Jennifer Gilmour's Blog, page 5

The Protein Shake Myths All Women Need To Be Aware Of

As a woman, it can be hard to enter the fitness world without being bombarded with misinformation. For decades, centuries even, weightlifting and fitness have been dominated by men. Therefore, when women step into this domain, they tend to get most of the information from men. 

Shock horror, a lot of it is rubbish – especially when it’s relevant to women. We can go over countless topics here, but today’s post is looking at protein shakes. You may have some preconceived notions surrounding this supplement and its use for women. Needless to say, I bet a lot of what you think is a load of bull, thanks to things people have said online. 

I have personally used protein shakes for a number of years to aid my active lifestyle. 

So, let’s unpack the lies with the top protein shake myths all women need to be aware of in this collaborative post:

 

Women shouldn’t take protein shakes

A highly common misconception that comes from the “I don’t want to get too muscly” brigade. Realistically, working out with weights is essential for men AND women. Women can gain a lot of strength and see amazing health benefits, just like their male counterparts. The worry is that taking protein shakes will make you build too much muscle and look like some swole beefcake gym lad. 

This won’t happen. We can’t grow as big as the average man because of biology. Women can take protein shakes to see the same advantages men see. The added protein fuels muscle recovery and can prevent soreness while also helping you get more protein in your diet.

 

You need special “women’s” protein shakes

Ah, yes. Women CAN take protein shakes, but they need special ones designed for women. This is a marketing ploy by companies that try to sell you protein shakes in pink packaging, usually for more money than the standard stuff. 

Realistically, as you can see here, protein shakes/powders come in many varieties. Women can have the same ones as men – there is nothing in them that’s specifically for men. The “women’s” protein shakes on the market are usually the exact same just with smaller portion sizes and fewer calories per portion. If you’re not fussed about losing weight, you can use any protein shake you like.

 

You shouldn’t use protein shakes when trying to lose weight

Speaking about weight loss, protein shakes are often brought up and looked down upon. You don’t need them if you’re on a weight loss journey, the “experts” say. 

Again, this is a big fat myth. Protein supplements can help you if you’re losing weight as they fill you up and stop you from eating lots of highly caloric snacks. The trick is looking at how many calories are in your protein shake. Opt for lighter ones that don’t give too many calories so you can drink your shake and still lose weight. 

To summarise, women can take protein supplements and they won’t make you too bulky or muscly. They can be taken when lifting weights or doing cardio as protein helps with muscle recovery and keeps you nice and full. There is absolutely no difference between a man using protein powder or a woman!

 

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The Anchor

I made it back from my solo holiday and I managed to write a few pieces whilst I was away. Going away was all about taking a step forward and recognising my healing process, you can read more in the blog post Solo Holiday Healing. I want to share with you this piece which I wrote when I was thinking about what grounds me. 

 

The Anchor

 

 

You are the reason I keep going 

The purpose I focus on

You bring light to my dark 

The beat to my heart 

You give me direction 

The punch in the fight 

You make me feel whole 

The way I gain clarity

You are the anchor 

 

© Jennifer Gilmour 2022

 

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3 Daily Mindfulness Activities That are Worth Trying

You may be glued to busy scheduled work or other stressful activities, causing you to be absent-minded or disoriented. This, in turn, can impact your emotional, physical and psychological life. However, there is an escape route for you. First, you must recognize that you are forgetful about minor things. This, in addition to the right tips, would help you stay mindful at all times and assist you in overcoming certain barriers you face. Here are a few worth considering for the best results.

 

1. Develop a schedule and pay attention to following it

If you fail to follow a well-planned schedule, you may get overwhelmed with the numerous activities you try to handle at once. Even though you may be able to multitask, you will realise that at times you may have divided attention, and you may find it challenging to stay focused on one. As a result, you find yourself forgetting many things, such as the names of people you met recently. It’s prudent to recognize that taking on many activities simultaneously can cause you to make many avoidable mistakes. Therefore, you’ll find it helpful to focus on one at a time. As a tip, create a work plan and try to achieve it one at a time. This way, you will feel less stressed, and your productivity will increase, so keep this in mind.

