Body Composition Test

As I have mentioned in past posts I have been keeping a close eye on my body body weight, well more my body composition, trying to increase my weight but also trying to make sure its "good weight" more muscle than fat. 

To measure this we do a skin fold test, which you can then determine the composition of the body, body fat/muscle ext. 

A skin fold calliper is used and measures points on the body 

People have a varied opinions of skin folds if they are accurate or useful but I feel if you keep the variables the same then you can compare each time and see the changes.

I am going to put some of the results of the test below if people are interested. Everyone is made up differently and I wouldn't compare my results to someone else's, its just to see the changes in myself. 

These are a sum of 8 skin folds, over 5 tests 

Body Mass (kg)

68.8

69.4

70.9

71.5

73.1

Sum of skinfolds (mm)	33.2	34.0	41.6	39.6	40.0
Fat Free Mass (kg)	54.1	54.7	56.2	56.2	57.5
Fat Mass (kg)	14.7	14.7	14.7	15.3	15.6
Body Fat (%)	21.4	21.7	24.3	23.7	23.8

Sophie 

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Throwers hands

Throwers use their hands all the time in training and they can get beat up and painful, so its good to learn how to deal with them so you can keep training. 

Prevention of cuts and rips on the hands is the best, keeping callus down by filling them or using a pumice stone, so they don't catch when you throw and rip off, its painful and difficult to treat when it happens, but it does I think we have all done it at some point so what to do when it happens?

A lot of people use some form of tape to help grazes on the hands, there are tons of different type of tape, its mostly about personal preference and just keep trying different things until you find something that works for you. I have used paper tape for a long time, you can get it in any drug store first aid section, but recently used clear tape which is similar but can stretch. I have heard that kinesio works well but never tried it.  Some people use gauze/bandage to wrap their glove hand for extra padding. 

I would recommend getting a glove that fits well and is a soft leather that doesn't need much breaking in, these tend to be thinner but you can wrap your hand with gauze/bandage for training.

One thing that I use is second skin/new skin which is a liquid bandage that creates a layer over the broken skin it also had antiseptic in it to kill bacteria but BE WARNED it stings so bad!! but when it helps stop more rubbing on the skin. 

Using creams like sudocrem or an antiseptic cream post training and hand balms work well to, I have used this and it helps to heal 

There is a lot of pressure through the joints when we throw so can get swollen, ice is the best, stick your hand in a bowl of ice water can help reduce the swelling and pain. 

If you are just starting there is not much you can do your hands will get used to it and you will find a way that works for you. 

How do you help your hands? 

Sophie 

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Christmas gifts

As Christmas is quickly coming upon us I thought I would put together a few Christmas gift ideas for that sporty person in your life, or even yourself. 

Of course the first one has got to be the PROMIXX, I know I go on about it but I think its great product and would be a good gift for people who don't like lumpy protein shakes (who does!)

Get it HERE

Talking about protein shakes Myprotein has a specific section just for Christmas gifts! They have a lots of gifts ranging in price, my favourite is the Christmas selection Box just £5.99

Get it HERE

Also some discount codes for the site:

CHRISTMAS for 20% off Christmas Flavours

NEW10 for 10% off for New Customers

Gift Bundles are now Half price!

As winter is in full swing its getting very cold outside so thermals are a must my favourite for women are from Sweaty Betty they are mostly made for skiing but they look perfect for Christmas as well as keeping you warm!

Get it HERE

I think the best for men is the Nike Pro Range the below picture is of the Hyperwarm flex great for the cold weather but still allows good movement.

Get it HERE

These are just a few Christmas gift ideas. I hope you like them! If you have any other gift ideas feel free to comment!

Sophie 

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This post is not sponsored

 

Rain Rain Go Away

At the moment I am training in California where you wouldn't think that rain and weather would be a problem but the last couple of days haven't been great and has been the "worst storm since 2009", really its only like the weather in the UK, constant rain with the odd down pour, cloudy and dark the whole day, but whatever the weather training needs to get done. 

When I am training in Loughborough its not really a problem as there is 2 indoor throwing nets where we can do full training when the weather is really bad, also the outdoor area has a big cover over it which keeps off some rain, keeps the circe dry and you can put your bags and stay out of the weather.

 In the US all that is not needed, the weather most of the year its great and hardly ever rains but when it does the circe gets slippy which isn't good, it is a great circle when its dry but I was having trouble throwing when it was wet. So we needed to solve the problem.

We sent a pair of my old throwing shoes to somewhere that resole shoes and asked if they could put a sole with more grip and they turned out good! I was worried that the edges weren't smooth but I have used them a few times and had great sessions. 

Left: regular sole Right: Resoled shoe
They are both the same style of shoe just different colour. 

 I always carried round different pairs of shoes for different conditions but its a good idea to try and be prepared for any situation!

Sophie 

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Travel Tips

As I have been training in California for training quite a lot over the last year,  I thought I could share some things I have learnt for how to make flights and traveling easier.

As an athlete you need to be learn how to travel, during the competition season people are travelling every week and you want to be in the best shape possible when you get there.

