Strong in the Saddle

***FROM THE VAULT***

#89 Rest days, training around injuries and How it's never too late with Susan Niebergall@susanniebergallfitness

Have you ever said to yourself "I'm too old for that"? or maybe you have convinced yourself that you've left it too late to start at all?

Well today I speak to strength coach, co-coach in the inner circle with Jordan Syatt and Author Susan Niebergall about how that is not the case

Like many women, Susan yo-yo dieted her whole life and it was only in her 50s that she finally got to where she wanted to be with both training and nutrition

Now at 61, she has become a coach, after previously working as a school councillor and also written her own book on the subject "Fit at any age, it's never too late"

Today we talk about her own journey, how she finally ditched the yo-yo-ing for strength training and the difference it made to her body

The importance of strength training especially as you age

How an injury doesn't mean you stop altogether, you just need to train smarter (Susan still trains even tho she has a bone spur and arthritis in her hip)

How rest days are just as important as working days

And that not every training day will be amazing and that's ok too

This was a really interesting conversation and it was great to speak to someone who has so much experience on both sides when it comes to fitness so do not think the things she has to say will be applicable to you as the advice fits all ages.

Where to find Susan:

Instagram:

Website: www.http://susanniebergallfitness.com/

Book: Fit At Any Age it's never too late

***FROM THE VAULT***

This week we're going to bring back an episode that talks about a subject that affects many women

#87 Hypothalamic amenorrhea, what it is, causes and treatment with Jennie Haire .health.nutrition

Have you heard of Hypothalamic amenorrhea also known as HA?

This is a common condition in women that can be caused by overtraining and/or undereating

Today I speak to Jennie Haire who is a registered nutritionist and owner of One Health Nutrition all about this topic Jennie specialises in women's hormone health and regularly helps clients who are suffering with this condition

Today we talk about What HA is and what causes it How It can affect you in the long term if left untreated How to prevent it from occurring in your body.

That there is often a lot more to this condition than simply just eating more

While there are some things that you can do yourself in order to help fix this condition it is advised that you do it with the help of a trained professional as there often are more psychological factors at play than you may realise

This was a great episode and Jennie is a wealth of information on the topic so if you are worried you may have HA

I highly recommend contacting her on how you can go about reversing it

Where to find Jennie:

Instagram: .haire

Website: https://onehealth-nutrition.com/

You can listen to this episode on Spotify and Apple podcasts Link in Bio.

***FROM THE VAULT***

This week we are going back to an episode with the person who has appeared most on this podcast!

#86 The simple thing you refuse to do with

We are always looking for a silver bullet to make weight loss happen

But what if in our search we are overlooking something that is incredibly simple that could make all of the difference?

Something so simple I couldn't be the answer?

Today I talk to Cian O'Brien of Keep if F**king Simple Coaching about just this!

Cian was previously on episode #24 "The fitness Paradox" and is back today to talk all about the concept of 10-minute walks

You may be thinking to yourself "Sure that's not enough time" and that is the beauty of it

We talk about how it is the perfect amount of time for busy individuals

How it compounds across the week to 70 mins extra activity

Results his own clients have gotten from this simple addition to their day

And how It being so simple it gets so much more resistance from people than you'd expect

If you are struggling with getting extra activity into your life, give this episode a listen as it may just change your mind on a few things

If you want to find Cian who shares some great training content you can follow him

Instagram:

You can find the link to this episode and all episodes in my bio or comment the word "walk" on this post and I will send you the episode link!

Enquiries:
[email protected]
www.chrissyhawkins.com

****FROM THE VAULT****

This week I wanted to share with you probably one of my biggest interviews to date with the one and only

#84 Being an online trainer,why patience is key, and the stupid sh*t you see in the industry with

Today I bring you a guest that I am super excited about!

I talk to Jordan Syatt who is a strength and nutrition coach, and self proclaimed short bald nerdy guy.

Jordan first set up his business in 2011 and has been providing online coaching services since then.

