Ten reasons why cheerleading is a sport,

One; Conditioning

Hardcore cheer conditioning targeting arms, legs, abs. Check out one of my videos if you think you can handle it.

Two; Tumbling
Tumbling is a gymnastics element; gymnastics is a sport. Tumbling takes years of practice, conditioning initially to gain the strength, but hours & hours to actually accomplish a new tumble. 

Three; Stunts

Stunts require 1-4 bases, and a flyer. The flyer has to have insane balancing skills and be able hold themselves tight sometime 7/8 feet in the air, all whilst pulling ridiculous stretches. The bases have to be so strong, they have to put other team members above their heads, and in our team our flyers are all fully grown adults.

Pictures courtesy of Liam Dixon Photography

Four; Jumps
Jumps take a long time to master, there's lots of conditioning to do before you can even consider having a beautiful jump. Leg strength is essential, along with having the strength in your core to pull your legs often higher than your head.

Five; the two & a half minute routine

Two and a half minutes of hardcore cardio is not easy. By the end of the routine you are exhausted, not only are you rushing around increasing your heart rate, your also putting people in the air, ensuring you catch them and then tumbling, dancing & jumping, I'd like to see you give it a go and then tell me it's easy! 

Six; Dance

I never thought dancing was a workout because I'd never given it a go. Turns out, it is! Dancing is knackering, usually at the end of the routine when your just about ready to collapse you have to what out a strong dance section. 

Seven; Stretching

Stretching is a slow, painful, and draining experience. As a flyer I have to push myself to make sure I can pull certain streches. Unfortunately there's no easy way to improve flexibility, it's all about patience & practice. Give a stretching video a try and see if you can do it. 

Some basic back stretches I do twice weekly.

Eight; Commitment

All sports require commitment and cheerleading is just the same. We train 3-4 times a week, in all the different elements. Being part of a team, you have to be committed so your team doesn't suffer. 

Nine; Injuries
As a team I reckon we've as least hurt every single bit of the body. From sprain wrists, to broken elbows, to getting kicked in the throat & being dropped on your head, now these injuries aren't just from dancing around with your pompoms! Cheerleading definitely comes with a health and safety warning.

Ten; Competitions 
Much like other sports we compete as a team, we train to win, and like football teams, rugby teams, we compete to win the trophies. 

Here's a video which sums up pretty well what 
we actually get up to at training.

Asics gel trainer review,

Asics Gel Noosa Tri W72

Size UK 3

£117 

Value for money: 3/5

Support: 3/5

Comfort: 3/5

Design: 5/5

   ❤  ❤  ❤ / ❤  ❤  ❤  ❤ ❤  

This trainer is probably the funkiest trainer I have ever owned. I could sit and stare at them they are that beautiful! However as a running shoe I haven't been overly impressed. This trainer is quite stiff, there's not that much cushioning and the frame of the shoes is quite hard just to touch. For long distances I wouldn't recommend this shoes as it doesn't provide much comfort- however they still look amazing on your feet and everyone in the world is jealous of them! I generally use these shoes on my short recover or my speed training runs. I think the sole of the shoe gives you a bit of a spring in your step, and I think they're a speedy running shoe. I have also used these trainers on the treadmill and I would also recommend them for that. The price of these trainers are a bit ridiculous. Asics is a brilliant running brand and I would recommend them to any runner, they are reliable and their gear is sustainable- therefore you pay a certain price for this pleasure. I do think they are worth the money, I've had mine for 6 month, I've probably ran 250 miles in them and they are still in great condition. So if anyone is wondering which running trainers they need, these ones are expensive but will last you, especially if your only a short distance runner you will get your wear out of them! 

Beginners guide for running,

Is 2014 the year that you want to start running? If it is follow my top tips for anyone starting out. 

Number 1,

Go and get kitted out!

Buying yourself some nice running gear will make you want to go out. Try and get something fitted to the leg to avoid chaffing, but make sure you feel comfortable in your kit.

Number 2,

Get your trainers fitted!

This is so sooo important, if you have the wrong trainers on, running will be painful and definitely not enjoyable which won't make you want to go again! It can also cause long term injuries. Make sure your trainers suit your running style, some people run with an under step, over step or flat footed. All of these shoes required a different type of trainer. Up & Running, Asics, Nike or any good running shop with have a treadmill you can go an use to make sure you have the correct trainer.

Number 3,

Take it easy!

Don't set off expecting to run 6 miles on your first run. Don't get frustrated, Follow a couch to 5k training plan you will have to start small to get big results. 

Number 4,

You will have to walk!

If you've never, ever run before you can't just set off and run for 20 minutes. You will have to walk, your couch to 5k training plan will also explain this. 

Number 5,

Be proud of yourself!

You can never have a bad run, any run is better than not going at all. Your starting out, be patient, be realistic, and remember to keep reminding yourself how much better, and further your going from last week. 

