End of the Season

I met Emily about a month ago at a kid’s birthday party.  That’s where we, parents, meet up these days… or during the coffee shop for morning fix. She asked if I would be okay to type an end of season blog having written my first one at the start of the season around February/March.

To be honest I’ve been trying to find the time since and now, well here goes…


Since February I’ve been training for the Castle Series first sprint triathlon in Gort, Co. Galway. Whoever is familiar with this, knows it is a series of triathlons based in castle grounds across Ireland, England and France. I couldn’t have picked better location! I highly recommend it and will be signing up again for the longer distance events in 2018. It wasn’t the best of weather in early May. The water was so cooold!! I was dreading the swim, and I wasn’t the only one. Plenty of lost souls threading water on the start line had that familiar ‘I am sh*tting it’ look, including yours truly. New wet suit, new goggles, new thoughts, will I manage the transitions?, will my legs feel like concrete blocks after the bike?  Then ‘BANG!’ the gun fired and we were on, heads down in the murky water, the first experience of being swam over, kicked left, right and centre.  Once you’ve come to terms with the initial shock, the next sensation is the lack of visibility, not helped by my normal eyesight running a close second to Mr. Magoo. The only saving grace was the ginormous orange inflatable course buoys. The first turn arrived and I realised my breathing had settled, my stroke lengthened and I kicked for the shore with all my might.

Out of the water, wet suit half down (careful!), run to T1, wet suit off, now hopping on one leg, helmet on, race belt on, bike shoes on, bike off the rack and I’m running to the start in 3 inches of the finest muck Ireland has to offer (see pic 1). Then back to earth, I couldn’t clip my shoes in and it was time for some foot stamping and cursing. Once I’m finally going on the bike it felt amazing. 21km passed so quickly, a quick energy gel in for that extra sugar kick and I’m cruising. T2, bugger, fell off the bike, the sweet kiss of concrete on my knee, there are children present, don’t swear. Bike racked, trainers on and now for a run off-road around the castle grounds for 4km. Surprisingly, my legs felt pretty good and I flew through the finish line at 1h 21min.  My first tri (new lingo!) medal, wow, I was hooked.


Pic 1: Muddy...

Pic 1: Muddy…


Since then I’ve completed a sprint tri in Kilrush, Ennis, the Hell of the West in Kilkee (full Olympic distance, I did the 41km bike and 10km hill run) and the Castleconnell sprint tri.  In meantime I’ve also done the Limerick half marathon, Tough Mudder (full 11 miles with obstacles along the way for good measure) and the Newport bike sportive 60km. Along with my road bike group we’ve completed two long rides around the lake in Killaloe. The first was in June with Group 2, averaging 22kph and more recently in September with Group 1, averaging 28kph, 8 lads and little ol’ me, the only woman!  Wonderwoman, imagine the theme tune, haha. And I did my second Dublin marathon which sucked! Running did not come easily to me this year, but another one under my belt is ok for now.



Pic 2: Muddier…


Basically, my Summer consisted of 5-6 training days a week. Swimming in the lake or pool 3 times a week. Not running much, just twice a week while my son had his athletics but it felt like I was cycling constantly. Every Wednesday, evening sessions, 500m swim and stationary bike intervals afterwards, hill repeats.

Every Sunday morning session with the lads, 70-80-90km routes with a restorative coffee afterwards.



Pic 3: Only woman of the bunch!


I do rowing and bike turbo sessions at home, often at 6am, before heading off to work or else at 9pm in the evening before heading to bed.

My home also seems to have turned into a mini gym. Bikes and a turbo trainer, Concept2 erg, chin-up bar, 3 sport bags always ready, one swim bag (indoor), one swim bag (wetsuits), and yet another packed specifically for each race. It’s funny but as I look around me it’s still the same now!!


Looking back you can get a bit rose-tinted but it wasn’t easy at all. In the middle of all the mayhem I started a new job in June, but I had to keep my old job as well, such is the modern world. So it was 2 jobs, an active 5 year old who was on ‘his’ summer holidays, entertaining, training, cooking, shopping, the lot. Don’t ask me how I did it by myself, I truly don’t know. I had my ups and downs, more than my fair share of complete meltdowns and plenty of sleepless nights.

