Written by Cat Trentham On April 6th, PB Strength and Fitness Mentoring hosted its third lifting competition. Competitors and spectators gathered to witness a fantastic display of raw strength and sportsmanship and to enjoy being a part of our lifting community, where all ages, abilities, and experience levels are welcome. The Weigh-In: Setting the Stage with the Wilks Co-efficientUpon arrival, we asked competitors to weigh in. For the final results, we used the Wilks Co-efficient, a formula designed to level the playing field across different body weights, eliminating the need for weight classes; this meant that the winner of each lift wouldn't necessarily be the person who lifted the heaviest weight but the person who lifted the heaviest weight relative to their body weight. The Challenge: A Test of Strategy and StrengthThe competition consisted of back squats, bench presses and deadlifts. Competitors had three attempts at each lift, with their heaviest successful attempt counting as their score. We celebrated the winner of each lift and crowned the overall champions who had the heaviest total across all three lifts (based on their Wilks score). Most competitors opted to open with a weight they were confident they could lift to secure a solid score early on. From there, the challenge intensified as subsequent attempts pushed competitors to their limits to pursue personal bests and top scores. The Men's CompetitionThe competition got off to an exciting start as the men began their back squats. Many of the guys lifted very similar numbers, striving to add a bit extra while ensuring they could still hit full depth and stand it back up successfully. It was particularly close between Martin, Steve, and Nick, who lifted 158, 160, and 161, respectively! Chris stole the show with a final lift of 180kg!! After a very slow and sticky (yet successful) second attempt at 170kg, 180 seemed ambitious. However, Chris used his adrenaline and the support of everyone to his advantage and performed an excellent rep at 180kg, securing his win in the squat category. Peter managed a very impressive PB of 110kg—even more remarkable given that he was the lightest athlete in the field. It was his first lifting competition, and it has been less than a year since his knee replacement surgery. Well done, Peter! Peter also went on to achieve personal bests in the bench press and the deadlift, so it was a fantastic day for him! Things were really heating up by the time we got to the bench press. Dan managed an excellent PB of 85kg, and Steve achieved treble figures of 100kg in his final attempt. Still, the standout bench press performance was Nick, who won the category and lifted a massive 121 kilograms in attempt number 2! He tried 125 for his final attempt - it has a nice controlled descent, but unfortunately, despite trying for several seconds, it just didn't want to go back up. I can't wait to see Nick achieve this in the future! The deadlift was very exciting! Paul managed a lifetime best of 145kg. He, too, was one of the lightest athletes in the field. It's also only been a couple of years since his knee replacements—what a comeback! Dan got a very impressive PB of 160kg; Martin managed 180kg - this weight has been his nemesis for a little while, having had a few recent unsuccessful attempts at it, but the competition was the day it finally went, and it looked solid - like there is a little more there even! All eyes were on Steve, though! His opening lift of 190kg was heavier than any other men had reached even by their final attempt, showcasing just how impressive this was! The weight flew up, as did 201 kilograms on his 2nd attempt - this was a PB for him and where he wanted to get to coming into the competition. We had a chat about what his final effort should be and settled on 210! The weight moved smoothly and comfortably - such a remarkable demonstration of strength, with more to come - this could well be his opening lift by the next competition! Calling a winner was particularly challenging, as different athletes claimed victory in each lift: Chris in the squat, Nick in the bench press and Steve in the deadlift. The uncertainty of how the Wilks Co-efficient would ultimately impact the final standings further heightened the suspense. This is the first time we've seen such a close finish: Nick emerged as the winner with a total score of 468kg, just edging out Steve's total score of 470kg by less than half a Wilk's point. The top three athletes, Nick, Steve, and Chris achieved the status of joining the 1000 lbs club by obtaining a total of over 1000 lbs (454.5kg), an incredible achievement! Fantastic work, guys! The Women's CompetitionIt was equally exciting on the women's side, with Annie, Jo, and Kashmir all achieving lifetime bests in the squat! Kashmir did exceptionally well, achieving a successful lift of 75kg—the heaviest squat of all the women, despite her being the lightest competitor—giving Kashmir a well-deserved win in the back squat event. The bench press was my time to shine! Despite being 7kg under my PB, following some recent health issues, a successful lift of 51kg was enough for me to win the category with 56.35 Wilks points. Close on my heels was Jo with a 50kg bench press (good for 42.86 Wilks points). We've only recently introduced bench presses into Jo's programme, so it's very exciting that she can manage so much weight so quickly! Based on the apparent ease at which she did this, she could well be outlifting me in the bench press by the next competition! Whilst no stranger to training, Annie is relatively new to the gym and to being on a barbell strength programme. She continued to impress by setting a PB on the bench press of 31kg. This trend continued into the deadlift, where she successfully lifted 65kg, giving her three new personal bests; well done, Annie! My favourite deadlift for the women was Frances's 95kg lift; this equalled her personal best from six years ago, which had gone unmatched until the day of the competition. The nice thing about this was that the form was much better this time, and felt more comfortable and controlled. After successfully lifting 95kg, Frances attempted 100kg for the final lift - the bar cleared the floor, but unfortunately, she could not lock it out. Frances could feel a slight twinge in her back, so she made the very sensible decision to put the bar back down, demonstrating a very smart training approach. Jo had the biggest deadlift of the day on the women's side, with 107.5kg. And there is plenty more where that came from - she's destined for some huge numbers! As with the bench press, these have only recently been a part of her programme, so it was a case of finding the balance between what she could safely lift without risking injury. I wasn't far behind with 106kg, which was enough for the win based on Wilks' points. Combined with my win from the bench press, this was enough for me to win overall in the ladies' event, with Kashmir placing second and Jo in third. The Results
It was a fantastic day, enjoyed by all who came! We can’t wait to see you all at the next one!
