Britain’s newest health, fitness and lifestyle magazine!

£2.00 May 2018 THE STRONG WOMEN ISSUE!

What’s delicious, Ella? Deliciously Ella dishes up!

CHARLOTTE CROSBY FROM KEBABS TO ABS!

Equipment free LBT? SIGN US UP!

“I’m not sweating, that’s just highlighter” Should you really be wearing makeup to the gym? “I passed wind whilst stretching!” Readers share their most EMBARRASSING gym stories! FIGHTING THE STEROTYPE “I went from lifting roots, How Kate went from fashion, to lifting weights!” to fighting! One hairdresser shares her amazing gym story! Contents Oh hey there! This change then inspires you, giving you the power and motivation to become active and to achieve your personal, and your fitness goals. Letter from the editor ...... 1 LetterFood for from thought...... the editor 2 One thing most overlook when it comes to FoodWaeAye! for thought What’s Charlotte got to say?...3 health and fitness is the fact that mental health WaeAye! What’s Charlotte got to say? plays a fundamental role in our physical health So.... How do the staff who look after us, So.... How do the staff who look after us, and wellbeing, which is something you’ll see within this first, and very exciting issue. looklook after after themselves? themselves?...... 4 EllaDo you tells wear us what’s makeup cooking! in the gym? Not after The year is 2018, and it is the year of the strong Doreading you wear this!...... makeup in the gym? Not after 7 woman. Following on from the controversial yet readingElla tells this! us what’s cooking!...... 8 important ‘Me Too’ movement, #GIRLPOWER is at the highest it’s been since before the Spice boohoo review... Will you be left crying? elcome to the rst issue of #FITFAM, boohoo review... Will you be left crying?.. 10 Girls disbanded, and this issue features some The Strong Women a magazine inspired by the trending The Strong Women! ...... 13 of the strongest women around, with the likes hashtags from all over the interwebs. What’sWhat’s Kate Kate fighting fighting for? for?...... 14 of Charlotte Crosby, Deliciously Ella, and Kate My amazing gym story - From lifting roots, to Farley, a young woman who is not letting her My amazing gym story - From lifting roots, to Allow me to introduce myself to you; lifting weights! disability define her. lifting weights!...... 16 Do you even lift though? We get the skinny I’m Amber Lovell, the brains and beauty It’s only fitting for the first issue to revolve onDo Female you even bodybuilding lift though? We get the skinny on (#obviously) behind this beautiful magazine. EquipmentFemale bodybuilding...... free LBT #Yaaaas! 19 around strong women, so, here’s to you, ladies. I, myself began my own personal fitness journey Recipes...IfEquipment you free workout LBT #Yaaaas! like a strong ...... wom- 21 Without further ado, an, you have to eat like one too! watching videos on Instagram and following the Recipes...If you workout like a strong woman, hashtag ‘FITFAM’, which is a tag used to group The Mental Health Issue (not that it’s an I present to you #FITFAM Enjoy! you have to eat like one too!...... 25 together people with fitness in mind, bringing issue) The Mental Health Issue (not that it’s an the internet community into one big family. Embarrassing gym stories issue) ...... 29 It was the inspiration behind my fitness journey, Embarrassing gym stories ...... 34 which has helped me become the person I am today, and this is reflected in the magazine you’re holding right now.

This magazine aims to provide women with affordable and accessible tips, knowledge and information to help them to be as fit and healthy Amber Lovell - Editor. as they can personally be. Follow me on Instagram @iAmber_ Often, health and fitness is taken too seriously, or not seriously enough. #FITFAM All it takes is a moment to put everything into perspective, which then becomes your catalyst for change. 1 FOOD FOR THOUGHT FROM KEBABS... TO ABS

he’s known for tequila, ‘tashing on’ and to transform bodies in just three minutes flat was s takeaways, but reality TV star Charlotte born. Crosby has put this behind her, revamped her lifestyle and is settling into a healthier way of Not only did the workouts change Charlotte’s life. body, they changed her life, as what she released soon became the UK’s best-selling workout DVD, It has been seven years since Charlotte shot to selling over 100,000 copies in the first fame in MTV’s hit show, Geordie Shore, and month, and over 400,000 more since now, she’s back with a series of her own, The its release. Charlotte Show; A reality TV Show that details the rollercoaster ride that is her life. Aside from the benefits that can be reaped from revamping your In an exclusive interview with lifestyle, Charlotte says her mum is #FITFAM, Charlotte shares the her biggest inspiration for the DVD, most important parts of her saying: “My Mum spurred me on fitness journey that have made to make a change because she her the woman she is today. could see how much junk food I was eating.” “Drink plenty of water and prep lunches if Having previously been seen you’re in work, take drinking more booze than water Good news ladies, your FroYo might not be as bad for you as you once thought! your lunch and snacks and chowing down on burgers, A study has found that eating yogurt twice per week can reduce the risk of both with you!” Charlotte has just released her heart attacks and strokes by up to 30 per cent. own cookbook, full of recipes This is just one of the tips the TV star that promote a healthy lifestyle; Researchers from Boston University found that the calcium content and the lives by since launching her fitness Yet the book shows Charlotte natural fermentation of the delicious dairy treat bene t heart health, and helps empire. hasn’t turned her back on her to reduce blood pressure. partying days as it even includeds Aside from the buzz after premiering a hangover cure! Now that we know yogurt’s good for you, here’s her new TV show, Charlotte is currently a recipe for some mango FroYo for a #CheatDay revelling in the success of her health and We all know Rome wasn’t built in treat lifestyle range, which includes workout a day. Charlotte told #FITFAM the INGREDIENTS METHOD DVD’s and a new cookbook; ‘Live Fast and fundamentals of changing your Lose Weight’. lifestyle:

4 cups of frozen mango In a food processor, combine the Speaking on this, Charlotte said: “I’m “Eat less and move more” 1/2 cup plain Greek yogurt frozen mango, Greek yogurt, vanil- overwhelmed and delighted, it’s enabled me 2 teaspoons vanilla extract la extract and honey. Blitz the mix- to build my house in Newcastle and to be “Don’t be too harsh on yourself... 3 Tablespoons honey ture until it is creamy, it should fitter, happier and full of energy!” If you fall off the wagon, just get take about 5 minutes. straight back on!” After a series of unflattering pictures of her Serve the FroYo immediately or in an orange bikini appeared online, Charlotte “It really is that simple” freeze it until ready to SERVE managed to drop four dress sizes and from

#FITFAM Don’t forget to tag @FitfamMagazine when you that, ‘Charlotte’s 3 Minute Belly Blitz’ a DVD ‘The Charlotte Show’ can be caught at 9pm make this! sharing is caring! #preach that featured a series of workouts that were set on Wednesdays on MTV. 2 3 my mind off of the day I’ve h a d .”

