Part 3: The Empowering Benefits of Strength Training for Female Horse Riders Post-Menopause

In Parts 1 and 2 of this series, we spoke about the importance of strength training for female horse riders and also how our cycle affects that, But what about when the cycle "ends"?

As women navigate through the transformative phase of post-menopause, maintaining overall health and well-being becomes increasingly crucial. For female horse riders, this period presents unique challenges and opportunities. Engaging in strength training can be a game-changer, offering a plethora of benefits that extend beyond physical fitness.

This is why we will explore the empowering advantages of strength training for female horse riders post-menopause.

Enhanced Bone Health:

Post-menopause often brings a decline in estrogen levels, which can contribute to a decrease in bone density. Strength training, particularly weight-bearing exercises, has been shown to stimulate bone formation and slow down bone loss. For female horse riders, this is especially important, as strong and healthy bones are fundamental to withstanding the impact of horseback riding and preventing injuries.

Muscle Strength and Joint Stability:

Strength training plays a pivotal role in maintaining and building muscle mass. As women age, they may experience muscle loss, leading to decreased strength and stability.

This can start as early as 35!

Regular strength training exercises target key muscle groups, enhancing overall strength and stability. This is invaluable for female horse riders, as it directly translates to improved balance and control while in the saddle.

Increased Metabolism and Weight Management:

Metabolism tends to slow down with age, making weight management a common concern post-menopause. Strength training, with its ability to build lean muscle mass, helps rev up the metabolism. This not only aids in weight management but also contributes to improved body composition, fostering a healthier and more active lifestyle for female horse riders.

But it's not just about weight, when we see changes in our muscle tone or find ourselves able to do something that we could never do before, we feel strong and confident, no matter what's on the scales.

Improved Posture and Core Strength:

Horse riding demands a strong and stable core, making posture and balance crucial elements of a rider's skill set. Strength training exercises, especially those targeting the core muscles, help improve posture and balance. Enhanced core strength not only contributes to a more effective riding experience but also reduces the risk of back pain and discomfort. We often attribute lower back pain to a weakness there but this is not the case, the issue often stems from having weak glutes or abs and our back gets tired from picking up the slack.

Any woman who has given birth will also have a weakened core as the abdominal wall splits during pregnancy, and the pelvic floor can also suffer during childbirth. This can have knock-on effects later in life if not properly rehabbed.

Mood Enhancement and Stress Reduction:

The hormonal fluctuations associated with menopause can sometimes lead to mood swings and increased stress levels. Strength training has been linked to the release of endorphins, the body's natural mood enhancers. Engaging in regular strength training sessions can act as a powerful stress reliever, promoting mental well-being and a positive outlook on life.

I do want to stress, that this is not a replacement for therapy or counselling. The menopause is a big life change and can be difficult to come to terms with, so if you need help, do reach out to someone.

Increased Energy Levels:

Post-menopausal women often face fatigue and a perceived decline in energy levels. Strength training has been shown to combat fatigue and increase overall energy levels. This boost in energy is not only beneficial for everyday activities, but also for the demands of horse riding, ensuring that female riders can enjoy their time in the saddle to the fullest.

For female horse riders navigating the journey of peri/post-menopause, strength training emerges as a holistic solution, offering benefits that extend far beyond the physical realm.

From improving bone health to boosting mood and energy levels, incorporating strength training into one's routine can empower women to embrace this phase of life with vitality and confidence, ensuring a fulfilling and active equestrian experience.

While pharmaceutical interventions may still be needed to navigate through menopause initially, strength training is something that should be considered in the long term to make sure that you get the most out of life both in and out of the saddle.

Come back next week for the next part of this series or you can find the full series on Equitas!

Part 2: The Impact of the Female Cycle on Training

If you missed Part 1 you can read it here!

Women's bodies are incredibly complex, with monthly hormonal fluctuations that can affect various aspects of our lives, including physical fitness and training. The female cycle, commonly referred to as the menstrual cycle, is an intricate interplay of hormones that can impact energy levels, mood, and physical performance. I want to explore how the female cycle can affect your training and provide valuable insights to help women optimize their workouts throughout the month and also understand how we can work with it instead of beating ourselves up for not performing the way that we think we should.

Understanding the Female Cycle

The menstrual cycle typically lasts 28 days, although it can vary from 21 to 35 days in adults. It's divided into four main phases:

1. Menstrual Phase: This phase lasts for the first 3-7 days of the cycle, and it's when menstruation occurs. Hormone levels are at their lowest during this time, which can lead to feelings of fatigue and lower energy.

2. Follicular Phase: Following menstruation, the body enters the follicular phase. This phase is characterized by an increase in estrogen levels, which can lead to improved endurance and strength. Women might feel more energetic during this time.

3. Ovulatory Phase: Around the middle of the cycle, estrogen and luteinizing hormone (LH) surge, leading to ovulation. This phase often provides the best conditions for strength training and high-intensity workouts. Energy levels and motivation tend to be at their peak.

4. Luteal Phase: In the luteal phase, both estrogen and progesterone are elevated. While these hormones can contribute to bloating and fatigue, they also play a role in recovery and muscle repair. This phase can be ideal for lower-intensity workouts, flexibility training, and relaxation exercises.

The Impact of Hormones on Training

Now that we've outlined the phases of the female cycle, let's delve into how these hormonal fluctuations can affect your training.

1. Energy Levels: Hormone variations can lead to changes in energy levels. During the follicular phase, you may feel more energetic and motivated, making it an excellent time for intense workouts. In contrast, the menstrual and luteal phases may bring about fatigue and mood swings, requiring more attention to recovery and lighter exercises.

2. Strength and Performance: The ovulatory phase is often dubbed the "golden window" for strength training and high-performance workouts. Elevated estrogen levels can enhance muscle strength and endurance. This is when you might notice personal records being set and exercises feeling easier.

3. Recovery: The luteal phase, with its increased progesterone levels, can affect recovery. You may not feel your strongest during this time, meaning it may be better to opt for less intense activities, such as yoga or swimming, that focus on recovery and flexibility.

4. Pain Tolerance: Many women experience heightened pain sensitivity during the menstrual phase, which could affect training. Understanding and managing pain during this time is crucial to prevent injuries and maintain a consistent training regimen.

Practical Tips for Training Throughout the Female Cycle

To make the most of your training while taking into account the female cycle, consider the following tips:

Track Your Cycle: Using a menstrual cycle tracking app can help you predict your hormonal phases and adjust your workout plan accordingly. You will also be able to identify the weeks that you will need to be a little kinder to yourself and understand that you are not regressing.

Be Flexible: Embrace flexibility in your training routine. During low-energy phases, don't push yourself too hard; opt for gentler exercises or focus on recovery and mobility work. You will feel good from moving, even just a little bit.

Nutrition: Adapt your diet to your changing energy needs. Consume more calories during high-intensity phases and emphasize nutrition that supports muscle recovery and energy during other phases.

Hydration: Stay well-hydrated throughout your cycle, as it can help alleviate bloating and cramping. Get a big bottle and bring it around with you so you don't forget to drink your water, and if you don't like water, add some cordial to give it some flavour.

Listen to Your Body: Pay attention to how your body feels and adjust your training based on your energy levels and mood. You don't have to perform at 100% all of the time. If you aren't feeling it, don't be afraid to taper back on the intensity and you will feel much better about yourself and your training.

The female cycle can indeed affect your training, but with knowledge and careful planning, you can optimize your workouts throughout the month. Being in tune with your body's natural rhythms and adapting your training accordingly can help you maintain consistency and achieve your fitness goals, regardless of where you are in your cycle. Remember, every woman's experience is unique, so don't hesitate to consult with a healthcare professional or fitness expert for personalised advice if there is anything that you are unsure of.

Part 3 will be available on this blog next week or you can find the full series on Equitas.

