So its June, it is or it should be the start of summer, but for many of us under the LGBTQ+ umbrella it's Pride Month. A month where every business in the land puts up the obligatory rainbow flag in their store front pledging their allegiance to our cause, or wanting us to spend our Pink Pound with them, delete which you feel is more applicable, if they're even more with it they be displaying the Progress Pride Flag, but hey, if they're trying they're trying. Why am I here writing this then?...well today I was interviewed by the BBC for a piece they're running on 25 years of Pride Cymru, or Cardiff Pride as some of you may know it...or if you're even older (like me) Cardiff Mardi Gras. I was asked about those early days in the early 2000's when we would all troop to the castle grounds, chucking a fiver in the bucket if we felt like it, hanging around the Club X tent if you were cool (or off your face) enough, or just sitting with copious amounts of fosters, listening to music on the stage (that I cant even remember (Not because I was off my face, but because it so long ago) Come nightfall off we would all go to Club X or Exit, usually you were a Club X or Exit person rarely both, it was Exit for me, however I was never cool enough to stand on the "step" with the cool kids, I'd usually be found just awkwardly wandering round. But as I've got older (and maybe wiser) Pride for me now is a chance to reflect on the history of how we got where we are, as I said to the journalist, the parade, which incidentally didn't happen in the early days is way more important to me now, than getting sh*tfaced on a load of warm fosters in a park. For me Pride goes back to its early roots of the Stonewall Riots and how a community came together in the face of adversity, persecution, discrimination and started a movement. A movement which if you are LGBTQ+ you benefit from to this day. And while we are here, a quick shout out to the people who organise Pride Cymru, what a task that must be, having organised Wales Strongest Woman this year, I cannot imagine the enormity of Pride Cymru, So lets just spare a thought when we're moaning on social media about it as it didn't quite fit your expectations (and yes I've been that person as well) So as I sit here thinking about my inspirational quote for my T-Shirt to proudly wear on the march, I am, and will forever be grateful to the people who have gone before me, and the sacrifice they faced for me to walk freely down the street with my wife, and also the people who still work tirelessly, people such as *Lisa Power, and *Kate Hutchinson to name a few and the people to come in the future, I march not only to say I'm proud of who I am, but as a mark of thanks to them. More recently I march because as I reflect on the last 25 years, there were times when we felt safe, protected and we were given rights, however recently there's been a shift, there is an anti trans narrative, and don't be fooled it'll soon seep down to an anti gay narrative, if it hasn't already...people ask "why is there no Straight Pride?" because do you have to worry about your rights to just exist being taken away?... so the last few years and for a while to come I feel we are fighting to protect our rights from a government hell bent on causing division and hate (unless we vote against it) (*if you don't know who Lisa Power and Kate Hutchinson are then you should, Google them) So, Yes, 25 years and I was there at the first one, how time flies when you're having fun (or just floundering through life as I was then)....these days my life has more purpose, thankfully...and this allows me to reflect on things such as Pride Cymru and its meaning. So, see you all in a few days when we will all don our best feather boas, rainbow anything and stomp down Queen Street Happy Pride Month Sam Pic Credit: Media Wales

S unday 31st July 2022 will go down as one of those "Where were you?" moments. I sat avidly watching the England v Germany Euros 2022 final - I must admit with training and competing in my own sport, supporting football has gone a little of my radar of late - although I'm always keeping up with the results if I'm not watching the games. But as a female, and as a female who faced the "you cant play football because you're a girl brigade" I couldn't not watch this historic event, and yes, even though I'm Welsh, I wanted England to win.... there was no room for the usual England/Welsh banter - this was about bringing what's been: since the early 1900's a largely male dominated sport to the masses....this was showing that women can actually pay football, and play it well, they can compete on the big stage, they can sell out stadiums, they can compete for the big trophies and titles......gender really, really doesn't