IN SICKNESS, AND IN HEALTH Not only do staff feel pressure A tale of the unsung heroes from their roles, they also feel With the NHS turning 70 this year, we wanted to “Even if I had a busy day at pressure from colleagues and take the time to find out if those at the heart of our work, I’d still go to the gym – the demands of the job, as the beloved National Health Service are able to live a especially if I’d had a bad day. 2017 study also found that healthy lifestyle. #FITFAM takes a closer look at “It just helps me reset my 52.9% of staff had gone into how those who have helped look after our country mind and release my fury in a work feeling unwell because of for 7 decades take care of themselves. productive way” pressure.

A 2017 survey conducted by Psychotherapist, Laura Single mum of two, and e all know at least NHS England of 1,000,000 Morrison believes there’s a paediatric nurse, Jo Kitcher, has one doctor, nurse, NHS workers across the strong link between mental, experienced this. or paramedic who country found that the number and physical health. works hard to ensure the health of staff who were feeling ill On a typical shift, Jo starts work of others is a top priority. due to work related stress has “Exercise boosts endorphins, at 7.45 in the morning, and grown to approximately 38.4%; and it can be a good way to some shifts and on my days off, phlebotomist, which means, often doesn’t So... How do the staff who keep an increase on 2016’s figure of channel out the negativity. I complete longer, more intense like a she takes blood from leave until us fit and well, keep themselves 36.7%. training.” patients to help diagnose their 8.45 at fit and well? “A change of physiology can condition... Kind of like a night. Speaking of the mental and change your psychology.” “It’s good for mental helpful vampire. The NHS is one of the largest physical demands of the wellbeing in the job I do, and employers in the world, job, Faith said: “The job Another NHS worker who I enjoy it!” “On a typical day, my employing approximately 1.4 keeps me fit, but the stress is deals with some of the most alarm goes off at 5.30. million people and #FITFAM counterproductive, which is critical emergency cases in ythe Inbetween calls, Sophie and her is lifting up the bandages, and why I go to the gym.” “My shift should country is Sophie Holt, a 30 team are kept busy. taking a peak into their world. year-old paramedic. normally be 7.5 hours, but it can vary to a 10 “Not for exercise but just to “If we aren’t out on an incident, hour shift.” “My alarm goes off at 5 am,” de-stress.” For the last four and a half we are studying, or practicing years, Sophie has been one of medical scenarios. Once we have “Whilst I’m on shift , “Most days the 25,000 paramedics in the completed an incident, we return I spend most of my time I wake up country who get up at the crack to base, refuel the aircraft , and running the department, before my of dawn to respond to the most restock the equipment ready for making sure my colleagues are alarm clock urgent calls of both life, and the next incident.” goes off death. okay with what they’re doing for the day, handling rota’s and though, A typical shift for Sophie It’s not only the staff on the obtaining blood test samples sometimes begins with checking medical frontline of the health service from patients.” at 4 am. I equipment and the Air who are constantly on the go, tend to just Ambulance, alongside various whilst struggling to fit exercise Zoe see’s exercise as an lay there fuel checks and briefings. in on top of their schedules, it’s important part of her routine thinking...” staff in roles we’ve hardly heard although, she often doesn’t have Faith begins, Sophie, who works five, 10 hour of who struggle to find time to fit enough time, telling #FITFAM: shifts in a row, consisting of exercise in. “...If gyms three early shifts and two late shifts has to ‘prioritise exercise “Sometimes, I have time to #FITFAM were open Zoe Clements is a 27 year-old exercise, but it can be hard. I 24 hours, I’d to fit it in.’ with a fundamental role in the exercise to keep fit, and to take be there in NHS. She is a senior-lead a jiffy.” Nurse, Faith Melandres, frequently shares her “I train for short periods after fitness journey on Instagram @NurseF8 5 4 conducts observations, this article who are so dedicated to lead by example without They say ‘no pain, no gain’, but is looking pretty whilst you administers medication both to the NHS that they put the even realising it, and these train really worth it? orally and intravenously, writes wellbeing of others first, and ladies are the ultimate symbols doctors notes and more. their own wellbeing second. of #GIRLPOWER, and are truly #FITFAM investgates... #FITFAM’s Strong Women of ontour, highlighter enough to Although she’s on her feet all They really encourage everyone 2018! and luscious lashes are “By wearing makeup, it gives go to the day, Jo still exercises on her something you’d see in bacteria something to attach to, gym, and for days off. the queue to get into a especially as we tend to touch our some women, nightclub, but it’s becoming a faces a lot when we’re sweating.” makeup is a part of

much more common sight in that equation.” Jo said: “Mentally and WHAT CAN WE DO TO SAVE OUR NHS? your local gym. Someone who knows a thing physically, exercise makes me Both financially, and from a staffing aspect, or two about sweating, and If it makes you feel good, and feel good and helps with my With the beauty industry in the squatting is Emily Cole, a gets you to the gym, is it good for joint problems.” the NHS has been struggling. UK coming in at an estimated £17 personal trainer and power lifter you? billion and the fitness industry from Hampshire. “As a single parent with So... What can we do as a collective to relieve coming in at an approximate £4.7 Not in the eyes of Dr Langdon; two young children, I don’t some of the strain? billion, it’s no wonder brands Emily, a keen advocate of wearing emphasising the dangers further, feel I have enough time to such as Clinique, Sport FX and makeup in the gym said: “I wear Dr Langdon said: “One should Eyeko have cottoned onto this it because if my face goes red, it ideally avoid wearing makeup look after myself.” It’s simple things, such as buying your own paracetamol or anti-histamines instead of and launched a line of fitness covers it up. I just enjoy wearing at the gym, as this can stop your friendly make-up, that aims to makeup, especially if I’m in a skin from breathing. getting a prescription that can make a world of stay put during a workout… baggy gym t-shirt, it makes me On whether she feels difference. look less like a boy.” “Sweating, along with high pressurised to go in if she feels It costs both yourself, and the NHS a lot But does the price of beauty come temperatures experienced unwell, Jo said: “Yes, definitely, less to buy them in a supermarket than pay a at a deeper cost? Emily is not alone. A survey during exercise can cause open and my colleagues too!” prescription on fee. conducted by #FITFAM found pores which can easily become Aesthetic doctor, Dr Selena that 58% of women either always blocked with pigment particles In a statement issued by the Although we shouldn’t be put off going to the Langdon thinks so. wear makeup to the gym, or said of makeup, natural skin oils NHS regarding the findings doctors, see if a pharmacist can help you first. it depends on the time of day and pollution. This leads to of the survey Neil Churchill, Speaking to #FITFAM, Dr they’re attending the gym, with congestion, breakouts and It could save you from wasting time reading Director of Patient experience Langdon said: “Gyms are a many stating they’d feel self- eventually uneven skin texture.” outdated copy of Horse and Hound magazines in at NHS England, said: “Staff perfect breeding ground for conscious without it. are going above and beyond the GP surgery waiting area. bacteria that cause acne. Gym So is looking #supercute worth it? to deliver the best care under We can also support charities to help those mats, exercise and weight Confidence coach, Trish equipment are exposed to lots of Blackwell, who specialises in the pressure and these results show who help us in our times of need. Charities #NotTodaySatan that staff appreciate the efforts such as Cavell Nurses’ Trust provides support hands and feet when repeatedly fitness industry said: “The key for used throughout the day. many women is to feel confident of managers to listen, support to nurses, midwives and healthcare assistants and act on staff concerns. in the UK when they’re suffering from either personal or financial hardship. For more DR LANGDON’S TOP TIPS Nevertheless there are warning information on this charity please visit www. “We need to sweat to at the gym, I would advise a Finally, remember to always signs NHS employers will need cavellnursestrust.org/about cool ourselves down mineral-based makeup or a apply sunscreen before you to do all they can to ensure when exercising in order tinted moisturiser which tend head out. SPF protects against the NHS supports our staff to maintain our core not to clog the skin as much sun damage, skin cancer and to deliver the high standards temperature, and to help when mixed with sweat. premature ageing. I always expected by patients.” advertising space rid our skin of impurities It’s important to wash your face advise that SPF 50 should be such as sebum and dirt. By immediately after exercising. worn on the face 365 days a Although it is a seemingly dark adding a layer of makeup Cleansing correctly is vitally year.”

