Tuesday, 23 December 2014

4 Things I Learnt in 2014

Hey Guys! 

If you have been reading my blog over the past year you will know that 2014 was the year that I learnt more about myself than I ever did while at school or university. Below I've talked about the 4 biggest things I learnt in 2014.  

1. 'When you let go of the past, something better comes along.' - Unknown

2014 started off in a bad way for me, 4 days after New Year I went through a break up that I wasn't expecting. Even thou now I know it was the best thing for us both at the time I didn't believe that. For a months after I pushed on with life and tired my hardest to keep life as normal as possible. Not telling people about the break up and acting like nothing really had changed in my life was my way of getting through it. After going away for 4 days with Street Games I learnt I couldn't keep going on the way I was, I needed to make myself feel better. So once I understood that things changed, I started changing little things in my life, spent more time with friends, did day trips with my sister and did a lot more volunteering with Street Games. 

Now I'm in a better place than I have ever been. I've moved on and learning that life is better when you let go of little things and try something new. 

2. 'We'll be friends forever, you wait and see' - Winnie The Pooh

What got me through the first months of 2014 was my friends. If I didn't have them I really don't know if I would be as happy as I am now. My two best girlfriends have been there for me through thick and thin. They have been there when I have needed to cry, rant or even when I just want to drink. The men in my life have been like big brothers to me, they have given me hugs and told me that life will be great and I just know what to say to me. 

I've made new friends this year and have friends all over the world which if you had asked me the question 'Do you believe you would have friends all over the world by the end of 2014?' the simple answer would have been not at all. Never in a million years did I believe I would be skyping people in America, chatting with people in New Zealand over Facebook. 

2014 was all about my friend and showed me that friends are the glue to keeping your life from falling apart.  

3. 'What will you do today that will make you proud in a year?' - Unknown

This time last year I did something I had always wanted to do and applied to go to camp in America. I never thought it was going to be as hard as it was. The whole progress was hard going through 5/6 interviews to finding the money to apply for it. In April 2014 I had a interview with an all girls camp called Lochearn Camp for Girls which is based in Vermont. I had always said I didn't really want to go to an all girl camp but when they offered me a place as a tennis coach, I snapped up the chance as I wasn't sure I would get a offer from somewhere else. On June 21st I got dropped off at Manchester Airport by my dad and that is when my summer began. I will never forget my summer at camp, I learnt a lot while out there and I think I learnt how to be independent and developed as a coach a lot. After spending 9 weeks at camp making some of the best friends I could ask for and meeting girls I think of as little sisters I headed with 4 of the girls from camp to start are New York Adventure. I had always dreamt of going to New York but never believed I would actually get there. 

I proved to myself that with a lot of hard work and faith in myself that I can do everything I dream of doing. 

                          4. 'Some of the best day of your life haven’t happened yet.' - Anne Frank

If I learnt anything from 2014 it was that looking towards the future and believing in yourself is the best thing you can do. I have never felt better about myself both in how I look and how I feel mentally. Even thou everyone goes through a lot of challenges I now believe that I can take any challenge that is handed to me and run with it. 

That is the 4 lessons I've learnt this year and 2015 looks to be bright year with jobs and massive volunteer opportunities being offered to me. With new people coming into my life all the time I'm really excited and can only hope for a year that can topped the last year. 

What lessons have you learn't this year? or What do you want to get out of 2015? Why not leave me a comment with your ideas. I'm hoping to get my 2015 goals up just before the New Year but you know me I'm not the best at this blogging thing. 

Speak to you soon
I hope everyone has a Merry Christmas and an amazing New Year.
Love Melissa xx


Monday, 12 May 2014

Motivational Monday: The Friendly Development Charity #Nomakeupmonday

The Friendly Development Charity Facebook Page
Hey guys,

This post is slightly different to my normal fitness post but I really wanted to do a post about this charity that I've heard about.