Written by Cat Trentham In recognition of Irritable Bowel Syndrome (IBS) Awareness Month in April, I've decided to share my story and the insights I've gained to support those facing similar challenges. By sharing my journey, I aim to demystify IBS and encourage open conversations about managing its impact on daily life and training. *Please note that I am not a healthcare professional, and seeking advice from a qualified medical expert is essential. My goal is to offer some foundational knowledge to guide your journey! My IBS JourneyI've probably had IBS symptoms for around ten years, but these were generally mild enough not to raise alarm. Occasional upset stomachs seemed no big deal, especially when they coincided with nerve-wracking moments, like before fitness competitions or races. I rationalised this as normal - everyone gets butterflies, right? Every so often, I'd eat something which would cause my (usually flat) stomach to blow up like a balloon, forcing me into huge, baggy clothes. Identifying beans, plums, and pistachios as culprits, I eliminated them from my diet, hoping for a simple fix. Unfortunately, I was still getting flare-ups, so there had to be something else causing them, too - but what? With the rise in popularity of gluten-free diets for digestive issues, I decided to cut out gluten as well. It provided a slight improvement initially, but my symptoms soon returned to full force. The situation escalated to a point where eliminating more and more foods seemed like the only option. You reach a stage where food itself can become a source of anxiety, given the uncertainty of what's causing the symptoms. Three years ago, my symptoms intensified significantly, prompting urgent medical attention. My stomach was so distended it was causing me back pain - to the point where even walking and driving were uncomfortable, not to mention I had to wear my boyfriend's T-shirts from where I could no longer fit into my own! I permanently looked about ten months pregnant! None of this is ideal when you work as a strength and fitness coach! Despite a hospital admission and multiple GP visits, it was a considerable time before the NHS offered all the tests I needed, and wait times were long. The wait time for a colonoscopy was approximately 14 months. During this waiting period, I dedicated my time to researching ways to manage my symptoms and maintain my training regimen, as well as developing a more profound knowledge of IBS and its symptoms. Understanding IBS: Symptoms and PrevalenceIrritable Bowel Syndrome (IBS) is a common gastrointestinal disorder that impacts the lower sections of the digestive system, specifically the small and large intestines. It affects people of all ages, but it is more commonly diagnosed in young adults and is often found more frequently in women than in men. It is characterised by a variety of symptoms, which can vary in intensity from mild to severe, such as abdominal pain, bloating or distension, and altered bowel habits. Surprisingly, IBS affects 1 in 7 adults, making it even more common than asthma! This high prevalence suggests that you know someone within your circle of friends who also struggles with this condition. Other common symptoms include abdominal cramping, painful or trapped wind and nausea. For some people, these symptoms are mildly irritating; for others, they are debilitating and can last days or even weeks. It is often common for sufferers experiencing a flare-up to feel low, partly because of the discomfort experienced but also because over 85% of serotonin, the body's primary 'feel-good' hormone, is produced in the gut, not the brain. If production decreases during a flare-up, it can diminish feelings of positivity. Triggers such as stress, hormonal fluctuations, certain medications, and consuming foods not well tolerated can lead to a flare-up. There is no known cause for the symptoms of IBS and no cure for the condition. Treatment focuses on managing symptoms, which can be challenging as some strategies may work for some individuals but not others. The psychological toll of IBS, stemming from its unpredictable flare-ups, further underscores the need for comprehensive management strategies. What is normal when it comes to our bathroom habits? Let's explore healthy bathroom habits to provide contrast and offer reassurance about what is considered usual.
Why a Proper IBS Diagnosis MattersIt is important not to self-diagnose IBS because its symptoms can mimic those of several other conditions, including Coeliac disease, bowel cancer, and Inflammatory Bowel Disease (IBD)—which includes Crohn's disease and ulcerative colitis. For women, these symptoms might also coincide with gynaecological conditions like endometriosis. Additionally, if your symptoms worsen (like mine did), an existing diagnosis of IBS can facilitate quicker access to further testing. Diagnosing IBS involves the Rome IV criteria, which suggest IBS is probable when a patient has experienced recurrent abdominal pain at least one day a week for the last three months, accompanied by at least two of the following: pain associated with bowel movements, changes in the frequency of bowel movements, or changes in stool appearance. If these criteria are met, further tests, such as blood tests, stool samples, and colonoscopies, are conducted to rule out other conditions. After ruling out other conditions, a doctor can then diagnose IBS. *Important: Before getting tests like a blood test for coeliac disease (an autoimmune response to gluten), don't change your diet, as removing gluten too soon can lead to incorrect test results since your body needs to react to gluten to show if you have the disease. With a proper diagnosis in hand, the next step is to identify your specific IBS subtype, which is essential for tailored treatment. Determining Your IBS Sub-TypeIBS can be classified into three main subtypes based on the predominant symptoms: IBS-C (constipation-predominant), IBS-D (diarrhoea-predominant), and IBS-M (mixed, where patients experience both constipation and diarrhoea).
