Guess what……

YOU CANT OUTRUN YOUR FORK!!

Yep…..no matter how much you train if you eat sh*t then its a recipe for disasters

If you train hard all week and then ruin your diet at the weekend…yes thats fine and its your choice BUT the results will never come

They say Abs are made in the kitchen and in a way thats kinda true, what you eat and what your body absorbs will eventually reflect on the outside and your body is a clever little sausage.

If you train a few times a week that can be 4(ish)hours a week….so thats 164 hours a week you are not exercising (give or take)…so its sometimes more important what you do with those hours then whilst you are actually in the gym. (Im NOT saying the gym hours dont count….)

When it comes down to it….you just need to burn more calories than you consume…that is literally the basics….so unless you going to be exercising more than you’re not…it makes sense to look at your nutrition and make those tweaks and eat right, because you will never out run your fork (but not all calories are created equal)

It does go deeper than that above, as certain foods can trigger certain hormonal changes, food is sending your body information and it will in turn react..but let’s not get too technical.

No matter how hard you train,…YOU WONT see results if you have a sh*tty diet.

Match your diet to your training
Moderation is key
Avoid restricting your diet – as this can lead to long term damage

Good eating happens, exercise and harmony within are cornerstones to health, longevity, happiness and overall health

So stop trying to run away from your fork

Jen x

Why YOU should lift weights NOW!

Dont be scared to lift weights…..seriously go grab some weights now n throw them around…….Ermmmm well OK maybe not, but really dont be scared to lift weights

Now ladies I am mainly talking to YOU here…in my time in the fitness industry I have experienced so many women being scared to get int the weights area (mainly because of the egos and meat heads haha) because of a feeling of intimidation and then also I know so many women who are scared to lift weights over fear of getting BIG and ending up like Arnie…..OK, now is the time to get that out your head.

Yes it can be intimidating entering “that part” of the gym when all the men are grunting and lashing weights around like they own the place (half of them haven’t got a clue ‘by the way….and have poor technique, but that’s another story in itself)…..and especially if you aren’t sure “how to” use the weights…it can be daunting (if this is the case but you really want to – seek help from a professional….seriously even if its use a few sessions on technique and exercise etc)

Also a lot of women fear the getting BIG muscles and looking “butch” or like Arnie (not my words…the words of people)…but ladies seriously this is NOT going to happen (naturally!!), for one we dont hold enough natural testosterone (women have 10-30 times less than men) in our bodies to be able to do this and secondly a lot (not all…..!!) a lot of men dont even do that “naturally”…so seriously dont be worrying.

So now do you wanna know all the reasons WHY you SHOULD be lifting those weights (yes I hear you cry)

• Revving up your metabolism…the more muscle = higher metabolism
• Build Muscle…for life though, it helps combat a decline in muscle and bone density
• Helps prevent injury….weight training can lead to not only stronger muscles but also stronger tendons and ligaments
• BE STRONG!!! Physically and Mentally
• Fight the Blues….get those happy endorphins going round the body,
• Makes you feel good….boosts your self esteem
• Gives you body awareness – makes you feel more aware of your body and how it moves…and welcome body confidence
• Drop body fat!!! – due to Lean muscle = higher metabolism
• Strength – without the bulk – get muscle definition
• Strengthens bones also = decreased risk of osteoporosis
• Helps with posture – due to strengthening back and core muscles.
• Reduces Stress -its all about those endorphins
• Be better at ur sport
• You will feel better and then look better
• GET RESULTS

Is that enough reasons??

Are you ready to lift some weights?

I encourage everyone to lift weights….the sooner you start as well the easier

If you are worried or unsure, get a trainer…get a few sessions on using weights and a well designed program

YOU GOT THIS GIRL!!!

Jen x

So after a recent survey I done asking people what there biggest struggles where…I decided to do some articles based on all the topics and hopefully give you some tips.

Topic 5: Time

OK…here we go..the “Time Excuse”

Now I know life is busy….hardly anyone is 9-5 Mon-Fri anymore…..society has changed and we are all busy….BUT when it comes to “making time” its all about priorities.

I hear a lot of “I haven’t got time to workout/prep food” but then these some people will sit and watch TV for 2-3 hrs after work…NOW I AM NOT saying there is anything wrong with that, but if you are going to moan there is no time…then have a look at your day.

Yes everyone is different – kids/work/lifestyles/families – I get it – Im busy myself….BUT its about priorities……and it really isn’t that simple.

Can you really not squeeze in 10-15mins a day for some exercise?? Really??