A about a month ago I did a Level 1 health improvements course for 2 days and it was a eye opening course. The course was ran by 2 amazing ladies 1 of them women being called Emma Oliver who works for the charity called 'The Friendly Development' Charity. The charity says that there mission is

'To see children, young people, adults and whole families lives impacted in a positive way 
through an increase in their confidence and self worth.'

With this mission they have they made the campaign beautiful is__ which has 4 aims and these are:

1.Challenge people to value others for more than their appearance

2. Empower people to feel confident with their own bodies

3. Send a strong message to media, fashion and advertisers that we want images that portray REAL life.

4.Challenge perception of what 'Beautiful is'

With these aims that they have they made the hashtag and campaign #Nomakeupmonday which they do  once a month and I decided that I had to get involved the rules were that you just had to wear no make up all day, put it on instagram or twitter and than us the #nomakeupmonday. Below is the picture that I put on instagram. Loads of people got involved and I felt that I was helping to get the aims of the charity across. 

I'm one of these people that doesn't really wear make up a lot because of my job so doing this was easy enough for myself to do but I know for some of the people that would have got involved it would have been a lot harder and I'm so proud of everyone that got involved as its showing other people that a little thing can make a big impact on someone lives. 

I wrote this post as The family development charity is doing something that I think is important for women to not have pressures to look a certain way and this charity does that.

I hope you liked reading  about this charity if you want to check out the The Family Developement Chairty Facebook page and their twitter page @friendlydevelop please do as I'm hoping you get on the back of this charity as I know for a lot of bloggers this can be something important to them.

I would love if you could give them some support as this is something that is close to my heart.

Hope to see you soon
Love Melissa xx


Wednesday, 23 April 2014

Fitness: Couch to 5k - Week 8

Hey Guys, 

I made it through a full week of new training program without getting injured or basically hurting myself. WOOP!! *pats myself on the back*

This weeks program was hard but got slightly easier by the 3rd run. This week I did 2 runs outside as it's starting to get back to nice weather. The final run I did was at the gym which I found harder to do than when I was running outside which is strange as it's normally the other way round. 

The run this week was 5 minute walk for the warm up, 3 minute run, 90 seconds walk, 5 minute run and 2 and half minutes walking and this was repeated twice. It works out that you run for about 16 minutes which I think is an achievement in itself. 

Below is the times and distance that I did, the finishing times are different because I cut the app at different points through out the cool down. 
The app that I use to track my runs is run keeper (Review coming soon). The pictures has the dates the wrong way round *palm to face*

These are the 3 main things I wanted to talk about:

1. Route Change: I had to change route for this run as my normal route just isn't longer enough anymore so this run included me having to run up hills which I've never really had to do as my normal route is just all flat so it challenged me even more. I felt that I really had to push my body for the last half of this workout but I didn't stop in the running sections which I'm really proud of myself of because I think it was the my 2nd run of the week I didn't feel good at all I was feeling sick but pushed through and I think I did well considering how I felt. 

2. Time: My main issue with running at the minute is finding time because at the minute I'm working two jobs which are either 8-5:30 or 12-8 so keeping to a routine is becoming hard.

3. Boredom: I'm around the half point now only going to start getting even harder and longer meaning that i'm getting slightly bored so if anyone have any tips that they can give me on not getting bored through out my run as that's becoming a thing at the minute. 

This week training should be hopefully up quicker than this one. 
Hope to see you 
Love Melissa xx


Sunday, 6 April 2014

Fitness: Couch to 5k - Week 5-7

Hey guys I know it has been a while since I've done a post but i'm back. 
For the past 3 weeks I've been working pretty much full time and been away from home for a few days. 

Anyways back to the training, for the past 3 weeks I've been doing the same training week as I'm still having a few problem with my knee but from tomorrow i'll be doing the program for week 4.