The Empowering Benefits of Strength Training for Female Horse Riders: Part 1

I wrote this series of articles for Equitas and I wanted to post them here on my Blog too!

Strength training has long been associated with athletes and fitness enthusiasts looking to build muscle and improve their physical performance. It has also been a bit of a bone of contention for women. The gym and training it is almost synonymous with "weight loss" and anyone (mostly women) who has taken on an extreme transformation plan, crash diet or Boot-Camp style training, probably doesn't have the best relationship with the gym.

However, female horse riders need to recognise the remarkable benefits that strength training can offer them when riding. Beyond the aesthetics of a "toned" (a word I hear all the time from women) physique, strength training plays a crucial role in enhancing a rider's skills and overall well-being. I want to explore how strength training can empower female horse riders to become better athletes (yes, no matter what level you are, you are an athlete) and caretakers for their equine buddies.

So, here are four reasons that I think that strength training is so important for female horse riders.

Enhanced Core Strength

Horse riding demands a strong and stable core. It's the centre of balance and control while mounted on a horse. Any woman who's had a child knows that those little bundles of joy/nightmares can wreak havoc on your core muscles. While pregnant, the abdominal muscles literally split as the child grows, and while I have no personal experience in it, I've heard the pelvic floor takes a hammering too. This, in turn, will affect your balance while riding. So it's really important to build these muscles up, especially postpartum.

Strength training exercises such as planks, squats, and deadlifts target core muscles, helping riders maintain a secure, balanced position in the saddle, and also helping the other issues that sometimes arise after having a baby. A strong core also improves posture, reducing the risk of back pain or injury.

Increased Endurance

Horse riding is a physically demanding activity, and riders often need to maintain the correct position for extended periods.

How often have you come back from a really intense lesson or a long day at a show and been in bits for the next few days?

Strength training increases muscular endurance, allowing riders to stay in the saddle for longer without experiencing fatigue or stiffness.

But that's not all, it will also help you when you're working around the yard. We all know feed, bedding and hay aren't light, so by strengthening your muscles you will also be making these jobs easier! Squats, lunges, and kettlebell swings can be particularly effective in building the leg and hip muscles necessary for this.

Injury Prevention

Strength training is not only about building muscle but also about protecting the body from injuries.

Horse riders are at risk of various injuries, including falls and muscle strains. Strengthening the muscles around joints, like the knees and shoulders, can reduce the likelihood of these injuries occurring. Think of the muscles as extra protection around the joints. They will be like added cushions should you fall.

Also don't forget that one of the biggest precursors to injury is previous injury. If you have a previous injury but always still feel like it's weaker than one side, that's because it is! By working on it you can help prevent it from reoccurring.

Long-Term Health

Finally, strength training contributes to the long-term health and well-being of female horse riders, and females in general. It can help prevent conditions like osteoporosis by promoting bone density, something that women are more prone to getting thanks to the hormonal changes that happen during and after menopause.

It enhances cardiovascular fitness, reducing the risk of heart disease. I know that this sounds strange as cardiovascular is usually associated with running/cycling etc. but anyone who has done enough squats in a row will know how gassed you get from it!

A strong, healthy body not only benefits the rider but also ensures they can continue to enjoy their equestrian pursuits for years to come. Plus your horse is going to be much more comfortable when you ride and you will be able to give them clear aids.

I hope this article has helped some women look at strength training and gym work differently.

It is not a punishment for what you ate or needs to be done because you don't fit into the current size that society currently deems acceptable.

Strength training is an empowering and essential component of a female horse rider's fitness programme. It offers a wide array of benefits, I've only listed a few in this article.

Female riders who strength train have the opportunity to become better equestrians, and at the same time, ensure their long-term health and well-being.

We as women are so mentally strong and resilient so why not be physically strong and resilient too?

Not only will we feel strong, confident and powerful while riding, but we will never need someone to open a jar for us again!

Part 2: Will be out next week so make sure that you follow this blog or subscribe to Equitas to find the full series.

Jods to Gym -Testing equestrian wear for workouts

So we all know horses and anything to do with horses is expensive. Starting out with gym training can also be expensive, but what if one of those expenses could be cut out? Modern riding wear has become an awful lot like gym wear. “Riding Tights” are incredibly similar to gym leggings with the only difference that I can see is the grips for the saddle.

This made me think to myself “What if we just wore jods to the gym?” There are so many different styles of gym gear these days (it can nearly be a fashion show in itself, not that I’m complaining I love a funky pair of leggings) so a pair of Jodhpurs probably wouldn’t look out of place. 

As equestrians we struggle to invest in ourselves, so what if there was a way to make that investment a little less daunting, maybe we could even convince ourselves that it was “horse related”. If we just wore our jods to the gym it removes one of the many expenses that can come with starting training, as you probably have a section of your wardrobe solely dedicated to “horse stuff” already. You could even see a new trend starting in the gym! At this point, I think most style options have been exhausted so I’d say the designers would only be delighted for some new inspo.

Before I get sidetracked planning my new gym wear line, I have to address the elephant in the room (or should I say, the horse in the gym): my ulterior motive, which I’ll admit is 100% selfish. It gives me an excuse to buy horse stuff. My horse retired last year, so while the longing to go to a tack shop and come back with things I never knew I needed or the horse show shopping spree (seriously last year was depressing) has never faded...I’ve not really been able to justify getting anything. 

But this is for science so I have no choice but to buy a few pairs of jods/ Riding tights in order to test my theory! A sacrifice that I am willing to make! ( I am a true martyr I know)

Only the toughest exercises were right for this test

When doing any sort of experiment, it is important that there are a set of parameters that each subject is measured on. They must all be judged in the same way and under the same conditions. For these reviews, I intend to judge each brand on:

1. Comfort - are they easy to move in, how do they feel during different exercises? Will these jodhpurs let me bust out lunges like a pro or leave me feeling like a constrained cowboy?

2. Breathability - there is nothing worse than when you are training and feeling really hot and sweaty. Can I sweat it out in these bad boys without feeling like I'm wrapped in cling film? Cos if not they won’t be back.

3. Squat test - There is nothing worse than training in a gym and realising that every time you squat/deadlift etc the whole gym can see what underwear you are wearing. This is something I like to test with gym gear normally so this will be no different. Nobody needs that kind of “exposure” in the gym”

For all of these tests, I intend to trial them on the dreaded leg day, my reason for this is that it is the toughest workout of the week so I sweat the most and have the most pressure on my muscles..It's also perfect for the squat test because well I’ll be squatting!

Now with all that taken into consideration. Onto my first review:

The Jods I wore were from Decathlon, they are a lightweight summer style, (I like to refer to them as my “spiderman” jods) the closest I could find to them on the website right now were these:

https://www.decathlon.ie/p/307137-68015-women-s-horse-riding-jodhpurs-150-with-grippy-suede-patches-dark-blue.html?queryID=2d51662ec7cff887379f89ebf795e50d&objectID=2777595

Firstly we start with the “Squat test” (cue dramatic music). After contorting myself into various positions and giving my rear end a thorough inspection in the mirror, (I’m so glad that I work in a semi-private gym and no one could see me doing this.) I can happily report that:

Full marks on the Squat test from me

I can safely say that no matter the angle the jods didn’t give anything away (phew).

Onto training (the main event if you will, unless you just came for the squat test):

When it comes to comfort, They get a gold star. They have a nice high waist like all jods tend to have so there were no issues with them falling down. The material they are made from is very similar to gym leggings so they are easy to move in and there was no pinching from the leg grips.

They passed when it came to breathability too.  As they are for the summer being lightweight I didn’t overheat when training so all in all i would highly recommend them as gym leggings. 

Pricewise, which we have to admit is also a factor, this is for ourselves after all, not our horses where no price is too high. They fell between the €20-30 mark when I bought them and while they may not last the test of time if worn every day, for the casual rider/gym goer they would be perfect!