Today we talked about what got him into the industry.

Working for 3 years straight with no breaks for Gary Vaynerchuk and used that time to grow his online business more.

Stupid things he sees people doing to lose weight.

Exercises that even he hates.

And how we are all just middle schoolers with wrinkles.

This was such an interesting conversation and it was great to speak to someone I think is one of the leaders in the industry right now.

Someone who genuinely cares about his client's health and is not just in it for the money

And someone who called out those who are trying to rip people off.

Where you can find Jordan:

Google Syatt fitness and you will find him

Instagram:

You can find this episode and all episodes on Apple Podcast or Spotify. Link in bio.

Enquiries:
[email protected]
www.chrissyhawkins.com

***FROM THE VAULT***

This week I wanted to bring you all back to an episode I recorded with

#75 What they don't tell you about pregnancy with

You may not want to conceive right now but when you do it's pretty straightforward forward right? Have unprotected s*x and just like the movies you will be pregnant the following day.

However, just like in many other areas of life, it doesn't always happen like in the movies and this is what Bex came to learn when she and her husband decided that they wanted to have children.

You may remember Bex from #58 Ditching diet culture, but today she is back for a round two interview to talk all about her experiences around getting pregnant.

She talked about how she assumed that she just came off the pill and then would get pregnant once they had s*x just like many of us but this was not the case.

It was a full 5 months before her cycle came back something that can be very common if you've been on the pill a long time.

After that she suffered two miscarriages when she did fall pregnant which also is a lot more common than you think, 1/4 of pregnancies result in a miscarriage

Bex talks openly about how this took a toll on her physical and mental health and really wants to help raise awareness to those who may be struggling that it is normal and not your fault.

This episode is completely about Bex and her experience and neither of us are professionals so if there is anything that you are worried about we do recommend you consult your doctor.

Bex also mentioned two charities that she found helpful when going through this experience and recommended them to anyone who is experiencing something similar.

⁠https://www.miscarriageassociation.org.uk ⁠

⁠https://www.tommys.org⁠

Where to find Bex:

Instagram:

I also highly recommend listening to episode #58 if you struggle with yoyo dieting and would like to get away from it for good!

Bex has actually had a second child since we recorded this episode and you will find the link for the episode and all episodes in my bio.

Enquiries:
[email protected]
www.chrissyhawkins.com

***FROM THE VAULT***

#69 How to get motivated?

The M word

This has to be the most common thing I hear. (along with wanting to get toned)
But how do you get motivated is the real question?

You've probably heard the saying "Motivation isn't real" and while this is true there are a few things that we can do to keep the fire lit.

This includes figuring out why we are doing what we are doing!

If we are going through the motions it can be very hard to keep going.

Are you expecting too much too soon? Are you really pushing yourself? (be honest)
Are you actually recovering enough? When you answer these questions it will be easier to "stay motivated".

Remember we want to be doing this for the right reasons not just because we think we should.

If you aren't doing it for you, you won't keep it up!

You can find this ep by going to the link in my bio or comment 🎙and I'll send you the Spotify link!

Enquiries:
[email protected]
www.chrissyhawkins.com/contact

HERE'S WHY YOU HAVE TIGHT HIPS AND LOWER BACK PAIN AS AN EQUESTRIAN 🐴

Ever notice how many fellow equestrians struggle with hip and back discomfort? We think it's just part of the sport, but it doesn't have to be that way! Taking care of your hips is crucial to riding pain-free and enjoying every moment in the saddle. Here's why it matters:

1️⃣ Muscle Tension & Tightness: Riding can lead to tight hip flexors and lower back muscles, causing pain and stiffness over time.

2️⃣ Impact & Jarring Movements: The repetitive impact of riding, especially during trotting or jumping, can strain the hips and back if they're not properly conditioned.

3️⃣ Poor Posture & Alignment: Incorrect posture while riding can put undue stress on your hips and back, leading to discomfort and pain.

