Bigorexia... What is it??

Have you heard of this thing that guys and possibly some girls have in the gym?

Bigorexia or Muscle Dysmorphia is a serious case, not just one of those stupid sayings it's real... When the BBC did a post on it i decided to look a little more into it. The only way I came across their piece was while I was typically being a female and getting myself ready while my other half was still in bed reading articles on the internet. He played it out loud so I could listen while he watched, I suddenly became all geeky again a started to google cases and subjects, believe me I have come across a few in my time. Even when I was back training harder for that time I said I would compete but became riddled with injuries I suffered from it, I thought my muscles weren't becoming more defined and more aesthetically pleasing to myself, it became a daily struggle until I pushed it too far and had to take 6 weeks out in which I lost a lot of motivation the spark went away. 

Back onto the subject when people generally suffer form this "disease" they are more likely to turn to steroid use or other substance abuse. This I have seen in my gym, some people are very open about their desire for that BIG body and BIG muscles. but the other thing I had to laugh at (seriously I laughed) their training was well out of the window, even if they were or weren't using steroids their shape was not changing at all... (I wonder why??? Diet?!) 

So those guys that do a rep and check out their views in the mirror or worry about how big they are or how small they are, ever thought about how much damage you are doing to your mental attitude on your body. 1 in 10 gym going males suffer from this, that's quite astounding really if you think of how many guys go to your gym... 

Those with Bigorexia have been known to suffer with depression and other mental illnesses, in another study it was shown that steroid use has increased over the years and is becoming more and more viable and easier to get a hold of. (There's always that one guy in the gym?! Right?!) But on another note Muscle Dysmorphia is another form of Body Dysmorphia. 
To read more on the subject check out the BBC's Newsbeat video from the 21st of September 2015. 
http://www.bbc.co.uk/newsbeat/article/34307044/muscle-dysmorphia-one-in-10-men-in-gyms-believed-to-have-bigorexia

Body Dysmorphia is more commonly found in women, (See my last post.) as women have become more oppressed by society and how more women are being told that they are out of proportion and larger. With the country becoming "larger" in general this may be either a better thing as I'm hoping more and more campaigns will go on for larger sizes and models will be changed. Which in a tech savvy generation is all you see on commercials and apps, out of proportioned women that have stupidly larger butts and skinny tiny waists that are so impossible to achieve without either dying or being seriously ill. Yes I'm talking about that one called Kim K, I have a a lot of things to say about her but let's not dwell on her fake butt. When women are being told to conform to "socially acceptable" sizes it becomes more prominent and can be detrimental to health and well being. Don't get me wrong if you need to lose a few pounds go for it but know your limit.

 I've seen stupid amounts of girls striving to achieve bodies that are complete opposite to their bone structure and shape, yes I'm a typical hourglass and I find it easy to lose weight but I will always have that little bit on my stomach I hate (oh well). You will always see a girl with her inspirations to be a size 4 model but simply if you aren't designed to be that shape rethink and be more responsible. Recent campaigns that have caught the media's attention have been very interesting to see the effect it has on society and how we behave when posed with those questions of "Are you beach body ready??" "Get that beach body with our 4 week plan!" 4 weeks... hmmm?! In comparison to seeing before and after shots of a clients steady progress, people will aspire to be as thin as they can be in the quickest amount possible. 

Society itself actually rebelled against these campaigns with such things and internet campaigns and graffiti on the tube lines. This was the campaign by Protein World and their Weight Loss Collection for summer 2015.

Sourced from Proteinworld.com Summer campaign 2015

From the campaign all hell broke loose across the UK, with back handed comments and Facebook petitions to remove all of the branding. This was simply due to the nature of the campaign in some eyes it was seen to be saying that if you didn't look a certain way your weren't "beach ready" or worthy as other people said. Which don't get me wrong it's great marketing and a great question but it also created a unrealistic goal for young women between the ages of 18-30 due to their branding and age bracket that they aimed at. If I could look like that yes I would be strutting my stuff on the beach in a tiny bikini but sadly I do not haver the predisposition of having a small frame and being able to get the skinny without looking ill or being ill. I would also have a great modelling contract and probably be strutting runways instead of being on the tube lines for every male and his girlfriend to obsess with. 

Dove then gave a good comeback to this and used the same kind of branding and stated that everybody is beach body ready no matter what size. 