Overall I’m very happy with how these jods faired in the gym. They passed all the tests and, believe me, my current leg day is HORRIBLE (I need to fire my trainer) so they were definitely put to the test. As I said in the last paragraph my one reservation is that they are probably a little bit lightweight quality-wise so they may not last like other brands would.

Now with review one done.. I’m off to start shopping for my next pair of jods... At this rate, I’ll actually have to start horse riding again! The things we have to do for science, thankfully I’m here to do it so you don’t have to!

These passed with flying colours!

Embarking on Your Fitness Journey: A Gentle Start to a Healthier You in January

2024 has begun and many equestrians, fueled by the desire to enhance their riding performance have sat down and planned all their competitions for the year. One thing that is often forgotten is a dedicated fitness program for the rider as well as the horse.

January is an opportune time to kickstart this journey, but horse riders must approach gym workouts with a thoughtful and gradual strategy, avoiding burnout and prioritizing the long-term benefits. it’s easy to want to go “all in” but I’m going to go into the importance of taking it slow and building a sustainable gym routine to complement your passion for horseback riding.

The Downfalls of Immediate Intensity:

While the enthusiasm for rapid progress may be high, equestrians need to recognize the potential downsides of jumping into an intense gym routine without proper preparation. Quick fixes are never quick. They instead, can lead to physical fatigue, increased risk of injuries, and, ultimately, hinder rather than enhance your riding abilities. You already know from working with your horse that getting them fit and improving skills takes time. You are no different.

Benefits of a Gradual Approach:

Choosing a gradual approach to gym fitness not only safeguards against burnout but also lays the groundwork for sustainable improvements in your riding performance. You want this to be something that becomes a part of your overall training for riding. It is not some 8-week plan and then you are set for life.it is another tool in your arsenal. Here are some advantages of easing into your gym routine:

Practical Tips for a Gentle Start:

1. Tailor Your Workouts to Riding Demands: Focus on exercises that strengthen the core, improve balance, and enhance flexibility—key elements for any equestrian. Include movements that mimic riding positions to target specific muscle groups used while on horseback. If you notice any weaknesses when riding, look at doing exercises that strengthen the body in that area.

2. Set Realistic Fitness Goals: Establish achievable short-term goals aligned with your current fitness level. This might involve gradually increasing your workout duration, improving specific muscle groups, or incorporating cross-training activities beneficial for riding. Remember you may think you can do 4 sessions a week but start first with 2, then as you get used to the training load see if you can fit in that extra session. Set yourself up for success!

3. Listen to Your Body's Feedback: Pay attention to how your body responds to different exercises. If you encounter soreness or discomfort, it's essential to incorporate adequate rest and recovery into your routine. This prevents overtraining and promotes sustained progress. Learn what soreness is your body just getting used to a new exercise and which is a pain response saying that you should avoid that exercise. If you are unsure seek professional advice from a coach to physio.

4. Celebrate Milestones in the Saddle: Acknowledge and celebrate improvements in your riding abilities resulting from your fitness program. Whether it's enhanced posture, increased stability, or improved endurance, these milestones contribute to a more enjoyable and fulfilling equestrian experience. Not only that, it will encourage you to keep up with the fitness side of your training.

1. Prevention of Injuries: A gradual approach minimizes the risk of injuries. It allows your body to adapt to increased strength and flexibility demands, reducing the likelihood of strains and discomfort while riding. Riding and generally looking after horses is already a very physical task. You will need recovery time when starting a new type of training this is why if you want to incorporate it into your life you need to bring it in slowly.

2. Long-Term Fitness for Riding: Building a strong foundation through a fitness program ensures that you develop the endurance and strength necessary for long hours in the saddle. It sets the stage for consistent improvements in your riding abilities. Think of things like staying in position for cross country, being able to keep still in a dressage test or even just being comfortable out on a long hack. These things can all be greatly improved by your fitness.

3. Balancing Physical and Mental Well-Being: A measured fitness routine not only promotes physical health but also prevents mental burnout. Overexertion can lead to fatigue, negatively impacting both your gym performance and the joy you find riding. The last thing you want to do is dread going to the gym, or your horse because everything hurts and you’re worn out. While stiffness is inevitable at the start of every strength-based programme, you don’t want to to heavily impact the other parts of your life.. or you simply will not keep it up.

5. Physical fitness and weight loss are NOT the same: For a long time going to the gym or doing any form of fitness class has been associated with weightloss, you do these crazy workouts, crawl out of the gym and go home and have a dinner of salad and sadness until one day you say "f**k this I've had enough and go and buy a tub of ice cream or 6 chocolate bars or a multi-pack of crisps and you ditch all ideas of fitness until the next big event happens. But what if I told you that all fitness doesn't have to be like that? What if you were building muscular strength and learning skills that can be transferred to riding, without ever stepping on the scales? This is when training becomes enjoyable.

Embarking on a gym fitness program in January or any month of the year, to enhance your riding is a commendable pursuit. By taking a measured approach and avoiding burnout, you'll not only fortify your physical capabilities but also cultivate a sustainable routine that elevates your performance in the saddle over the long term. Remember, just like learning new things with your horse or teaching them different moves, the journey to becoming a stronger rider is a gradual and fulfilling process.

Am I still a horse girl? Back in the Saddle

You may have read my article back in April about my horse's injury and my coming to terms with it. Well, I’ve good news and bad news, the good news is that Sam seems to be on the road to recovery. The bad news is his injury has probably forced him into early retirement (though at 24 he probably would disagree with me). While it does make me sad from time to time that I’ll never ride him again. He is currently, I do believe the term is “living his best life” and it’s really nice to have him actually come to greet me in the field instead of walking (yes walk not bolt) away like he used to.

It’s been an interesting few months, after Sam did his injury his bestie was diagnosed with terminal cancer so while it was nice they got to hang out together Unfortunately Diego is no longer with us. They have been neigh-bours (see what I did there) for years and were always turned out together during the day. Diego would pop over the wall looking for treats and making fart noises with his mouth when I was visiting Sam, and Sam would bang the door when Diego's owner was with him. They both knew there were treats for them too. I kinda feel like I’ve lost a family friend. He wasn’t my pony but it’s still so sad to see him declining in health while Sam started to get better. RIP Diego, you were such a sweet and gentle horse.

I miss seeing Diegos happy face

I took a break from riding myself. I was training for a half marathon and my hips couldn’t handle both. (I did it last year and it suuuuuucked) I also think that I wasn’t ready to get back, it wasn’t going to be the same. Sam was the laziest animal alive, and everything was a battle but I somehow missed that, and regretted taking all those battles for granted. 

Then I went to Necarne.

At the end of June and one week before the half marathon, I went to Necarne to film content at the Enniskillen horse and pony show for the Grassroots Gazette. It had been so long since I'd been at a show (it's far more relaxing when you don’t have to try and get a horse organised and learn a course/test) but the buzz of the competitions, counting strides between fences and just talking to people about their horses reignited my passion for the sport. I knew I had to get back riding ASAP.

That week I contacted two people whom I knew from my yard who were looking for someone to ride their horse. I was lucky that one was still looking. This is how I met my new buddy Paddy. 

living the dream

After the lesson, I was like a kid at Christmas, if you could bottle and sell the feeling you’d be a billionaire.

 People who aren’t involved with horses don’t understand why we put so much time, effort and money into our ponies but it’s the little things like being up on horseback after a long break, the connection, the partnership. It’s just meant to be.

Maybe the problem has been that a piece of me was missing these last few months. The missing piece was being a horse rider without a horse to ride. I feel so much better since being back, even if it's just once a week. I feel excited going up to the yard knowing I’m going to ride. I’m also loving the challenge of learning to ride something that couldn’t be more the opposite of my Sam.