matter! I hope that Womens football gained new fans last night, I hope it changed perceptions about female football, and I hope its gone someway to change perceptions about female sport in general...particularly male dominated sports, and I hope it inspired thousands of women and girls to go kick that football today, go join that team....and go dream big! I hope more than anything it showed everyone - critics, fans, the FA, the Welsh FA, Football associations around the world, TV companies, football clubs, Governments and funders that there is a market for the female side of the game. I hope beyond hope this isn't a flash in the pan that will be forgotten about in a few months......what these women did last night beyond winning a football match built the foundations for a legacy to be built, but they cant do it alone........ So what happens now?.......well of course I hope the women get the recognition they so deserve, the open top bus parade, the sponsorship, the TV deals, the fame, the pay......but what can we do as fans?....well first we have to support it....from grass roots to the top....we have to allow our daughters to play the beautiful game, we must get rid of the gender stereo types that football is only for boys, buy them a football, buy them a football kit, take them over the park to kick about, let them join a team, help and support the team by volunteering, and shops and sport companies , stop selling football boots as "Boys"...I've worn hundreds of pairs of football boots...just because I'm female my feet are no different, boys feet are not special, they do nothing special that mine cant do, or need different boots (Its the small things isn't it?) - this is where it starts, everyone has a dream...inspire that dream!. Schools you must allow girls to play football as the norm, again break down those stereo types that boys play football and girls play netball if you already do this I applaud you....if you dont....do better!! As fans we must also support it, elite level support is down to money and revenue and how much of these your sport brings in, few organisations want to run things at a loss, speaking from my own sport many do, but with the hope that the bigger it gets the more it will generate - and we all have a part to play in that....so yes watching the big event on the TV or even attending the historic final to say you were there is great....but we must support it when it isn't on TV with all the glitz and glamour, when its raining and when its in a little local park or small stadium....go buy that ticket, go support because this is what makes the difference. And men...(No not all men, I know, and even some women)...please, please stop with the casual sexism in the name of jokes and banter...it really isn't funny, yes it gets you a few laughs on social media,, but in reality its old and boring...we've heard all the "get back in the kitchen" jokes, we're in 2022, we've had female Prime Ministers, chief of the met police, we are CEO's of global companies, we've climbed Everest, flown into space.....don't make me turn this blog into a feminist rant....but guys supporting women's football doesn't diminish your passion for the men's game, and it really doesn't affect your masculinity. What it does is it makes you modern, supportive, intelligent human beings, fathers, husbands, brothers and friends....its called "The Beautiful Game".......not the beautiful men's game... In fact if you research the history of female football you will find it was around even before the first World War, women played internationally. In 1920 it was a match played on Boxing Day at Goodison Park that set a record of 53,000 fans in attendance with 10-15,000 fans turned away due to capacity...a record that wasn't beaten for 92 years, and the match raised the equivalent in todays money of £140,000; however little more than a year later the FA voted to ban Womens football...they didn't however have the power to do so, so instead they ruled that women's games were banned from FA affiliated football grounds....a ban that lasted 51 years....so guys the Womens game is older that you, it might even be that your grandmother and great grandmothers played, its older than your jokes and your banter....please do better!! Finally no legacy is built overnight, it takes years of blood, sweat, tears, hard work, frustration and dedication....every single woman and girl I have kicked a ball with, every coach, every volunteer, every one who has ever been involved in Womens and girls football has played a part in what happened last night...and you are to be applauded, it wasn't in vain....lets now get behind these women and girls and lets grow this legacy further...and never let what happened in the 1920's ever happen again!