But despite all this, or perhaps because of it, I learned to be organized like the CEO of multinational. Dinners were prepared in advance and child care always had to be planned well in advance based on my training schedule. Although food was quick I tried not to let that lower the standard of nutrition. I’m also a firm believer in organic produce and most meals consisted of meat (lamb and sirloin steak mostly), fish, tuna and lots of veg, particularly sweet potatoes and avocados. I found I was snacking constantly on nuts, dried fruit, crackers, quark (I had to look it up too), nut butters (yum!). Now when I think back, I often ended up having a second dinner around 10pm at night. It actually felt like I was eating constantly.

Despite all this, motivation for me was never an issue. Once I’d signed up for a race, that kept me going. The high I felt was amazing.  Meeting like minded people at the events or even while out training. People for whom this lifestyle is our normal, is a tremendous feeling.


What’s for the future? Well, next year I plan on doing my first half Ironman, and all going well the year after my first full one. In order to prepare for the step up in class I am planning on hiring a coach to help me to train more smartly and effectively.

I am also hoping Santa will be kind and I’ll find a new carbon-fibre bike under the tree this year (no I’m not demanding at all!).

By the way, I can’t let the opportunity go by without mentioning how expensive it is to exercise in Ireland?

Membership fees, race fees, decent gear… thousands upon thousands of euro… but hey, who needs high heels anyway?!?!


Monika 🙂

Re-Writing Your Body Code

Rhona Re-wrote her Body Code and lost 3 stone. Could I do the same?

No, I don’t want to lose 3 stone. But I do need to change the habits of a lifetime, and a lot may depend on it.

Rhona and I started this blog back in 2014 (OMG, has it been that long already??) after an incredible season of rowing fitness and fun. Rhona, in her mid twenties – had literally changed her own life for the better by loosing several stone, by ‘re-writing her own behavioural code’, that being her attitude towards nutrition and exercise.  Check us out at the Blog awards back in 2016, being all fabulous!

So fast-forward to 2017, and what has happened? Rhona’s code stayed re-written. She skipped down the aisle this year, fit and fabulous, under a bower of oars raised by our crew and is now a happily married woman. She’s running, rowing, swimming and strength training, and she’s a constant source of motivation to those around her.

My journey has been a little more scenic. After 3 years of fitness, disaster struck. I was practising yoga intensively, heading off to handstand workshops with balance gurus like Dylan Werner, and setting up a weekly yoga class in my workplace, as well as going to fab yoga holidays and workshops. I was rowing at least twice a week, competing (and medalling) at national competitions, as well as erging and strength training. I took a coaches course for rowing and started a yoga teacher training course.  I was running twice a week for fun, and working hard to get my 5K time down to under 22 minutes and having a blast with new running buddies in Dublin and in Limerick. I was kayaking, hiking and generally being my most bad-ass, healthy self.  Queen of the green smoothies me.

And then I hurt my back.

One minute, I’m high on exercise endorphins, rocking my skinny jeans and gleefully chomping down on 3000 calories a day. The next, I’m unable to put on shoes without crying, and I’m sleepless with sciatica.  (And the calorific intake went up, TBH)  It was hell. I won’t bore you too much, but yes I had MRIs, physio, acupuncture and the rest.  I did everything you’re supposed to to get better. And over the course of 6 months, my back relapsed no less than four times. I’m now on nerve blockers, (which help a bit) but I’m still in constant discomfort and driving is a bitch. I’ve opted not to have surgery, though it’s been discussed. This week I had a cortisone epidural, which I’m hoping will kick start a period of recovery.

Needless to say, I haven’t seen the inside of a rowing boat for a while. My back pain was diagnosed as a ruptured L4/L5 disc and a herniated L3/L4. However, I believe strongly that my inability to heal is a rather more complex thing to diagnose.

[Medical disclaimer – everyone is different, I am not a back expert, and I’m not a doctor, though I do prefer an evidence based approach to medicine and therapies. This is simply an observation on my own injury, not a suggestion on treatment for anyone else]

These are the things that I believe have caused my back pain to linger:

  • Insufficient deep (Slow Wave) sleep
  • Poor breathing
  • Poor stress management
  • Poor posture

Though I started a fitter, healthier lifestyle back in 2014, I never considered these to be control factors for genuine health. I routinely sleep only 4- 5 hours per night mid week, as a ‘night owl‘ and a ‘burn the candle at both ends’ kind of person. I also work and write constantly, drive heaps, and am online 12 hours a day. In hindsight, I was chronically sleep deprived.  My Twitter profile proudly boasted “Will sleep when dead”. Talk about hubris.