Don’t worry Sam’s still getting his carrot deliveries several times a week, just now I’ve had to bring extra for Paddy too, it's only fair. One thing I’ve learned about this whole ordeal is that you never stop loving horses. I never stopped being a horse girl... And cobs are the best! 

Sam lives a hard life these days

There was also a slight mourning period when we realised that Sam was most likely not going to come back from this injury (I refuse to believe it 100% that he’s done). There were days when I didn’t want to go see him because all I could do was sit and look at him but now I do enjoy coming up to see him. I also did what all sane people do when they are sad and got a tattoo of him on my arm. Was it slightly spontaneous? Yes. Do I regret it? No, I love it and it's actually from a pic of him so it’s not just a random horse-related tattoo.

A tattoo is a perfectly healthy response

Sams not best pleased about sharing treats

Before committing I did a lesson to try him out as I hadn’t ridden anything bar Sam in probably 5 plus years. I also felt a bit guilty the first time I was going to ride Paddy. There’s no logic to it as Sam wouldn’t care, but for some unknown reason, I felt like I was almost cheating on him...That was until while walking out to the field to catch Paddy, I saw Sam lying out in the next field, flat on his side sunbathing. As I said before, living his best life.

It was almost like being a beginner again. He is completely different, and if I rode him like a rode Sam, I’d end up doing laps of the arena until he decided he was done. It’s crazy how you become so used to riding a certain way. It's almost like a reflex, I had to constantly think “No don’t do that” while going around. Thankfully Paddy is very patient and he dealt with me well. 

I feel like one of us is having more fun than the other

The key to losing weight once and for all

Stop trying to lose weight.

I know this seems a bit counterproductive if you have a weight loss goal, but let me explain. We unfortunately live in a world where being thin is glorified, and anything other than being thin is wrong. 

While yes being overweight can be detrimental to your health, so can being underweight. Being underweight can cause just as many health issues, However, this is never really spoken about. You are automatically assumed to be healthy if you are in a smaller body, often complimented and applauded for it, without a second thought. 

This leads to those of us who don’t fit into that “ideal” body shape constantly striving to be there. How many of you reading this are currently looking to lose weight? What does that involve for you? Have you been on a diet for weeks, months, or years? Are you any closer to that goal? Or do you know what the goal even is?

Do you see exercise as a means to achieve your weight loss goal? As a punishment for eating too much or eating the wrong foods? Is it something that causes pain and discomfort?

Horse riding is a very tough sport

Personally, I chased weight loss for years. At my lowest weight, I was 46 kg. At the time I thought I looked great but now I look back and realise how unhealthy I really was. I was barely eating. Doing excessive amounts of cardio and going through a really tough time. It wasn’t sustainable and it didn’t last. I’m currently 12kg heavier than that first pic and I’m strong, fit and don’t worry about what I eat so much anymore.

I think It was maybe 3-4 years ago when I finally just trained to train. Seeing what my body can do instead of punishing myself for what I’ve eaten. I love lifting heavy and challenging myself. Since I changed my outlook, I’ve been the most consistent with my training, more balanced with my eating and barely even look at the scales. I even enjoy all the “bad” foods regularly without feeling guilty.

So if you’ve been chasing weight loss for a time with no results maybe try something else

Instead of dieting - Try this instead.

1. Add more fruit and veg to your meals, they are a great way to bulk out meals without adding a load of calories, plus they’re full of nutrients so win-win!

2.  Focus on getting more protein into your diet, this will keep you fuller for longer while helping your body grow and repair its cells.

3. Drink more water (seriously drink the damn water doesn’t matter if you add cordial into it just drink water!)

Our bodies are capable of so much when we look after them properly

If you want to break this cycle once and for all but feel like you need a little bit of help, You can find out more about workimng with me here!

You don’t need to punish yourself

A quick Google showed results of diet failure rates from anything as much as one-third to 95%! Yet you will find at certain times of the year everyone is ready to jump back on the wagon. Many of these diets demonise certain foods and sometimes even whole food groups, leading to a whole range of other issues, including digestive problems and food anxiety.

Diets can also have strict calorie allowances which lead people to be underfeuled. Have you ever been really snappy and cranky and then had something to eat and felt better? Hanger is real. ( Believe me, you do not want to be around me when I’m hungry!) These low calories goals can result in you feeling like that all day for days and weeks at a time. No wonder we often crack after a few weeks.

Another problem with this view is instead of seeing food as something that nourishes your body, by labelling it "good and bad", you end up making eating far more stressful than it needs to be. When you refer to a certain food as bad, can you actually say what makes it "bad"? Like honestly ask yourself what actually makes it "bad". 

If it's high in calories, what about that is a bad thing? Sure we don’t want to have surplus calories all the time but does that make it bad? Calories are a unit of energy, we need calories to survive.

If it contains fat, is that a bad thing? Fat is important for our production of hormones, it helps our neurons transmit messages around our body, again surplus fat isn’t ideal but it's not bad to have it, in fact, cutting it out completely can impair cognitive function.

What about sugar? First off, no it is not addictive. If you crave sugar a lot, it often means you are either not eating enough or not sleeping enough. Your body is crying out for some quick energy. Sugar is our simplest and easiest absorbed form of energy. Every carbohydrate broken down to its most basic molecules are sugar. I repeat sugar is not addictive.

Now onto exercise. Many people will tell you that they don’t like exercise, or they don’t like the gym, and for some people that is true. How many of these people view exercise as a means to an end to get to a weight loss goal? Or again a punishment for eating “bad” food?

If you are a horse rider, you exercise all the time. Horse riding is very physical and everything to do with those animals is damn heavy, so do you really hate exercise? Or is it the horrible way it is presented to you?

What if exercise could allow you to move better? Or not ache so much? Would that make you view it better? Maybe you need to change what you call it, could you refer to it as movement instead of exercise? Or something similar that works for you.

lean does not equal healthy

Instead of training for weight loss set yourself a goal -

1. Do you want to run 5km or 10km?

2. Do a full press-up, unassisted chin-up?

3.  Walk the Camino?

4. Compete at a high-level event or maybe even your first event? 

You can choose anything that will get your focus away from weight loss and onto something that you can actually measure/achieve. Even if it's a big goal that seems impossible, you can set mini goals along the timeline and these little wins will help keep you motivated to keep going.

Often when we move away from chasing weight loss and instead chasing different goals, weight loss is a by-product. However, when you feel better about yourself from eating more nutrients or achieving that fitness goal, you probably won't even care anymore.

This is not something that happens overnight. It takes time to unlearn all the ideas that we’ve been fed for years by the fitness/diet industry in order to keep people coming back and giving them more money. It’s obvious they don’t work though, if they did you wouldn’t have to keep coming back.

Yes, it is hard to try something new. We like to default back to the old ways of doing things because we know what to expect, but as the saying goes “Nothing ever grows in the comfort zone” So are you ready to grow? Or do you want to keep repeating the cycle?

Why do the silliest things cause the worst injuries?

Why do we get injured doing stupid stuff?

Why does it always seem to be the silliest of things that cause the worst injuries? 

For instance, I’ve fallen on my horse every which way possible and nearly always been fine after (a bit sore but otherwise fine) yet once I put my shoulder out reaching for a pen! I feel like I can’t be the only one this has happened to. (Right? Please tell me I’m not the only person that it has happened to.)

There are a few reasons this happens 

1. Sheer bad luck - in some cases, it's just the way you land or the circumstances of how it happened, we cannot control this and I think we will all have an injury like this at some point in our lives

2. .Putting strain on a weakness that you may or may not already know about - our bodies are full of muscular imbalances. We may know about some ie the dominant hand. Others we may not be so aware of, but if you put excessive force through one of those weak areas without your body being prepped, it is likely that this will cause it to give way ie changing direction quickly causing an ACL injury But even if an area is not weak, you can develop an injury from overuse, for example, repetitive strain injury or tendonitis.