Sourced from Dove's combat campaign Summer 2015

Which is something I totally agree with, in my job I see all sorts of people going on holiday or not. The majority of them just want to feel good in themselves and be healthier. Yes don't get me wrong the vast majority want to lose weight for some reason but it's not all about size and looks. Something I even have to tell myself daily. 

But in all honesty I believe that the media and everything else that we deal with in this day and age isn't good for the majority's mental stability and health. We all set ourselves on high ideals which can sometimes become unattainable. Once we realise this society should hopefully no longer be so false and advertising will be softer and less demeaning to the vast and ever changing majority of people. 

So don that bikini or shorts whether you're a size 0, size 6 or a size 22, (or guys a XS, M or a XXXL if you're comfortable in it and love your body as much as you should, then GO FOR IT, what's stopping you. 

That's enough of my ramblings. 

Cheers then, See ya. 

Beth xoxo

Make me thin....

When I'm sat at work on a break I happened to come across a piece in Cosmopolitan Magazine on whether women would rather have a pay increase of £1,000 or lose a stone. What??

Throughout this article it was said that during a survey most women would rather be thinner than take a £1,000 pay rise on their annual earnings. Don't get me wrong I'm sure if I was able to shed a few pounds more I would but I'm happy, now another £1,000 would make all the difference it could mean that I could go on that holiday we've been planning for ages or go and revamp my wardrobe without worrying about money. 

This survey showed that still in the majority women aren't happy in their own skin and still focus on the ideals which may or may not be achievable. Don't get me wrong but seriously how much difference would you feel if you had an extra £1,000 every year, compared to being that extra stone lighter. That weight loss may change your life for only a few weeks but you'll son get annoyed by having to maintain it with a strict diet and exercise regime, it doesn't come easy believe me (I tell my clients this everyday!). 

Think about it this way, would losing that stone get you the job you've always dreamed of doing? No.... Why not surely it would mean that everyone excepts you... No... The only way to get that dream job it to WORK for it just like you would have to to lose that stone. You don't get judged on your looks for a job unless you are a model or in the entertainment industry whether it's on the west end or on TV, they will judge you on your choices and qualifications that you have worked damn hard for. If you would rather be thinner an have a job that you are bored in go for it, but I would take that pay rise because if you needed that £1,000 to say set up your own business you can't turn it down, what if that £1,000 was the best way for you to save for that deposit on your house or pay off your mortgage a bit quicker, tough decisions. 

Being thin shouldn't be the be all and end all of society, I have seen plenty of thin girls that have been so caught up on being a certain shape and type fall at the wayside and become unhappy. If you are happy and you think it wouldn't make a difference at all why not take that pay rise and do something you love to do. 

What's a stone going to do to make you happy, yes you might feel comfortable for a while but think about it long and hard compared to how you feel £1,000 richer every year. That stone may make you healthier but it's also all down to diet and exercise and maintaining it for the long run. Sure you're not going to get bored eating the same sort of things everyday and having to trudge to the gym most days to keep up that Beach Body you traded for that £1,000 that could of got you in the beach in a beautiful country every year. 

I know which one I would take.... 

Think about it.... 

Cheers then, see ya.

Beth xoxo

Baby Steps....

Recently I have had a few new clients who have never been to the gym or who only exercised during their school years. This has lead me to thinking as to why we either go off exercise as we get older or as life starts to get in the way! If anything thats when we need to be strict with ourselves. 

Let's start with the early years, when we were all in school we had to suffer mandatory PE lessons, yes they were awful and some people didn't enjoy them. Yes I was one of those sporty girls who did Athletics and Netball and I have indeed stayed sporty. Sorry not sorry. During those lessons some girls and boys just used to sit on the sidelines and watch either too "cool" or just downright lazy. Hormones playing a major part of this, body conscious teens, boys being boys, girls getting scared of their feelings and thoughts. 

If you don't find your niche at school you struggle to find it in the future dismaying you from getting into it more in later life. If anything during my time in school if hadn't found my part in Athletics then I would not be where I am today, doing what I love. 

For someone who was sporty as a young adult and child I can understand that life takes it's toll and takes over things that aren't a priority. But to be healthy and lead a long life exercise is the best and most productive method. Even if said person exercises 2 times a week and walks to work that is enough to sustain a healthy lifestyle along with sustainable eating habits. 