The Subject of women lifting weights has never been more prevalent, more and more women are finally finding the confidence to step into the weights areas of gyms that for decades they've been told to avoid. Because they'll "look like men", "they shouldn't be too bulky", "those weights are for the men" - Social media has played a part too, we now see more Female Bodybuilders, Powerlifters and Strongwomen who have Cleary said "sod you" to the myths and the naysayers and took that step towards the dumbbells - Kudos to you all!! Now let me stop a minute...I know when you look at me, and most of my friends, yes we are bulky, yes we have muscles etc....and this is where I insert my disclaimer.... we train to look like this!!..... We train at a certain level, in a certain way to look like this...here's the important bit "Its a choice" I promise you, you will not add kilos of muscle mass over night by picking up those weights - Of course if you do want to, it is possible So that's the myths out of the way....so what are the benefits?........ well there are so many, where do I start? Simply put lifting weights is excellent for your overall health....don't get me wrong there are people who swear by cardiovascular (Cardio) alone. The people you see on the treadmills, cross trainers, bikes etc I'm not here to diss those people, of course cardio is great for your health, but add in a strength/resistance/weight training and your in a win win situation - some gyms now offer classes that incorporate circuits of cardio/Weight training which is great and a step in the right direction. But what about simply lifting weights?....here we go...in no particular order Weight/Strength/Resistance training (which all mean the same thing, and for this blog I'll call it weight training) signal your muscles to adapt to the resistance of the weights your lifting, therefore simply put, you develop more lean muscle mass i.e. your muscles grow and you get stronger....but hang on Sam you said I wouldn't get big an muscly...that's right, I did!! ..... because all this depends on your style of training...people who train to "get big" train specifically for hypertrophy (To grow the tissue) men for example (remember the You'll look like a man if you lift weights myth) produce the male hormone Testosterone which is why they can get as big and bulky as they do, and whilst women produce a very small quantity of testosterone - we will not get to the size of men because we don't produce enough testosterone. Most women I've trained or spoken to simply want "to tone".......ladies toning simply means your muscles is growing and you are burning the fat around the muscle which makes them look "toned" Weight training protects your bone health, it supports bone density, therefore lowering your risk of developing osteoporosis. Common in older women, osteoporosis occurs when the bone becomes weak and porous and more prone to breaking. The female hormone oestrogen lowers during the menopause which leads to Higher risks of developing osteoporosis, so taking up a weight lifting routine is perfect. There are now more and more older women taking up weight lifting...and even going on to compete in powerlifting competitions well into their 70s, 80s, and even 90s Along with bone health, weight lifting can make you joints and connective tissue around joints stronger. Many of the movements associated with weight lifting mimics everyday movement patterns. Compound lifts (lifts that work your whole body - Such as squats and deadlifts) strengthen every joint including knees, hips, wrists, ankles, elbows. The strengthening of connective tissue around the joints such as the tendons acts as reinforcement for the joints....and ladies Strengthening your glutes (Arse muscles, which is one of the most underutilised muscle groups in the body, because we spend so much time sat on them) can eliminate or alleviate lower back and knee pain. Here's a biggie for most - Weight lifting supports weight loss and weight management. To put it simply ladies lifting weights burns calories more effectively. Weight lifting actually has an higher EPOC (Excess Post Exercise Oxygen Consumption) which means you will continue to burn calories for longer after an intense weight lifting session than you will after you've stepped off the treadmill* - Known as the "after burn" * Cardiovascular training is just as important for health, I am not disputing the benefits of cardio training, merely pointing out the benefits of weight training. Weight training can also lower your risk of disease - Improved cardiovascular health - And yes you can work your cardiovascular system by lifting weights which Actually lowers LDL (low-density lipoprotein) or often referred to as "Bad Cholesterol" and makes up most of your body's cholesterol. High levels of LDL cholesterol raises your risk for heart disease and stroke. Weight training in a certain range can in fact increase your levels of HDL (High-density lipoprotein) cholesterol and is known as the "good" cholesterol because it helps remove other forms of cholesterol from your bloodstream. Weight training can also lower your blood pressure and in fact lessen your risk of developing diabetes as it improves the way in