#FITFAM time for the NHS due to the these impurities get important. Avoid oil-based ever increasing staffing issues, trapped. cleansers, unless you have very and a tighter budget, there are If you really can’t go dry, sensitive skin as they many others like the women in without some coverage can lead to blackheads. 6 7 From Youtube, to your table Popular blogger, Ella Woodward tells us what’s cooking before the launch of her latest cookbook. fter changing her diet to save her life, “I like having following a string of health problems, lots of tins of Ella Woodward, popularly known as beans, chickpeas, ‘Deliciously Ella’ is preparing to launch coconut milk, plum her plant-based book this summer, and tomatoes too, as #FITFAM were lucky enough to score an well as packets of exclusive interview with the highly successful oats, brown rice, blogger turned restauranteur. quinoa and lots of nuts, as these are Boasting 1.3 million followers on her great staples for Instagram, @deliciouslyella, there’s no doubt any meal!” that Ella is a busy woman who is high in demand, so how does she keep herself sane? Although Ella maintains a healthy Method: Speaking exclusively to #FITFAM on how to diet, her go-to Preheat oven to 180c, keep yourself healthy, Ella said: comfort food is fan. an apple crumble, Cut your pear into slices and place them “Find what makes you happy!” but not any apple crumble; it’s one on a baking tray with a tablespoon with ‘an oat, “There’s no size fits all with anything in life, of maple syrup and that includes what we eat and how we almond, cinnamon PEAR, CINNAMON and a teaspoon of take care of ourselves, so find the balance and maple top.’ cinnamon. that suits and satisfies you physically and & Roast in the oven for mentally.” “It’s one of my all time favourite foods!” WALNUT PORRIDGE 15-20 minutes until By Ella Woodward golden, adding the Whilst her books boast an exotic variety of As well as keeping herself satisfied with her walnuts right at the feasts, she starts her day in a very simple favourite foods, Ella keeps her mind and This creamy pear, cinnamon & walnut porridge end to toast. way with “lots of porridge”, telling us her body in check with her favorite exercise, is the perfect breakfast! It takes just ten minutes While your pear is or so to make and it’s full of flavour. I love favourite recipes from her most recent book yoga. baking in the oven, baking the pear in thin slices with a little are the “Chickpea and chilli in baked sweet make your porridge; maple and cinnamon, and then throwing in place your oats, milk, a potatoes, as well as the Chana Masala with “I love yoga, I find it really calms my mind” the walnuts at the end so that they go nice and teaspoon of cinnamon Aloo Gobi and coconut rice.” crunchy. I then add them bowl to a bowl of and a tablespoon of So what are Ella’s top tips? creamy almond milk oats and dig my spoon in! maple syrup in a pan To ensure she has everything needed, Ella has “Remember, for anything to be sustainable, over a medium heat certain cooking essentials that she cannot live it has to be enjoyable. Take inspiration from Ingredients and cook for around 5-8 without. anywhere and everywhere, but then adapt it 1 ripe pear minutes until smooth to work for you!” 100g of porridge oats, and creamy. In her pantry you’d find lots of spices as she 2/3 cup 250ml almond milk, Once your pears are says: “they’re such an easy way to add flavor We all know breakfast is the most important 1 cup cooked, place them on top of your porridge to anything; cumin, paprika, cayenne pepper, meal of the day, with food on our minds, Ella 1 teaspoon of cinnamon with the chopped walnuts and enjoy! #FITFAM mustard seeds, ginger, turmeric, cinnamon shares with #FITFAM the recipe for breakfast 1 tablespoon of maple syrup Handful of roasted walnuts. Ella’s new book is out August 2018! and chilli flakes are musts for me. success! For more recipes, please visit www.deliciouslyella.com! 8 9 #FITFAM workout of the It had a wide band which was really nice be- month, written by personal cause it helped hide some of my unwelcome BOOHOO trainer, Claire Simpson. curves, giving me a sleeker silhouette.

Whilst I gaze at myself The racer back vest was really great - The glistening in sweat, I stripes down the side were quite flattering, ...LITERALLY begin my review of yet because they were the same material as I’m Foxy Cleopatra and I’m a whole lotta have put two and two together, to create the this outfit. the leggings, the top kept riding up and I was woman! Wait, no, I’m Amber Lovell, editor, ultimate plus size fitness range… constantly pulling it down. creator, and founder of #FITFAM, and yes, I Boohoo is an affordable, online fashion am a whole lotta woman! giant that describes itself as the ‘young, The leggings were quite For fashion, the outfit was perfect, but for inclusive brand’, catering for men and women unforgiving; they fitness, it wasn’t ideal. As women, there’s nothing we find more of all shapes and sizes. enhanced every lump frustrating than ordering stuff online, waiting and bump my thighs had to offer, and the You could look cute and not workout, or you for it to arrive, and realising how rubbish the They were kind enough to send me some stitching of the red bottom of the leg was too could workout and not look cute... things we’ve ordered are; gym wear from their newly released plus size tight for my calves, which are pure muscle athleisure range; will it live up to the hype? from my dedication to spin. The verdict is... This month, I’m reviewing gym wear from Boohoo, because who’s got time to wait for When I look for gym wear, I have to be weary Boohoo, you tried, and you failed! next day delivery? of the length, as not only am I plus sized, I’m Whilst my size is no 6ft tall, so I have to make sure the length of surprise, I’m conscious of both the top, and the leggings is a suitable WHAT’S IN YA BAG?! the risks that come with length for me, as I don’t want a top that’s too being overweight and with short, and leggings that cut off around my body scrub, and a face scrub too, both of that in mind, I’ve been calves if they’re supposed to be full length. When you first start going to the gym, which are essential for ridding your skin of making a change. you’re constantly forgetting things, or realis- any sweat and oil after the gym. I opted for a pair of long length leggings, a ing things that you need, but don’t have with I’ve tried many matching sports bra and a T-back tank top. you, so we ask our guests what’s in their bag. I’ve also got Treseme Moisture Rich Sham- different classes In this issue, we’re asking out Editor in Chief poo, conditioner and masque, because I feel and various gym The leggings are black, with a red stripe Amber Lovell what’s in her bag. it’s important try and put back in as much as workouts, but the down the side. They are high waisted, long in the chlorine strips. one problem I seem length, and at the moment, don’t seem to be So Amber, What’s In Ya Bag? to have is finding gym see through at all, however, let’s put them to Digging deeper, I’ve got Palmer’s Cocoa But- clothes that are stylish, the test with a vigorous workout. “My bag is chaotic at the moment. ter for my skin, a couple of deodorants - A functional, and most roll on and an spray, as well as a cheap little importantly, opaque. I’ve tried the outfit with this months’ As well as being Amber, and Editor in Chief, Zara perfume. I’m also a swim instructor, so my gym bag For under £10, a little spritz goes a long way, doubles up as a swim kit. and you’re always complimented… Well you The plus size industry is are if you’re me! worth about £5.7 billion in Right now, I have Havaiana flip-flops as a the UK, but the market for poolside essential, I also have baby powder, Aside from my spare clothes and underwear, athletic clothing is even larger; because after swimming lessons, I’m often in that is about it! Valued at £7 billion. a hurry to get out of the leisure centre. It’s a mess in here though, so I’m going to go