 

2. Groundwork

Groundwork such as gardening, mowing lawns and tracking care of vegetation can greatly increase your sense of well-being, making it essential to include them in your routine. Moreover, these activities are focused and repetitive, offering a tranquil space for deep meditation and encouraging you to be mindful. However, you must invest in the right equipment to get the utmost results, so keep this in mind. For instance, working with faulty tools and equipment can cause more harm. Therefore, you want to ensure that your equipment is in good condition before undertaking these activities. For instance, some basic parts of the mowing machine, such as the blades, always require special attention to function effectively. Therefore, ensure you have parts to fix lawn equipment to get the best results. When you are sure about the safety of your equipment, you can then stay calm and focus on the result.

 

3. Focus on your breath

You may sometimes begin your day with negative thoughts. Fortunately, you can stop them from growing. When they come up, sit down properly, inhale deeply, exhale several times, and close your eyes. As a tip, stay calm and pay attention to these exercises, as they help calm your nerves. You will begin to see changes when you do this mindfulness exercise for a few minutes, so keep this in mind. 

Every activity you participate in during the day is a step to enhancing your state of mindfulness. So never do anything in a rush; follow your well-planned schedule, and give the suggested tips a mindful thought to help you live your present life and stay calm. 

 

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Say Cheese! How You Can Get The Perfect Smile

We should all be able to grin with sincerity and self-assurance because we have earned it. When we are joyful, it is in our human nature to laugh, joke, and smile; this is something you should never have to feel self-conscious about because it is in your human nature.

I have suffered with my confidence with a trigger linked to my smile, read more about this in my past blog post “what he used to call me“.

The bright side is that today we will look at some great tips guaranteed in this collaborative post which will put a smile on your face from ear to ear.

 

Eat Well

What we put into our bodies will affect how our teeth look and feel. This is because our teeth reflect the health of our gums and bones. Calcium makes up a large portion of the teeth. Therefore, if you want to keep your teeth strong and healthy, you should consume a diet that contains many foods rich in calcium. Dairy products are an excellent source of calcium and vitamin D, both of which are required to develop healthy bones and teeth. But just because that is the case, it does not mean you should go about munching on cheese all day. Remember that excessive sugar and acid can hurt your teeth, so you need to be careful about the processed foods you consume in your body.

 

Two times every day, brush your teeth using fluoride toothpaste.

Because our bodies produce a lot of saliva during the day, which is full of bacteria, we need to brush our teeth twice a day to remove the bacteria in our saliva. This lubricates the mouth and protects our teeth from becoming decayed. However, we must brush our teeth to remove the bacteria in our saliva. However, the pace at which saliva is produced slows down during the night, which increases the risk of decay. This is why we need to clean our teeth for two minutes first thing in the morning. You will eat a lot of food and drink throughout the day, both of which can leave stains or cause damage to the teeth. This is why it is important to brush your teeth before bed.

 

Floss

Even though flossing our teeth is essential in maintaining a disease-free mouth, a surprising number of people fail to recognise its significance daily. If you do not floss your teeth, food particles and germs will accumulate in the spaces between your teeth, harming the mouth and contributing to bad breath. At the very least, once every week, you should floss; after that, you should rinse your mouth with mouthwash.

 

Brush your teeth with an electric toothbrush.

It has been demonstrated that electric toothbrushes are superior to their manual equivalents in terms of effectiveness. They are meant to scrub and polish your teeth and reach places that a manual toothbrush cannot.

 

Correction of misaligned teeth 

If you discover that the lack of self-assurance you experience as a result of your smile is hurting the quality of your life, you might want to investigate how much braces cost. You will be able to straighten your teeth and feel much more confident about your smile with the help of invisible braces, which are a terrific option for individuals who would feel self-conscious wearing a full brace.