Marathon training,

This post is for anyone considering signing up to running a marathon! 

In February 2013 my mum signed up for the first ever York marathon. I thought to myself  'if my mum can do it & she's 45, I can do it'. I signed up with The Jane Thomlinson Appeal Charity. (For more information about Jane's Appeal click here). I had been running again for about six month, I had built my distances up from half a mile to about 10 miles, which I was able to run comfortably. But 26.2 miles was a whole 16.2 miles further than that! Simultaneously to signing up to the marathon I signed up to the Leeds half  marathon which was in May, then I had something to train for up until then to keep me motivated and on track. 

The marathon was in October, so I didn't need to start following my training plan until June. But in the time between February and June I built up my half marathon time. I ran 13.1 miles at least once a month to get my heart rate used to a longer endurance, and my legs used to running a longer distance. Generally I would run 4 times a week. 2 short recovery runs 2-4 miles, 1 short speed run 3-6 miles and one long run 7-13 miles. I ran the Leeds half marathon comfortably in 2 hours 40 seconds, 41 minutes faster than my first ever half marathon two years before (the Great North Run). I was over the moon, but I had strained something in my hip, and the last 3 miles I knew I needed to let myself rest because this injury wasn't going to fix itself. I had a whole month off running, but it kept doing cardio circuits (Shaun T's insanity) 6 days a week to ensure my cardio vascular endurance wouldn't be effected. 

June came, and I started following my training plan. I got the training plan from the running bug I would recommend this site for anyone starting running, or embarking on a new running challenge. I ran 4 times a week, on Sunday I did a long run, Tuesday a short recovery run, Wednesday a steady paced run, and Friday was speed training. Through the week, I wouldn't be running for more than an 

hour, usually 40-60 mins. Speed training is a very important part of your training, it helps to build heart rate endurance and you will be increasing your heart rate higher than usual. It also helps to speed up your over all pace. Steady runs on a Wednesday I usually ran at the pace I intended to run the marathon and I made sure my heart rate was steady but not pushing myself. 

Long runs

At the start of the marathon training, your long runs increase 10 minutes a week, starting from 40 minutes through until 90 minutes. You they start to focus on your milage, 10 miles, 11, miles, half marathon. Then the fun begins. You have 7 weeks left of your 16 week training plan. Your next run is 15 miles, you then have a recovery long run week where you only run 10 miles. You then run 15 miles the next week, then 18 miles, then 21 miles. This is the peak of your training. The. Sunday before your marathon race you run about 8 miles. These distances aren't set in stone, you can run further,  or a little less (but I wouldn't recommend it). You can't just set off and run 13+ miles, the day before you have to increase your fluid intake, and food intake a few days before, making sure you put the right things in your body so you have all the nutrients you need. I used to set off about 7:30am for my runs on a Sunday. But this meant I had to get up at 5am to eat some cereal and a sports protein bar and a pint of water. I also had to make up sugar drinks and water to take on the run with me. Probably the worst an the best bit of finishing the long runs was the ice bath at the end. Getting into one was honestly the most painful, agonising experience of my life. However they definitely do the job and are worth it for the reduce in leg pain the nest day!

The week before the race  was honestly the best week of my life, Monday Wednesday and Friday I only had to do little 20 minute jogs, and I could eat everything I fancied (in moderation). Rest, eat, jog, repeat.

Marathon training isn't easy, I ran about 400miles, and did about 72 hours of training. Your training has to come first, you have to get up earlier and make the time. You won't just find it. If you want to commit to a marathon ensure you can make the time, and definitely do not miss any of your long runs, no matter how much you can't be bothered! They're such an important part of your training, unfortunately they are also very time consuming! 

When you finish the marathon it is the most incredible feeling- it's not easy and it's not something that just anyone can do! It's always been something on the bucket list for me, but the buzz is unbeatable, which is why I've signed up to the York marathon again this year, I am also doing my own marathon challenge, you can sponsor me here

For more information on the York marathon click here.

See if you want to set yourself a new challenge.

My healthier lifestyle & weight loss journey,

Since stopping gymnastics at the age of 16 I slowly, but surely piled on the weight. I didn't even realise that I'd put on so much, because I had never weighed myself before, I always presumed I was around 7 stone- wrong! I was 9 stone 12, and I'm not even 5 ft. My BMI was 27.6 and I was over weight. Not only was I over weight I wasn't at all in shape compared to how I was the summer before. I hadn't done exercise for a year, and I knew that getting back into it wouldn't be easy.