Let's start with someone who lacks confidence in themselves and finds that they haven't got a healthy relationship with their body. The gym or even having a personal trainer could be the best option to help them achieve their goals by building their confidence up session by session! This has become all to well know to me recently, I have since had an amazing client who signed up 3 years a go and has not used it since getting in contact with me, this client panicked when stepping through the door on her first time back and had to sit down and chat with me for an hour or so to get them through the door. Sessions are progressively getting more and more complex and taxing working alongside her confidence levels. Even just with a weekly check up text to help keep them motivated is working well, having them now in once more for either a class or a small session on their own. Considering the mass of emotions on their first visit we now have so many laughs and jokes whilst training, which has helped their confidence so much. 

By just creating baby steps we have created a healthier lifestyle and body image. 

For anything those little steps mean everything, they can be the best stages of any journey. 

That's it from me this week. 

Cheers then, see ya. 
Beth xoxo

Drop It Like A....

Squat!!

Those things every girl goes on about, booty and leg training go to exercise. Those ones you see grown men screaming at in the middle of the gym in squat rack with over 100kg on their back. 

Whether you are on a "squat challenge" app or you've seen the picture on Facebook/Twitter/Instagram or you are simply keen to learn how to squat, this is what I will touch on  in this post. 

For someone that does tend to lift heavy weights I do take days out to focus on form and natural movement, I will still do weighted exercises just not as heavy as I would normally do. 

There has been much debate in and out of the gym, off and on the net about how to squat correctly. Depth, weight, reps, position, form, knee tracking, loading, timing and rest... Just a few of the things that people do not understand. 

Let’s start with a touchy subject, “Squat like a baby!”. This quote has been used so many times in varying ways and plenty of research blogs and published articles. 

Yes, if you watch a small child squat and crouch down to do something on the floor they have a perfect technique and seem very comfortable in that position. 

 nicktumminello.com

This is due to their joints having more space in between the bone, as a child develops and grows the gaps between joints become smaller and smaller until the extra bones (just an extra 94) fuse together to make longer larger bones. Some of the 300 original bones in a baby are made of regular bone and some are made of cartilage. Cartilage is soft and flexible to start because in babies and children, bones have to be strong enough to support the body, but soft enough to permit continued growth. But over the years the cartilage grows and slowly hardens into bone. Also, some bones fuse together. All of this is part of the normal growth process. By the time they are 8 they have smaller joint space which will limit their rage of motion in comparison to a toddler. To help prevent this limitation doctors and child therapists have recommended that a child continues to play sport and stretch throughout a young age to help stabilise the muscles and bones. As an adult you may not have the same range of motion as a small child, this is due to general wear and tear to the muscles ad joints. Also during adulthood the joint fluid breaks down and sifts away and joints become more immobile. 

Another point is that adults and children/babies have different centres of gravity due to they proportions. Look at a baby and you will see that their head and shoulders are the majority of their body weight in comparison to an adult with a majority of bodyweight coming from their lower torso and legs. By having a different centre of gravity it allows a child to maintain a  base for a squat making it easier to perform, whereas in an adult our centre of gravity is in our lower limbs/torso making us more stable to run and move properly and perform movements like squats with a more controlled manner and less risk. Babies can’t move like adults. (Period!)

You will probably notice that some PT’s will get their clientele to place their heels on weights to raise their heels, this is mainly due to short or tight hamstrings which are effecting quad activation. By raising the heels it will allow for greater quad recruitment thus building strength in these areas as it places greater pressure into the heels using the quads as the primary driving force during a squat. This is a great move for Body Building and a great activation exercise to help define and grow the quads. 

Depth… 

 

Yes thats me....

Everyone goes on about the whole “Ass to Grass” saying. Yes that is right for a full squat you would go all the way down. But what if you only wanted to recruit certain muscles during your squat?? Well that my friends would be why you change the depth of your squat, so for quad development you may decide to go for a heavier half squat and hold, or for say Hamstrings/ Quads/ Glutes you may choose a full depth squat. For some people until they master a bodyweight squat and instilling the no lifting of the heels rule they may not be able to perform a full squat in comparison to someone who has mastered the technique. Also when going heavier you may find your range of motion decreases due to pressure and weight transfer through the lower body, thus decreasing your ability to go right the way through the motion. 

BeforeI bore you all on this I'm going to leave it there. This is another one of those posts that can be split into two and addressed at another time. 

Happy Squatting. 

Cheers then, See ya. 

Beth xoxo

Back To Business...

Okay, Okay, Okay... 

Let's get this show on the road. 