 

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6 Easy Dumbbell Workouts For Beginners

Are you looking to get into lifting weights? There are many benefits to weight lifting, and it can help you to achieve a wide range of fitness goals. Plus, you should find that it is an activity that boosts your mental health as well. It is also an activity that is hard to get started with and intimidating. You will want a basic routine to start with, and you need to make sure that you are practicing the right technique and not overdoing it.

I have been weightlifting since October and it has gotten me through since then with my mental health. 

In this collaborative post, here are a few easy dumbbell workouts for beginners that will show you the ropes and help you to get started.  

 

Chest Press

 

Lie on a bench or on the floor with a dumbbell in each hand and your arms at a 45-degree angle. Push the dumbbells upwards and inwards towards the chest so that the weights almost meet at the top before slowly returning to the starting position. This will work out your chest, triceps, and shoulders and is one of the best weightlifting exercises to use. 

 

Bicep Curl

 

Hold a dumbbell in each hand with your arms at your sides with palms facing forward. Try to keep your upper arms still and slowly lift up the weights towards your shoulders and hold at the top for a second before lowering the weights to the starting position.  

 

Bent-Over Row

 

As one of the best dumbbell exercises for the back, the bent-over row hits many different muscles. To perform, you should bend at the waist while keeping your back straight and your core tight. Hold a light set of dumbbells in your hands with your arms straight out in front of you and then bend at the elbows and squeeze your shoulder blades together to bring the weights towards your chest before lowering back to the starting position. 

 

Lateral Raise

 

You don’t need to use a heavy weight to perform a lateral raise. Start with a dumbbell in each hand with your arms at your side, slowly lift the dumbbell sideways with your arms kept straight. Once you reach shoulder height, try to hold the position for a second before returning to the starting position. This is a great exercise for strengthening your shoulders and triceps. 

 

Dumbbell Lunge

 

To perform a dumbbell lunge, hold a dumbbell in each hand with your palms facing inwards, and then take a step forward, bending at the knee so that your front thigh is almost parallel to the floor. Step back to the starting position and repeat with the other leg. This will target your hamstrings, glutes, and quadriceps.  

 

Overhead Tricep Extension

 

With just one weight in your hand, held over your head (use a light weight), slowly lower the weight behind your head, keeping your elbows forward until you reach your elbows at a 90-degree angle. Slowly bring the weight up to the starting position and repeat. This will hit the tricep muscle in the back of the arm (the secret to getting big arms). 

 

The above exercises are basic workouts for beginners and will give you a balanced workout – just be sure to focus on technique as opposed to heavy weight when getting started, and you should soon notice positive results.  

 

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What are the Best Fitness Training Apps

If you struggle to find time in your life to get to the gym, or you want to save some extra money each month by giving up your subscription, why not embrace fitness at home instead of using a training app?

I have been working with a PT for the last 8 months on my weight lifting journey. I have even considered the thought of fitness modelling but I am determined to keep this area of my life as a hobby and an aid to my healing. 

In the last few years, more training apps have emerged, and they’re very helpful. I know these would have benefitted me if they were around 8 years ago but they are here now and some are here in this collaborative post. 

 

Apple Fitness Plus

There are two types of people in the world – Apple users and Android users. If you’re an Apple user, it’s hard to see past the Apple Fitness Plus App to keep you fit and trim in your everyday life. The Apple Fitness Plus app is a fully integrated app with a ton of fitness features on offer. 

The Apple Fitness Plus App works with the Apple watch, so you have your workout routine conveniently on your wrist. The Apple Fitness Plus App has a great range of options that include HIIT workouts, strength training, core training, yoga training, and even some meditation classes.

 

Nike Training Club

If Apple isn’t your thing, then what about Nike? Nike is a global fitness brand that’s easy to recognize and is quality guaranteed. If you want to move away from the convenience of technology companies in the direction of expert fitness gurus, then consider Nike Training Club.