The program for week 3 is 5 minute warm up, 90 seconds of running, 90 seconds of walking, 3 minutes of running and 3 minutes of walking. For the first 1 and a half of getting back into running after being injured I did all the runs on the treadmill to get back in to the swing of things. I did this just see if my knee was going to handle the pace and my friend thought that doing a week worth of treadmill work than alternating between road and treadmill for another week would be good practice. 

My knee definitely feels better since doing this and i'm hoping that this might stop from future injury. I've been doing my runs outside with the dog as it means that I have to go sightly slower than I would on the treadmill. 

I'm glad that I've done it this way as I don't feel like i'm putting to much pressure on my knee.

I hope you enjoyed this little update and hopefully i'll be able to get this back to being weekly.
how is your training going or do you have anything that might help me with my knee issue?

See you soon
Melissa xx


Sunday, 9 March 2014

Fitness: Couch to 5k - Week 4 - Update!

Me at brathay and thinking about life and what I need to sort myself out.

Hey guys

I know it's been 2 weeks since I wrote about my coach to 5k training but if you read my last post about getting myself injured you will understand slightly . With long talks with a couple of my gym buddies it was thought that 2 to 3 weeks out would be the best idea and that's basically what I did. The knee has got better but I don't believe it back to 100% but a doctors appointment has been sorted for Friday coming and hopefully they can help me sort it out eventually. As well as getting injured I broke the screen on my phone which is in for repair for 3 weeks which means that I don't have a app to follow as my replacement phone is awful.  This is one of the main motivation that get me running so doing this without the app is going to be a challenge for myself. Last week I got the chance to go away to Brathay again and if you have followed my blog from the beginning you know that I love this place and normally go twice a year with Streetgames. This getting away from the city has certainly set something off in my head and i'm more determined than ever to get this 5k ran. Also one of the sessions I volunteered have organised for us to do the Race For Life which has given me even more of a push. 

So i'm back to training tomorrow first thing so I should have a proper coach to 5k training post for you. Hope you enjoyed my little update and understand whats been happening with my knee. 

Hope to see you 
love Melissa xx


Saturday, 8 March 2014

Lifestyle: International Women Day

Today is International Women's Day the day that every women feels proud of all their achievement throughout their lives and tries to tell the world that women need empowerment. 

This day is a world event with over 400 events being held in the UK alone. International Women's day is a important event for me as I work in a environment that is very male orientated. Even tho your thinking Melissa your a coach there is loads of women coaches but their is still a very small amount to men. To show you how small on my coaching degree there was around 60 students in my 3rd year and 6 or 7 were females. This is similar across a lot of colleges and degrees even tho more women are coming into the sporting world and I have coached with some amazing women there still isn't enough compared to men. 

A lot of organisations do festivals and one I love for empowering girls in sport is Street games there sister program Us Girls who are a charity say there goal is

'Us Girls - The programme increasing and sustaining women's sport participation in the most disadvantaged communities of England'

Us Girls created a festival today to celebrate and focus on the girls that they work with who are aged at 14-25 doing tons of sports and fitness activities.

Us girls is a great organisation and I wish I could have went to the event today but I have been to a few in the past but Us girls and Street games are all about empowering not just women but everyone that lives in deprived area and giving them the opportunities they wouldn't normally get. Street games and Us Girls have helped a lot of women and girls including myself helping me get on courses to develop myself as a coach. They also have given me the chance to go on a number of residential to Brathay to do a lot of personal  development meaning I've been able to get more confidence which is a major deal when your coaching. 

Me at brathay getting to do the leap of faith.

Well this post shows your the organisation that I love that promote and empower women and how they helped me throughout the years.

Hope you enjoyed reading this post. 
See you soon 
Love Melissa xx


Sunday, 23 February 2014

Fitness: Couch to 5k: Week 3


What a week it has been if you follow me on twitter you might already know this but I injured myself. GREAT!! not i'm only on week 3 of my couch to 5k training and I've already injured myself how is this even possible. 