which your body processes sugar. My Favourite now.... I know my health is improving, my bone, muscles, joints, tendons, heart are much healthier and stronger from my weightlifting...but I cant see any of that, even though I know it happening ....for me as most of you will know its the mental health benefits, the releasing of endorphins, helping with depression and anxiety, boosting your mood and energy levels, relieving stress. The feeling of strength, empowerment, self belief, self esteem to me are paramount... to me there is no drug like it and its just as addictive as most. Of course I'm a long way into my weightlifting journey, and I have taken it to the extreme, No one is expecting you to do the same. And for some the very thought of entering a gym is daunting, never mind the weights section. Ladies take small steps, book a few sessions with a personal trainer or a coach, take a friend, go to a group class, watch you tube videos and give things a go...you see all those people....none of them knew what they doing when they stepped foot in a gym...don't be afraid of starting....one day I dared to step foot in a gym.........now I'm one of the strongest women in the world

It was a Friday , it was hammering down with rain...and I hate umbrellas.....but more so I hate a flat Mohican So off we raced after dropping Ollie to school to Cardiff West Community High School. We had been asked by Soraya Kelly if we would support her as part of her The Gloves Are On charity by going into the school to talk about us our past and our achievements. What an honour, now I've stood in front of hundreds of people in my work delivering training, with no issue, didn't think about it....when you delivering training on policy, process and legislation there's not much room for error....after 20 odd years in Housing and support i can reel it off parrot fashion........talking to an assembly of year 7's though..........wow now that's nerve wracking. I haven't been in school since I left, and the feeling of "being in school" doesn't go away no matter your age and as I walked the corridors there were my bully's and there were there words in my ears....it never goes away! I'll be honest I winged what I was going to say a little, being careful to tone the content and the delivery so not to trigger trauma, I wanted to get a feel for the room and the class first, I spoke about bullying, peer pressure, not conforming and achieving the amazing things you set out to and not letting anyone tell you no, or you cant do something. I think it went well, they appeared receptive, and the teachers complimented both Sue and I after on our delivery and the message - lets hope this is the first of many times we are asked to do this

June is Pride month....and when most Pride events (pre covid) are held....but why?.......Well June 28th marks the anniversary of the Stonewall Riots...... the event that catalysed the gay rights movement in 1969 in New York City’s Greenwich Village, at the Stonewall Inn. In the early morning hours of June 28, police raided this popular gathering place for young gay men, lesbians, bisexuals, and transgender people—arresting the employees for selling liquor without a license, roughing up many of the patrons, and clearing the bar. Outside, the crowd that watched the bar’s patrons being herded into police vans became enraged, the riots continued for 5 days and became know as The Stonewall Riots, or the Stonewall Uprising, which ignited the gay rights movements in the USA. And to this day the month of June is known as Pride month with events being held all over the world to mark the anniversary. Pride is important to me, its important not to forget those who have fought before us, to allow us the freedoms we have today, and we must not give up the fight for equality for the next generations...we have come a long way, but there is still a long way to go. Generations before me have suffered abuse, violence, discrimination and even death and their suffering has directly led to me being able to live as openly as I live, to be able to shout I'm gay and I'm proud, to be able to work as an openly gay woman without the fear of being sacked, to join the military, to not have my sexuality treated as a mental health illness, to foster, to adopt, to take part in sports, to get married, to report hate crime, to not have harmful legislation passed prohibiting the "promotion of homosexuality"......and when you talk about the fight for equality most of these rights have only come into being in the last 20 years.... So yes when I came out I was classed as mentally ill, I couldn't get married, I couldn't joint the forces, I could be sacked from my job........ So, we continue to fight, because around the world here are still people who aren't given these rights, and even in the UK over the last few years there has been definite shift in attitudes sliding backwards, so yes the fight for true equality continues, and I am determined to be part of telling the next generation that they to should "Be Proud"