Nike Training Club is a relatively new app setup. Developed during the global pandemic to help people stay fit at home, the Nike Training Club is an app like no other. As well as convenient full-body workouts, you can focus on specific muscle groups and track everything with analytics. 

 

Peloton

Peloton is best known for its high-end exercise bikes that let you train hard from the comfort of your home, but now they have moved into the fitness apps space with a versatile app that lets you follow a fitness program or join these classes: https://www.americansportandfitness.com. 

Not everyone can afford a Peloton Tread in the front room, but most people can afford the inexpensive fitness app that still provides that Peloton buzz. Benefit from strength training exercises, HIIT cardio routines, yoga routines, and a host of live classes to stay connected.

 

Sweat

If you are short of time in your daily life, a fitness app can be an excellent way to increase your fitness and body strength in just ten or fifteen minutes. The key to a successful fitness regime is not how long you spend in the gym but the quality of the time you spend working out anywhere. 

Sweat App is an Australian-based personal training solution that started out as a Bikini Body Guide but is now a comprehensive training app. The apps allow you to plan your sessions and take on-demand classes. It also gives you convenient tips on your routines and nutrition.

 

Centr

Centr is another convenient and accessible fitness app you can use to improve your overall health and wellbeing. Like other apps, it offers a range of daily workout routines that you can use in the home or the gym, but this app focuses on meditation, nutrition, and meal planning. 

 

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Losing time

I made it back from my solo holiday and I managed to write a few pieces whilst I was away. Going away was all about taking a step forward and recognising my healing process, you can read more in the blog post Solo Holiday Healing. I want to share with you this piece which I wrote when I was transfixed on the view and time became irrelevant. 

 

Losing Time

 

I sit on the beach 

I stare out at the sea 

I see hills in the distance

I appreciate the glass like water 

I enjoy seeing people enjoying each other’s company 

I hear the crickets chirping

I feel the sun kissing my skin 

I taste the salt in the air 

I appreciate the clear sky 

I look to the furthest point, the edge of the world

 

I want to be at peace 

I search for answers 

I question my choices 

I challenge my thoughts 

I wonder why I’ve gone through what I have 

I fight the numbness to try and feel

I know that I’m here for a reason

I try to be kind to myself 

I lift my head a little higher

I quietly thank those who have been there no matter what 

 

© Jennifer Gilmour 2022

 

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How to Become a Fitness Model

The fitness modelling industry is fierce, competitive, and demanding. Popular models are all over social media platforms, in magazines, and sponsorship ads from big players in the sports industry. But, if fitness is your calling, this domain is highly rewarding.

I have been on my own journey with my own fitness and some of you may have noticed my gym progress on my Instagram feed. It has been something that has aided my healing journey and I am glad to inspire others over there. 

Being in great shape is not the only thing that matters. It takes ambition, perseverance, and discipline to climb the fitness ladder. If you want to get into fitness modelling, here are a few steps that cover all the basics in this collaborative post. 

 

Physical Requirements

If you want to land fitness model jobs, you need to prepare your body thoroughly. Diet is important, and you should start eating more clean meals. You can get the help of a nutritionist to maintain a balanced diet and create a food routine.

To get an athletic build, you need to work out daily. Join a 24-hour gym to work out any time without being confined to certain hours. At night, gyms are less crowded, so you have more time to train all your muscle groups and not stay in line for various stations. Most agencies desire models that have a lean look with prominent muscle.

 

Practice your Pose

Before hiring a professional photographer, you should practice your fitness pose. For a beginner, it can be intimidating to pose in an unnatural body position. More so, it would be best if you make it in a way that highlights your toned body while showing all your defined muscles.

You have many options for poses, from seated, profile to front. You can also try other poses until you gain enough confidence to stay in front of a photographer and give your best.

 

Work with a Professional Photographer

Once you’re more comfortable with your posing skills, it’s time to hire a professional fitness photographer. They have mastered the art of fitness photography and can make your pictures pop. Also, look for a photographer with multiple genuine reviews so that you can ask them for referrals to potential fitness jobs.    