Deep Deep Baby

Deep wave sleep has a number of specific benefits that are key to back pain. It’s a period of accelerated cell repair. During deep sleep your body makes Human Growth Hormone (HGH).  HGH is responsible for growth in children, and tissue and cell repair in adults.  We get less and less deep sleep as we get older, from 20% of total sleep in our twenties, to around 5% when we’re rather old. It’s hard to find clear data on deep sleep and how much a person needs, but we do know that the older we get, the less deep sleep comes our way. You can in fact, read a person’s sleep EEG and from their percentage of deep sleep (delta wave) calculate how old they are!

Deep sleep also releases Prolactin, which has anti-inflammatory properties. Lots of repair and recovery type things happen to our body during deep sleep, and I could tell I was getting very, very little. How did I know?Well, around the time of my first relapse, I bought a fitbit.

Fitbit, and other trackers like jawbone and garmin have gotten mixed reviews, and it seems that people tend to use them fanatically for about three months, and then lose the charger. However, for me, the sleep analysis facility alone has been life changing. And YES I suspect it’s not entirely accurate.  However, when you work in data, you know that you can’t change things until you start measuring them. And checking my data each morning really made me accountable for just how little sleep I was getting. I could see months of 3, 4 or 5 hour weeknights. Weekends where I might sleep binge for 10 hours, twice that of the night before, waking like the Walking Dead, and of course, chronically hooked on coffee. Was it coincidence that after extended periods of little sleep, prolonged stress and driving that my back would give up the ghost? What’s more surprising is that it’s taken me so bloody long to see the obvious.

Fitbit allows me to record not just my total sleeping hours, but the amount of deep-wave, REM and light sleep I get. And the verdict is in, it’s not enough. And so, I have begun to TRY, really, really hard to change the habits of a lifetime. To re-write my night owl code.

  • Because I used to bend over backwards while juggling fire, and now I can’t even touch my toes.
  • Because I love rowing with all my giddy heart and soul and the thoughts of never racing again makes me well up.
  • Because I want to be the fit healthy me, for my children, and for my mental health.

So, if Rhona can re-write her body code, then maybe I can re-write mine?









Bitchmittens Emily



Gregory D. M. Potter, Debra J. Skene, Josephine Arendt, Janet E. Cade, Peter J. Grant, Laura J. Hardie

About Deep Sleep:  20th Feb 2017.  Extracted 28th July 2017  https://www.tuck.com/deep-sleep

Sleep Health (From the US Sleep Apnea Association) Extracted 28th July 2017 https://www.sleephealth.org/sleep-health/

Charles L. Nunn, David R. Samson, Andrew D. Krystal

Couples Therapy

Our VERY FIRST Guest blog post for the BitchMittens Ballroom is from Jason Kenny, Men’s Physique & Fitness Model Competitor, personal trainer and Coast Guard. Whatever you think of this type of competition, no one can argue that it requires an insane amount of commitment and dedication, and Jason has won world titles left, right and centre, “Mr Physique”, “Mr Athletic”, “Mr Beach Body” just recently at the National Champs.

Jason’s wife Audrey took the plunge this year and with his help, trained for and WON a few titles of her own. Here he talks about what it means to train with your partner, and how they make it work. Audrey is also an amazing Coast Guard member, and mum of three.

All we can say here at BitchMittens HQ, is… HOLYSHITBALLS, Jason and Audrey two look like superheroes. Let’s take a peek at the crazy world of competitive fitness models! 