Basically I have injured my knee at first I thought it was shin splits because my body wasn't used to running outside but after a while I discovered that it was my knee and it was making it hard to walk let alone run. I had already injured my knee from a few years ago from falling off a trampoline and it had never been the same since.

I went to the doctors but they said I wouldn't be able to see a doctor for a week but a nurse had a quick look and basically said to rest for a week and see how it goes from there. 

This was not the news I needed to hear as both of my jobs (retail operative and sport coach) involve me walking and running. My retail job said that I could go in the fitting room meaning that they wasn't to much walking around to be done but my coaching job said I could sit or take 2 days off but I wasn't going to do that instead I did a lot of walking around while strapped my knee up. I wasn't letting my participants down it just meant that I had to change my session to suit my ability to move around the hall or pitch.

All of this meant that training was a big NO NO!! but I did keep on my feet which i can see people going crazy about I did do one day of full rest and the rest of the week I was going overboard so I think I've rested it to my best ability with my life still going on. I did have a rugby course on Friday which involved running but I kept it to the best of my ability and enjoyed it to much to sit down

My knee seems a lot better so tomorrow I'm planning on doing the sequence of week 2 and seeing how my knee holds up I know I should maybe give it another week of rest but I know if I do I'll find it harder to get back into the training and I don't want that at all.

How do you handle getting injured, what do you do instead?

Hopefully I'll be back next week with a full update of week 3.

See you soon
Love Melissa xx


Sunday, 16 February 2014

Fitness: Couch to 5k: Week 2

Well it is the end of week 2 of my couch to 5k training. 

Week 2 was a great week,I'm proud of the fact I did all 3 runs with 2 of them being on the treadmill and 1 being outside. This weeks involved me doing a brisk 5 minute walk and than going on to do a 90 second run and a 2 minute walk which then was alternated all the way through the run. 

Lets talk about my outside run first as this was my most recent run.
I felt that my outside run went good run unlike the week before when my outside run didn't feel to comfortable. I think this was all down not really knowing where I was going and not knowing what I was doing on the run.

 So this week Nicole joined me on this run as she is trying to get back into the gym and thought this might be a good way to boost her motivation which I think boosted my motivation to go for the run. We also brought Phoebe along again as she needed a good walk.  

The run had a slightly faster average pace which is good progress I think this was because Nicole likes to run slightly faster than I do so keeping up with her is important to me but making sure I'm not going to fast for my body. I felt really comfortable on this run, I didn't have as many layers of clothing on this week as it wasn't as cold. I think knowing what I was going to be doing through out the run and doing the activity twice before hand made me more aware of the pace I need to be doing the run. 

The duration of the run was 29 minutes but I stopped my run keeper app when all the running was done as my phone was dying. 

The route of my run plus the other details of the run.
The other two runs of the week were done on the treadmill, these again I think went really well. I think that doing the treadmill run lets me sort out my breathing properly so that when I do get outside I know how I should be breathing through out the run. On both times on the treadmill I walked at the speed of 6 and ran at the pace of 7.5. I changed this from the week before as I felt that the transition from walking to running on the treadmill was harder to control with that small change of speed. Running and walking at this pace made me feel comfortable and relaxed making it easier for me to do the activity. 

Well this is my week of couch to 5k. I'm hoping your enjoying reading these posts as i'm really enjoying writing them plus it's keeping me really motivated. 

Are you trying to do the same kind of thing or even a further type of race? If you are why not tell me about it I love hearing about peoples progress and how there doing. 

Hope to see you soon 
Love Melissa xx


Monday, 10 February 2014

Fitness: Motivational Monday: Couch to 5k

You can most likely tell from the blog title what this post is all about. 
I haven't done a motivational Monday in a while but instead of doing a normal kind of post I thought I would talk about my mission to be able to run 5k. If you have read my very first posts you will know that I'm not a very good runner at all and never have been. 