Summer 2009/2010

Weight 138lbs

Summer 2013

weight 105lbs

I am very proud of my before and after pictures, although I still find it hard to look at the before pictures. I genuinely didn't think I was that size or shape. In April 2011 I was inspired by another girls weight loss, she seemed to have lost loads of weight and she looked fabulous. I messaged her to see what she had been doing, and her reply literally changed my life. She explained that it's a lifestyle now, not a diet, and she was so much happier, healthier & fitter. It's about eating the right things most of the time, and having a bit of what you fancy when you fancy it as long as you've exercised. Moderation! Before reading this message I literally thought I was addicted to food. Every night I'd go to bed thinking 'right my diet starts in the morning' come downstairs and have toast and chocolate spread because I just LOVED it so much! However, I did like healthy food, I enjoyed it, I just often couldn't be bothered to make it! I was stuck in a rut after starting my first full time job with spit shifts.

I started using my split shifts to my advantage, I joined a gym and went there in-between my morning and lunch shifts and took my lunch in a pack up. I would prepare meals to avoid rushing, and I would ensure I did some form of exercise six days a week. This was usually a few gym sessions a week doing 40 minutes of cardiovascular (walking, running, cycling, rowing, cross training) or going for a 40 minute walk with the dog. With in the first four weeks I lost 10lbs! It was dropping off me, yet I was still having puddings twice a week, and usually cheese, or maybe a bit of chocolate most days. This really started to show me how little exercise I must have been doing before, and how much food I must have been eating! I never pushed it and never though of this as a diet, it literally was a case of making the right food choices. Over 18 months I lost 33lbs which is 2 and a half stone, and over the next six months I have managed to maintain that weight loss, without struggling too much. Yes I go up and down a couple of lbs, but I stay between 103-108 lbs, and I feel comfortable. Don't get me wrong, there's still bits I don't like, surely we all have that?! I have the shortest legs in the world, my calves and thighs are probably the same circumference, but I only have to look at my mother's legs to see where I get them from! There's something's we can't control but putting the right foods in your body and getting out and about to exercise is something we have full control over. I honestly believe that everyone can achieve a healthier lifestyle, and I am so glad I have realised this for myself. I am a completely different person to the girl I was in 2010 and I am so much happier how I am now. I wanted to start writing a blog so that anyone who reads this feels they can change, and they can do it, because I am so passionate about how much a healthier lifestyle has changed my life.

Good luck to anyone starting their healthier lifestyle journeys,

believe in yourself, you are amazing and you can do it, x 

Nike trainer review,

Nike Structure 14

Size UK3

£75

Value for money: 3/5

Support: 4/5

Comfort: 5/5

Design: 3/5

 ❤  ❤  ❤  ❤ / ❤  ❤  ❤  ❤ ❤  

These trainers are my off road shoes of choice. They are a sturdy shoe, which at first I found uncomfortable. Mine are a size UK 3, which I actually think are a bit tight (my fault not Nikes') This trainer isn't as aesthetically pleasing to the eye as other Nike shoes, however it is a very practical shoe. The soles are firmer than other style Nike trainers; this is whyI find them very good when off road.The sturdiness of the shoe makes my ankles feel very stable, which is good when on bumpy ground. I would recommend this shoe to anyone who likes to get out and about, down and dirty. I've never been too worried about getting them mucky as they aren't the prettiest of shoes, so you can get really stuck into your run. Price wise, the RRP price I feel was a little high, I wouldn't have paid this much. I got mine for £16 in a liquidation sale, otherwise I'd have rather spend that amount of money on a prettier pair; I'm just too girly!

Nike Pegasus 3

Size UK 4

RRP £56

Value for money: 5/5

Support: 5/5

Comfort: 5/5

Design: 5/5

❤ ❤  ❤  ❤  ❤ / ❤  ❤  ❤  ❤ ❤  

The reason these were so cheap is because I have tiny feet I can actually get junior trainers which is fabulous for my bank balance! Junior sizes usually go up to a size UK 6.I bought this trainer four weeks before my first ever marathon when I discovered the sole of my old trainer had completely worn away! I was very worried that I wouldn't have time to 'run them in'. My first run in these trainers was 10 miles, and not even a sore toe, no blisters, no pain, nothing! Possibly the comfiest running shoe I have ever, ever trained in! Very rarely do I not have a bad word to say about a trainer (because I am very,very fussy), but I genuinely love these beauties! I would highly recommend any runner with a normal step to buy a pair of these! Long distance, short distance, treadmills or off road running! Go grab a pair; especially if you've got small feet like me- bargain!!

Slimming world diet,

I followed the slimming world diet plan in April 2011. I lost a 

stone in 8 weeks & I enjoyed the diet plan.