Create a Portfolio

Making a fitness portfolio is an essential step. The way you present yourself to brands can make or break your career. All agencies are looking for models who know how to pose and how to bring out their best features.

You can create your portfolio with a website builder to showcase your pictures. Make an online portfolio with exciting templates and social media integrations. You can look at other fitness models’ portfolios and take it from there. When ready, send your portfolio to a reputable fitness models agency and hope for the best.

 

Enter Fitness Model Competitions

Another way to get noticed in this industry is by competing in fitness model contests. Find swimsuits and fitness competitions to show off your fantastic body and draw fitness scouts’ attention. It doesn’t matter if you win; putting yourself out there is what matters. It’s also a great way to get comfortable in front of an audience.

It’s not easy getting into the fitness industry, but with training, everything is possible. Work out those muscles, show what makes you unique, and you can land a fitness job in no time.

 

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Solo Holiday Healing

I’ll soon be doing something I have never done and that’s going on a solo holiday. In February I shared a blog post about how I have been working through an identity crisis. I knew back in November that I needed to take space away from everything and everyone but I was unable to do this. That’s going to all change as I spend a week in Greece which is going to be filled with taking the space I need but I will of course go on adventures.

When I first left the abusive relationship I was anxious about walking down a street on my own. It took steps to go onto public transport because of my anxiety levels. I remember getting on a train on my own for the first time, I didn’t feel comfortable being on my own. This came from being overshadowed by his presence in the relationship and moving on to thinking he knew my whereabouts at all times.

Going on a plane for the first time EVER without another adult is going to be a huge milestone for me. Followed by attempting to have guilt-free time to give my mind a break and actively practice healing.

I know this is going to be an incredible challenge for me but I know deep down that I deserve to take this mental break.

You’ve probably noticed changes to my content on social media and here on my blog, there’s been a lack of consistency and I have been working on being comfortable in my own skin. I know that having the chance to reset will allow me to come back with fresh eyes. I have had to protect myself from further mental strain over the last few months and so I have been careful about how much material I consume that’s linked to domestic abuse. Having the ability to do this for me shows that I have grown because there was a time I would have burnt myself out completely.

In the last 9 months of my life:

Diagnosis of a medical conditionDiscovered my sexualityUncovered unhealed sexual traumaRealised I was living with the survival tactics I  created in the abusive relationshipIdentity CrisisChildhood Trauma surfacedSeparated from my husbandSurviving as a single mum of three and running 2 businesses

I started this journey of sharing my lived experiences of domestic abuse around five years ago and it only feels fair to share this with you. Some will wonder why I don’t keep it personal, my reason is that the world is full of edited feeds and that can be very isolating. I know the different aspects of my journey make a difference and I will continue to share until it stops doing so. I receive emails and messages all the time with expressions of how my story has helped. Perhaps I am sharing this because recently I have felt vulnerable.

Behind the scenes, I have been finalising my latest project The Funky Frecks in the hope for it to be published in September. I have also been journaling heavily about what I am learning about myself and I am sure this will be material that can be shared in the future when I feel more comfortable.

Thank you for your continued support and I look forward to sharing just how much my solo holiday helps me in my healing journey.

 

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When I lay

Finding my sexuality has been a part of my healing journey which has been an extremely challenging time, I spoke very openly and raw about it on the #AbuseTalk Podcast if you want to hear more. But I wrote this one morning when I spent some time reflecting.

 

When I lay

 

When I lay staring at the ceiling

When I wonder why I never knew

When I think about the lost time that can never be reclaimed

When my body talks to me

When I finally know the pieces click together

When I feel the contentment embed itself within me

When I lose the worry about other people’s opinions and views

When I allow myself acceptance

When I first feel comfortable

When all my questions have been answered 

 

That’s when I get to say that I am truly me.

© Jennifer Gilmour 2022

 

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