I'm using the app Change for Life: Couch to 5k to reach my goal. If you live in the UK you will know fine well what the change for life scheme is all about and this app is part of a large scheme to get people doing exercise and the app is free which is a bonus. 

Anyways on to my progress, I've done the first week of the training doing 2 days out of 3 as I didn't have time to do the 3rd within the week. The week was made up of runs that involved with a brisk 5 minute warm up walk, then you alternate between 1 minutes runs and 90 second walks at a brisk pace. The run is a total of 20 minutes not including you cool down. 

I did the first run on the treadmill at the gym and ran at the pace of 7 and walked at the pace 6.5 as I wasn't sure how I would do and thought this was a good starting point. 

The second run I did with my dog out on her walk as I knew she would be to run for a minute and walk for that amount of time that was needed. It was freezing so I was well wrapped up. The run felt a lot different compared to the first run I did earlier in the week, I don't know if it was because my pacing was different or because I hadn't ran outside for a long time. 

This was the route that we took the red arrow is where the run finished after the cool down. I used the app RunKeeper to record this as I always think it good to see the distance and the details of the race which the app does when your out there doing your stuff. I loved running this route as it was quiet and was totally new to me I had never seen it before. It was really close to my house so it's nice to have a close local route. 

I know this wasn't much of a motivational Monday post but it's me trying to motivate myself to keep going for 9 weeks to hit this mission.

Hope you enjoy reading this post
Thank you for reading
Love Melissa xx


Tuesday, 28 January 2014

Lifestyle: Everyone needs a role model in there life.

I think everyone loves the Kardashians but everyone has also has there favourite member of the family. For me it has always been Khloe, she is hilarious, so caring and out of all the of them the biggest on the family bond. When I saw that she was on the front of Cosmopolitan UK I had to buy it. I've been following her on twitter for what seems like forever and watched as she has been splashed all over the media about her marriage with Lamar Odom.  If their not talking about her marriage their talking about her weight and body shape. I love her fashion style as she dresses for her body showing everyone the amazing body that she has. 

Just after new year me and my partner of nearly 3 years went are different ways in life and it has been hard for me. Even tho she will never know this but Khloe helped me in a way get through it as I've seen how strong she has been and it made me feel stronger about myself. When I saw this article and read through it she made me believe in myself. It got me thinking if she can do it with millions of people knowing her business so I can. 

There is so many reason that I think Khloe is amazing for one she has the best body and works hard for it unlike other celebrities. She talks about her 8 new year resolutions and some of these resolutions are some of resolutions that all women she have for example:

Keep cheer leading women
Never hurt with words
No regrets.

I find Khloe really selfless even tho she didn't understand what was happening with the relationship with Lamar she was still there for him 100% as well as everyone else in her family. She did events for her fans which she could have cancelled and went of the chart for a while but she didn't she was strong. I know people will be like you don't know her but I believe she honest and everything you see from her is for a reason. 

While I was reading the magazine I noticed that she has also done the 'Comso Quiz' which asks 8 questions about yourself and I thought I would do them as they are just fun simple questions and thought why not there is no harm at the end of the day. 

Name: Melissa Jane Marshall
Nickname: Issa, Mel & Lissa
My friends make fun of me: How much i am in love with Disney. (It is a bad obsession)
The women who inspires me most is: My sister.
I feel most powerful when: I'm in my element coaching children the job I love doing so much. 
My biggest turn on: I would go with guys who are scared to show them true selves
The best moment of 2013 was: Get told I was placable to go work in America for the summer (Hating the waiting game after tho)
My best feature: I would say my legs. 

I wrote this post because I think everyone needs someone to look up to. If that be your parents, friend or even a celebrity it doesn't matter. 

I hope you like this type of post and I showed you how a role model can help you in ways you never thought they could. 

Hope to see you soon 
Love Melissa xx

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