Couples who Train Together

By Jason Kenny

We all have busy lives, and in a modern household, some couples just end up passing each other by, like ships in the night. Trying to do anything that may bring you together is a huge bonus and one that will strengthen any relationship. That is exactly what we chose to do. We decided to hit the gym and start working out as a couple. We would plan our days and work around our jobs, any appointments that we had coming up or needed to be at. We would head off and get our sessions in. As we started to develop our routine we would go for a coffee and sit down discussing everything from kids to the next workout. At times, we would simply just enjoy the quiet moment together watching the world RUSH by. As I was already competing in Mr Physique Shows and having won the WBFMA Worlds in November 2016, we decided that this time we would enter the Irish Nationals as a couple and prepare together.

jmostmuscular 17439670_10155245281429374_831113442_n

Having your partner go through what you go through preparing for one of these has its advantages in that they experience all the highs and lows that you would have gone through in the past. The disadvantage is now two people are experiencing them together and that in itself can present a problem if you aren’t aware of what you are going through. It teaches you discipline, it teaches you to be there for each other, recognise stressors and motivate each other. 

dsc_0001This of course is the extreme of any sport taking it to a level of competition, where you put your body on the line, pushing it to its limits. But there are values in working together. The whole household changed. Attitudes towards foods, and making healthier choices together is really rewarding. It’s not about diet really but more about a lifestyle change for everyone and taking responsibility for your choices.



20161213_075414We would cook and bake special treats, like sweet potato brownies and avocado bread and the kids would get involved asking about training and wanting to learn how to cook meals. The health of the house rose up and the level of excitement and buzz in the air was electric.

We continue to train together and are preparing to do another show in 11 weeks time. It is quite awhile away but it is another milestone and challenge.

The secret to success

20161211_233013It is not rocket science, nor is it really any major secret to how anyone can achieve their ideal weight and boost their immune system. First of all, it is down to knowing your required calorie intake and working out your expenditure based on that. If you are taking in 1800kcal and only expending 1000kcal then you are going to end up with an excess of calories that your body will store.

Moreoften than not it is about food timing and placement. Doing what we do is about eating every 2.5hrs-3hrs, and reducing the heavier meals in the evening.

But here is the real key to success…..PREPARE, PREPARE, PREPARE. Do this and you will never get caught out. Everyone needs a minimum of 6 meals a day, Breakfast, Lunch, Dinner and 3 Snacks.

Also it is important at this time to expel the myth of not eating after a certain time, is complete crap. You can eat up to 1.5-2hrs before bed time of course as long as it is not loaded with sugar and caffeine.

dsc_0001If you don’t like certain foods such as eggs, it is probably down to how you are cooking them. Eggs are pretty much in everything we eat from buns to quiche. Add flavours, herbs, spices. Look up alternative cultural recipes and how other nationalities cook their foods. Experiment and you’d be amazed with simply cooking it differently or adding something small, can alter the whole meal. As an example, I had a client who wouldn’t eat asparagus, so instead of boiling it of steaming it I got him to oven bake it and leave it on for that extra little bit with a sprinkle of Garlic so that it was crispier. So, essentially you had roasted Garlic Asparagus and he loved them.

Also prepare your food in bulk, cook off for example a load of chicken and break it down and freeze what you are not using. Put on your favourite TV program and put them all in the pot/steamer or oven and let them cook away.

How can you stick to it without breaking out?

20161213_075414The Idea of a cheat meal is to help reward your efforts and something to look forward to. Now, that’s a CHEAT MEAL, not a CHEAT DAY. But aside from the psychology there is a science to it too. Ghrelin, a peptide hormone mainly produced by the stomach, is an appetite stimulant that signals the release of growth hormone. Low-calorie diets and chronic exercise have been shown to result in increased ghrelin concentrations, which may lead to increasing food intake and body weight. Caloric deficit diets also cause the body to attempt to conserve energy by decreasing levels of the thyroid hormones T3 and T4, which help regulate and maintain metabolism. Therefore, weekly cheat meals that are higher in calories and carbs can help raise leptin levels while lowering ghrelin levels. This helps to return your hormone levels to normal and can reverse or prevent any slowing down of your metabolism. This in return improves your thyroid function, thus further boosting your metabolismSo THAT is the science. In a nutshell get those extra calories into and enjoy a guilt free meal. BOOM and back on to your healthy living!


All the best to everyone!



Notes from the Ed

Extreme weight loss coupled with intense physical training can seriously harm your body. You can mess up your metabolism, as well as your hormones and so we really don’t want you to try this at home. Jason has spent a lot of time learning about the nutrition needed for this level of physical competition, so we’re quite happy to look at pictures of his hard… ahem ‘work’.  His website is  www.m4unutrition.com

No Make Up Month

In work the past few days discussions have been going the way of serious make-up chats. A colleague of mine is quite the cosmetic queen. She knows everything, has ALL (ALLLLLLLLLLL) the kit and has even taken a super serious course in it. I, on the other hand, change mascara every year (more like 2) and barely have the energy to put on a full face in the morning, honestly we should all be lucky I remember to brush my teeth! It got me thinking of something I did last year, just on a whim… And I always meant to talk about it.