Here are some of my TOP TIPS for making Time be on your side
* Make it a priority….if you want it bad enough you will FIND that spare time….and it doesn’t have to be hours – 20-30mins for a good workout…can you find that 3-4 times a week?
* Write down your day hr and by hr and see where u can maybe manage the time a bit better…can you do just 2 hrs of TV and then have a workout?
* Got Kids?? No probs…..get them involved…do family “moving” activities
* Work long hours?? Suggest that the workplace gets an instructor in at lunchtime to do a class..? Join a local gym and go lunchtimes/before work?
* Get up that little bit earlier and start your day right.
* Organise a schedule within your household that allow you some”you time” – yes I know people have to be parents and stuff but surely YOU can still have YOU TIME….if only for your sanity.
* Hire a trainer to come to YOU….cuts out the travelling time (I train all my client in their own homes)

You see life is busy, time is flying….but what is your health worth to you??

Jen x

So after a recent survey I done asking people what there biggest struggles where…I decided to do some articles based on all the topics and hopefully give you some tips.

Topic 4: Exercise

OK….so its kinda a given that if you wanna get fitter (etc) that exercise kinda needs to play a pretty important role….but often when people think exercise they start stressing out and thinking about crazy gym routines, mad classes and hours of endless pain and sweat….and whilst YES some people enjoy that (who??? Haha)…..that isn’t what exercise is about (well not in my eyes anyways)

So lets break it down….how I see it is…exercise is all about moving right??? So as long as you move – then you’re exercising?? Yes….ok now we’ve got that straight…..anything more than that is going to benefit you….so dont start stressing about gym/classes and spending hours of time (you probably dont have) on the “exercise” train

How about just moving??
How about doing something fun??

There is so much you can do – whatever your ability, age or fitness level..so there really is NO excuse.

Here are my TOP TIPS on exercising:
* Quality over Quantity always….its about the quality of a workout rather than how long you spend doing it….so you can actually get a pretty good workout in, in just 30mins, as long as its quality and benefitting you.
* Chose something fun and something you enjoy…after all this is half the battle isn’t it?
* Dont follow the crowd….yeh its great to try new stuff but if it isn’t working for you….what’s the point?
* Get a workout partner…..if thats your thing (its not for me personally)….then you have someone to be accountable to as well.
* Get a Trainer/Coach….if you feel you need that extra help
* WALK…again, always underestimated
* Join that Gym
* Join that Class

Whatever you do…just make sure its for YOU

Jen x

So after a recent survey I done asking people what there biggest struggles where…I decided to do some articles based on all the topics and hopefully give you some tips.

Topic 3: Diet

So lets talk about FOOD (or diet)…..so people always say “eating healthy is so expensive”….I prefer to see it as “why is junk/crap food so cheap??”… you dont have to have big elaborate meals to be able to be heathy and lose weight

We are easy to criticise the price of “healthy” food…when really I think we should be more concerned as to why the crap/processed and junk food is so cheap….ever considered that???

You dont have to eat like a Queen to be healthy, it doesn’t have to be crazy and hard to make or time consuming…..it takes a bit of effort of course, but isn’t that worth it for your health??

I go on about “prepping” all the time, but really if you are wanting to lose weight/stay on track and be healthy (and not be swayed by crappy sandwiches at lunch) then you need to prep…it may take time on 1 day…but thats 1 day that could prep 3-5 days of food….that’s worth it right?? You know what’s gone into the food also….so no nasty surprises or rubbish

Here are my TOP TIPS on eating well on a budget
* PREP PREP PREP….yes I go on about it all the time but coking in bulk and prepping for the week ahead…saves serious ££ and time
* Cook in bulk and freeze….that includes soups/stews/curries….cook it all up, lash in tubs and pop in freezer..hey presto
* Only buy what you NEED and not what you want…..and making a shopping list really helps
* Recipes galore…online now it is an unlimited resource for everything and there are soooo many free recipes online….or sign up to my FREE Newsletter/Facebook page and I always post lots of recipes
* Buy frozen fruit/veggies for your smoothies…..or make up ziplock bags of fresh fruit and veg and freeze them and pop into the freezer and take them out when needed…saves them going to waste and you have smoothie bags ready to go (time saving too)

Everything you need is there…its just whether you can be bothered or just wanna keep saying “its not working for me”…..maybe you’re NOT working for “you”…ever considered that??