We talk a lot about the winning mindset, there are countless books written on developing a winning mindset, I know - I've read most of them. The mindset is probably the most powerful thing you possess when it comes to competition. The metal prep is much tougher than the physical - as I say “going to the gym is the easy bit! Therefore training the mental side of your game is just as vital as the prep you put into the physical. Imagine putting in countless hours in the gym, paying your coach, paying your nutritionist, then ignoring your mental game and the day of your comp it falls apart. So to develop the winning mindset what are the downfalls?....certainly developing the losing mindset before the winning one I see it over and over, I speak to people over and over - “everyone is stronger than me”, “everyone has been training longer than me”, “i’m not strong enough” are just a few of the things I hear….and the latest…..dropping out of a comp due to the level of the competitors. So what can you do to overcome the losing mindset?....firstly get your head out of other people's social media, It's not a new phenomenon that people will only post the best on social media, their best lifts, their PB’s...or like me...I don't post the weights i’m lifting, so unless you're in the gym with me, you're my coach, or extremely close to me….ask yourself “what is Sam actually lifting?” people also don't post their bad days, bad weeks and bad lifts!...so stop comparing yourself to them, you concentrate on you, or to quote the latest saying “stay in your lane” - I leave it to my coach, she knows my competitors, she knows where I am in relation to them and plans accordingly. If you're constantly worrying that you're not strong enough compared to others social media - You're in a losing mindset! Longevity in the sport means nothing, you can be a novice and climb the ranks extremely quickly, don't be intimidated by how long people have done the sport, all it means on the day of competition is they have more experience they know what to expect and yes have developed their mindset. It's easy to be intimidated by big names. I get it, but anything can happen which brings me onto my next point….. ……..Dropping out of a comp because there are big names competing. I mean I get it, as a newcomer, a novice. It's intimidating, and you're probably sitting there in that losing mindset having already decided they're going to win, and maybe they are…...but what an opportunity to compete side by side?....What an opportunity to learn?.....liken it to the FA Cup, non league sides going up against the likes of Manchester United…...how many times have you seen the Non league team drop out saying well we’re not going to win so i’m pulling out??....you haven't! Think of it like this, everyone is human, everyone can trip, slip, fall drop an implement - just because of your level or what you've won, how long you've completed all these things can happen - to anyone. So if you enter a comp and there is huge name, grab that opportunity and run a millions miles an hour with it - Imagine on your deathbed being able to say “yes i competed alongside The World Strongest Woman” and then compare it to “yes, I could have competed alongside World's Strongest Woman. But I dropped out!”....I know which deathbed I want to be on. So without wanting to sound too harsh - Pull up your big girl pants, get over yourself, get that entry in, and get that winning mindset sorted!

On Saturday 10th April 2020, I will be walking in solidarity with my fellow gym goers and gym owners across Wales for Welsh Health Matters, in demonstration of the delayed reopening of gyms in Wales, as part of the lockdown restrictions easing. Call it a demonstration, call it a protest call it what you will, agree or don’t agree its fine, but its something that I feel strongly about…the T shirts are on order with our ever reliable printer as we speak. I know there will be some who won’t agree with what we’re doing, as there was section of society who haven’t agreed with the Black Lives Matters protests or the Sarah Everard vigils, as I said that’s fine, I don’t expect everyone to understand or show support. If you haven’t been keeping abreast of what’s happening - in a nutshell gyms in both England and Wales have been closed since the week before Christmas, and despite, in February The Mental Health Minister Eluned Morgan Stating that she was concerned about the impact of the closures on peoples well-being, she also went on to say that “we recognise the amazing difference that keeping fit can have on someone’s mental health and that’s why we were really reluctant to close down gyms. That’s why, when we re-open, it will be one of the first things which we will try and consider…. gyms are very much in the early opening areas we would like to focus on” Yet here we are in April, looking at gyms not opening until May, after hairdressers, tattooists, non-essential shops and pubs…yes pubs! and even more controversially a whole month later than England. Now I’m not going to get into science or politics here but frankly what the hell!!? I’ve struggled throughout lockdown with how a supermarket where I’m mixing with dozens of people picking up items from a shelf that could’ve been touched hundreds of times before me, and not cleaned is more dangerous that me training next to my wife in an environment, which could easily be socially distanced, cleaned and