I do enjoy doing my make up, I love how it makes me look and feel and of course I like to treat myself to little purchase every now and then but sometimes I feel like I have to wear make up, not just that I want to wear it. That when I don’t wear it I look tired. Or that I’m not fully “work-appropriate” without a slick of mascara, that I’m not finished. Or that a “no make up” is seen as something one does on resting/chill day. These thoughts are obviously silly but it did get me thinking about how engrained make-up has become in my daily life.


So that’s why summer last year “obviously when I had built up a less than Irish glow” I decided to not wear n0 make-up for a month. Yes, a whole month. I know there are two types of people. Some who right now are yelling “Nooooooope!” as the read this and others (like me) who think “Pfft! That’s a piece of cake! Sure I barely wear make upas it is.”


I wanted to see two things…


Firstly, would anyone actually notice that I’m not wearing any make up (believe me, I have friends who are that forward). Would people comment on my appearance, did I look tired, pale, over-worked etc. And secondly, I wanted to see if I could be truly comfortable in my own skin. If I could love my face; moles, freckles, wandering eyebrow hair and all! Acceptance of yourself is important and honestly a struggle for me but I sort of like my face (hence all the selfies) so I thought it would be just fine!




And honestly, it was.


No one! And I mean no one noticed I hadn’t worn any make up. Even when I mentioned it to my friends/ work colleagues. They were surprised, they assumed they would notice. Which of course made me feel great, like I had a super duper face! And for the most part I honestly loved not wearing make-up. I loved having those extra 10 minutes in bed, I loved being able to rub my eyes and not look like a panda, I LOVED not having to wipe it off before going to bed, or having to touch it up or have it rub off onto my clothes. There was this beautiful sense of freedom… Until…


Until I went of for drinks. This was a whole other ball game. Suddenly I felt naked! That I no longer looked my best without “putting my face on.” People would certainly notice if I had no make up on at night, people would judge. I felt lazy and unkempt. Even my outfits looked odd without make up! I felt wretched and so unprepared for what was just drinks my now husband and our buddy. To cheer myself up I took a selfie, posted it up on Instagram and instantly my sister was gushing over me. That was all the encouragement I needed. I was just insecure. I had gone to work without my make-up done hundreds of times but this was new. Something I had never attempted. A scenario where I have always felt make-up was necessary. And again, no one looked at me weird, nothing was said (other than compliments). I had a great night, I even enjoyed two more nights out that month sans make-up. I was beginning to get used to the whole thing.


What did I learn? Well, that I don’t really hate my face and that I can “get away” without wearing make up pretty much all the time. I should only have to wear make up when I want to… I shouldn’t feel pressured by society to cover my face if I actually don’t want to. There are women who simply love the slap and enjoy the whole process and have a foundation for every second of the week because they live and breathe beauty. Some women see it as a shield to get then through their day. Their make up is on and nothing can stop them.


And some girls are like me and can’t be bothered half the time and that’s alright to.


Wear make-up or don’t wear make-up. It’s only ever for you…

Towards A Better Me: Part 7


Lacking Motivation


The past few weeks have been really tough for me. There is a lot of stuff going on in my life at the moment. And it all has me extremely stressed out. It always feels like it one step forward two steps back. Every time I seem to make progress towards potentially having a baby, some new obstacle rears its stupid ugly head. It’s so frustrating and de-moralising. It’s so hard when these road blocks crop up, to keep going forward. I am a very emotional person. I can very excited over things. It can be quite a rollercoaster. Sometimes, I wish I was more like Pierre. He is always in the middle emotionally.


I had taken a day off work as I had to go get a glucose test done. It’s not easy trying to drink Lucozade when you are not hungover! But thankfully, all is good. I did arrange for my personal training with Denise a bit earlier than normal. We went down to the new personal training centre. We started off with step ups alternating with the battle rope. Man, that thing is not as ease is it looks. Trying to keep that up for 30 seconds was really tough. This was followed up with three round of bench presses using a 20kg bar. Finishing up with squats with the 10kg powerbag and my all time favourite walking lunges. Urgh. Nearly fell over on the third round. Afterwards, I had booked myself in for a new gym programme. I felt like I had outgrown the circuit room. So, Denise whipped one up for me. Looking forward to giving it a go at the weekend. I was quite stiff the following day but yoga loosened that up a bit.