#FITFAM Online fashion retailer In my washkit I have a loofa, to exfoliate the and tidy it out!” Boohoo have clocked this, and chlorine away, as well as a Soap and Glory Follow Amber’s fitness journey @iAmber_ ! 10 11 2018 the year of the strong woman

We’re not even half-way through the year and we’ve already seen some crazy stuff; we saw the women of Hollywood unite on red carpets with ‘Times Up’ badges, we’ve seen both men ADVERTISING SPACE and women speak up in the #MeToo movement, Katy said sorry to TayTay and we’ve even heard rumours the Spice Girls will be touring again (#yaaaaas!) But what does this all mean?

It means that women are uniting, and when they unite, they become stronger, together.

So, lets celebrate that strength, ladies!

This next section features some pretty strong women with very unique stories to tell, as well as the opportunity to become a strong woman yourself! #FITFAM

12 13 per week with two additional also uses it to change peoples’ something, but then they look HITTING DISABILITY WITH HER BEST SHOT gym sessions. She started perceptions of disability. at someone like me and Kate Farley spends her days reporting on catwalks and her evenings putting up a fight, but in no way your typi- once per week and this used “It kind of makes me feel like a he’s defied doctors, she’s a pioneer of disability “He was the first trainer who to tire out her immensely. So normal able bodied person,” she “then they think ‘oh she’s defied her friends, boxing, with her dream being I approached and he always her fitness has seen a massive said actually maybe I can!’” and now she’s defying to ultimately get the sport into adapted the sport so that we improvement along with her the odds. the Paralympics. could do it. physique, strength and boxing “Because when you associate Richard Lane, Head of “He’s never said that I can’t do ability” someone with having a Communications, at disability Going from a fashion journalist The fashion journalism something and we’ve always disability it can often be quite charity Scope, said: to female boxer, Kate Farley is graduate first got into boxing in worked round certain things. Whilst being busy improving negative, or you wouldn’t “It’s absolutely fantastic to see jabbing, ducking, weaving her 2017 after a one to one training her fitness, Kate has also necessarily expect them to be what Kate has achieved. This way out of the disability that session with former Gladiator “He makes me feel like I’m a become an inspiration and a into fitness, so it makes you feel is a great example of how a once held her back. Nikki ‘Scorpio’ Diamond, proper boxer.” role model to others. amazing.” few simple adjustments can and she has been flying like a make a massive difference. Far Kate was one of the 11,700 butterfly, and stinging like a bee Also a qualified boxing “I receive messages everyday “It makes me feel very too many disabled people are women who have joined a ever since. instructor, Matthew has been from somebody to say how empowered!” being excluded - in all areas of predominantly male based training with clients for the past inspired they are, which is so life - by negative attitudes and sport in the past year. “In our session we did different five years, and he trains Kate lovely, or a parent who’s got a After being featured in a mini- misconceptions about what workouts and different exercises from one of his Bournemouth child with cerebral palsy, they documentary with UniLad, they can and can’t do. Not only is she hitting out and we tried a bit of boxing at studios. honestly say the nicest things to Kate has been approached by against the male stereotype, the end and I just completely me, and I read their messages the BBC, who are making a “Attitudes need to improve, she’s fighting the stereotypes of fell in love with it.” “Kate is the only client I have and I think ‘Oh my god, I am documentary on her journey as and clubs, groups and activities disability. with cerebral palsy. Therefore, not worthy of any of this!’ It’s so ‘GirlBoxerWithCP’. must do all they can to be “I just found it so empowering” I’ve had to adapt many of the crazy!” accessible and open to disabled Kate is a female boxer with exercises we do to work with One of the main outcomes for people.” a difference; she has cerebral Nikki Diamond, the woman her condition. We train in our Kate recently met a young girl the coverage for Kate is the palsy, a lifelong condition who introduced Kate to her knees rather than on feet and with cerebral palsy who was so additional exposure, which is Kate isn’t just, that affects movement and new passion said: “She [Kate] is have to focus on other areas excited to meet her she cried, going to help her break down ‘GirlBoxerWithCP’, she’s an co-ordination, but this has not an inspirational young woman of the body that need more because she had been following the barriers that those with inspiration to all; put her in the corner of the with determination drive and a focus due to their restriction in Kate’s boxing journey, and she disability often let hold them ring. great sense of enjoyment of life,” movement.” now wants to be like her. back. She has designed her own form

“I would just like to pioneer of boxing by boxing on her “It’s cool to prove people The former Gladiator, turned “Kate has progressed “I think when I was growing it as much as possible, and it’s knees, and in doing so, she has wrong, to show people that martial arts instructor fantastically since starting up it was really important to just becoming a way of life for punched down the barriers the impossible is actually continued: “Kate is the sort and now trains three times have a role model. I can also see me. My main message is to and is paving the way for other possible” of woman that once it from a parents perspective; reach out to as many disabled people with, and without - Kate Farley she sets her mind to if they’ve got a disabled child people as possible who perhaps disabilities to get active. something it will be it can be quite daunting not Kate met with #FITFAM to think they’re not able to do achieved, she does not knowing what the future will 2018 is the year of the strong discuss the whirlwind of a put limits on herself, I bring them. If they can see woman, and Kate is just that, a journey, that’s seen her go from am very proud of her someone like me who’s, strong woman. freelance fashion journalist, to and all she has achieved trying to break the mould ‘GirlBoxerWithCP’ in a matter and will continue to if you’d like, and just trying “Always try to be the best of months. achieve!” do something that hasn’t Kate’s newfound been done before, then that’s version of you; never At 28 years-old, Kate isn’t what passion found her going to encourage their think that something is you’d envisage when you think Matthew Furnell, child to do the same.” impossible.” of someone with cerebral palsy; personal trainer and Like others, Kate uses