Extra Easy

On a normal daily basis I would choose the extra easy option from the diet plan. This meant that any 'free food' I could each, then I could choose a 'healthy option a' & 'healthy option b'. Free foods consisted of all fruit & veg, potatoes, beans, pulses, lean meats, fish , pasta, rice, couscous & muller light yoghurt's. I found this fabulous as I could eat soooo soooo much! Healthy option a choices were your dairy requirements; cheese & milk. Healthy option b was my whole grains- bread, cereal bars & there were a few soup options. On top of ALL this food I also had 15 syns a day! The best way I can explain this is 10 chocolate fingers- each chocolate finger had 1.5 syns. The book came with an easy to follow syns index; you could find out most naughty foods syn value in less than a minute. And you also had a catalogue of free foods which you can help yourself to.

Red Day

On a red day, you could eat more meat, and more whole grain. Your potatoes & pasta weren't 'free foods' & you had to weigh these out. I didn't often have a red day as I'm not much of a meat eater so I'm probably not the best person to write about red days. Your fruit & veg are still free & you can have as much as you like.

Green Day

When having a green day you could have two 'healthy option a' & 'healthy option b' foods. But you had to measure & limit your meat/fish intake. I often had green days as, like I said I'm not much of a meat eater so I needed my protein from other foods. Like on the red days, your fruit & veg are still free & you can have as much as you like.

Most days I did extra easy, because as the name gives it away, it is so easy! Slimming world doesn't encourage you not to eat, or to cut down, but to choose the right things, & to pick the healthier options. They also encourage exercise, giving bronze, sliver & gold awards based on how often you exercise & for how long. I found this very encouraging for trying to change your lifestyle & attempting to maintain any weight loss. Slimming world groups were very supportive, but I did sometimes feel like something out of a comedy! 'Girls, Sheila has lost 2lbs! Everyone give her a round of applause'. However it was very nice, & the group all seemed to know each other well & supported everyone throughout their own journeys.

Slimming world is fabulous if you have the time to make your meals from scratch. This is one of the best things that slimming world taught me, if you make your own meals you know exactly what is going into them. However this did make eating out a bit of a nightmare, I was always very conscious & I think this was probably where I missed out on losing them extra few lbs because I didn't always make the right choices.

On-line support

Slimming world has a great on-line network, you can search an item to find out how many syns it contains & you get access to new recipes. You also have a clear space to track your progress, with a graph and a BMI chart so you can see how much healthier you are becoming by choosing to loose the weight. This tool made me motivated to keep going, as I always wanted to log on & record my weight loss. There is also an app so you can keep a food diary & track your progress on the move!

If you are a busy person you do need to be very organised with your meals/shopping to ensure you can stick to your diet & slimming world might not be the best option for you. I would recommend slimming world for anyone who is starting from scratch  & willing to really make an effort, it really helped to educate me with what healthy eating actually was.

A little about me,

On April 16th 2012 I decided to change my lifestyle. I was stuck in a completely vicious cycle of being a lazy couch potato. I have always been active throughout my childhood. I trained 6 times a week at one point with my gymnastics team. My mother & father are keen runners, my dad cycles 30 miles a day to work & back, my younger brother is an ambitious football player, diver & free runner. Fitness has always run in my family.

At the age of 16 I decided, I didn't want to continue with my gymnastics training. After making this decision I found myself with a lot of free time on my hands; free time which I was enjoying far too much. I spent my new found free time eating, & watching television; not the most productive decision of my life. Without even noticing, over two years I gained two stone.

When I was 17 I started a mission to get fit by signing up to the great north run; a half marathon - 13.1 miles. Both my mother & father have run these distances & it was them who inspired me to do so. I half-heartedly trained for this event, in a £10 pair of primark trainers &  no tracking device. This lead to me believing I was running 9-11 miles, but in reality I was running 5-7. Not ideal. I ran the race, & I didn't stop which I was very proud about. It took me 2 hours, 40 minutes. It was the longest 2 hours, 40 minutes of my life, & definitely the most painful! After this, I swore I would never, ever run again. Six months later, I started to feel clothes were getting tighter, and I was now buying size 12 tops instead of my usual size 8. I was getting very down & upset & I felt I couldn't control my diet, my exercise, or my appetite.

I have tried weight watchers & slimming world in the past & they have been sucessful. However I was never able to keep the weight off, as soon as I'd reached a mile stone, I was happier, but I also started to cheat snacking on the wrong things all the time. I had to tell myself that I actually enjoyed healthy food (which I did but I would always choose the unhealthy option). I realised that I was finally in the right frame of mind to actually crack on with this mission, & to change my lifestyle choices. This was the only way I felt I would be able to maintain my weight loss.

Almost two years on now, I have lost two & a half stone, but most importantly maintained that weight loss. I have gone from the girl at the gym who couldn't run five minutes on a treadmill to the girl who completed a whole marathon! Yes 26.2 miles! I did it & if I can do it, I truly believe anyone can do it.

I hope that my blog is able to to give people the motivation to lose weight, start exercising and become a healthier person! I will be posting about my journey to getting fit & healthy and how to maintain a healthy lifestyle.