A short list of the most inspirational women in sport!

Happy international women's day!

Today is the day that we put a marker on celebrating and appreciating the women of the world, where we come together to remember the political, cultural and economic achievements of women of the now and in the past. This is a chance to empower each other to be active without the fear of being judged.

Exercise and sport have the potential to make us all feel amazing! which then provides us with the platform to evolve and grow even stronger and happier!

We've compiled a list of inspirational women in sport to help inspire you to follow your dreams, be more active, happier and healthier:




1 - Jessica Ennis-Hill


A retired British track and field athlete. London 2012.. An amazing amount of pressure and she went on to win gold. She is now a major figure in sport especially in female movement within sport. Before the London 2012 games a senior figure in UK Athletics described her as "fat" and as you can imagine, this created outrage, Which made the nation think more about female body image, sexism eating disorders and bullying in sport.


2 - Davina McCall


Not many of us would think of Davina McCall to be the face of sport however more the face of Big Brother!

However her achievement in the world of sport are something to be inspired about, From getting the nation moving with various fitness DVDs to Challenging herself in various Charity events notably for sport relief where she ran, swam of cycled over 500 miles from Scotland to London and raised over £2 Million!




3 - Nicola Adams

Nicola Adams is a female British boxer and the first woman to win an Olympic gold in Boxing, Now that's one woman I wouldn't get in the way of! She was also named the most influential LGBT person by the independent in 2012.





4 - Casey Stoney

Retired England women's national team captain & Team GB 2012 Captain. Casey Stoney is a household name is women's sport and an integral part of the international team. She has previously battled through depression and had the pressure of coming out as a homosexual sportswoman however still the rock to a great England football team and now joins the England setup as assistant manager.




5 - Lizzy Yarnold

British Olympic skeleton athlete. She is the most successful British winter Olympian and the most successful skeleton Olympian of all time winning gold at Sochi 2014 and defending that in the 2018 winter Olympic games in Pyeongchang. She has also won every major title in her sport, an inspiration and role model at its finest.


Some others we thought deserved a shout too are; Paula Radcliffe, Clare Balding, Judy Murray, Gabby Logan, Eniola Aluko, Eva Caniero, Kelly Holmes, Beth Tweddle and many more!...


Comment below any others that you can think of!?

How harmful are energy drinks?

People that know me well will know I’ve suffered from heart problems for about 8(ish) years. I’ve constantly battled with breathlessness, chest pains, skipping/fluttering/pounding heartbeats, there’s been copious amounts of times where I’ve thought “this is it” whist waiting for what seems like forever for my heart to thud back into rhythm. I’ve even been rushed to hospital in an ambulance with a resting heart rate of 180bpm! (the average resting heart rate is between 60-100bpm) Imagine having a heart rate double of what it should be and then having a paramedic try taking your blood while you’re strapped into the bed of a moving ambulance! Would not recommend!

For a while I’ve known that I have an irregular heartbeat, but recently after the usual ECG and other tests, the doctor diagnosed me with Intermittent Heart Block (this is where your heart beats irregularly because the electrical signals that control your heartbeat aren’t transmitted properly). So, I now have to take between 6-8 beta blockers a day to control my palpitations.

As a Personal Trainer I take my health/diet/training very seriously, and I know that if my electrical signals aren’t being transmitted properly, there’s something not going quite how it should be with my nervous system.
So, as I would with any client that has a medical condition I decided to do some research into my new diagnosis.

The nervous system is made up of the brain and the spinal cord. Motor and sensory information passes through neural pathways in the forms of nerves coming from the spinal cord. The spinal nerves pass on the vertebral body to be distributed to their point of innervation to various body organs as peripheral nerves.
The central nervous system also provides vascular supply to the heart (this is made possible through the coronary circulatory system). The connection between the nervous system and the cardiovascular system gives the main reason why abnormalities in brain activities can increase the risk of heart problems.

So, this got me thinking, what could have happened to affect my CNS and cause my heart problems?

I realised, I started drinking energy drinks at the age of 13/14. I can’t remember how many cans I consumed per day, but the number was high, especially for a 14-year-old (Did you know the brain isn’t fully developed until AT LEAST your mid-twenties?).
It had also become a sort of tradition for me to sit and watch the Formula 1 qualifying on a Saturday and the main race on a Sunday with a crate of energy drinks.