Determining IBS-D is relatively straightforward since the stool consistency predominantly ranges from normal to watery (diarrhoea), with constipation rare. Identifying IBS-C can be more complex, and a detailed stool diary is essential. Symptomatic days will primarily show hard or lumpy stools (type 1 or 2) or no bowel movement; however, sometimes, diarrhoea can be present too. Individuals with chronic constipation may experience overflow diarrhoea, where watery stool leaks around a hard stool blockage; this can mistakenly lead some to believe they have IBS-M. Typically, IBS-C is characterised by a pattern of mainly types 1 and 2, with occasional occurrences of types 6 and 7 from overflow diarrhoea before returning to hard or lumpy stools. For IBS-M sufferers, bowel habits alternate between constipation and diarrhoea. On days when symptoms are present, they experience constipation at least 25% of the time and diarrhoea at least 25%, indicating a true mixed pattern of bowel movements. It's important to remember that your IBS subtype may change over time. If you observe any changes in your symptoms, periodically maintaining a stool diary can be beneficial in tracking these shifts. Among the various symptoms of IBS, constipation often tends to be misunderstood, meriting a closer look. Constipation ExplainedUnderstanding constipation involves recognising it as more than just experiencing infrequent bowel movements or being unable to go to the toilet. You can go to the bathroom every day and still be constipated if you don't completely empty your bowels. For instance, if you only empty 80% of the waste each time, the remaining 20% stays and builds up. Common signs of constipation include dry, hard, or lumpy stools that are difficult or painful to pass, often requiring straining. It's not uncommon for individuals with constipation to experience bleeding or develop haemorrhoids as a result. (If you see blood in your stool or the toilet bowl, you should see a doctor as soon as possible.) Other symptoms of constipation can vary but often include bloating, nausea, cramping, and abdominal pain. Understanding constipation's role in IBS highlights the importance of managing symptoms based on your specific subtype. Managing IBS Based on Your Sub-TypeIndividuals with IBS-M face challenges due to their fluctuating condition, which requires adaptability to current symptom trends. In contrast, those with IBS-C or IBS-D can adopt specific strategies regarding fibre intake, meal frequency, and dietary choices to manage their symptoms more effectively. Let's start with fibre. Fibre is crucial in digestive health and is categorised into two main types: soluble and insoluble. Soluble fibre forms a gel-like substance when mixed with water, slowing digestion and increasing water content in the gut, which softens stools and allows them to be passed more easily. Foods rich in soluble fibre include oats, apples, and citrus fruits. Insoluble fibre, by contrast, does not dissolve in water. It adds bulk to stools and accelerates movement through the digestive system, with nuts, seeds, and whole grains being excellent examples. Incorporating soluble and insoluble fibre into the diet is beneficial for IBS-C sufferers. Starting with soluble fibre can soften hard stools (essential if you're currently constipated), while gradually introducing insoluble fibre will help promote regular bowel movements. Foods like kiwifruit and flaxseed, which contain a mix of fibre types, can be particularly effective additions to the daily diet (assuming there are no allergies to either of these foods). Those with IBS-D should focus more on soluble fibre to absorb excess water and improve stool consistency. They should be wary about consuming too much insoluble fibre, which may worsen their diarrhoea by quickening food transit through the intestines. Once symptoms are under control, insoluble fibre can be cautiously increased alongside soluble fibre. Regardless of the IBS subtype, increasing fibre intake gradually and ensuring adequate hydration is essential. Soluble fibre draws water into the bowel, making it crucial to drink plenty of fluids to prevent dehydration. Next, let's examine meal frequencies. Sometimes, adjusting meal size and frequency can help control symptoms, mainly due to the gastrocolic reflex; this is the natural bodily response to eating that triggers the intestines to move, making space for incoming food by clearing out the old. Eating smaller, more frequent meals or snacks may benefit those with IBS-C. This regular eating pattern stimulates the gastrocolic reflex, encouraging consistent bowel movements. In contrast, individuals with IBS-D might find having fewer but larger meals helpful in reducing bowel stimulation and decreasing the chance of diarrhoea. However, it's crucial to spread eating across at least three meals daily to avoid overly stimulating the gastrocolic reflex with huge meals. A food and symptom diary can assist in determining the most effective eating pattern for you. Finally, a few other dietary choices may be helpful depending on your IBS subtype. Adopting and maintaining a regular eating schedule can promote more predictable bowel movements for individuals with IBS-C. Also, while caffeine can act as a gut irritant in some people, those who tolerate it well might find that a morning cup of coffee stimulates the gastrocolic reflex, potentially aiding in initiating a bowel movement. Those with IBS-D should look to avoid or limit foods that can worsen symptoms. When consumed in large amounts, artificial sweeteners can have a laxative effect, exacerbating diarrhoea. It's also beneficial to moderate alcohol and caffeine intake to avoid dehydration, which becomes a more significant concern with frequent bouts of diarrhoea. Dietary management is a cornerstone of IBS care, with the Low FODMAP diet being a particularly effective approach for many. Exploring the Low FODMAP DietThe Low FODMAP diet, created by scientists at Monash University, is designed to help those with IBS. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols—hence the abbreviation! These are short-chain carbohydrates poorly absorbed by the small intestine. Poor absorption can lead to fermentation in the gut, causing gas, bloating, abdominal pain, diarrhoea, and constipation in sensitive individuals. While everyone absorbs these carbohydrates poorly (explaining the common reaction to foods like baked beans), they cause discomfort and painful symptoms in those with IBS. The Low FODMAP diet is not for the faint-hearted due to its restrictive nature. It temporarily eliminates many common foods to identify which FODMAPs a person can tolerate and in what quantities. By systematically removing and reintroducing foods high in FODMAPs, individuals can determine which foods cause their IBS symptoms and adjust their diet. Individuals should only follow this diet under the supervision of a registered dietitian due to the level of guidance and support needed. I have put together a chart showing how the FODMAP groups are categorised: The diet begins with an elimination phase, lasting 2-6 weeks. This phase involves removing all high FODMAP foods to allow symptoms to settle fully. (This includes eliminating gluten, lactose, onions, garlic, legumes, apples, mushrooms, watermelon and cauliflower, among many other foods!) Next is a re-challenge phase, during which foods from each FODMAP group are reintroduced. Testing one food from each group can indicate tolerance: if no symptoms arise, all foods within