3. Ignoring/ previous injury - one of the biggest predictors of injury is previous injury, so if you have injured somewhere before unless you maintain it, you are likely to injure it again. Also if you have a niggley pain that's been hanging around for a long time that you have not gotten seen to or worked on the likelihood is that I will eventually go 

4. Ageing-  as we age we are more at risk of injury as we are more prone to sarcopenia (muscle breakdown) and osteopenia (bone breakdown) so things that would never have affected us before can lead to injury. 

For some reason its never these falls where we get injured

this is something that goes for all ages

So it’s not that you don’t actually have time, it’s just not become painful enough to be a priority.

People often ignore these things until their bodies cannot compensate for them anymore and a bigger injury is caused. Do you really want to be sidelined for weeks or even months when as little as 20 mins a day could make a world of difference?

know that if my shoulder starts to get sore again that I need to get on top of my exercises before it turns into something worse. I’ve also worked them into my warm-up when I train my upper body so that I am constantly staying ahead of this. I know what will happen if I don't.

As I said before some injuries happen just because of bad luck but we need to put ourselves in the best position possible to avoid all the other scenarios. By doing resistance training we can do this. We will strengthen our muscles and bones. Protect our joints and tendons and strengthen imbalances and keep old injuries from reappearing.,

This can be done with 20-40 mins a few times a week, does that not seem worth it to keep you from having to spend 2-6 weeks or more out of action?

My Leg Up group membership is open from the 28th of April. One of the things that we will focus on in this membership is keeping our bodies as strong as possible so we don’t end up in any of these situations. If you want to find out more about the membership click the button.

do you ever feel like theres a constant pain somwhere that doesn’t go away

Often the first thing people do when they have an injury is to rest it, but If you’ve been resting an injury or a niggle and it’s STILL not gone away you NEED to read this.

So here’s the thing (in most cases) once the initial inflammation has gone down you need to start building the area back up. The longer you leave it the worse it will become. So you are actually doing more damage by leaving it alone.

But that’s not all, You may develop a similar issue on the opposite side as you have either consciously or unconsciously used that side more and more to avoid aggravating the original injury

In the case of my shoulder, It was number 3 that happened to me. I had a previous shoulder injury and once the injury went away I stopped doing the exercises to maintain it. My shoulder became weak again and eventually, the injury came back. It’s hard to continue doing the exercises when you feel ok.

And of course, you’re probably going to say that you “don’t have time for strength training” or “Its not that bad anyway.” but often these kinds of exercises can be done while you are sitting at home watching telly or scrolling on your phone 

simple exercises can make the biggest differences

Am I still a horse girl?

Sam loves jumping

This was an artilce I wrote recently for www.grassrootsgazette.ie and I wanted to share it here too as a blog, in case it helps anyone going through something similar

It was nearly 24 years ago that my dad decided to bring me for horse riding lessons. His dad had been a cutter who made hunting jackets and riding gear for people. From casual hunters, all the way up to international show jumpers (if you are of vintage to remember Hawkins on cavendish row, that was my grandad). So my dad wanted us to have some connection to horses (something I’d say he fully regrets at times).

Every Sunday we would make the hour-long drive to Brittas to do our weekly lesson. I loved it so much that I insisted my younger sister start too. We would go rain or shine, winter or summer getting up so early on a Sunday was a chore at the time but always worth it. (shout out to Steel my first true love).

Through the years we went to other schools as Brittas closed and eventually after 10 years of lessons, and lots of whining, my dad agreed to get us a pony. Enter Sam. The bain of my existence and my best friend. I learned quickly that there was so much more to horses because of him. I also fell off a lot more. 

Over the years he’s been the one constant thing in my life, He’s outlasted friendships, and relationships, we’ve competed together, and we’ve argued. I had him from 5th year in school, all the way through college and when I started working full-time. If I was going through a rough time I could go up to the yard and spend time with my grump.

Always so happy to see us

He’s kept us on our toes too over the years. He is an escape artist and had broken out of many stables. Some yards found that funnier than others. He is simultaneously the fasted and slowest animal alive. 90 per cent of the time he wouldn’t move but then every so often you’d be flying down an arena or field holding on for dear life and praying he didn’t put his head between his legs. 

We still have him nearly 15 years later. I probably could’ve changed horses and moved up a level but he did everything I wanted. It might have been a battle half the time but he would do it

 I knew this day would come. I knew there would be a time when he would retire but I didn’t know it would happen so soon, after all, he was fine a few days before, and nothing bad actually happened to him. He didn’t have a fall while jumping, or an accident in the field... He just ran off bucking and farting as horses do and boom… tendon injury. And a bad one at that.

We don’t know for sure if he is fully finished, but it will be a least a year before we know if he can come back to work at all. He’ll be 25 then, and one thing is for sure, his competing days are over. 2023 was the year I was finally going to get back to show jumping. 

For me, this leaves me feeling a bit lost, am I still a horse girl? Yes, I have a horse, but I’ve not ridden in nearly 4 months. I go up to visit him in his paddock and give him a carrot and go home again. I would love to get riding again but currently, I am not in a position to get a new horse. This is what makes it even tougher, I always knew Sam would be my only horse. 

I feel like I’ve lost a part of my identity. My business is based on training for horse riders, but I technically don’t horse ride so how can I help them? There feels like there is a massive hole in my life right now. Yes I still see him several times a week, but there is only so long you can stand looking at him in a field (he loses interest in you once his carrot is gone) 

I feel like I’m in mourning for a part of me that I wasn’t prepared to let go. It wasn’t supposed to happen so soon. He’s always been a  sturdy little cob and was barely even lame in the time we had him. I know that I am very lucky to be able to say that but it honestly still sucks.

I also still worry about him. Will he recover? Is he ok out in the field? Will he get too cold? Or what if he hurts himself again? These things I used never think about when he lived out but now I can’t get them out of my head, especially on days that I don’t see him.

Sam’s living his best life now

I just want him to be better.  Even if that means he’s going into retirement to live his best life of spending his days grazing a field (he will be the happiest pony ever). 

Thankfully since he’s been turned out he seems to have improved, but there was a time when he first hurt himself that even the vets were unsure if he could and we were worried that we may have had to make a very tough decision… one I can’t bare the thought of.

For now, though all we can do is wait. He seems happy right now and that’s all that matters.

10 reasons that you should work with me

I often get people asking me when I say that I’m a strength coach for equestrians “but why would you need a coach when I can work on my riding in the saddle? “ or “What's the reason for out-of-saddle training?”

Well since I’ve recently rebranded my “strong in the saddle” programme to the “stable” programme so I thought that now was a good time to explain the reason. But instead of one reason I wanted to give you 10 reasons you should work with me:

1. It's online - we equestrians are busy people, we have horses and other lesser responsibilities, trying to organise a time with a coach can be a nightmare but working with an online coach means you can do your programme IN YOUR OWN time and still have someone to ask questions if you need them.

2. I do the thinking, so you don’t have to - have you ever joined a gym or wanted to start a workout programme and just gotten so confused and overwhelmed that you just gave up? This is where I come in, I do that work for you so that you don’t have to, and can explain anything to you, which means, no more endless google and more importantly no more overwhelm.

3. I’m an equestrian too - So many PTs out there do not understand our sport. They can’t comprehend just how PHYSICAL and TIME-CONSUMING  horse riding and looking after a horse actually is. So when they give you these intense/long workouts you just don't have the energy/ time. They think it’s just laziness or excuses. but this is where I’m different. I get it. I understand that when you say you’re busy, you are BUSY. This is why I am able to tailor my workouts to your schedule but still make them work for your goals.