I definitely didn’t realise what exactly I was consuming and the effects it would have later on in life. I continued drinking these drinks regularly until I was 16, when I started having heart palpitations.
In addition to the high caffeine content, energy drinks contain taurine and guarana, which have proarrhythmic properties, I decided to look a bit more in depth to energy drinks and found a lot of information about how problematic they can be for people of all ages, a lot of cases have even lead to death of a relatively healthy person.
Here is just some of the associated long term risks of them:
High blood pressure, type 2 diabetes, miscarriages when taken while pregnant, obesity, and in my case, neurological and cardiovascular system problems (including palpitations) in children and adolescents.

Whilst the evidence is strongly in favour, it’s not 100% certain that the reason I have heart problems is because of energy drink consumption. People are able to make up their own minds and come to conclusions about what they will and will not consume, but I personally would advise anyone that regularly consumes energy drinks to be careful and consider eliminating them from their diets as they've had a massive effect on me and have caused me to be limited with my everyday life and career.



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10 ways you can change your life through the power of positive thinking

As human beings we naturally focus on the negative things in life, take the media and news for example! How little do you hear about the positive things going on in life? And how much do we hear about politics, terrorism etc?


We’ve created a short list of things you can do to stay positive and remain that way:


1. Replace negative words with positive ones

Are you that person that always tells themselves “I can’t”? If so, stop doing that or you will convince yourself that’s the truth! Instead tell yourself that you WILL or at least that you will try YOUR best


2. Analyse what went wrong

This one may appear negative, but believe me it is far from it. Positive thinking does not mean that you deny when things go wrong. Instead think about the things that didn’t go so well, then think what could you have done differently and next time a similar situation comes up, you know exactly how to deal with it avoiding future mistakes and enjoying a more positive tomorrow!


3.  Give yourself a pat on the back!

This is a very strong point, emphasising what I said at the beginning. Quite often we only look at the ‘bad’ things or mistakes and this can lead to frustration/anger. Get used to giving yourself a bit of credit for what you do right! Pat yourself on the back every time you do something positive, no matter how small it may seem!


4. Learn from the past, look to the future

No matter how bad things were in the past or how vast a mistake was, do not beat yourself up about it, ask yourself this one question; What can you do right now to change the past? The correct answer to that is NOTHING! So when you feel negative thoughts about the past come up, replace them with happy and positive thoughts about the future


5. Think of everything that happens in your life as an opportunity

Sometimes the ‘negative’ things that happen present you with great opportunities that maybe you would not have thought about pursuing otherwise. A great example of this would be losing your job, yes that’s not a great thing to happen, but now you have the chance to do that thing you have always wanted too


6. Surround yourself with positive images & people

This is sometimes a difficult one to change, surrounding yourself with people who are eager for you to grow and support you every step of the way is important, cutting lose on those can be difficult, however the rewards will outweigh that.

As well as this, try surround yourself in a positive environment, something as simple as keeping your home/car clean and tidy works


7. Read an inspiring book (and make sure it’s interesting to you!)

If you really are struggling to pick yourself up and can’t seem to find a way to improve your mood, try reading a book meant to inspire. A couple of great examples which I love are:

  • The chimp paradox
  • A mindfulness guide for the frazzled (by ruby wax)
  • Awaken the giant within (Tony Robbins)

There are many more, but these should get you started, another useful tip is read the autobiography of someone you see as a role model.


8. Engage in physical activity

Working out or taking part in Sport is a great way to relieve any stress as this releases a chemical into your body & brain  that improves your mood, this doesn’t have to be a strenuous task. Just going for a walk can be beneficial, and anyone can do that!


9. Listen to upbeat music

Music has also been shown to enhance mood, this creating a more positive outlook on life. Wether you are relaxing at home, in the office or driving the car, turn the music up and listen to something that makes you happy!


10. Meditation and mindfulness

There are countless studies suggesting that meditation and mindfulness are beneficial and encourage positive thinking. Clear your mind, relax and push away the negative thinking that’s troubling you


“in order to carry a positive action, we must develop here a positive vision”  - Dalai Lama 


In a nutshell, your are in charge of your thoughts, don’t let them control you. Stop those negative thoughts and realise that you are in control of what you think!

Just smile, believe the world is a great place and appreciate all the good things


So there you have it, some very useful tips to help you stay on top of life and have a positive outlook.

Nubod Personal Training