For some time now I had been planning on making a big career change which would have meant I left my current job as a Self Employed Personal Trainer working out of Fitness First, to go and do something along similar lines but for a brand new concept company out in Hemel Hempstead. This was an opportunity asked of me by a good friend and professional colleague, but I have however had to cease this idea and pursue my dream career of being my own boss as a PT due to health reasons and stress. I enjoyed my time helping them get on track for preparing to launch and I wish the team a prosperous year ahead and hope that they all achieve what they expect. Good Luck! 

Some of you may or may not know that for sometime now I have suffered from horrendous migraines which can sometimes cripple me and cause me to have to cancel everything for the day. This all stems from 2 years ago when I went through a lot of stress and insomnia, which then led onto me being diagnosed with Coeliac Disease... (Doctors are useless) After passing out due to migraines and being crippled by them and seeing doctors who could not understand what I was suffering with. Finally something to work with. The pain of a migraine would knock me for six and put me back to square one, I have since been able to control this up until recently when I had two bouts of these beautiful things. 

 This does however lead onto this weeks post... 

Stress Management.

By being able to manage your stress levels and continue with life it helps a lot. Here are a few tips and tricks I have learnt and had to incorporate into my daily routine. 

1) Write a list of things you need to do for the next day the evening before. 

2) Get to the gym, its a great stress reliever, who ever thought lifting heavy things or sprinting it out on a treadmill will clear your head but it works.

3) Plan ahead.

4) Set yourself targets. 

5) Write it down, cross it off. There's something therapeutic about writing it down and then having the power to scribble it away. 

These are just a few things that have worked for me, you might find that something else works for you, and I would love to hear about it! 

Don't forget to follow my Twitter: @__Bethh 
YouTube (coming soon) search: Beth Cole PT

As always be healthy and happy! 

Cheers then, see ya. 

Beth xoxo

Missing Me???

OH MY LORD...

I've been so quiet, recently I've been under a lot of pressure which has meant I haven't had a chance to get on here and do what I can to blog. 

Let's just say I'm in over my head at the moment, hopefully I will be returning back with "vengeance". 

I have had so many new ideas and things in the pipeline that I want to work on, so watch this space. 

Keep a look out on YouTube, Twitter and Facebook for updates. 

I'll leave you with one thing... 

Keep following my Twitter and Instagram for more updates

@__Bethh

Cheers then, see ya.

Beth xoxo

Weekend away...

As you all may have heard on my social media I went away to Butlins in Bognor Regis for a 90’s Ibiza weekender. This was a party weekend but also I managed to turn it into a healthy weekend as I was staying in a Self Catering apartment that allowed me to cook for myself and Lily (well she cooked most of it), we also had a dining pass set up by one of my amazing clients who I will be introducing you all to and his amazing story! 

My first issue was how do I stay fit and healthy throughout a weekend of some drinking and partying… Well let’s start with my first day, I travelled down to Bognor in my own new car (LONG) but a fantastic drive down with my cruise control! That morning I started off with a nice 10k run, I don’t normally run but I had horses to do, so got home said goodbye to my parents when they went to work and off I went for a run (which meant I was late getting ready and packing) ooooppppsssyyy!!! Then for my 160 mile drive with a cheeky costa stop in the middle. Dinner that night was chicken drumsticks coated in honey and maple, with gluten free pasta, OM NOM NOM, whilst listening to some Deep House music as I waited and typed this part of this post up! A couple of glasses of Rosè wine (Fortunum and Mason, a gift from a client) then off we went to party our first night away watching Dave Pearce and Judge Jules till the early hours. 

The next morning, a little sore and achey, nothing a glug of Dioralyte won’t fix and off for another run…. The looks I got from those getting breakfast from the restaurants and shops, I'm obviously a alien! 

That day we also had a pool party which meant a fun time splashing around and swimming, we also had a huge game of volley ball, I may have nearly drowned a few times when diving for the ball... Ooooppppssss. 

This was then followed by a vegetarian meal from the restaurant of a mixed veg and quorn chilli! yum yum! 

Sunday well I have to admit I was so tired i didn't bother getting out of bed till 11am.... Then sat listening to some balearic music that afternoon and played on the games machines before a quiet journey home on the M25 (yes I survived)! 

Monday brought on a whole new lot of clients and a new beginning for my training, clients are beginning to want to train more and a few are now on the pathway to training for competitions. This progressions and exercise plans will follow in upcoming blog posts. 

i hope this makes you think that no matter what you have planned there is always time to exercise and stay healthy!!! 

To see some pictures and other aspects of my life follow my Twitter and Instagram.

@__Bethh 

Cheers then, see ya. 

Beth xoxo