Jen Mercer

Heart Health
February 5th        Uncategorized    No Comments
HEART HEALTH
How a healthy heart works
Your heart is a muscle about the size of a fist. It is in the middle of your chest tilted slightly to the left.
Each day, your heart beats about 100,000 times. It pumps about 23,000 litres (5,000 gallons) of blood around your body.
This blood delivers oxygen and nutrients to all parts of your body, and carries away unwanted carbon dioxide and waste products. Your heart is a vital part of your cardiovascular system.
How can you help keep your Heart Healthy?
1. Exercise
Helps keep the heart strong
Reduces risk of heart disease
Reduces Cholesterol
Reduces Blood Pressure
Increases Energy
Reduces Stress
It doesn’t have to be a big challenge you set yourself…small steps of you are starting out:
Small Changes
As little as 10mins a day counts
Be realistic with your goals
Make it part of your day (take the stairs, walk on lunch)
Variety – mix it up
Reward progress with a massage
Join a group and get support
2. Healthy Eating
Regular Meals
Veggies in your diet
Reduce Salt Intake
Eliminate “Bad” Fats
Eat Fish
Stay Hydrated
Eat “Good” Fats
Don’t go crazy, and don’t avoid food….just change your lifestyle and eat healthy:
Keep a food diary
Plan and Prepare Meals
Resist Temptation
3. Eliminate/Reduce Stress
Stress isn’t a direct factor but it is a contributor. The more you stress, the more stress you put on your heart and it’ll also have an effect on your diet and exercise….so really it all needs to work hand in hand
Make positive Lifestyle Changes
Relax
Exercise
Positive, Healthy changes to Diet
Seek support if needed
Take time out
All the above points work hand in hand and they all support each other.
Start small and prioritise and work through a way to lead the happiest and healthiest lifestyle you can
You Deserve it
Your HEART Deserves it
Give it the love it needs….for LIFE!!!
Jen x

My Biggest TOP for January….
January 10th        Uncategorized    No Comments
MY BIGGEST TIP for January
If you are changing or doing anything this month then my BIGGEST TIP is Drink Water
Sound simple right??…..but how many of us forget or just dont drink enough and then wonder why we feel drained?
Over Christmas we often eat all the lovely food….and stuff we may not eat all the time, we drink more than usual and maybe dont move as much and then this can leave us feeling lethargic, puffy and just a bit “blahhh”….You body is crying for some H20!!!
Grab a water bottle now and go fill it up..leave it on your desk, by the bed and take one when your out and about (and of course when at the gym)
The Body NEEDS Water and is crying out
Getting hydrated will help with your energy levels, skin and just make you feel so much better
Jen x

January Feels
January 10th        Uncategorized    No Comments
I’m throwing this out there……! As its Jan most people stress and start to wanna lose weight an make changes….I see it every Jan and that’s great…and I admire anyone who makes these goals and wants to make positive changes, BUT please don’t follow fad diets or jump on the drinking silly shakes diets…YES u will lose “weight” initially and then u will think it’s all ok! but this weight loss is NOT always fat, its normally just water…and of course u can’t stay on these silly things for a lifetime….so what happens when return to normal eating? You put it on, sometimes twice as much and the majority if it you put back in is FAT and ur back to square one and the only pounds you will have lost are ££££
YES as I said these shakes/fad diets etc will make u lose weight in the short term….BUT we need to address the bigger picture and start to view HEALTH as a long term lifestyle change we can sustain, an just to add a bit extra, they f**k up your hormones and metabolism….so stay away, be wise….changing ur lifestyle may take a little longer for u to achieve your goals, but in the long run you will benefit….100000% more!!
Is losing weight really as important as health??
Dont buy into it an line their pockets!!! We have food readily available to us – use it!
Be patient!

Autumn Equinox
September 22nd        Uncategorized    No Comments

Autumn Equinox

Autumn Equinox represents a lot in the world of woo. It is the equilibrium of day and night and this represents the light and darkness in our lives. The long summer nights have passed and we are now in a season of transition.

The Autumn Equinox, also known as Mabon, is a beautiful time to reset and honor yourself and all that you have done these past few months.

The Autumn Equinox is here to prove that your emotional work was for a great cause.

The season of Autumn is here to slow things down and lead you to what you need.

This is a time of HARVEST.

Things are slowing down. The leaves are changing colors and trees are shedding what they no longer need.

The same is happening for you. You’re changing and releasing things you no longer need as you progress into the end of the year

Harvest the energy of you.

Crystals you need to celebrate Mabon:

  • Topaz
  • Amber
  • Aventurine
  • Lapis Lazuli

Put your crystals around you and journal on what you are finally releasing.

Jen x

Morning Routine
July 5th        Uncategorized    No Comments
Having a good morning routine will really ste you up for the day, but remember its gotta work for you!
Do something every morning that makes you smile, sets you up for the day and gives you the energy you need to go into your day
DO things of a morning that work for you
I promise you that once you get into a good morning routine…itll change ur life
Jen x

Bedtime Routine
April 28th        Uncategorized    No Comments
Having a good Bedtime routine can really help with Good Sleep, Stress Reduction and overall feelings of wellbeing
Remember as a child we would have a bedtime routine…what happened?
As we grow and become adults we dont think its essential for us anymore, but actually its more so
When we feel stressed, anxious and fatigued a good bedtime routine and quality sleep can really help
Whats your bedtime routine?
Jen x

Go for a Walk
April 28th        Uncategorized    No Comments
Getting out for a walk everyday can have massive positive benefits to how you feel and your stress levels
(and not just your physical body)
In stressful situations (whether this be at home or at work) taking yourself away from the situation and going for a walk can be one of the best things you can do – its a great way to destress and connect back to yourself
Surround yourself with Nature and Fresh Air and I promise you will come back feeling so much better
Walking and being in Nature is one of my favourite things to do and its my go-to tool when I feel stressed or anxious or just a bit out of sorts
Why not give it a go
Jen x

Make Exercise Fun
April 28th        Uncategorized    No Comments
YES FUN!
When it comes to exercise find something you enjoy and soemthing that is fun – it doesnt need to be something popular or what everyone else is doing
Make it Fun
Make it Exciting
Do what makes you feel good
Jen x

Ideal Body….
April 16th        Uncategorized    No Comments

Wanna know what the Ideal Body Type is??

I can let you into  a secret of the Ideal Body Type

THERE

ISNT

ONE

Thats it…thats the BIG Secret!

There is NO Ideal Body Type

You are never guna look like someone else

Your body will never be the same as the ones you see on “the gram” – tbh half of them dont even look like that themselves

There is NO such thing as an Ideal Body Type/Shape

There isnt…end of!!!

There is no way you SHOULD look

There are NO rules

There isnt a book that tells you all this

You look how you look

You feel how you feel

We are all different

We all look different

Isnt that what makes us unique??

Jen x

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