that group will likely be well-tolerated. If symptoms occur, they happen 6-8 hours after eating once the food reaches the intestines. The process involves consuming the food in gradually larger quantities over three days to monitor for symptoms. For instance, during my test of the sorbitol group, I reintroduced peaches: a quarter on day 1, half on day 2, and a whole peach on day 3. The absence of symptoms indicated a good tolerance to sorbitol, suggesting I can also enjoy blackberries, avocados, and apricots from the same group without issues. The re-challenge phase of identifying food triggers should take about 6-8 weeks, though it may extend longer. If introducing a food group doesn't cause symptoms, you can move on to the next group after three days. But if you experience symptoms, you must wait until they clear up before trying the next group. For example, when I tested fructan-containing vegetables, I added one tablespoon of raisins to my porridge and had severe symptoms for three weeks. Needless to say, I didn't proceed to day two, and I should avoid that group entirely, which includes foods like fresh beetroot, Brussels sprouts, savoy cabbage, and grapefruit. One of the most challenging aspects of this diet phase is adhering to the elimination diet throughout. Even if a tested food causes no symptoms, you can't immediately reintegrate it into your diet; it must wait until the re-challenge phase is fully completed. This restriction can complicate dining out and home cooking, especially if you hate bland foods! Using the green tips of spring onions (and avoiding the bulb) or garlic-infused oils can be a good way to make your food tasty while keeping to low FODMAP parameters. I found companies like Fodmarket and Lovemore Foods extremely helpful during this process. Access to onion- and garlic-free stock and curry sauces (and the occasional low-FODMAP custard cream!) made a massive difference in my morale and enjoyment of food, and it also encouraged loved ones not following the diet to enjoy meals with me. Another challenge is managing the precise quantities required for testing. While it was enjoyable to reintroduce certain foods after weeks without them, the specific amounts could be frustrating. For example, on day 1 of testing bread, I was limited to 26g, which isn't even a whole slice! Reluctantly handing over the remainder for Paul to finish was heartbreaking! On the flip side, some portions were surprisingly large. Day 3 of testing apples called for 166g, equivalent to more than two apples. Regardless of quantity, all test foods must be consumed in one sitting without being spread throughout the day. Upon completing the re-challenge phase, you move on to the final phase, your adapted diet. Your dietician will interpret your results and give you personalised recommendations for foods you can eat freely, foods you can tolerate up to a limited quantity and foods to avoid. It is important to add back in the high FODMAP foods you can tolerate, even in small quantities, as they positively affect gut bacteria.
A gentler version of the low FODMAP diet is also available. This less restrictive diet reduces high-FODMAP foods without eliminating them, offering a more manageable approach for individuals experiencing milder symptoms. Your dietician will help you decide which version is best for you. Beyond diet, innovative therapies like gut-directed hypnotherapy offer another avenue for symptom relief, focusing on the brain-gut connection. The Role of Gut-Directed Hypnotherapy in IBSGut-directed hypnotherapy is an innovative method for IBS management that emphasises the brain-gut connection. It uses hypnotherapy techniques to lessen the gut's sensitivity and reduce stress without any known side effects. It's suitable for nearly everyone across all IBS subtypes and symptom severities, making it a highly recommended option. However, it's not suitable for individuals with certain psychiatric conditions, such as psychosis or significant cognitive impairments. Clinical research by Dr Simone Peters at Monash University in 2019 indicates that six weeks of daily gut-directed hypnotherapy can significantly relieve IBS symptoms for six months or longer in 72% of participants. Gut-directed hypnotherapy induces a state of deep relaxation akin to guided meditation, where individuals remain fully conscious and alert to their environment. The Nerva app is a standout resource for accessing gut-directed hypnotherapy, requiring less than 20 minutes of your day for effective use. Therapy affects the nervous system, specifically the activation level between the sympathetic and parasympathetic systems. These two systems are responsible for increasing and decreasing our stress levels. It's a complex subject and beyond the scope of this article, but simply put, the sympathetic nervous system excites our bodies, getting us ready for action; that is why we call it the fight or flight response, whereas the parasympathetic nervous system does the opposite, it relaxes our body, which is why we call it the rest and digest system. Both systems are outside of our conscious control; this is unfortunate for IBS sufferers as they tend to spend too much time in this "fight or flight" mode, which gets triggered by non-threatening everyday concerns like financial worries, work pressures, or the stress from dealing with IBS itself. During the fight or flight response, blood gets redirected from the gut to the heart and muscles ready for action. If blood is frequently directed away from the gut, it disrupts digestion, leading to IBS symptoms. Therapy such as gut-directed hypnotherapy can help shift activity to a more relaxed "rest and digest" state when needed. Therapy, like that in the Nerva app, works by targeting the vagus nerve, which sends messages between the gut and the brain and helps to control our parasympathetic nervous system. It works by reducing the heightened sensitivity many IBS sufferers experience, which causes them to feel pain or discomfort from regular gut movements; it can also affect gut motility, the speed at which food travels through your gut. Gut-directed hypnotherapy can lead to physical changes in the body beyond how patients perceive pain. Scientists have yet to learn exactly how this works, and it's the subject of ongoing study. Some individuals may achieve their desired symptom relief solely through gut-directed hypnotherapy, which can enhance their tolerance to foods that previously caused issues, eliminating the need for dietary adjustments. However, those with more severe symptoms might find more significant relief by combining gut-directed therapy with a Low FODMAP diet. I have found gut-directed hypnotherapy to be hugely important as part of my IBS management. Still, for me, it had to be in conjunction with identifying and eliminating my trigger foods. All the hypnotherapy in the world wouldn't shield me from the effects of a spoonful of raisins! While gut-directed hypnotherapy provides substantial benefits, exploring additional management techniques can offer more comprehensive support for IBS. Additional Strategies For IBS ManagementOther strategies can also help alleviate IBS symptoms. Let's explore these further. Experimenting with them individually can help you gauge their effectiveness, or you might apply several at once for greater symptom relief. Medications There are a few different medications or supplements available which can help with IBS; however, these can give mixed or unpredictable results and may come with side effects.