Wednesday arrived, and all the emotions I had been trying to shove down came bubbling to the surface. I came home from work. I felt so lost. I didn’t know what to with myself. Everyone seems to have an opinion on what I should be doing. I ended up having a fight with Pierre and then with my mother and father. I even hung up on my mother, when she agreed with Pierre. Seriously, can anyone just be on my side once in a while. Instead of going to Bootcamp, I sat on the couch and cried. I thought what was the point of going. Everything was conspiring against to keep me from being a mother. Even if the regulating of my periods was the first step to being in a position to conceive, current events meant that it wouldn’t be advisable to even try, at least not for now. Maybe, it was down to turning 31 recently. Maybe, it was down to me having my period (yay?). This is the first time in my entire life where I have had a natural period back to back. I should be happy about that. But with the things going on at the moment, it was having the opposite effect. It was like my body was taunting me. Oh, look you have a normal cycle, but you can’t do anything about it!


Even in work the following day, I just wasn’t right. I was just so upset. I just felt that it was so unfair. I just threw myself into a set of accounts. I was so stressed out and upset, Judi even recommended going out for some air. But I didn’t go, I probably should have. I came home and didn’t go to pilates. I sat down, ate my dinner. And wrote. When I wrote the first blog post, it felt so good to get the feelings down. So, I hoped doing it again would to. It didn’t. I felt so lost. I feel like I am a shadow. A leaf being blowing around by a gust of wind but not in the direction I want to go in.


I had another personal training session on Friday, as it was only time available with Denise. I couldn’t miss that too. Denise would certainly kill me for that. So, I bucked up and went. This was the start of the final week after all, I got in early so I could talk to Susan on the desk about my options going forward. After discussing how I got on and what I enjoyed. I really love doing the PT sessions and its mostly down to Denise being great craic. So, I signed up for the intense kickstarter package for another six weeks. With the intense kickstarter, I get two personal training sessions and three classes. So no excuses! Its an extra €100 but thankfully they are flexible with the payment.


We were down in the personal training centre again. And this time, we had it to ourselves. It didn’t take long for Denise to grill me on my classes. I did confess to her that I didn’t do them this week and why. I started off with upright rows with two 8kg kettlebells while lying face down on a bench. I had done this in the second week session but with two 6kg dumbbells. This was paired with kettlebell swings with one of the 8kg. I have to say, I POWERED through these. This was followed up with using the beast of a leg press. It was massive. It was tough. I was a bit scared that it would crush me. This was paired with steps up intertwined with the chats about all the shit that is going on. We finished up on with the squats with the powerpivot bar and the rip60 rows (the leaning tower of pain). And then it was over, with it a lot of the stress that had been ruining my week.


It was a very good session. It certainly made me regret not doing the classes earlier. I took my frustrations out. I chatted about it all with Denise and the other girl in our session. She had such a positive non-stress attitude. I was certainly envious of that. She was all “Ah sure fuck it!” Man, I wish I could be like that. My life would be so much easier if I could just let all the stress and shit go.


Saturday morning as usual is weigh-in. No change on the scales, I was so disappointed. I was quite pressed for time, as we were going over to our friend’s house to watch the Ireland match. So I didn’t do a full routine. My sister Rhona was pestering me about not doing enough running. Well, no running. But it is hard to find time to do it! So instead of doing a full routine, I just did 20 minutes of intervals on the treadmill. Got through 2.5 km with roughly half and half walking and running.


I went for tea and scones with the girls on Sunday, while of husbands trained for the Ballycotton 10. We chatted, looked at an ultrasound scan and I had a scone (bold I know!) The boys joined us for lunch/dinner and I had a bun burger (bolder I know but I only ate half though). It was very enjoyable and it was so destressing. Nearly more so than, the personal training. Sometimes, all you need is your girlies to set you straight.



Weight: 12st 8.4lbs

Run: 2.5km on a treadmill. (walk/run intervals)

Feelings: Emotional, Raw at the start of the week. But feeling much better at that end of the week.




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