#FITFAM Catch Kate on Instagram she trains three times a week nutritionist. exercise as a release, yet she @GirlBoxerWithCP. with her personal trainer, and Kate shooting with The BBC for her 14 Kate training with Matthew Furnell 15 My amazing gym story! “I became a powerlifter by accident!” It was 2015, and By Laura Shea I had just begun working in a gym environment. This month’s amazing gym story comes from a hairdresser from London. At the time, I was working in a gym that 27 year-old Laura Shea, who is also a personal trainer went from lifting focused heavily on, well, heavy lifting roots to lifting weights in international powerlifting championships, and I would spend most of my time watching others lifting, or completing heavyset workouts; but all this watching never made me feel inspired, or want to try it. training that dismay I way. was already One day, during a bit of banter with some competition ready, and I would be competing recent study found that women are regulars, I got challenged to do a heavy set on Another regular was watching me beat the boys in four weeks time at my first southwest stronger than men, and one woman who the leg press. and said I obviously had a lot of harboured competition! put powerlifting to the test is #FITFAM’s strength and advised that I should look into very own Rebekah Dixon. Two of them went before me to see what they lifting in general or powerlifting as a sport. I had never done lifting in my life and I’m could do, and as always, I assumed my usual role already about to compete representing the entire As a frequent visitor of the gym, Rebekah and watched. southwest - wow! wanted to see what it would be like to be an I had to research what powerlifting was and what accidental powerlifter, so she undertook the The first guy did 210kg for eight reps, it was all about and I started to give it a go. Fast forward six months, and I had competed in challenge, competing for the non-existent title of a few different powerlifting championships, and #FITFAM Powerlifter of the Issue. The second guy struggled to get just two at that “Powerlifting is competitive form of weightlifting by August 2015, I came first in the All England weight, and then suddenly, it was my turn. that is made up of three main lifts, The squat, the Championships, which automatically gave me Can you be an accidental By Rebekah Dixon bench press and the deadlift, all to be completed a place to compete in the Common Wealth powerlifter? They offered to take the weight down to see at the competitors maximum weight.” Powerlifting Championships in Canada. where my maximum was at, but I said no. Even * Spoiler alert * if I couldn’t move the weight, I just wanted to I was nervous, and I competed to the best of my You can. feel how heavy it was, and in theory, I wanted to My first attempt at the lifts were: ability but sadly, I didn’t win any medals. feel how strong they were. Squat: 30kg New Years Day, 2018. Bench: 20kg I did, however, come fourth out of 14 nations, I released the clips, and brought my knees Deadlift: 40kg and I’m pretty happy with that! It was a weird day to plan to go to the gym, as towards my chest, and to their dismay, I was I had been working the night before so hadn’t able to push the plates away, not once, not twice, At first, my techniques weren’t great, so I sought After going from spotter, to squatter, my thought that I would be hungover (or still but ten times; twice more than the first guy, and professional advice, which is when I came across maximum weights have increased significantly drunk). Nevertheless, I had booked in a PT eight more than the second. a lifting club specialising in powerlifting and to: session with my trainer, Jake. weightlifting. Squat: 142.5kg I’d beaten them both! Bench: 82.5kg I went along to an open night and I fitted right Deadlift: 167.5kg ************************************************ #FITFAM “I’m not sure who was more in! 10am: Woken up by Jake calling me saying I amazed; me, or them!” And this was all in nine months from that leg was late. #SHIT! The coach who runs the club said I needed press to representing England! I had no idea I was that strong without ever to perfect a few things on my lifts, but to my 16 17 “I have never felt so proud of Do you even lift though? 10:05: Downed three shots of Pre workout and myself!” forced myself to eat half an apple (I was late, Still This issue is celebrating the strong women in the world; whilst taking to the stage in a teeny-bikini takes mental strength, there are drunk, and I hate breakfast on a good day!) hours of commitment go into making that body bikini ready! Lauren Irick tells #FITFAM more! Jake and I were literally bouncing off the walls. teroids, fake tan and men more!” further on her body and My legs were shaking so badly at this point, both 10:20: Arrived at the gym, very hyper/ still in swimwear so small, nutrition, it changed her life in from excitement and from over doing it majorly! drunk from the night before. you wonder if they’re To the average person, when an unexpected way. alright are the overpowering you see someone lifting weights I probably had done a total of eight to nine sets stereotypes of bodybuilding; a in the gym, you’re only seeing “Now, I coach people for either of about 10 reps a set at this point! somewhat artform of a sport that one side of the commitment that lifestyle goals or competition requires hard work, dedication person is putting in to work on preparation online.” I was so full of pump and adrenaline from doing and discipline. their body, on this, Lauren said: that that I was I was raring to go and smash all “My schedule is still similar to my personal bests! Like a fresh spraytan, #FITFAM “It’s like having another what it was, but just not as strict! is going deeper and darker into job!” Usually, there’s some variance, So, managed to bench press 50kg, when before the world of the International but consistency is key!” Federation of Body Builders to I was only on 30kg, and I managed to do some “I used to get up and go to the Q and A heavier deadlifts and shoulder press too! uncover the hardwork that the gym right away to do my cardio athletes must do in order to be and lifting, then I’d go back the best. What’s the thing that So, can you be an accidental home to shower and pack all surprised you the most powerlifter? my meals, and then drive to my about bodybuilding? “I learned more about 8-5 job. I’d come home, make The Squat Rack of Doom! myself, my body and dinner, do prep food, do laundry Hell yeah! I certainly was that day, and I have Competing! I couldn’t nutrition that I ever and wake up and do it all over not been able to do the same weights since! believe the number of hours Before this session Jake and I had been working thought I would know” again.” on getting me to squatting 80Kg and benching that went into it! Also, Although, if anyone asks me what my one rep 50Kg. Before that day I was comfortably posing is something I sorely max is, I will always refer back to that amazing 30 year-old Lauren Irick is one In an exclusive survey squatting 60Kg. underestimated! New Years Day! Safe to say, the next day, it was a of the dedicated women who conducted by #FITFAM, it compete each year in IFBB Pro was found 77% of respondents struggle to move! What keeps you motivated? So we were fairly confident, competitions from across the haven’t ever considered world. bodybuilding, with many citing I remember saying repeatedly; that they lack the discipline and Motivation has a natural ebb “yes mate, I got this, I can go to Whilst her love of exercise was determination to be an athlete and flow. I am currently on a 80!” the driving force that ignited of such, alongside this, many break from competing after 3 her passion for bodybuilding, women who partook expressed straight seasons no break! My I racked up the bar and managed to squat 80, my Lauren said she has always been that they felt bodybuilding was motivation right now is my goal, with ease! I was elated, so thought I could active. ‘too masculine’. health and feeling good! When see how far I could go, managed 85, then kept I am conscious about what I adding 5s until it got to 100. “I have been a lifelong athlete; Lauren thinks that women put into my body, I feel much should overlook this; and urges better physically and mentally. When it was at 100, it was like the whole of the “I was more of a cardio bunny, women to give bodybuilding a gym had taken a break to watch me, (there was but I started powerlifting and go. If you ever feel like quitting, about 5 people In their all who I recognised, and enjoyed seeing strength gains, what keeps you going? had given the standard gym nod to on more than The 100Kg squat! however, my body didn’t look one occasion, so felt like they all had my back). how I wanted still.” “Yes, It’s not for everyone My commitment to myself and Follow Rebekah’s fitness journey because it’s so intense, a desire to succeed and reach @FITFAMMAGREBEKAH I remember this moment so vividly, “I hired a nutrition coach but it truly is a great my goals is what keeps me and when I started seeing the way to learn more about going! #FITFAM doing the squat shuffle, and managed to do changes and how my food could THREE, ass to grass squats with 100Kg resting yourself and nutrition.” change my physique when Follow @Lauren.Irick for the rest of her on my traps. paired with lifting I wanted journey! Aside from educating Lauren 18 19 HIIT IT GURL! TRANSFORM YOUR BODY IN MINUTES!