Fibre-Tracking I'm a big fan of fibre tracking for IBS management. I log my daily food intake on MyFitnessPal, which allows me to view my total daily fibre intake, among other things. Optimal fibre differs from person to person, usually in the 25-35g per day region. If I consistently consume within 1 or 2 grams of my daily target, my symptoms are generally well controlled. Hydration Drinking enough water and keeping the right balance of electrolytes is essential for keeping your digestion smooth, which can help prevent constipation and diarrhoea. Aim to drink at least eight glasses of water a day. If you have IBS-D, adding salt to your food or an electrolyte supplement can help replace minerals lost during flare-ups. But remember, it's a good idea to talk to a doctor first, especially if you have any health issues or are on certain types of medications. Avoiding Gut-Irritants Some foods, like caffeine, alcohol, carbonated drinks, spicy food, and high-fat foods, don't necessarily contain FODMAPs but can still act as gut irritants in certain individuals. Identifying if any of these lead to symptoms and cutting back on them can help control your IBS symptoms. Toilet Routine Going to the bathroom at the same time every day can help your digestive system get into a rhythm, making things more regular and less painful, especially if you have IBS-C. Sitting the correct way, e.g., leaning forward and ensuring your knees are higher than your hips (you may need to place something under your feet to achieve this), can help encourage a bowel movement and reduce the need to strain. Deep Breathing While we naturally use diaphragmatic breathing for deep breaths at birth, many people shift to shallow chest breathing over time. Diaphragmatic, or belly breathing, allows for more efficient lung filling and can reduce the heart rate, lower or stabilise blood pressure, and stimulate the vagus nerve to activate the parasympathetic nervous system, enhancing gut motility and pain management. Diaphragmatic breathing prevents the sympathetic nervous system's takeover, countering the fight or flight response characterised by quick, shallow breaths. To perform diaphragmatic breathing:
Physiotherapy Physiotherapy massage can help with IBS by gently relaxing the muscles in your stomach area, easing uncomfortable feelings like cramping and bloating. It can also help to relieve constipation by stimulating the muscles in the abdomen, improving blood flow, and encouraging the digestive system to move things along. Physiotherapy can also help retrain and coordinate digestive contractions when they're happening out of sequence or not functioning correctly, helping to normalise digestion. A couple of other considerations include pelvic floor function, which can significantly affect IBS symptoms. The pelvic floor is a group of muscles that support the organs in the pelvis, including the bladder and bowel. If these muscles are too tight or not coordinated well, they can contribute to IBS symptoms such as constipation, diarrhoea, and abdominal pain. A physiotherapist specialising in pelvic floor function can help with this. Additionally, Joint Hypermobility Syndrome can exacerbate IBS symptoms. Increased elasticity in the body's connective tissues can affect gut motility and sensitivity. If a physiotherapist or doctor has ever diagnosed you with this, this is something to be aware of. Yoga Many people report yoga helping with their IBS symptoms, likely through its combination of physical positions, breathing exercises, and relaxation techniques. However, it's important to note that scientific research on yoga's effectiveness for IBS is still evolving, and more studies are needed to understand its benefits fully. Relaxing Hobbies Relaxing hobbies like enjoying calming music, taking walks in nature, painting, or reading for pleasure can be crucial in managing IBS symptoms. These activities help lower stress and anxiety levels by shifting focus away from discomfort and promoting well-being and relaxation. Self Care Practising self-care, e.g. taking warm baths, using hot water bottles, and avoiding tight clothing around the midsection, can help relieve IBS symptoms. These measures help soothe abdominal discomfort and prevent additional pressure on the gut. Taking naps or opting for earlier bedtimes can help mitigate the fatigue associated with IBS flare-ups. Lying on your left side can offer additional relief as it aligns with the natural positioning of the gastrointestinal tract, thereby reducing pressure on areas affected by IBS. While these are great tools for everyday symptom management, what about training? During unsymptomatic days, IBS is unlikely to affect how you train; however, during flare-ups, this can be a different story. Adapting Training Around a Flare-UpTraining during a flare-up is HARD. You'll likely be in pain, tired, uncomfortable, and, if you're anything like me, unable to fit into your favourite gym kit! Not to mention, any worries about wind or needing the toilet mid-session! I've found ways to modify workouts to remain active without exacerbating symptoms. Here's how to adjust your training intelligently during these times: Listen to Your Body: Consider if training is sensible. Light movement can be beneficial, though sometimes rest might be necessary during severe flare-ups. Those with IBS-D experiencing diarrhoea may wish to prioritise rehydration and relaxation above training. Modify Your Workout Intensity: Lower the weight or volume of your workouts where needed. You can also swap high-intensity exercises for lower-impact versions that maintain fitness without adding too much strain to your body. Adjust Exercise Selection: Exercises can be scaled down for simpler versions or substituted for an alternative to avoid abdominal pressure or discomfort. For example, these are the substitutions I make in my training when necessary:
Focus on Flexibility and Mobility: You can perform stretches or yoga. These can support gut motility and reduce stress without straining your body, which benefits all IBS subtypes. Adjust Daily: Your capability may vary day-to-day. Adapt your training accordingly. Movement is usually very beneficial for those with IBS, no matter their subtype. It can improve gut motility (very useful for those with IBS-C!) and reduce stress, which can be responsible for exacerbating IBS symptoms. Some other great options include gentle swimming or walking (you may want to choose a route with access to toilets!). If you love to train, don't let your IBS stop you! Training smart, not hard, is vital during these times. Additional HelpHere's a list of resources and experts who could be very helpful if you're dealing with IBS. Click on their names to visit their websites. Remember, if you suspect you have IBS but haven't had a diagnosis, your first step should be to see your general practitioner (GP).
