them from. Personally, the metal expanders are not my forte as they can pinch your skin, trap fingers and rip out your hair! The rubber expanders are a lot safer in my eyes, although sometimes metal chest expanders can provide more resistance. I will link below the chest expander featured from sportdirect.com and the gold's gym metal chest expander. The gold's gym chest expander is not the cheapest metal expander you'll find, however if you've got the money I'd recommend buying one.

My coach gave me this slip of paper with exercises to do with a chest expander, I have no idea if they're from a book, whether he found them online or if they're his. Its quite old but i've tried my best to demonstrate the exercises shown. One by one (going along sideways) I'll show demonstrations of the diagrams. Please note that exercises 8 and 9 I have not demonstrated solely because I cannot show them correctly. They are both chest expanding exercises for your wrists, however images do not show much difference between the contraction of muscles with the start and finish images .

The first diagram is blurry, however I have managed to show a better demonstration of the exercise. This exercise simply can help with fully breathing through your chest.

I haven't taken a photo for this exercise because I feel that it is very easy to explain. Just like in diagram #1, the chest expander is stretched across the chest as the person completes a situp. When sitting up straight after completing a sit up, the expander is simply stretched. By not having your feet hooked under anything, the exercise can work your abdominals more.

This exercise is once again very simple to do, so I felt it wasn't necessary to have an image. Exercise #4 is very similar to exercise #1. The only difference is that you don't arch your back when stretching the expander, so you are stood upright when it is stretched.

This exercise is very similar to the standard bicep curl, however without the use of weights. This one is good and can either be completed by sitting or standing.  Just be careful not to let the expander slip from under your foot, otherwise it could hurt if it hit you.

Thank you for reading this post, I hope you enjoyed it. It took a lot of time editing so many images together! Please note that if exercises have been demonstrated incorrectly, that it is my fault and I would appreciate any correction in the comments below.

Due to injuring my ankle recently (being precise, I have Tendinopathy) I have been unable to complete any exercise involving Olympic Weightlifting and Powerlifting. However, I have still been Weight Training at home as I didn't want to fall behind by not doing any upper body strength exercises. However, I did want to write a post which compared all three of these different ways to build muscle. Please continue reading this post to find out more!

Olympic Weightlifting involves two overhead lifts called the Snatch and the Clean and Jerk. The sport uses full body movements which focuses on technique (the way the bar is lifted) and how much is being lifted (usually heavy poundages). The term 'Olympic Weightlifting' is the full name for the sport because it is the type of Weightlifting seen in the Olympic games. Usually,  the poundage used for the Snatch isn't as high as the Clean and Jerk amount. If you'd like to know more detail on what these lifts are exactly, please check out this post of mine linked below.

​Deadlift: The Deadlift movement is very much similar to the beginning of both Olympic lifts. The bar starts on the floor and the lifter picks up the bars to above the knees. Once the bar is past the knees, the lifter drives their hips forward and places the bar back down. Lifters can choose to have their grip on the bar as the same as the Olympic Weightlifting grip, however the hands are closer together (both hands facing the same way, palms inwards). But there is another way of lifting the bar by having one palm facing inwards and one palm facing outwards.

​The sport uses a range of movements depending on which powerlifting event you're doing. For example, the Back squat would involve full lower body muscle use (glutes, quadriceps, hamstrings etc), whereas the Bench Press is mainly upper body strength. Then the Deadlift uses mainly lower body strength and some arm strength. Powerlifting is not a sport found at the Olympic games, however there are competitions involving the sport. Powerlifting may seen as an alternative for those who cannot Olympic lift. From looking at people I know who are Olympic Weightlifters and Powerlifters (including myself), I have noticed that poundages when Powerlifting are often higher than Weightlifting poundages. This may not be correct for everyone, but it is something that I have noticed.