managed safely in a gym. And I’ve heard the most ridiculous reasoning for it, apparently according to one commenter on social media we will cough, splutter and spit everywhere, he then admitted he had never actually stepped foot in a gym, but seemed to be an expert, but everyone has an opinion I suppose, I just don’t give mine on things I know nothing about!! – and rest assured anyone spitting in my gym would be banned immediately! I make no secret of the fact the gym was paramount in my mental health recovery, and I know for a fact there will be many who will resonate with this, yes I’ve taken it to the extreme in terms of competing and my Strongwoman journey, but rest assured it is just as important to me today as it was the first time I stepped in a gym 6 years ago. The physical benefits of exercise are immense, and sadly very much overlooked by the medical profession – Prevention or control of diseases such as Diabetes, Heart Disease, arthritis, back pain, obesity, increased bone density and strength which means a lower risk of developing osteoporosis, improved sleep, to name but a few. Then there are the mental health reasons - helps prevent cognitive decline improved sense of well-being, improved self-confidence, improved body image, the release of endorphins which elevates mood, reduces stress and anxiety. – Frankly why aren’t we all in the gym? How I see it is - we have all sadly been tarred with a brush of cardio enthusiasts trudging away on banks of treadmills – which of course as social media commenters will tell you – can be done outside, or classes of people jumping around in lycra (think Mad Lizzie or Mr motivator depending on your generation) and of course those of us who lift weights are vain, body image obsessed, and only go for the mirrors - I would say it’s fair to say our esteemed leaders in the Senedd haven’t stepped foot in a gym in a long time themselves to see what goes on, or worse aren’t prepared to listen to their electorate when they desperately try in vain to explain how the industry works and just how vital it is for health. And this is why I will proudly be walking in the Welsh Health Matters Demonstration on Saturday See you there!!.......

Sat here, month four into lockdown number three, I say four months, it could be fourteen months, it could be 4 weeks, or years, I'm not the best at counting as many will verify, so quite frankly I've given up trying.......anyway I digress....often, and more so during lockdown with no gyms, no competitions and none of our normal ways of life, it’s easy to slip into a shroud of negativity, doubt and other peoples arguments. But alas sometimes a simple message through social media can bring it all back, when someone takes the time out of their day to tell you how much you've inspired them.....that happened today....Sue came upstairs to say she had received a message through Instagram to say we were the reason she kept going and that she was thinking of competing........and this brings me onto the focus of this blog..... "When will I be ready?" Now, put this as a question on your Instagram story and you'll be hit with a variety of answers all based on people’s opinions and experiences, and that is fine, I'm merely going to give mine......"if you keep asking, you'll never be ready"...which isn't meant to sound as harsh as it does. We seem to have got caught up in a mindset of only entering competitions when we're ready to win them!.. when did we get here? people seem afraid to fail...but therein lies the problem...it isn't failing.....don't think of coming last or failing, think of it as learning.....and I always say, you learn a lot more from failing than you ever will winning... So, here is my advice, enter that damn competition, if you're looking at competitions, then you're ready....you can look for novice competitions, small local competitions or you can do what I did and enter Emirates Strongest Woman in only your second ever comp. Truth is it doesn't matter, it doesn't matter if you come last, you had the balls to put yourself out there, believe me a lot of people talk the talk, but not a lot are prepared to walk the walk. This is why Strongwoman is great, Strength comes in all different shapes and sizes, and unlike bodybuilding where the "am I ready?" comes down to bodyfat, muscle striation and aesthetics, Strongwoman is pure physical and mental strength, and a strength you won’t know you have until you test it. Take me, invited to a Pro show - no weight categories, I'm up against the likes of Rhianon Lovelace and Rebecca Cumpsty and a whole host of names probably not released yet....."am I ready?"....In the cold light of day of course I'm bloody not, they're half my age, been doing it longer, are already pros, I'm old.....hear the negative self-talk coming in?.......but....and this is a big but....when the hell will I ever have the chance to pit myself against lb for lb the strongest woman in the world?.....the log press record holder?.....probably never....so I’m grasping this opportunity with both hands....and running with it.........now my advice to you in this...... Enter that comp...and bloody, run with it.... because you never know where it will lead.............................