You can lash all the excuses down in the world…but ultimately YOU have to make the choice, the time and the effort

Jen x

So after a recent survey I done asking people what there biggest struggles where…I decided to do some articles based on all the topics and hopefully give you some tips.
Topic 2: Money
So this Topic is all about the money….and it can be a barrier in a LOT of people starting that health and fitness/diet (whatever) routine…..but it doesn’t have to stop you.
Yes it costs money to attend a gym/attend a class….but that isn’t the only way to keep fit and healthy
Here are my TOP TIPS on staying Fit on a budget:
* Get the park….it’s FREE and working out outdoors feels amazing….yes get to the park, go for a walk, a run or just do some exercises in the green space
* YOUTUBE…I mean we have the internet and YouTube is jam packed with workout videos from people….and ME I have 100s of FREE workouts on YouTube – so check them out here: www.youtube.com/jenbostar
* Use the workouts from YouTube and do them at home/in the park….or get a gang of friends together and workout
* WALK….the most under-utilised form of fitness….seriously a good walk does wonders for the soul as well as the body
So lets talk about FOOD (or diet)…..so people always say “eating healthy is so expensive”….I prefer to see it as “why is junk/crap food so cheap??”… you dont have to have big elaborate meals to be able to be heathy and lose weight
Here are my TOP TIPS on eating well on a budget
* PREP PREP PREP….yes I go on about it all the time but coking in bulk and prepping for the week ahead…saves serious ££ and time
* Cook in bulk and freeze….that includes soups/stews/curries….cook it all up, lash in tubs and pop in freezer..hey presto
* Only buy what you NEED and not what you want…..and making a shopping list really helps
* Recipes galore…online now it is an unlimited resource for everything and there are soooo many free recipes online….or sign up to my FREE Newsletter/Facebook page and I always post lots of recipes
* Buy frozen fruit/veggies for your smoothies…..or make up ziplock bags of fresh fruit and veg and freeze them and pop into the freezer and take them out when needed…saves them going to waste and you have smoothie bags ready to go (time saving too)
Health, Fitness, Nutrition and Wellness doesn’t have to be “expensive” or costly…you just have to be savvy and be willing to put the work in…..there is so much out there now….so stop using money as an excuse
Jen x

So after a recent survey I done asking people what there biggest struggles where…I decided to do some articles based on all the topics and hopefully give you some tips.

Topic 1: Motivation

So I know this is a big one with a lot of people…..saying they have NO motivation….well let me jut say firstly that by telling yourself you have NO motivation….then guess what you are not going to have any, sounds daft but honestly its true….if you keep telling yourself you cant be bothered, or that you haven’t got the motivation,….then you are never going to find it…its that simple.

Saying that…..I wanted to give you some tips on Motivation:

* Find your WHY…..once you know WHY you want to do something, you will find the motivation (why do you want to lose weight/the up/get healthy)
* DROP THE EXCUSES…..stop the boring same old excuses as to why you “cant”……you aren’t fooling anyone
* Plan and Prep in advance…food/gym bag/book onto the class…..make an appointment with yourself for that hour, just like you would with your dentist and doctor.
* Surround yourself with people who will motivate you
* Get a Trainer/Coach – to be accountable to
* Just tell yourself you CAN DO IT….because you can
* Think about where you will be if you start NOW

Motivation can be found from external places…other people and things BUT ultimately it begins with YOU, find out what’s stopping you and get rid of that excuses……

What is it thats stopping you being motivated??
What sh*t story are you telling yourself??

YOU CAN DO IT…you can do anything you put your mind to, so stop telling yourself you “cant be bothered”

If you have a real reason WHY….the excuses will stop and motivation will start

If you need any further help with motivation….you know where I am

Jen x

So winter is well and truly on its way, Christmas is upon us and then it’ll be New Year…now I am all for making goals but why wait until New Years Eve (when normally drunk) and start making goals and promise then….why not start NOW.

You see quite often people think it needs to be this big crazy goal and change and it becomes stressful and too much pressure and then the goal gets pushed to the side and normal life resumes….but really a goal can be anything a small as drinking more water to something big like changing careers/moving house…..but whats the most important is that is unique to YOU, it comes from your heart and you feel it deep inside

Do you already know what you are going to change next year?

Are you waiting until NYE to make that change?

Whats stopping you from doing it NOW??