Exercise can be a cure for “Last but not least at all, it helps so much everything. with mental health and with stress manage- ment, depression and anxiety! Feeling grouchy? Do some star jumps. “Basically exercise makes you a Your back hurts? better person and will contribute Go for a swim big time to healthy ageing so you can be a better grandma one day You’re feeling sad? too!” Hit the gym! “HIIT training is time efficient, and you get ADVERTISING SPACE more bang for your buck pretty much. You Up burn fat fast, and built lean muscle. and down the country, “You also raise your metabolic rate so you GP’s are prescribing burn more calories for hours after you fin- exercise to cure a variety ish - #twinning. Also, it’s a challenge and who of ailments, and on doctors doesn’t like a challenge?!” orders, we’re prescribing you with TIME TO HIIT IT! a HIIT LBT workout to help you look good, and feel even better. The exercises can be modified to suit your needs. If you’re at the beginning of your Claire Simpson, a personal trainer at an ex- fitness journey, start off easy, and work clusive leisure club in Sheffield discusses the your way up. benefits of exercise:“So, obviously exercise has loads of benefits, but mostly it’s hugely Push yourself, but don’t push yourself too important for a healthy body and a healthy hard. If it’s painful, don’t do it, gurl! mind. Perform exercises for 40 seconds at max “It helps to maintain a good body compo- effort and then rest for 20. sition and keep your heart strong. It’s also Repeat 4 times with 1 minute rest between good for your bones, as well as your muscles rounds. and both of those are pretty important!

#FITFAM Burpees: They’re the devils work, but “ It helps improve your energy levels as well they do devilishly delightful things to your as your quality of sleep and relaxation while body. also reducing the risk of chronic disease. 20 21 Jump lunges: Start in a lunge position 10 high knees: Start with hands overhead, and your body with the back knee bent and front thigh Start with feet together, stretched out. parallel to floor. Run on the spot driving your knees up to your chest for 10 counts, Drop hands to floor Jump up and swap legs over,

Brace you abs and jump feet out wide And bend your knees to while dropping your hips back into a squat. Jump backwards into a plank, bracing your land softly. abs. Keep core braced and shoulders over hips. 10 mountain climbers: Drop down into a Aim for full-range plank knee to floor lunges Keep your chest up, with every jump. jump feet back in to start position. Repeat Easier: Stepping quickly pausing in the lunges squat and spending Jump feet in towards your hands, Harder: Jump higher, minimal time with feet change quicker! together.

Walkout and jump: From standing, Easier: Bodyweight squats Walk your hands out to a plank, Harder: Squat jumps Drive your ..And breathe. knees These exercises can be completed any- to where,without any equipment whatsoever, chest so ladies, you have no excuse not to HIIT Then jump up with arms overhead. again IT! for 10 counts. Easier: Step in and out of plank, no jump. Walk them back in, pushing your weight- Be sure to share your workout videos on Harder: Drop chest to floor from plank. back onto your feet and jump. Easier: Place hands on a step during moun- Instagram, tagging us @hashtagfitfam@Fitfammag! -

#FITFAM Easier: No jump tain climber mag! Harder: Add in a press up with each walk Harder: More speed! out/tuck jump. Drop Squat: 22 23 HANGRY NO MORE!

veryone knows that diets are NOT the control your weight, your moods and even E one. improve your health in the long term by You’re either, hungry, grumpy, or both, but reducing the risk of developing debilitating fear not, #FITFAM is giving you a taste of the illnesses such as type 2 diabetes, heart disease good life; one that’s wholsesome, nutritious and even cancer by consuming a diet consist- and delicious to keep the ‘Hangry’ version of ing of foods that are high in vitamins, fibre you hidden. and potassium.

In this issue, we’re giving you the perfect ex- Personal trainer, nutritionist and author, ample of what a well-balanced diet looks like. Polly Hale has written four recipes for #FITFAM to give you introduce you to a Alongside this, a well-balanced diet can help perfectly balanced diet. BREAKFAST THE FIRST MEAL OF THE DAY DOESN’T HAVE TO BE BORING! ADVERTISING SPACE Apple Pie Pancakes with Blackcurrants

Pancakes are my favourite breakfast, they keep me going all morning! If you’re short on time make the batter the night before and leave in the fridge. INGREDIENTS (Serves 1) 100g applesauce 1 egg 25g quinoa flour 25g pea protein ½ tsp baking powder ½ tsp cinnamon Stevia to taste 160g blackcurrants METHOD Simmer the blackcurrants with 2 tbsp water & a pinch stevia to taste, until syrupy but still

#FITFAM chunky. Set aside. Whisk all the pancake ingredients together. Heat a non-stick pan and pour the batter into the pan. When bubbles appear after 2-3 min- utes, flip the pancake over and cook for a further 2-3 minutes. Serve with the blackcurrants. 24 25 Method