Having a plan is half the battle

8. You will be able to enjoy it more - for both your riding and training, if you feel more strong and more stable, you're going to enjoy riding more. Also, if you feel like you know what you're doing when you are exercising it takes so much stress out of it. You’ll actually be able to measure your progress instead of feeling like you are wasting time going nowhere.

9. You will feel so much more confident -if you feel more in control you will feel more confident, if you feel more confident you will sit up and ride forward, instead of collapsing down whenever your horse so much as pricks its ears at something different in the yard. This will make your riding much more enjoyable as you won’t feel worried something is going to happen all of the time.

10. Do it for your pony - Your being stronger and more balanced will translate down to your horse. Think about how hard it is to run or move with a bag bouncing on your back, that's what it feels like for them! So if you won’t do it for yourself, at least do it for your horse. I promise you that they will thank you for it.

Sam wondering why I always insist on making him exercise

4. I’m not just a PT I’m also a neuromuscular therapist - what does that mean? I am a certified physical therapist, which means I understand how to fix injuries. I also know how to work around injuries if you are still carrying one that inhibits you from doing some exercises. I can even work with you to master exercises that you never thought you could do.

5. Easy to follow programmes - I’m not going to waste your time with the most complex exercises that you see on social media. My programmes are simple and effective. I also use an app called True coach, which provides videos of all the exercises. You won’t have to spend half your workout looking up videos on youtube to figure out what the hell I’m talking about!

6. Injury prevention - Strength training not only builds muscle, but it also increases bone density. Having stronger bones means you are less likely to fracture them should you fall off. But that's not all,  having muscle gives protection to your joints and supports them, which can also prevent injury in these scenarios.

7. Improved mobility - What if I told you that you can improve your mobility with strength training? Stretching is the go-to way to improve mobility but it is only temporary. Our muscles can become weakened from previous injuries or lack of use. If you can strengthen your muscles through all ranges of motion it will be a lot easier to move into those ranges. All of this jargon is basically to say, you will feel less stiff!  How does this affect riding? Think about mounting and dismounting, Sitting up in a proper position or just feeling less tense after riding.

If you move better your horse moves better

I hope this answered any questions or queries that you may have about my stable programme. Instead of having 1 reason not to maybe you now have 10 reasons to sign up!

  I will have space to take on 3 clients in April. So if you’ve been putting off starting my programme this is your time to do it. 

You can find all the info on the stable programme, how it works and how to book a discovery call here. Can’t wait to talk to you

Why Strength training is important for Equestrians

Horse riders are very dedicated to their craft. They spend hours working with their horses, building a partnership. They often spend so much time focused on their horse that they neglect themselves. This is something that is painfully obvious when it comes to the treatment of injuries (to riders) or even just how they look after their bodies in general. Sleeping enough, and eating to fuel themselves properly are often very low on the list for equestrians. 

The industry is also very much behind when it comes to how we train for the sport. You won’t like me saying this but, horse riding is just like any other sport, granted not many sports involve athletes putting their trust into a half-tonne animal, but when it comes to training for a sport they can all be broken down into two types of training.

With all sports, they do skills training, as do we when riding. However, the type of training we are falling behind in is strength and conditioning training. 

If you don’t know what strength and conditioning is, it is gym style (but doesn’t have to take place in a gym) training that is done alongside your traditional skills training. The purpose of strength and conditioning work is to keep the athlete as injury free as possible, while also improving their abilities to perform the skills required to take part in their sport.

A common misconception is that this is done by running the legs of an athlete so they are fitter, then going into the gym to lift heavy weights, but this is often not the case. It is often done by using a combination of exercises that mimic what you do in your sport, in order to make you stronger when you are doing these movements while competing.

 Another reason for doing this type of training is to improve weaker muscles or increase their range of movement which, in turn, will improve your performance, posture and balance. 

With other sports, this can translate into kicking a ball further, being faster off the mark when sprinting, or being able to jump higher. When it comes to horse riding it can mean: feeling more balanced around corners, your horse being able to understand your aids better, or even lower the risk of injury after a fall.

This type of training won’t just benefit your riding. It will also help you when it comes to working around the yard. If you are stronger and more mobile it will be a lot easier for you to clean stables, carry tack/haybales/buckets or whatever other jobs that you need to do that comes with looking after a horse (or horses).

This is why I decided to run a masterclass on the topic. It’s called “How strength training will improve your riding” and it takes place on Tuesday the 8th of November @ 7.30pm BST on Zoom.

In this masterclass, I'll share the importance of strength training, and how it will help you when working with horses both in and out of the saddle. But that's not all, I am doing this masterclass completely FREE as I really want to educate equestrians about strength training. I

It drives me mad to see them struggle with old injuries, or get frustrated that they can’t get their horse to listen to them, and I know that this could make a massive difference for them.

Also, don’t worry if you cannot make the master class, I will be sending out a live replay to everyone who signed up which will be available for 7 days after the live event.

To book your seat at this event follow this link:

https://www.subscribepage.com/m0h1k7

And if you’ve any questions at all feel free to drop me a message on social media 

@ stronginthesaddle_

Can’t wait to see you there!

Why Horse riding is just like any sport

Before you come for me, let me start by saying that I know that there are very few sports that involve working with an animal, who could decide at any moment that they do not want to play anymore and your day is over.

What I mean when I say that horse riding is like any other sport is in reference to how we train for the sport. With all sports, they do skills training, as do we when riding. However, we are much further behind in the strength and conditioning elements of training. 

If you don’t know what strength and conditioning is, it is gym based (but doesn’t have to take place in a gym) training that is done alongside your traditional skills training. The purpose of strength and conditioning work is to keep the athlete as injury free as possible.

A common misconception is that this is done by running the legs of an athlete so they are fitter, then going into the gym to lift heavy weight, but this is often not the case. It is often done by using a combination of exercises that mimic what you do in your sport, in order to make you stronger when you are doing these movements while competing.

 Another reason for doing this type of training is to improve weaker muscles or increase their range of movement which in turn will improve your performance, posture and balance. 

With other sports, this can translate into kicking a ball further, being faster of the mark when sprinting or being able to jump higher. When it comes to horse riding it can mean: feeling more balanced around corners, your horse being able to understand your aids better or even lower the risk of injury after a fall.

This type of training won’t just benefit your riding. It will also help you when it comes to working around the yard. If you are stronger and more mobile it will be a lot easier for you to clean stables, carry tack/haybales/buckets or whatever other jobs that you need to do that come with looking after a horse (or horses).

Banded rows

So what are some of the exercises that we could do that would compliment our riding?

Squats - This leg exercise not only works all the muscles in your upper legs, but it is also the closest thing you will get to mimicking rising trot without a horse. If you really focus on squeezing your glutes (butt) when you stand back up out of the squat it can help to stop you from tipping forward when rising on a horse.

Banded/Cable Rows - This exercise helps us strengthen our midback muscles. These muscles are often weak (thanks to office jobs) resulting in poor posture. If you strengthen these muscles it will not only improve your posture while riding but can also make your rein-related aids clearer to your horse. 

Plank - While this exercise doesn’t actually mimic anything that we do while riding, being able to engage our abdominal muscles is really important for both posture and balance. If you struggle with either of these while riding, learning to engage your abs will make a massive difference. 

These are just a few examples of some of the exercises that we can do that can greatly improve our riding. Horse riding and working with horses is incredibly physical, so why are we not doing things that can make it easier on our bodies? 

why wouldn’t you want to make your life easier

Want to learn more about how YOU can do this too? I’m hosting a FREE webinar on Tuesday the 8th of November @7.30pm (GMT) to find out how to join follow the link below!

Falls can bruise more than your ego

Falling off our horses is common. It’s just an occupational hazard that we all have to deal with from time to time. 

How is it that something can happen so quickly and in slow motion all at once?

One second you’re going along nicely then suddenly

Thud.

You’re on the floor and your horse is either standing there looking at you or has made its break for freedom. (not sure which of these is more preferable really). Do you ever think about how the impacts of falling can take a toll on your body?