Just think if you do it (or start it) NOW…you will be ahead of yourself…..how amazing does that sound?? If you need someone to be accountable to, if you need some help…then email me back and let me know what it is that you WANT NOW….don’t wait until next year, waste no time….its flying after all. Write it down…get it out of your head and onto paper….. You got this

Jen x

Beat the Winter Blues
Top 10 Tips to get you through Winter

1. Keep active
Research has shown that a daily walk, in the middle of the day, could be as helpful as light treatment for coping with the winter blues. Plus u’ll be getting fit at the same time…bonus!! Whether it means joining a gym, a class or going for a walk (make sure you wrap up warm)
If you’re exercising after dark, keep to well-lit areas and wear bright and
reflective clothing. Ideally, exercise with a friend, but always tell someone where you’re going.
Avoid listening to music while running outdoors. Not hearing what’s going on around you can make you vulnerable.
If rain or ice is making exercise dangerous, do it another day. The weather might be better tomorrow, but an injury could take weeks to heal.
2. Get outside
Go outdoors in natural daylight as much as possible, especially at midday and on bright days. Inside your home, choose pale colours that reflect light from outside, and sit near windows whenever you can.
3. Keep warm
Being cold makes you more depressed. It’s also been shown that staying warm can reduce the winter blues by half. Keep warm with hot drinks and hot food. Wear warm clothes and shoes and aim to keep your home between 18oC and 21oC (or 64oF and 70oF degrees). For further information on what you can do, including applying for grants to keep your home warm, visit www.nhs.uk
Severe symptoms
If your symptoms are so bad that you can’t live a normal life, see your GP for medical help.
4. Eat healthily
A healthy diet will boost your mood, give you more energy and stop you putting on weight over winter. Balance your craving for carbohydrates, such as pasta and potatoes, with plenty of fresh fruit and vegetables. “Some people tell us that taking extra vitamin D helps,” Good food sources of vitamin
D include oily fish and eggs. Take in plenty of dark leafy green veggies and immune boosting foods. A perfect time of your to make those homemade soups 5. Lighten up
Light therapy can be effective in up to 85% of diagnosed cases. One way to get light therapy at home in winter is to sit in front of a light box for up to two hours a day.
6. Take up a new hobby
Keeping your mind active with a new interest seems to ward off symptoms of SAD, “It could be anything, such as playing bridge, singing, knitting, joining a gym, keeping a journal or writing a blog. The important thing is that you have something to look forward to and concentrate on,” she adds.
7. See your friends and family
It’s been shown that socialising is good for your mental health and helps ward off the winter blues. Make an effort to keep in touch with people you care about and accept any invitations you get to social events, even if you only go for a little while. It will really help to lift your spirits.
8. Vitamins
Take Vitamin C, Echinacea, Zinc to help with Cold and Flu Symptoms, it is also worthwhile taking these all year round too…so your body is topped up.
9. Sleep
During the Winter you may find you want to/do sleep more….but don’t worry its your body’s way of catching up on any Sleep Debt it may have (although saying that don’t be late for work!) Get to bed before 10:30pm….an you can lose weight too 😉
10. Look after YOURself and YOUR Loved ones
Stock up on wholesome foods, vitamins and make sure you look after all your family. Check up on elderly relatives and neighbours who may not be able to get round in the Winter months.

Today is world mental health day in someway we ahem all experienced it whether it be ourself or someone close….but our mental health is often not talked about and not looked after as much as our physical health…when really its just as (if not more) important……it should be used, and trained and looked after like the muscles…..its our “mind”muscle”

I have suffered from anxiety for a while now….and it happened just after I lost my best friend…my grandad, and my mind has been a toughie to control after this (I had it also as a child after the loss of my dad…but its different as a child) as an adult you know more and it affects you differently….Im not saying this for sympathy, Im saying it to hopefully let someone know they are NOT alone…..I still get bad days now, but I do some things that help me get past to or just make the day a bit brighter…Im not saying these are everything but the things below are things I swear by and that I feel have been truely part of my healing and journey.

I used to think asking for “help” was a sign of weakness…until I had the breakdown and then I realized that it wasn’t a sign of weakness it was a necessity

If anyone is feeling this way, please reach out and get in touch with me, I always want to help people and just give some support

My Tips:

Write in a Journal – just get it out your head into paper – no1 needs to see it
Write 3 things overnight you are grateful for
Getaway – even if just a night in a hotel, spa day or a walk in somewhere new
Work on your strengths – the positives
Ask for help – it is NOT a sign of weakness
Dont beat yourself up if you feel this way… ITS OK
Be kind to yourself always
Good Nights Sleep – it works wonders
Meditation (takes a bit of getting used too – I use an app called “calm”)
Exercise – even just for 10mins
Good Nutrition – KEY!!!!
Find a hobby….do something you LOVE, something that makes you smile
Have some Dark Choc – just a square
Soak up and enjoy what you already have
Colour…seriously it helps with anxiety, love my colouring book
Laughter is after all the best medicine
Practice Forgievenss – for yourself and others
Walk in Nature (seriously this has been a biggie for me)

If you are going through a tough time right now, I send Love and Light to you and wish nothing but happiness for you.

Reach out….to me or someone else, you are never alone

and always remember “Its OK not to be OK”

Jen x