LUNCH Preheat oven to 190C/375F/Gas Mark 5 AKA THE BEST PART OF YOUR DAY AT WORK Mix all the dry ingredients together thoroughly. CRUNCHY QUINOA SALAD Beat the eggs and mix with vanilla extract. Combine the wet and dry ingredients and mix thoroughly to form dense, sticky dough. This vegan salad is still packed with protein, something non-meat eaters are often missing. Line a tray with baking paper and transfer the dough onto it. For non-vegans, a chopped hard boiled egg would be a tasty and nutritious addition, or serve Form a rectangular or oval loaf with your hands, about 1 inch (2.5cm) thick. it in halved roast peppers as a stuffing. Bake for about 20-30 minutes, until it just starts to brown and is firm to the touch. INGREDIENTS Take out of the oven and cool for about 10-15 minutes. (Serves 2) Turn the oven temperature down to 150C/300F/Gas Mark 2. Carefully slice up the loaf into thin slices. 50g uncooked quinoa Place the slices onto a wire rack and put back into the oven. 50g whole Hemp Bake for further 20-30 minutes, until golden brown on both sides and firm in texture seeds Let cool completely before eating. 1 carrot, finely chopped 1 red pepper, diced DINNER EVERYONE LIKES DINNER, BECAUSE YOU GET AFTER DINNER MINTS! ½ avocado 1 red onion, finely chopped Healthy Fish & Chips 1 tsp. olive oil erve this with peas or mushy peas for authenticity. Peas are a great lil’ legume. They’re great Extra salad to serve S METHOD for maintaining bone health, and they’re also high in fibre, low in fat and they’re a great source Rinse & cook the quinoa as per pack instructions. of vegetable protein! Yes peas! DRESSING INGREDIENTS Heat 1 tsp oil in a pan, soften the onion, carrot & pepper then METHOD transfer to a bowl. INGREDIENTS 2 tsp. olive oil Add the hemp seeds and avocado to the bowl along with the (Serves 4) Preheat the oven 180˚c. 2 tbsp. red wine vinegar cooked quinoa. 4 x 125g white fish fillets Put 1 tbsp. of the fat into a baking pan, then 1 tbsp. lime juice Mix together the dressing ingredients then stir into the salad, 4 tbsp. coconut flour when it’s hot add the potato wedges, toss to ½ tsp chilli pepper, season to taste. 1 egg coat, then place in the oven for 30-40 mins or salt and pepper, to taste Serve with extra salad. Salt & pepper until cooked & crispy on outside (will depend 2 tbsp. coconut oil or ghee on size of wedges/chips), shaking the tray oc- SNACK 400g sweet potato, sliced into wedges or chips casionally. When it’s too early for lunch, or too late for dinner, these biscotti’s will help tame Drain the cooked wedges on a paper towel to the monster within! absorb any excess grease. Crack the egg into a dish and whisk slightly. I don’t believe in cutting out tasty treats, because life is too short... Spread the coconut flour on a plate, and sea- But there’s not even any reason to, especially when your ‘treats’ are made of nutritious, low son it. sugar ingredients like this authentic tasting biscotti! Roll the tilapia around in the egg until covered, and Ingredients then drop it into the coconut flour, turning it until (Makes 20) coated. Set aside and repeat with the other fillets. 270g / 9oz) of almond flour 1 small pinch of salt Add 1 tbsp. fat to a frying pan and heat to medi- 1/4 tsp xanthan gum um-high. 100g / 3oz) pistachio nuts, roughly chopped Add the tilapia and cook for approximately 2 minutes #FITFAM 3 large eggs 100g dark chocolate chips on each side, or until cooked through. 6 tsp stevia 1 tbsp sugar-free vanilla extract Serve with the sweet potato wedges and peas. 1.5 tsp baking powder 26 27 THE MENTAL

ADVERTISING SPACE HEALTH ISSUE (NOT THAT IT’S AN ISSUE)

Women are more likely to experience a mental health problem within their life compared to men, yet not all women seek help for this. This issue, which, by the way, isn’t an issue, wants to help you to speak about any

#FITFAM mental health problem you may have, to be the happiest and healthiest you can be.

28 29 pproximately, 1 in every 4 others can help to tackle the unhelpful parts Opening up to people you know about your 5. A main issue when talking about it is being people in the UK will experience of the brain which are causing mental health mental health is a scary prospect. It’s hard worried about what the other person is going a mental health problem at least problems. enough getting the words out, let alone telling to think. The truth is, you can’t do anything once in their life; it could be you, them that there’s something going on with you. about this. It’s their choice to be understanding your neighbour, or the friendly “Although speaking with others is a good first The truth is, there’s nothing to be embarrassed or not to be and it says more about them than person who sold you this magazine. step to developing better mental health, talking about or ashamed of... you! alone is not enough to completely overcome With so many people affected by mental specific mental health challenges. It’s also not as scary as you think. 6. Don’t let their judgement or misconceptions health, what can we do to combat it? make you feel bad for your diagnosis. Most of “Other factors are needed to support Here are some top tips to remember when the time, people are much more understanding We share. individuals in building the helpful thinking talking about your mental health. once they have been educated, that’s why patterns that underpin personal well-being. We it’s really important to give them some Psychologist Dr Jon Finn has been working in call them the six change factors.” 1. When you’re going to tell friends and family information to look at in their own time. the field of psychology and behaviour change about what’s going on, you should have a clear for over 17 years. Stacey Barber is a 24 year-old blogger who has understanding yourself because as humans, we 7. When you’re talking about what is going on been blogging for the past four years. After all ask questions. with you, remember to be honest and open. Jon supports talking about your mental health building a following, Stacey decided to be The more they know the better they can help on many levels. more open with her mental health and share 2. Research your diagnosed issue beforehand, you. Having a list of things that will help and Speaking exclusively to #FITFAM, Jon said: it, in a hope to get others talking about this because sometimes GP’S don’t give all the won’t help is perfect. “Speaking about our mental health with ‘taboo’. information - Doing this before hand in a safe, stress-free “It’s a big moment when you environment will help you get down what you open up and you don’t want to really need and then your not thinking on your TELLING be caught off with a random feet missing out important bits. No matter how PEOPLE ABOUT YOUR question.” big or small let people know. It’s great to have a print out of everything so you can give it to the people you are telling. nce you have told one person, MENTAL HEALTH 3. When talking about your issues to your It will get easier each time. By Stacey Barber friends/family/school/work, try to remain calm. Everytime you tell someone, the better you become at it... And once a few people know, “Don’t let the fear and anxiety you will feel a sense of relief because it’s now eing diagnosed with a mental health No matter the scenario, the outcome is still the get the better of you on this in the open. issue is a moment in time where there same when you are about to tell someone else - one.” can be very mixed feelings. it feels pretty darn scary. The truth is, telling people is nothing What you are doing is so brave and compared to living with a mental health It might be that you are relieved to finally There are so many emotions that are tied with amazing! Remember to breathe and problem, it’s just a small part of it. know what is going on, and that there is help talking about mental health. know why you are doing this. If it needs to be out there… addressed, it needs to be addressed. You will soon realise that there was nothing The truth is, talking openly about it is the brav- to be scared of, and the majority of the time, On the other hand it might come as a shock; est thing you can do, and it will help you on so 4. Most of the time, face to face is the best people are so understanding and caring!