Remember, reaching out for help and exploring these resources can be pivotal in better managing IBS. In ConclusionNavigating IBS requires time, patience, and an openness to try different approaches. While IBS is a lifelong condition that can have its ups and downs, adopting the right strategies can significantly minimise the severity and frequency of flare-ups. Sometimes, introducing beneficial habits or foods can be as effective as avoiding those that trigger symptoms.
Managing IBS may come with its costs, but the strategies discussed in this article aim to provide various options. Working with healthcare professionals, like registered dietitians, can offer deep insights into effectively managing your symptoms, making it an extremely worthwhile investment. I encourage everyone dealing with IBS to seek support and continue exploring management strategies that work for them. Remember, you're not alone in this journey, and taking the first step towards a diagnosis is key to finding relief and reclaiming your life. ❤️ Written by Cat Trentham Strength training is a key component of fitness that helps individuals gain muscle, improve endurance, and increase overall health. A tool often seen in gyms, and especially among those lifting heavy weights, is the weightlifting belt. This accessory is not just for show; it plays a crucial role in enhancing performance and safety during lifts. This post will explore how weightlifting belts aid in bracing the core, alongside the Valsalva maneuver (a breathing technique used in weightlifting), and discuss how these elements work together to allow lifters to handle more weight safely and effectively. Understanding Weightlifting BeltsWeightlifting belts are designed to wrap around the abdomen and are typically made from leather or synthetic materials. The primary purpose of these belts is to provide support to the lower back and help stabilise the spine during heavy lifting. But how exactly do they do this? It's all about increasing intra-abdominal pressure, which, in simple terms, means creating pressure inside your abdomen to support your spine from the inside out. The Power of BracingWhen you're about to lift a heavy weight, bracing your core is crucial. Bracing refers to the act of tightening your abdominal muscles to create a solid base of support for your spine. Think of it as building a strong, tight cylinder around your lower back. A weightlifting belt enhances this effect by giving your abdominal muscles something to push against. The extra pressure not only supports your spine but also reduces the risk of back injuries. What Is the Valsalva Maneuver?Before we dive into how to master it, let's clarify what the Valsalva maneuver actually is. Simply put, the Valsalva maneuver is a breathing technique where you take a deep breath and hold it, tightening your abdominal muscles as if you're about to be hit in the stomach. This action increases intra-abdominal pressure, which supports the spine during heavy lifting. It's a crucial component of effective bracing, helping to create a solid and safe lifting environment for your spine. Mastering the Valsalva ManeuverTo perform the Valsalva maneuver, follow these steps:
This technique increases intra-abdominal pressure significantly, especially when working in tandem with a weightlifting belt to create an incredibly strong core. The combination of a tightly braced core and the Valsalva maneuver allows lifters to lift more weight more safely. Benefits of Using a Weightlifting Belt
Choosing the Right BeltNot all weightlifting belts are created equal, and the right choice can make a significant difference in your lifting experience. For women and slightly shorter or slimmer men, a 6mm thick, 3" width belt is often the best choice. It provides ample support without being too bulky. Taller or broader men might find a 10mm thick, 4" width belt more to their liking, offering more coverage and support for larger frames. My recommendation would be a Pioneer belt, available from 9for9.co.uk. One of the things that makes these great is their staggered hole design. This ingenious feature ensures an optimal fit even if you're between traditional hole sizes, allowing for precise adjustments to your waist. This advantage is crucial for those who are in between sizes or whose weight may fluctuate, ensuring the belt always provides the right level of support. ConclusionWeightlifting belts are more than just a lifting accessory; they're a tool for enhancing performance, preventing injury, and achieving greater strength gains. By understanding how to properly use a belt, incorporating techniques like the Valsalva maneuver, and choosing a belt with thoughtful features like staggered holes for an optimal fit, lifters can take their training to the next level. Remember, the right belt can make all the difference, so consider your options carefully and choose a belt that fits your body type and lifting needs. Happy lifting!
Written by Cat Trentham The festive period is a blend of joy, family gatherings, and delicious treats. While it's a celebratory time, it also poses challenges in maintaining nutrition goals. Understanding your body's needs and planning accordingly is crucial. My strategy is to stick to normal eating habits, with the exception of Christmas Day and Boxing Day. On Christmas Day I will indulge in whatever I fancy and I use Boxing Day as a transitional day, I enjoy a few treats but start to return to my regular diet pattern, setting up for a full return to my routine by the 27th. Here’s my take on how to navigate nutrition during the Christmas period without missing out on the joy of the festivities. Embrace Balance, Not RestrictionBe conscious of your body's hunger and fullness signals. It's fine to indulge but be mindful of going overboard. This balance is important for maintaining energy and mood. Pay special attention to these cues to enjoy without excess. Practice portion control by enjoying your favourite festive foods in moderation. This approach lets you savour the foods you love without overindulgence, striking a balance between enjoyment and health. Eating ScheduleTry and stick to your usual eating schedule to manage your appetite and avoid overeating during the holidays. Consistency and sticking to familiar meal times will help you maintain a stable metabolism and a sense of normalcy amidst all the excitement. Prioritise Protein and FibreEmphasise high-protein and high-fibre foods to stabilise blood sugar and to keep you feeling full longer. This is especially useful during the festive season with its carbohydrate and fat-rich meals. High Fibre foods help support gut health and digestion. To incorporate more into your diet, try starting your day with breakfasts like shredded wheat or porridge with flaxseed and raspberries, and include fibre-rich foods like roasted parsnips in your Christmas lunch! If you don't currently eat many fibrous foods, be sure to introduce them gradually, so as not to stress your gut out and stay well hydrated, as high fibre foods will draw water into the gut. Protein is key for satiety (feeling full) and muscle maintenance. Some great high-protein, low-fat snack options between