4️⃣ Lack of Conditioning: If your hip muscles are weak or unconditioned, they're more prone to fatigue and strain during long rides.

5️⃣ Overuse Injuries: Riding frequently without proper hip care can lead to overuse injuries, such as bursitis or tendonitis, causing persistent pain.

Do any of these sound familiar to you? Well, the good news is you can change this with only 20 minutes a day!

Ready to ride pain-free? Comment "🐴" and I will share my secret weapon for hip health with you! My "Happy Hips for Horse Riding" guide, is packed with exercises and tips to keep your hips happy and your rides smooth!

You can also download the "Happy Hips for Horse Riding" guide by following the link in my bio here

Let's saddle up and say goodbye to unnecessary discomfort!🐎🐎

You may not know this but I work with Equestrians who are looking to level up their riding and finally feel confident and in control when riding.

This programme is specifically designed for equestrians who are ready to invest in themselves to improve their riding experience.

Are you an Equestrian who...

🐴Is frustrated that your horse won't listen to you when in hand or in the saddle - and you feel like you are constantly arguing with your horse instead of working together.

🐴Feels unbalanced and lacking in confidence when riding, making you nervous and likely to tense up when your horse spooks (or even just looks at something funny).

🐴Maybe you can’t seem to shift that niggly shoulder/hip/knee injury, it doesn’t just bother you while riding now; the thought of bending over to grab something really makes you cringe.

🐴No matter how much you practice or how many lessons that you take you just can’t seem to get it right. You dread lessons where you get yelled at for the same thing every week, no matter how hard you try.

🐴Your back ACHES while riding, working around the yard AND at home, playing with your kids and doing normal things like shopping. Heat packs and rolling aren’t working anymore - that dull ache or tightness is always there

If this is you DM me the word "Stable" and I'll get back to you with more information on the next steps!

I look forward to chatting!

(PS Even if you're not sure that you are ready, drop me a DM with ANY questions at all, I am happy to chat)



You may have noticed a lot of similar exercises in my posts. In both my content for equestrians and my own training.

And there is a reason for that.

The reason is that it's the boring stuff that works.

No, you don't need to master backflip burpees in order to reach your goal.

You don't need to be balanced on legged on a fit ball (please don't do this.. seriously I even made a video about why).

What you need to do is get the basics right.

Get better at them.

Increase your weights lifted/intensity trained at.

Stay consistent.

Let me repeat that one

STAY CONSISTENT

And you will get where you want to be.

But nobody wants to hear that.

Because if that's the case it makes it harder to make excuses.

Most of us don't have time to spend hours in the gym.

And our joints don't like the impact of jumping around like a gymnast.

So we tell ourselves (and often others) that it's not for them and that's why we cannot do anything about it.

But if it really is as simple as some coaches say, then it's harder to make excuses not to do the thing that you know will help.

1 workout or 10-minute walk will not fix all your problems.

But over time it will compound and you will get to where you want.

But the most complicated gym programmes that you never do will keep you at square one forever.

So are you ready to change the narrative from "I don't have time" or "I can't do that"?

Because it's a lot more simple than you think.

If you are ready to change the story once and for all, I am relaunching my "Leg Up" Group membership in the coming weeks reply 🐎 to this post and I will send you the details!

IF you have any questions at all about Leg Up feel free to drop me a DM and I will get back to you!

Enquiries:
[email protected]
www.chrissyhawkins.com/contact

*** NEW EPISODE ALERT***

Introducing: #152 I don't know what I want to be when I grow up with

Today we welcome Muireann O'Toole Brennan who is co-founder and CMO of Equitas to the Podcast

Muireann comes in hot with some exclusive news on something that will be happening soon on Equitas!