#FITFAM maybe you didn’t know things were as bad as many levels... Even if the outcome isn’t great. way, but if you are suffering from an issue that they are or didn’t realise what has been going makes this almost impossible a phone call is For more on Stacey, please visit her blog on. perfect - always do what feels best for you. www.fixmeinfortyfive.com 30 31 “We all wish that help is a sign of strength, not weakness. with quickly. you will find personal empowerment, hope, everything was perfect in personal insight, life skills, wellness and It is only by suffering mentally that we realise You can’t just brush it aside and hope it goes prevention of future mental health issues to our lives but how we may not have all the answers on how to away, it won’t! name a few. realistic is this?” be happy in life and need assistance from By Lianne Young specialists. You need to seek help. Mental health counselling can improve ,and Lianne Young is a mentor and counsellor even save your life because it is a sign of who travels the world treating those who In my late 20’s, I sought my own counselling The rewards of seeking help outweigh the strength and courage. need her. when my partner repercussions of not - Your Writing exclusively for #FITFAM whilst told me I had made life will stay stagnated if you It is an important step in creating a life one on assignment in Los Angeles, Lianne wrong life choices, try to manage it alone. servers and one worth living. shares her journey, and the truth of finding and that I had happiness. mental issues. Mental health counselling is My tips after counselling e still live our lives hoping to fit in not how many imagine these and be accepted, when we all know I never had issues, days; Realise you are responsible for your own we cannot make everyone happy. it was about him not feelings, reactions and words and not that of It has become a vicious circle to accepting who I was. We don’t just sit there others. find the perfection which we believe will listening whilst a client spills For example, we are not responsible for bring us happiness, and once we achieve this, Speaking to out their guts, the counsellor other peoples mistakes, actions or beliefs. we then embark on finding something else my doctor should be working with the which will bring us happiness; and asking client to help them open By talking out and helping others we also get for help was up and see what has led rewarded emotionally. Many think helping It’s like a merry-go-round. the hardest to their present situation; people is a burden; but making others happy, and most Finding out what were the makes us happy, therefore, speaking out is Many put themselves under so much rewarding contributing factors and how important to help encourage others to come pressure to fit in with society that in fact thing I have we can look at them from forward. many lives are being mentally damaged by ever done for different perspectives and - Lianne Young. trying to live up to others expectations. myself. learn from them. Counselling come in many adies, whilst we all want our It’s much harder to be happy in today’s It was also forms; I like to use a positive instagrams to show us having the society because we are scared. We’re scared of experiencing this thinking therapy approach best time ever, losing our jobs, rejection, or any of a million which encouraged that falls into the categories but are you having the best time and one other common worries. me to move into of thoughts, feelings and for yourself, or the best time for the sake of counselling and behaviour. keeping up appearances? If we don’t have worries, we start thinking therapy in order to ‘am I not normal?’, however, what people help others don’t realise is, that if we try to be happy all Most counsellors don’t practice just one If this mental health issue has taught you single approach but instead use a few to best anything, it should be that mental health isn’t the time, we are doomed for failure. The initial contact with the doctor is the suit their client. an issue; hardest step, but trust me, once you sit down Although we can’t avoid such pain, we can and ask for help the weight will starting Counselling is for mental illness that may be Don’t be afraid to speak about how you learn to handle it much better by speaking lifting almost immediately and you will feel brought on by life stresses, toxic relationships REALLY feel. out and asking for help. enlightened. either personal or work and many other areas #FITFAM of life. For further help and guidance on mental My advice on going forward and discovering Mental issues such as depression, anxiety, health, please visit www.mind.org.uk. happiness is to understand that asking for anger issues and addictions need to be dealt By seeking counselling and speaking out, 32 33 “I tried to increase my mirrors, one was actually off one of his back legs. He bench press without a kissing his arms!!! didn’t try it again... - Betho- spotter. Didn’t go to plan Candyce, 33 nie, 21 when I could barely lift it #PuckerUp #CRINGE #Barking! back onto the hooks and For some, going to the gym is as normal as going to work, had to have an OAP lift it The most EMBARRASSING story “I once was squatting pretty off me” – Sam, 22, #Power- but for others, it’s an outing with the potential for disaster. of the month goes to... heavy and I heard a loud rip. ToThePensioner #CantKeepUpWith- TheKardashians It was my leggings, they had “I was in the gym, super Readers have shared their most EMBARASSING gym stories! torn front to back through “Sweaty bum and light pumped up on pre-work out, the crutch. It was pretty and all Billy big bollocks whilst coloured leggings… Need “I passed wind whilst ly quiet stretch area at the funny but I had to bench squatting 80kg and was like I say more?” – Naomi, 23 stretching infront of gym we train at. There was 1 the weights. He had the han- next, (legs wide open either “yeah mate I got this”, so #AWKS someone!” – Hannah, 31 other lady in there with us... dles in his hands and he was tried to lunge 80kg (I’m shit side of the bench) and I had #Breezy It was hilarious but awful!” – using the cable machine at weighted lunges anyway to borrow my friends hoody “I was doing squats with the Freya, 22 like a bungee... His and normally only lunge like to put over my lap to avoid squat rack, I went too low, “I was caught in #SilentButDeadly head was point- 40 and struggle) but that day anyone seeing my knickers!” I thought I was the hulk or and I could not get back up. the crossfire when ing towards - Laura, 27 something. Went to lunge, bar I fell backwards and omeone was “I saw a guy in the the floor, his #LetRip slipped side ways and I was smacked my head filming their tinniest short white, feet higher up stuck under struggling to get on the bar. I was friend squatting in almost Y-front shorts. the frame... A cus- it back basically falling on my “Failed a personal best. Try so f*cking embar- the gym with me in the They were so old they were tomer videoed it and it went face when this incredibly hot hard. Fail much..” -Faith, 29, rassed!” – Melissa, background dying on the almost see through and you viral!” - Emily, 19 male who I had been doing the treadmill!” could see EVERYTHING.” #PicsOrItDidntHappen #GetRippedOrFailTrying gym nod to for weeks came 28 over, looked at me grabbed #TotalKOmgsoem- - Megan, 21 - Nancy, 26 #Viral “I hit my head on the squat the bar put it back up on the barrassing –#ModelLife #MakeItStop rack and hinted that I should rack bar when I was tidying “Not at the gym, take the weight down. My ego up. The gym was full of “There was a girl snap chat- “I saw someone fall off of but we have was slightly bruised and I ran people and I was on my ting herself on the stepping “Once my PT a Plyo box when they were a treadmill at away pretty soon after. own!” - Rebekah, 22 machine thinking she’s worked me too jumping.” home. One - Chloe, 19 #TheShame Kourtney Kardashian... She hard and I threw up... Ten - Sam, 34 time my moth- #HeadsUp #EmbarrassingStoryOfT- was so focused on editing minutes into the warm up, #GUTTED er was using it to train for heMonth her Snapchat that she missed by the way!” – Harry, 23 a marathon and my dog (a #DoUSquat Rottweiler) decided he too “There are ‘lads’ at my gym a step and fell face #SikTimes “I saw a man on wanted to run. It did not go who think they are big boys, first off the machine a cable machine Submit your embarrassing well. but really, they spend most of (was super funny to “My boyfriend farted with his feet on gym stories @FITFAMMAG! He went flying off the back of their time in the gym posing

#FITFAM watch)!” – Harriet, during our ab workout the metal bars infront of the floor to ceiling 21 in the small and real- where you adjust it and shaved some of the fur 34 35 ADVERTISING SPACE