meals include lean meats, shellfish, protein yoghurts or protein shakes. Hydration is KeyEnsuring adequate hydration is essential. Frequently, what we perceive as hunger is actually thirst. By drinking plenty of water, you can more accurately gauge your hunger levels, helping to prevent overeating. Beyond appetite regulation, staying hydrated is beneficial for digestion - especially useful when consuming richer foods than normal! Additionally, adequate hydration contributes to healthier, glowing skin - a nice bonus for the festive season! Be Selective and MindfulAt buffets or dinner spreads, take a moment to survey your options and choose the items you are genuinely excited to try. Remember, there's no obligation to sample everything available. Being selective in your choices enables you to enjoy your favourite foods while helping avoid the consumption of unnecessary calories. When you choose to indulge, do it mindfully. Eat slowly and savour the flavours, rather than eating absentmindedly. This approach enhances the enjoyment of food and helps prevent overeating. Keep Alcohol For CelebratingTry to reserve alcohol for times of celebration: Christmas parties, meeting friends and Christamas lunch! Try to avoid daily drinking or drinking out of habit. Be intentional with your choices, perhaps choosing lower-calorie options like light beers or wine spritzers to balance the high caloric intake from festive meals. Or prioritise quality over quantity - enjoy a well-made cocktail or favourite wine for a more satisfying experience, making you less likely to overdo it, while still embracing the festive cheer. Regular ActivityKeep up with your regular exercise routine during the holidays to help offset the higher calorie intake. Remember, staying active is important not only for physical health but also for mental well-being amidst the busy festive season. Getting Back on TrackIf you overindulge, don’t worry: just be kind to yourself and simply refocus the next day. A good strategy is to reset with a day of nutritious, whole foods to get back into your regular eating habits, helping to reestablish your routine and maintain a healthy balance. The Christmas period can be enjoyed without compromising your nutrition goals. Through careful planning and mindful eating, it's possible to strike a balance between savouring festive treats and maintaining a healthy diet. Emphasise moderation rather than deprivation, and remember that the holiday season is about more than just food. Focus on the joy of being with loved ones and creating lasting memories. By adopting a mindset of moderation and mindfulness, you can fully enjoy the season while keeping your health and nutrition in check. Written by Cat Trentham. October at PB Strength & Fitness Mentoring was electrified with the buzz of our much-anticipated lifting competition. This event was a testament to the hard work, dedication, and pure grit of our personal training attendees and members. Let's jump right into the highlights! Three Lifts, Three AttemptsParticipants each had three attempts at pushing their 1-rep max in back squats, strict presses, and deadlifts. With every attempt, the energy in the room grew, especially as some of our most devoted lifters pushed their limits. Achievements That Left Us in AweWitnessing a lifter set a personal best (PB) is always a thrill, and this competition delivered in spades! Special shoutouts go to:
Medalists – Champions SpotlightThe Wilks coefficient played a crucial role, levelling the playing field and eliminating the need for weight categories. Here's a round of applause for our medal winners:
And a roaring cheer for our overall winners Paul and Chloe, who proudly took home the trophies! A Day of Tight Competitions & CelebrationsDespite being a smaller event with a few last-minute dropouts, the competition was fierce and closely contested. On the men's side, each lift was dominated by a different winner. As for the women's side, the medals were a tug of war between Chloe and I, with Chloe's outstanding 113kg squat becoming the highlight of the day and sealing her victory. Well done Chloe! Wrapping It UpWhile some lifters showcased their peak form, others demonstrated admirable resilience, by participating despite recent illnesses or injuries. But more than the feats of strength, it was the camaraderie, support, and mutual respect that made the day memorable – perfectly capped off when we all went for coffee afterwards. Congratulations to all participants, whether you set new records or simply pushed through challenges. We're already looking forward to the next one! Mark your calendars: the provisional date is set for April 6th, 2024.
Written by Cat Trentham. I am excited to announce that my book, "Indoor Rowing Mastery", has achieved the #1 spot in the rowing category on Amazon! This incredible milestone occurred shortly after launch, and it's thanks to each and every one of you who purchased the book! The Journey of "Indoor Rowing Mastery: Unlocking Your Potential""Indoor Rowing Mastery" is more than just a book; it's a culmination of passion, hard work, and a desire to share the world of rowing with readers everywhere. The success it has experienced has truly been overwhelming! A Special Thank YouI want to extend my deepest gratitude to everyone who has been part of this journey. From the readers who bought the book to those who left thoughtful reviews and shared it with friends and family, your support has been invaluable. Thank you! Looking AheadThough we've reached a remarkable milestone, the adventure is far from over. I am committed to continuing to explore and share the world of indoor rowing with you all. Stay ConnectedThere are several ways you can stay up-to-date with the latest news, updates, and insights:
Written by Cat Trentham. Photography by Reg Smith (@regsmithphotography) Last weekend's book launch at PB Strength and Fitness Mentoring was a joyous celebration, promoting the release of my book amongst friends, family and fellow rowing enthusiasts. The room was filled with balloons and bunting in my brand colours, setting a lively and jubilant atmosphere. The prosecco flowed freely, and guests could indulge in delicious hand-made cakes, each artfully crafted with my logo. Reading, Rowing, and RevelryMy reading from the book and presentation about the benefits of indoor rowing and what makes the Concept2 machine so worthwhile put indoor rowing on the map for many. It got people talking and thinking about rowing in a way they hadn't before. You didn't have to be an expert to get something out of it - everyone there seemed to find something that resonated. The 200m ChallengeWe also had a 200m rowing challenge that added an energetic and competitive spirit to the afternoon. Congratulations to the winners:
A Toast to SuccessWhilst I am still waiting to hear book sale numbers, the day (and the book) seemed a huge hit, with guests all ordering a copy. The success was palpable, and the excitement in the room was infectious. Thank you to everyone who came. The turnout was great, Whether a rowing enthusiast or a newcomer, the event offered something unique for everyone, truly making it an afternoon to remember.