A lot of the time (depending on the severity of the fall) It feels like you are sore for a day and then everything seems to be ok again, but these repeated impacts over time can cause our bodies to become stiff and less mobile. This is because the impacts from the falls can actually knock your body out of line.

Our body learns to compensate for these misalignments, which sounds great, but it can result in one muscle being stuck in a shortened position while the opposite muscle is overextended.

What does that mean for you? Well, you may find that you cannot reach as far in a certain movement, or that you have a constant niggle that you just can’t seem to shake no matter how much you rub it or stretch it. 

One thing many people don’t realise too is that just because a muscle feels sore and tight doesn’t mean that it is. Sometimes the pain we feel is from a muscle that is in an over-extended position due to a different tight muscle. The pain we feel isn’t always caused by the muscle that we feel it in. This is a prime example of where stretching will not improve the issue.

We’ve been taught from a young age that if you fall off “you just get back on.” Once nothing is broken or badly damaged enough that you can’t. But have you ever had a check-up with a physio after the stiffness has eased? Or had a check-up with a physio at all to find out why your shoulder/knee/back has been sore for several weeks/months/years?

Oftentimes, we put it off because we think that we will be told that we cannot ride, or we won’t be able to do things for a certain period of time. This is rarely the case. A good physio will be able to work with you so you can continue to do what you love. They may advise stopping doing certain things for a short period of time in order for the injury to properly heal,  but they will also give you a plan on how you can get your body back in working order so that the issue doesn’t resurface in a few weeks.

The longer you ignore it, the more you risk it becoming a much bigger problem. One that will result in you being sidelined for an extended period of time, so would you not rather avoid this happening? Your body can only compensate for so long, at some point something will have to give and it always does. 

Our bodies go through so much as equestrians and we need to look after them just like we look after our horses. Now is the time to get those issues sorted once and for all. Imagine what it would be like to be pain-free. No shoulder that catches, no knee that tells the weather, not referring to your left and right as “good or bad” sides. Is this alone not worth it?

Do you suffer from stiff, tense or grindy hips? 

Follow this link for my FREE PDF “Happy Hips for Horseriding”

https://landing.mailerlite.com/webforms/landing/b4y0n6

Equestrians, Are you eating enough?

We all know how physically demanding working with horses is. This can be anything from riding to yard work. It requires a lot of energy. This is why what we eat, and how often we eat is so important when it comes to working with horses.

Whether it is your full-time job or a side hobby, it can be very easy to “forget” to eat. You may have ten stables to muck out, followed by 4 lessons in a row, or maybe you had lunch at 1, and are rushing straight to the yard when you finish at 5. This, coupled with the fact that most yards aren’t exactly in the most populated areas (there may be a local petrol station but that's about it). It’s easy to see how getting proper meals in can be difficult.

But what you may not realise is that fueling yourself properly when working with horses is incredibly important for a number of reasons, and by doing so you can improve your experience when riding. 

Its not just while riding weed to be fueled

Here are a few things worth thinking about:

If you have more energy you will perform better when riding. This is a fact when it comes to any task. Have you noticed the difference when you try to do anything after being fed? Normally it is much easier. That’s because your body has energy freely available to it from recently digested food and doesn’t need to pull from its backup stores.

You will be less likely to lose your cool when the horses or even hay bales are not doing what you want. We’ve all heard of “Hanger”. When you are hungry, you become more irritable. This is your body trying to tell you that it needs food. Ever notice how every little thing is annoying you then once you eat something it all goes away? And you realise that you may have been overreacting a little? Next time you notice this happening try and grab a quick snack to see if you feel a difference.

Our brain needs fuel to function properly. Without sufficient fuel lapses in concentration can happen. This happens because when we are hungry, part of our mind will be more focused on food, rather than what we are actually doing. It’s basic survival programming. This can be dangerous, Horses are big animals as we know, and a lapse in concentration can result in serious injury or worse.

Not only does lack of fuel cause a lack of concentration, but it also slows down reaction times as our brain will prioritise what are considered necessary bodily functions. Not reacting in time can be the difference between staying on or eating dirt. 

You may think that you are fine but is it worth the risk? Just because you are functioning and nothing has happened yet, doesn’t mean there isn’t a better way. Have there been some near misses that you’ve ignored?

Or do you find when you get to eat you end up devouring anything that is quick and easy to throw together because you are too hungry to make a proper meal? This is the other danger of going long periods without eating. Instead of having a nutritionally dense meal, we end up filling up on things like chocolate, crisps or ready meals. While there is nothing wrong with any of these and they will give you a quick burst of energy. You will be hungry again in half an hour. If you weren’t starving when you got a chance to eat you would be more likely to make something more substantial, more filling and will give you the energy you need for the work you have ahead.

So what can you do to break this cycle? All you really need is some forward planning. Make a bigger dinner the night before so you can bring some for your lunch the next day. Have some emergency (Ideally non-perishable) snacks in your car that you can eat before you ride. Even setting alarms throughout the day to remind you to eat. All these little things can make a huge difference in your life. 

You will notice your energy levels are better. Your mood has improved. You may even notice your horse responding better to you when you ride. And the best part is, you get to eat more food! Is this not a win-win situation all around? 

Do you suffer from stiff, tense or grindy hips? 

Follow this link for my FREE PDF “Happy Hips for Horseriding”

https://landing.mailerlite.com/webforms/landing/b4y0n6

How are you meant to love yourself if everything you see is meant to make you feel bad about yourself?

Here’s the thing. Marketing is there to make you feel less, because if you feel like less, you will buy more.

A lot of the health and fitness industry is designed to make people feel like less. If they feel like they don’t fit into a certain size, shape, or look, they will be compelled to spend money on gyms, supplements and meal plans.

Ok this probaly sounds weird coming from someone who is in that industry but bear with me here.

Diet culture has spawned so many different products to make you feel that you shouldn’t look the way you do . I am not talking about just gyms and training plans, if anything, for a long time doing anything other than 20hrs a day of cardio was frowned upon, so a gym wasn’t necessary. (all be it a treadmill when its raining is nice)

But what they did sell you was meal replacment shakes, starvation diets and fat reducing pills. (none of which work in the long term, and you feel miserable while taking them, which I am sure many of you know)

But even cellulite. Those visible lines on the backs of our legs and bums, was created to make us feel worse about ourselves! Its not real!

Yes I am aware those lines are real but they are just fat stores, Until in 1968 Vogue magazine named it and told us all it was bad… and then companies started to sell cellulite banishing creams.. coincidence? I think not?

And what exactly the ‘right size’ is changes. When I was growing up it was stick thin, which you could achieve by living on lettuce and sadness or the afor mentioned diet pills that made your body resistant to fat. (spoiler alert they don’t)

Or if you really had the money it was liposuction, but that was only for the elite.

Now its all about havin big glutes and abs, So there is a whole new line of products to sell people who don’t fit into that bracket. We now see young attractive girlrs telling you that if you buy their glute plan and do 1,000,000 donkey kicks a day you can have an ass like hers (Even though that’s neither how she trains or how she achieved it)

Bum implants have shot up in popularity. (which is funny considering its basically the opposite of liposuction.)

So the industry is acting as if it has moved away from those unhealthy standards when really they’ve just rebranded, and repacakaged it. (pardon the pun)

Even the body positivity movement has its flaws. I’ve seen girls labelled ‘not fat enough’ to be a part of it. Which is crazy as there shouldn’t be a size requirement in order for you to qualify, and it completely goes against the thing they are promoting.

There really is no winning!

So what are we to do when every side tells you that you are wrong?

Tell them all to Fuck off!

If you wanna exercise and lose a few pounds, you do it, but do it for you not because a magazine, or some influencer told you to. Do it for your kids so you can run around the garden with them, or because you’ve always wanted to run a marathon, or walk the camino.

