Teaching my daughter to be unapologetically strong!

I love lifting weights ( I don’t know how many times I have started a blog with this sentence!!). I love it for many reasons, too many to list in one blog anyway! What is even more satisfying than my own love of lifting is my daughters. My awesome 10 year old daughter took up Olympic weightlifting this year and she loves it, hooray!! Now obviously this makes me overjoyed as it is a huge passion in my life and now we can share the joys of competing and hitting PB’s together but it goes far, far beyond that for me and for her. One of the other main (and possibly more important reasons) that I am thrilled that she… Read More →

Say NO to fit shaming!

You work hard at the gym. You are on point with your nutrition. In fact you are looking damn hot!! You can lift heavy shit and you do it well…..so why are we so embarrassed about showing off our hard work?! Social media is a prime example of “fit shaming”. Women will post a photo showing off that pert posterior or a chiselled six pack and all you have to do is sit back and wait for the negative comments to come flooding in! It seems that it is now socially acceptable to criticise someone for wanting to stay healthy and look good! The worst comments come from the people who say that showing off a defined, tight body is… Read More →

The Big Three

Apologies for the gap in blogs but I’m now back blogging on a weekly basis, hooray!! So as you all know I love lifting! I love squats, bench and deadlifts aka The Big Three. Not only are these lifts the most awesome lifts of all time but the benefits (aesthetically and physically) are off the chain!  The best thing about these three lifts is that they hit multiple muscle groups and they give you the biggest bang for your buck! Maximum results with minimum time spent in the gym. The Squat  The ultimate lift for leg strength! Increase strength, size, power, agility and explosiveness and build yourself a hot ass and killer pins! Legs that make people stop and stare are… Read More →

Competition Day – WPA Welsh Powerlifting Championships 2015

So incase you didn’t know already, I competed at my very first powerlifting competition on the weekend!! Saturday 26th July saw the WPA (Welsh Powerlifting Association) Welsh Championships take place in Pontardawe. The lead up to this competition has filled with disaster after disaster. Firstly I somehow managed to damage the soft tissue on the right side of my ribs which made lifting painful and excruciating if I used my belt. I also started to develop some severe digestive issues e..g being constipated for about 8 weeks (yes 8 WEEKS!!). Team this with bloating, stomach cramps and the start of excluding foods, this prep has not been easy! Despite all of that I kept pushing forward with training and dieting… Read More →

That time of the month

So last week was awesome. I hit a 100 kg squats for reps, deadlifts were feeling awesome and even my benching wasn’t as horrific as it normally is, thinks were looking good! So  this week I have to see how heavy I can lift on all three lifts, it didn’t go well!! What was I doing wrong? Why were my hips so freaking sore? Why did I want to go home and cry?! Was I having a nervous breakdown???? No!!! Turns out mother nature was at work and ruining my training by inflicting a period on me! I felt horrifically weak, everything seemed tedious and very emotional and I seemed to have ballooned into an exact replica of the little… Read More →

Battle of the binge!

You have one bite, then another and then before you know it you have demolished an entire cake, box of biscuits, tub of ice cream and six loaves of bread. That one bite escalated into a full blown marathon binge and now you feel disgusting! Distended stomach, ice cream sweats, tight waistband on those normally loose leggings……”why did I do it” you think to yourself. The guilt sets in, the self-loathing, hatred, feelings of disgust, shame and embarrassment. You hate yourself for not having the will power to resist temptation, if only you had only had that ONE bite! Immediate thoughts turn to how you can rectify this abysmal situation. You decide to eat less or nothing at all the following… Read More →

July Fit!

I am back!! So after being away for a few months I have returned with new challenges, blogs, workouts and much more! Before I get started on July’s challenge I thought I would reintroduce myself to you MIW girls. My name is Elly Hill and I am MIW’s resident Personal Trainer and fitness blogger.  I love fitness, I love working out but I especially love lifting weights, I am a meat-head at heart! I have been in the fitness industry for over 10 years and I love it. One of the best things about my job is that I get to write blogs for MIW which means I can reach out to all you lovely people and help you get… Read More →

Booty Bootcamp Week 4

We are on the last week of Booty Bootcamp. I really hope that you have all enjoyed our month long challenge so far and are ready to smash week 4?! So as it’s the last week I thought I would make it the hardest week so far. We are going for a full on booty onslaught, prepare to feel the burn! Workout Set your timer for 50 secs on and 10 secs off for 7 rounds, have a 1-2 min rest at the end of each full round. repeat for 3-5 rounds Double Pulse Squats Single leg weighted deadlifts Left leg  (you can use a kettlebell, dumbbells or weight plates) Single leg deadlifts right leg Glute Bridge (hip thrusters) Bulgarian split squats… Read More →

Booty Bootcamp Week 3

Happy Monday MIW ladies!! Hope you all had a lovely romantic valentine’s filled weekend! So we are upping the pace with our Booty Bootcamp workouts and and adding in lots of plyometric moves! If you find the jumping a strain on your knees just be careful and do as much as you can. So here we go, week 3 of Booty Bootcamp…. Workout Set your timers for 30 secs on and 10 secs rest for 5 rounds. Remember to warm up for at least 5 minutes, include body weight squats in your warm up so that your body is primed for the workout ahead. Squat jumps 10 secs rest Skaters 10 secs rest Jumping switch lunge 10 secs rest 180… Read More →

Booty Bootcamp Challenge #2

How is everyone getting on with week 2 of the Booty Bootcamp? It left my glutes feeling sore!! No matter how sore your butt is feeling it is time for our mid-week challenge!! Get ready to feel the burn with this Jump Lunge challenge Challenge #2 You are going to set a timer for 30 secs with a 30 sec rest for 6 rounds. Perform the exercise as shown in the video link for the allotted time. Yo can use the alternative exercise if you can’t do the jump lunge. This move is a killer but it will hit your quads, hamstrings, glutes and raise that heart rate so you are burning calories! You can join in with us using… Read More →