We then talk about how she started writing for The Grassroots Gazette and how wanting to combine her degree in journalism with horses brought her to become a leader within Equitas

We talk about what Equitas means to her and the impact it has had not only on the women in the equine industry but also on her

We talk about how working with horses can become very isolating and lonely and this is why having a platform like this is so important

That 73% of the industry is made of women so having a community like this was needed

We then talk about Muireann herself and how she got into horses a love that never left her

Of course, we talk about her own horses including a heartwarming story about her first pony June

How her parents were so supportive of whatever they wanted to do once they were willing to put in the work and that instilled a strong work ethic in them

We also talk about when she became a cofounder and that she actually thought she was about to be fired, but you can hear in the way she speaks about Equitas she's in the right place

We talk about how tough the industry is and how things are starting to change and it's starting to be acknowledged within the governing bodies to support staff

We also touch on racing and the rep it has and Muirreann dispels some of the myths about it, the most common one being that horses are just thrown on the scrap heap if they don't make it

We then speak about her horse Theo and how they are retrained when she gets a racehorse starting with giving them a good bit of time off

That it's a slow process but you will get what you put into the horse

How sometimes you just need someone to back you to help you believe in yourself
If you are looking to keep up with Muireann you will find her on:

Instagram:
And Theo has his own Instagram:

Episode Link in bio.

***NEW EPISODE ALERT***

Introducing: #151 Never be afraid to just give it a go with

When you see a piece of content on social media do you ever think about how it's made? Well today I speak to content creator Carly Sterling just about that

We talk about her love of horses and the danger of turning your passion into your job

About how she came to work in content creation and being able to combine it with her love of horses

The importance of getting on with who you work with and having someone who pushes you to go to the next level

The things that you can find on the internet and not letting the fact you don't have a degree hold you back

We also talk about the Grassroots Rider Academy and how it was such a learning experience in so many aspects

Being the first official staff member of The Grassroots Gazette and what that was like and the confidence boost it gave her

Working in media and how it is always changing which makes it so exciting

We also spoke about her horse Nova and what it was like bringing her on, having had her from 6 months old and the many ups and downs that came with it

The dangers of social media and comparing yourself to others highlight reels
Not putting too much pressure on yourself and acknowledging the little wins and the mindset that is needed to make decisions based on the bigger picture instead of the end goal

The crossover with horses and content creation and how they can be used to help each other

We also talk about what Carly is most excited about in the coming year and we finish with a stellar piece of advice from Carly

If you want to keep up with Carly you'll find her:

Instagram: CS Equine

And you'll find some of her awesome content on

You can listen to the episode now on Spotify and Apple Podcasts, Link in bio.

Enquiries:
[email protected]
www.chrissyhawkins.com

***NEW EPISODE ALERT***

Introducing: #150 You don't have a discipline problem you have a self-compassion problem with

Do you ever think about your relationship with food? How would you class it?

Today I speak to nutritional therapist and body image coach Linn Thornsonson all about that

We talk about her own story and how her journey led her to a career and realise that it's a common theme with people

How the scale shouldn't cause an emotional reaction and if it does it might be better just to stay away from it

That its completely normal for our bodies to change over time but it's important to acknowledge how something not fitting makes you feel

Linn also talks about how one comment at 16 is what set her down the path of disordered eating

We talk about her time in racing yards and the dangerous practices some riders do to make weight

And how so little consideration is given to the stable staff or jockeys when making regulations which makes it very difficult to make a livable career out of it

Linn speaks about similarities she sees in clients and how no matter the size internalized fatphobia is present

about fitness and how to get some movement, you don't have to go to the gym but also the gym shouldn't be a punishment for what you've eaten

that social media and filters have us questioning our sense of self

We also talk about some things that help the people we work with and the difference having enough food makes to every other part of your life

That you don't have a discipline problem you more often have a self-compassion problem

Recovery and that it looks different to different people

That dieting and calorie deficits literally go against our body's survival instincts

Linn has some great advice at the end of the interview

If you are interested in working with Linn you can find her:

Website: www.straighforwardnutrition.com

Instagram:

Podcast: The Joyful Nourishment Podcast

Enquiries:
[email protected]
www.chrissyhawkins.com