Indoor Rowing Mastery is available now from Amazon. If you're interested in learning more about indoor rowing, click here. I'd love to help you on your journey! Written by Cat Trentham It's an exciting time for me, and I want to share something special with all of you. Today, I'm here to tell you about my upcoming book, "Indoor Rowing Mastery: Unlocking Your Potential." Why I wrote it:In creating 'Indoor Rowing Mastery: Unlocking Your Potential,' I wanted to pass on all the knowledge and experience I've gathered over the years. This book is a culmination of everything I wish I knew when I first started rowing. I've poured my heart into making this guide a resource that can truly accelerate the learning curve for newcomers and enhance the skills of seasoned rowers. What's Inside?Inside, you'll find chapters dedicated to optimising your Concept2 rowing machine setup, perfecting your technique, upgrading your warm-ups, learning pro tips on maintenance, and navigating blister prevention. Benefit from insights on training intensity, nutrition and hydration. Get race-ready and learn how to utilise tools like the ErgData app and the Concept2 online logbook. A Guide For All LevelsI've crafted "Indoor Rowing Mastery" to be a comprehensive guide for indoor rowing enthusiasts at every stage. Whether you're just starting your rowing journey or looking to gain further advancement, this book offers something valuable for every rower, whether a beginner or a competitor. I want to help every reader to unlock their full rowing potential. Book Launch PartyI'd love for you to join me in celebrating the release of "Indoor Rowing Mastery." Mark your calendar for Sunday, 13th August 2023, from 2 pm to 4 pm at PB Strength and Fitness Mentoring, Unit 3 Wellington Place, Airfield Industrial Estate, Ashbourne, DE6 1HA. Enjoy cake, Prosecco, and rowing conversations, plus grab your paperback or digital copy on the day. Attendees will also be offered a one-month free gym membership! Get Your Copy"Indoor Rowing Mastery: Unlocking Your Potential" will debut on Amazon on Sunday, 13th August 2023. It will be available in both paperback and digital formats. Stay tuned for the purchasing links!
I hope you love the book! by Cat Trentham I am delighted to announce my recent association with British Rowing as an Indoor Rowing Master Trainer. This new role is a fantastic opportunity for me to equip others with the right knowledge and skills to introduce and enhance indoor rowing experiences across the nation. Role InsightsAs a Master Trainer, I will be providing training to volunteers, coaches, instructors, and fitness professionals, guiding them on how to lead the 'Go Row Indoor' sessions. This training is recognised by the Chartered Institute for the Management of Sport and Physical Activity (CIMPSA) and takes place both online and in-person. By ensuring trainers know the nuances of using the rowing machine correctly, we can alleviate the common apprehensions individuals might have about this exercise. As someone who has seen the transformative power of indoor rowing firsthand, I believe it is an all-encompassing machine suitable for all ages and fitness levels. My Vision AheadIndoor rowing isn't just an exercise; for many, it's a gateway into the broader world of rowing. With initiatives like 'Go Row Indoor', we're not just promoting a fitness regimen; we're inviting more individuals to experience the thrill of rowing, possibly leading them to explore the sport more extensively.
As I step into this role, I am optimistic about what we can achieve. It's not just about teaching someone the correct rowing technique; it's about introducing them to a community, a lifestyle, and possibly a new passion. For those looking to delve deeper into the specifics of Go Row Indoor instructor training and its nuances, I highly recommend visiting British Rowing's dedicated section on their website. Written by Cat Trentham. Hyrox competitions are becoming increasingly popular among athletes and fitness enthusiasts looking for a new challenge. The event combines eight different workouts, including rowing and skiing on the Concept2 ergs, making it a true test of full-body fitness. While many competitors believe they can improve their performance through individual training, working with an indoor rowing coach can help take your performance to the next level. Here's why: Proper technique leads to better efficiencyAn indoor rowing coach can help you perfect your technique on the Concept2 rowing and skiing machines. Using the proper form not only helps prevent injury but also improves your efficiency, allowing you to complete the workouts with less energy expended. This leaves you with more in the tank for the rest of the competition. Heart rate zone training for optimal performanceUnderstanding your heart rate performance can turn a hard, inefficient row or ski at a Hyrox race into a steady breather with very competitive splits. An experienced coach can help you train in the right heart rate zones to maximize your endurance and energy expenditure. Proper pacing and technique also help maintain a lower heart rate, which allows you to use the ergs to catch your breath before moving on to the next discipline. Targeted training for specific eventsHyrox competitions involve a range of different exercises, including running, lunges, and sled pushes. However, the rowing and skiing events are unique in that they require a specific set of skills and fitness. An indoor rowing coach can create a targeted training plan that focuses on improving your performance in these events. By training specifically for the rowing and skiing components of the competition, you can improve your overall score and give yourself a better chance of success. Accountability and motivationWorking with an indoor rowing coach provides a level of accountability and motivation that can be difficult to achieve on your own. Your coach will keep you accountable for your training schedule, ensuring you stick to the plan and make progress toward your goals. Additionally, your coach can motivate you during the tough workouts, pushing you to reach your full potential and achieve your best performance on race day. Injury prevention and recoveryTraining for Hyrox competitions can be intense, and injuries can happen. An indoor rowing coach can help you prevent injuries by ensuring you're using proper form and technique during training. If an injury does occur, your coach can help you develop a recovery plan that allows you to get back to training as quickly as possible while minimizing the risk of further injury.
Working with an indoor rowing coach can help you improve your performance in the rowing and skiing events at Hyrox competitions. With their guidance, you can perfect your technique, train in the right heart rate zones, and develop a targeted training plan for the event. Additionally, having a coach provides accountability, motivation, and injury prevention and recovery support. So, if you're serious about taking your Hyrox performance to the next level, consider working with an indoor rowing coach today. Click here for details of how I can help you with this. |