Put all essentials you need for competition in your hand luggage the last think you want is to get to the destination and they have lost you bag and you don't have shoes or things you need to compete.

Check in online for a good seat! 

HAND SANITISER! airports, plains and travel are a feeding ground for bacteria, high traffic of people causes spread quickly, keep sanitiser

Vicks first defence! 

Take snacks/food for the journey, you can take food though security as long as its solid, its more expensive at the airport. 

GET WATER! make sure you get water, I normally get 2l, traveling causes major dehydration, even get some electrolyte tablets/sachet

Take entertainment, music/laptop/book 

Try and get some good noise cancelling headphones, the ones they provide (long haul) are awful and you can't really hear what you are listening/watching. 

ear plugs and an eye mask are good to.

Flight Socks!

Put your watch back as soon as you take off, it starts the process of time change.

When you arrive stretch, jog, move around to get blood flow

Do things at the right time! when I travel to California I normally arrive around 3pm (11pm UK) I am so tired and just want to sleep, DONT, try and stay awake until a normal bed time same with food try and eat at dinner time, it will help with jet lag, try and keep occupied, go for a walk anything just don't slob on the couch!

Don't forget your passport!

If you have any more tips please leave them below! :-)

Sophie 

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Event Discrimination

I want to start this post by saying that I love my event/job and I don't do it for money ext but if I did I certainly wouldn't be in the event I do. 

Some people may expect that I have a lot of money and live a lavish lifestyle but that is defiantly not the case. I am not going to go into specifics of what I earn but I live and train fully on the Annual Personal Award (APA/Funding) I get from UK Sport/British Athletics each year, I don't get any extra money from any sponsors, only from the few competitions and appearances, which is not a significant amount also this year I was dropped a level and moved from C to D which also means a drop in my funding, so I am living on a tight budget but I can train full time which is a privilege and all that matters to me. 

The first issue is that the hammer is not in the Diamond League which I feel is where most of the problems stem from. The event have reasons why the hammer is not included but don't make sense to me and a lot of people, even when the UK have Grand Prix we still are not included. The hammer and throws in general have a lack of coverage on TV so makes the event less desirable for sponsors as their brand won't be televised. Like I said in my "About Me" post I get kit off Nike but not all of the yearly sponsored kit, I came 24th in the world after a shakey year but some athletes a lot lower down the list get the full kit and a contract just because they have a few appearances in the Diamond League. People have been campaigning for the hammer to be included but to no avail. 

If you were to compare an athlete in another event who had the same accomplishments as me its highly likely they would be in a completely different place commercially than me. After I won the World Junior Championships in 2010 I thought that maybe I would get some interest but that didn't happen. Going back to my first comment of I DONT do it for commercial/money, I do it because I want to win, like most people in throws. It sometimes feels like people think throwers are second rate athletes but I feel like there is more involved than another event which is why the peek age is higher in throwers as there is so much more to perfect. 

I know that not all events are going to be the same and it is very hard to compare but I feel there is a big separation between some events and I feel like this is discrimination especially to hammer and also throws in general, do you agree? This is partly why I started my blog to get myself and throws more into the public. 

Again I am hugely thankful for the people that make it possible for me to train full time and I do it to be the best I can be not for the amount of money.

Sophie 

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2014

When I think about the 2014 season I have very mixed feelings. It is fair to say that this season hasn't been the best of my carrier so far but I still came out of it with things that I am now proud of. If you asked me after Europeans how I felt my season went, my reply defiantly wouldn't have been positive but after a lot of reflection I am proud of what I did this year considering I wasn't in the best shape of my life.  

I had a great winter of training before the season and I was throwing well but I struggled in the season to get my throwing stable with that came the stress of not performing the way I wanted. I had a seasons best of 71.53m back in May this year in Halle, Germany which is always a great competition and I felt like my throw was coming together but the next few competitions were disappointing and agin felt my throw was unstable. The European Team championships was another good competition for me, even though the distance wasn't the best the throwing felt good. 

Then we are into the main part of the year commonwealth games were next and my preparation was far from smooth but when I got to the village things stated to come together. Unfortunately it didn't come in the competition I felt like my last throw was good but when it landed I knew it wasn't enough and I finished 3rd, getting a medal at a championships is great but I expected more for myself. After reflection getting the bronze medal was a major achievement with all the problems I have had this year. 

European Championships was a disaster for me, after commonwealths I came down with a stomach bug the day before we were going to fly, I didn't know if I was going to make it to the championships but I wanted to at least try and compete, you never know unless you try, I had no energy in the comp, my finial attempt was good but was out of sector, I was bitterly disappointed for a long time after, I felt like it was a great opportunity that I had missed. Now I am so glad I went and I tried to compete I learnt a lot and didn't want to look back and think "what if?" thats where my season ended. 

This was the first season I haven't had a PB, it was hard and a lot of struggle but I have learnt a lot, things are sent to test us and success isn't a smooth climb, its a bumpy road but feel more determined than ever. I am back into training for a great 2015!

Sophie

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