If you want to eat pizza on the weekend, and drink a few beers and that means you carry a little extra ‘fluff’ you do that too!

Life is for living for YOU and not what some magazine said!

What NOT to do if you over indulged at the weekend..

Did you have a bit too much fun this weekend?

Are you feeling a bit rough? or a bit bloated?

Maybe ever a lil guilty?

The most important thing if this is the case is, NOT to punish yourself for the weekend!

You don’t need to starve yourself, do crazy amounts of cardio and beat yourself up for eating and drinking too much.

Instead of doing that try this instead:

1. Drink water- especially if you drank a lot at the weekend you want to rehydrate so your body isn’t holding onto excess water, aim to drink 2 litres of water minimum

2. Exercise — I’m not saying go do some crazy HIIT workout or something to “sweat it all out”. A light workout will or even a walk will make you feel better. Any movement at all will make you feel good (especially if you’ve been lying on the couch dying all day like I was yesterday)

3. Get loads of veggies into your dinner — focus on nutrient dense food to get some vitamins and fibre back in. It’s tempting to reach for another take away when you feel ugh, but you will feel better in the long run if you have some nutritious food!

4. Remember that just because you indulged, it doesn’t mean you’re a bad person. Maybe you met friends or family that you havent seen in a long time, or you were celebrating a big occasion. You were creating memories and focus on them instead of what you ate or drank, because they were more important right?

There will probably be a lot of occasions over the next few months becuase we’ve been locked in for so long, you’ll probably go to the opening of an envelope if you can! So remember to enjoy it and the memories you are creating and don’t be hard on yourself!

How was your weekend?

4 Health Benefits of Exercise

We’ve all heard how important exercise is for your health. It’s on the telly, in the papers, on social media, on the radio (for those of you who still use one) especially this time of year, everyone joins the gym in january with visions of ‘new year, new me’ and around these few weeks is when people start to come to the conclusion that the old them wasn’t so bad, sound familiar?

Now i know we all want to be “skinny” “toned” or have a “beach bod” for our holidays but what about the rest of the year. There is so many more benefits to keeping fit that you may not realise or had stopped paying attention to in the programme/ post you were looking at. So here’s a few that might keep you from cancelling that membership just yet.

1. Improved cardiovascular function: You may have heard this before but what does it mean? Basically that your heart and lungs work more efficiently and in the long term this means less risk or heart disease, and all types of diseases associated with the heart and lungs, and in the short term ya won’t be out of breath after a flight of stairs!

2. Reduction of body fat/ More muscle: This isn't just to look for the holliers (though it is an added bonus) It will also help reduce those risks again for cardiac (heart) related diseases and also increase your BMR (basal metabolic rate) This put basically is the amount of energy your body needs to stay alive, the more muscle you have the more energy is needs so you will burn more just being alive by having more muscle!

3. Bone Density: This is a big one for the ladies especially. As we get older bone density reduces which can lead to osteoporosis, women are much more liable to end up with osteoporosis. The good news is that exercise, particularly resistance based exercise, helps vastly reduce the risk of this by increasing your bone density.

4. Feel good factor! This is often overlooked but most important, who has ever come out of a workout of any type the were dreading and felt amazing? That's because exercise release serotonin into the brain making you feel happier then when you started it and who doesn't want to feel happy?

For those of you reading this and thinking “that's great but i hate the gym” Fear not! You DON’T have to go to the gym to exercise (yup a pt not promoting the gym there must be something wrong) There is no point forcing yourself into something you hate, if you don’t enjoy it you will simply give up. Any excuse and you’ll stop, simple as. Find something you enjoy and you’ll keep it up. Join a dance fit class, try yoga or pilates, join a sports team. It can be social too and if it keeps you fit in the meantime, it's a win win situation!

Horse Riding properly is hard!

So recently I’ve been focusing on taking my own advice while riding and I’ve realised this.. its bloody hard!

Especially if you are in the habit of just pottering around and going through the motions.

If you are not training for anything in particular, it can be very easy to fall into these kinds of patterns.

Warm up

Walk

Trot (with a circle or two for good measure)

Canter (few more cirlces)

Cool down

Sound familiar?

I know this is what I have been doing for a long time so recently I decided to try focus on my position and doing all the things that I’ve been telling you all to do.

My bum doesn’t want to stay under me.

My legs muscles get sore when holding on.

My shoulders creep forward.

But thats ok.

I’ve not been doing it for so long, I can’t automatically fix all these habits.

But what I can do is do it for a long as I can and then take a break until I build back up these muscles.

It will come with time.

The original habits didn’t happen over night so I have to be patient with bringing new habits in and I can do some of the work at home too to help this become even easier!

Have you tried to adjust your position? How did you find it?

Remember when you first started riding?

Remember how hard that was?

It’s not going to be as tough this time, because you have the foundations that you didn’t have when you first started riding.

So you need to be patient and trust that you will get there,

Also is there more that you can do to help? Can you do other training that could help you improve your position?

Have you even considered this?

If this is something that you have struggled with and want some help with improving contact me today and we can see how I can help you!

Do you start your diet every monday?

Do you like to start your diet on a Monday? New week, New oppertunities, New you!

Now have you started a new diet every Monday for the last 8 weeks, 8 months, 8 years?

Does this sound familiar?

Its very easy to get revved up for something at the start of a new week, month or year. However, what happens when the motivation inevitatbly dips? Do you keep going, or do you write off the rest of the week and start again Monday?

Or..

Monday comes and you’re not feeling it for whatever reason. You could be very stressed. Or you had a shit nights sleep. Or even the thought of starting has become so overhwelming that you just go ‘fuck it’.

Then because you haven’t started on a Monday, you think you have to wait again until the next week. Or you broke by Wednesday, so may as well go all out until the next Monday.

Then you wonder why you can’t get results.

If you got one flat tyre, you wouldn’t throw a fit and slash the other three would you?

It sounds ridiculous right?

So why do we do that when it comes to our health?

Personally I always prefer to start on a Tuesday because, for whatever reason I never seem to get going the way I want on Mondays (maybe its the rebel in me going against the grain, you say monday I go tuesday)

Would you slash all your tyres over one flat?

If you have started today. If you have a ‘slip up’ before the end of the week. Don’t slash the other 3 tyres.

Look at what little things you can do to keep the car on the road moving towards your destination.

By doing this you are already closer than you’ve ever been!

If you do this each week..

Try this instead!

Does lean equal healthy?

The short answer is no. You are not healthy just because you are lean, just like you are not unhealthy just because you are overweight.

Take these two pictures for instance.

46kg vs 58kg which looks healthier?

By BMI standards. I am within the healthy range in both. In the first, I am closer to underweight, and in the second, I am closer to overweight.

The thing is, in the first pic, I had just gone through my first big break up (the drams), I was barely eating (I emotionally undereat) and was doing crazy amounts of cardio (I dont think I ever wanna see a stepper again).

The result was, I dropped to 46kg, Which at the time I thought was great cos I was super skinny.. but it didn’t last, and in no time when things settled down, I went back to my normal size.

This second photo was taken last week. I’m currently sitting at 58kg. I eat what I like (within reason) I’m pretty emotionally stable (as much as you can be in a pandemic ) and I do cardio for fun not fatloss.(though i question how fun it is when I am doing it)

I think it’s really important to highlight that skinny (or lean) does not mean health. There are many people out there who can’t put on weight for various reasons.

I am not just talking about people suffering from anorexia or bulemia, There are also many chronic diseases that are imparing peoples ability to absorb nutrients, so they are, infact, malnourished not healthy.

Just as there are both emotional and physical that can prevent someone from losing weight.

I think instead of focusing on what other people look like and equating that to a predetiminded health status. We should focus on our own and getting to a place where we feel both mentally and physically healthy.