Weight Training can be seen commonly in gyms (compared to Olympic Weightlifting and Powerlifting). Many gyms nowadays have features involving Olympic Weightlifting platforms and equipment, however there are some gyms which mainly contain machines and free weights. This can also be the case for Olympic Weightlifting and Powerlifting clubs not containing any free weights. I would describe Weight Training to be any sort of exercise involving free weights (Dumbbells, Kettlebells, Barbells that aren't being used for Olympic lifts etc). Weight training isn't a sport which has a specific routined technique, although it can be a method of building muscle to help other sports, maybe even Olympic lifting or Powerlifting. Many may class the Bench press exercise from Powerlifting as Weight Training, as it is an exercise which many may do at the gym but not call themselves Powerlifters if they do not partake in the other two strength exercises which Powerlifting involves.

From my knowledge of Weight Training, here are three exercises which many would class as Weight Training and are different to the other sports mentioned in this post. For each of the exercises, I suggest that a slightly heavy weight be chosen (not too heavy) and that the person should complete 8-12 repetitions of the exercise. By completing 8 to 12 repetitions, the person will be building muscular strength rather than their endurance ability.

​Dumbbell flyes: Dumbbell flyes involves a person either lying completely flat on their back (on a bench) or slightly upright but still close towards the ground. The person should bring the dumbbells out from beside them, so that they're sticking out their chest. Then, the dumbbells should be brought towards them, so that they're chest is more relaxed and that both dumbbells meet above their body. The movement should almost be as if the person is hugging a barrel as the weight may be too heavy to completely straighten the arms (as they would do if the weight was lighter which could perhaps enable them to complete more repetitions if they wanted to improve their endurance). This exercise will help to build muscles in the chest, shoulders and biceps.

​Bicep curls: Bicep curls can be uses with either dumbbells or a barbell. This exercise can also either be completed 
using either two arms or one arm when using dumbbells, however if you're using a barbell, two arms should be used. The bicep curl begins with both arms locked with the elbows facing backwards and should finish with the elbows bent so that the weight is near the upper body. This exercise is easy and ideal to build your biceps.
​

Bent-over rows: This exercise can involve the use of either dumbbells or a barbell. This exercise can be completed using either two arms or one arm when using dumbbells, however if you're using a barbell, two arms should be used. The person will bend their body over, so that they're closer to their knees. Whilst their back is flat, the person's arms begin as locked and slowly bend as the weight or weights are pulled towards the chest. This exercise will help to build muscles in the deltoids, latissimus dorsi, biceps and trapezius. ​There is a great challenge online to do with bent-over rows, which is interesting to see the technique of others and how many repetitions different people can complete. If you want to check it out, please click on the image next to this paragraph. I recommend checking out the full website for sport-based fun challenges. See how you rank against others around the world!  Heres a link to the website below as it wouldn't let me link my profile, if you'd like to check it out I'm registered under thisgirlcanlift. I haven't been registered for very long, however I plan on completing more challenges in the future and hope that perhaps I'll be able to create more blog content from what I learn from completing the challenges.

Thank you for reading this post. Its pretty short but sooner or later I'm going to thoroughly explain the Olympic Weightlifting technique which I proudly use and coach. Firstly, I need to hit the books so I can explain precisely without confusing anyone. Please note that I am no expert surrounding these three sporting areas, however I've had 7 years experience of Olympic Weightlifting and 3 years experience of Powerlifting and Weight Training. This entire post is purely based upon opinions and experiences of my own, so please don't take the information provided to heart if it isn't completely correct.

Eating when you're bored can be very difficult to stop doing as it's a very easy habit to get into. For instance, you're sat on your sofa watching tv. You may feel strange without food in your hand, therefore resulting in you searching your cupboards for any junk food you can find. Then, sitting back down and continuing to grab more food until you're occupied with something else. Its an endless cycle and in order to improve fitness wise, it may be best to get rid of the habit. I often question myself whether I am actually hungry, craving food, thirsty or just bored and procrastinating. Please continue reading to find out more on how to stop eating out of boredom. If you aren't sure what junk food is classed as, please check out this blog post of mine:

Often the key to stopping yourself from doing something can involve distraction. So if you're struggling to fight the urge to walk in your kitchen and rummage through the cupboards for anything you can devour, why not decide to do something else instead. For instance, I'm sure there are plenty of better things you could be doing rather than eating something unhealthy which you may regret later. If you know you usually eat when you're bored, make a list of some things you can do instead. For example, since its the summer holidays here in Britain, I made a list of things I need to do this summer. Some of them are big, some of them are small, but its something I can focus on when I'm tempted to eat when I'm bored and not hungry. Here is a small list of other tasks you could do rather than eating when you're bored:

1. ​Exercise: Obviously this one would be first, you could exercise when you are bored. However, once you've finished exercising it would probably be best to eat something in order to help you stop feeling fatigued and to improve your rate of muscle growth.
2. Practise a skill: Practise makes perfect and even if you don't necessarily have any hobbies, why not pick up a new one? You've got access to the internet and may be able to find something you're good at. Even if its something stupid and funny like learning how to twirl a drumstick or learning to be ambidextrous, give it a try and you'll find yourself distracted.
3. Write: There are some people in the world who cannot write and don't have any form of education. So if you are able to write, do so. One day when you're older, you may struggle to write and not be able to recall as quickly. So why not write to your future self, answer questions about yourself, write lists, stupid poems, random thoughts, anything.
4. Make a video: This is something I've been meaning to do for a while. No, I'm not talking about a YouTube channel, but simply making a video to your future self. It may be awful and cringeworthy, but when you look back at it, you'll smile and be glad you spent the time to think about things. If you don't like it, simply delete it or re start. Its definitely a task which may stop you from eating out of boredom.

I've found that when I'm eating food, it may not necessarily be because I was hungry. Often, you may be thirsty if you find yourself eating for the hell of it. Drinking water is the best thing you can drink when dehydrated and can also help you to stop feeling addicted to eating junk. Water has its benefits too! It can help your skin to improve and make you feel refreshed. I wrote a blog post all about drinking the correct fluids, so heres the link for that if you'd like to give it a read.

This is something which may work for you, as it works for me. Basically, if you feel the urge to grab some unhealthy snack out of boredom, think about why you're doing so. Is it because you're hungry or bored? Be honest with yourself whether getting food is going to push you a step backwards during your fitness journey. If you've done this before, perhaps learn from the experience and think about whether you felt guilty after you ate the unnecessary food. It may be very tempting and easy to go into your kitchen and scran on whatever you can find, however if you want to make progress, you must resist and overcome the feeling of eating food when you're bored. Why is it that we eat food anyway? because we're hungry and in need of energy, not just because it's there or for an accessory.  By changing your mind set and realising that eating junk won't do anything but make you regret it later, you can avoid eating out of boredom. Checking your fridge for food won't help and may just make you feel frustrated and reminded of the food you shouldn't be eating.

This is the main factor I changed which helped me stop eating food out of boredom. It can be a bit more difficult if you live in a home with many people, as you may not be able to remove all junk food from your house. However, if you can, throw or give away the junk food in your house. I recommend giving the food that is in good condition to a local food bank or homeless shelter. If you cannot do this, perhaps separate the junk food in your home from the healthy food and have specific place for it in your house. If you think you'll still be tempted, why not put a lock on the cupboard it's in? When I removed all the junk food from my house, I managed to buy healthier and more nutritious food, which really helped me to progress on my fitness journey. You could workout every day, but what you eat is the main part of being fit and healthy.  

People buying you junk food could be seen as nice or appreciative, however if you're trying to improve fitness wise, you may need to tell these people​ to stop. Many times before, people have bought me junk food when I haven't wanted it but because it was in my house and I viewed it as a gift, I'd still eat it. Although its difficult to decline, food gifts from other people can often cause feelings of guilt if they are left uneaten. To make it simple, I'd straight up tell somebody that you're thankful for the thought, however that you are trying to take care of your body by eating healthy foods. Many people who used to buy junk food for me, now either buy me healthy food (which I appreciate greatly) or only buy me small portions to eat on my cheat day. If you do have a lot of self control and are able to resist the food gifts from others, maybe you can keep them until your cheat day. 

Thank you for reading this post, please note that when I am discussing topics on nutrition that I am no where near as experienced as a professional nutritionist. However, these posts are purely my opinions and experiences. In no way, shape or form am I trying to explain that not eating much food is good for you. It is good to eat a variety of food and important to eat portions of healthy food in order to gain muscle mass and lose fat mass.