Post Lockdown Nutrition (I hate the word diet but its what I mean) 

As the Gyms start to open (as do a lot of other things) there may be a lot of thought around Fitness, Health and of course what you are consuming 

My BIGGEST Tip is this……

DONT GO ON THESE STUPID FADS/DETOX DIETS 

That is simply the long and short of it……

If you are wanting to be healthy/lose weight – these diets and programs may sound very appealing (its called good marketing) But in the long run they wont help and after you’ve spent (or wasted) all that money and prob yeh lost weight (prob not fat)…then what??

If you are truly wanting to look after your Health, Wellbeing (or lose weight) then make sure you are focusing in what works for you.

One size doesnt fit all….focus on you

Here are my BIGGEST Tips for Post Lockdown Nutrition:

• Protein with every meal
• Stay Hydrated
• Plenty of Veggies with your meals
• Dont cut out carbs
• Healthy fats in the body are essential
• Fuel your body – especially if you are moving more
• Stay away from stupid fads

Oh and DONT take in-depth Nutritional Advice from someone who isnt a Dietician or Nutritionist 

If I can help in anyway then please get in touch

Jen x

Post Lockdown Fitness

So with the gyms re-opening tomorrow (hopefully for good) please be kind to yourself and your body and dont go in trying to lift the same as you did back when you were going the gym on a regular basis.

Lets not compare this post lockdown fitness to before this all happened….maybe you’ve still been training at home but it may not be as intense as your regular gym sessions…or maybe you’ve not done a thing (and thats OK by the way)…what you cant do is fly into the gym trying to do what you done before

At the same time we need to not beat ourselves up or get annoyed because we may have lost fitness/strength/stamina…yes its probably going to have happened – but so what?? Its really not the end of the world – you can get back there

Here are my TOP TIPS for Post Lockdown Fitness:

• Start Steady and Slow
• Take your rest days
• Listen to your body
• Stay Hydrated
• Fuel your Body
• Dont try and do the same intensity sessions as before
• Dont worry what anyone else is doing – stay in your own lane
• Be Kind to your body and your mind
• Scale back the weights
• Dont forget mobility and post workout warm down

Please dont beat yourself up for any lack of Fitness over the past 12+ months during this lockdown time…..this iOS something we have never experienced before and if you have gotten through it, are safe and alive then thats all that matters….your Fitness levels will come back and you can do it again

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

Exercise and Stress

Even though Exercise is amazing for both Physical and Mental health….It is in itself a “Stressor”

It is amazing and the benefits are endless BUT sometimes it can be an added stress to the body

Remember when you exercise you are putting your body under stress on a physical level and it always what the body needs/wants

Its OK to have a rest from exercise and remove that stressor from the body and focus on other aspects

Know when its a Good Stress or when its actually causing you un-due Stress

Jen  x

Stress and Nutrition

We complicate it so much down we?

At the end of the day we just need to enjoy food that is good for our Body, Mind and Soul

Eat food that fuels our body and makes us feel good

Eat food that suits our lifestyle 

Dont add more pressure and stress to your body and mind when it comes to Nutrition

Food really can have a massive impact on how we feel on a Physical and Mental level…so choose wisely but dont be putting so much pressure on it 

Jen x

Stress and Work

We can get stress from work – whether you are working from home or in a office/shop/business environment, but it can bring unwanted stress on

Yes of course as part of any job there is an element of Stress associated with it….and sometimes this can be a good stress or maybe a stress that comes an then goes…and doesnt cause much upset, but there can be long term stress that comes with a job which can cause upset and actual distress to your life.

Stress can be both internal (from yourself and the pressures you put on yourself) and external from a boss/colleagues…like a peer pressure.

Ways to deal with Stress at Work:

• Take regular breaks
• Leave the office/home office on your break and even just go for a walk
• Do some gentle mobility at your desk – especially for your shoulders and neck 
• If someone is causing you stress – walk away and take 5 to breathe
• Talk to your boss
• Address the issues with colleagues etc
• Set work-life boundaries
• Prioritise your daily tasks..make them more manageable
• Seek help if needed with work and dont be brushed off
• Can you delegate some of the workload?
• Stay Hydrated and Fuel your body
• Know your triggers – maybe keep a log

We spend a LOT of time at work so make sure its a nice and relaxed environment

Make the changes you need to make

Talk it out

Jen x

RANT ALERT!!!! 

Do you know what proper pisses me off….”some people” and by that I mean…so called “celebs” or basically just “good looking people” who promote some pathetic, crazy and idiotic product and everyone goes crazy…..its dangerous, daft and just a waste of money…yet everyone wants it and goes mad over it…..and then there is me I work my ass off every single day, I study, I provide good quality classes and I spend all of my time trying to make myself and my business better, I offer what people “ask for” yet they dont buy into the truth…they would rather buy some “celebs” sh*tty product and waste their money…whislt also messing their body up…but hey what do I know??

Do you think these celebs care about you?

Do you think they actually want you to be healthy??

Ermmm I think not

You see…I care, I care an awful lot and maybe thats my problem… I do everything the “right”: way – i get the qualifications, I study, I do the research and I am always trying to give people what they need in order to live the happiest and healthiest life they can…yet here I am struggling to keep my business going and struggling to keep up with these absolutely ridiculous “products” that are being sold by people who quite frankly haven’t got a f*kin clue

Im sorry to be blunt but I am so annoyed right now……I want to help and inspire so many people, I want to help people he happy and healthy and spread the world…Im not asking to be a millionaire but I am asking for recognition and support in what I do.

Right now…I dont know what the future holds but I need to figure it out ASAP

Please dont buy into the crap!!!!!!!!!!!!!!!!!!!

Happy Monday

Jen x

Rest

When you first start out training, or are training for something specific or simply just in the zone….then even the thought of “resting: can freak you out and you start thinking all kinds and telling yourself that it will be the end of the world if this happens and that you will lose any gains/strength/stamina…..when in fact by over training and being “too obsessed” you could actually be doing all of that and more.

Without adequate recovery, your musculoskeletal system, nervous system, and immune system become compromised and this then puts you at a greater risk for injury, weaknesses in training and illness. Your body’s hormonal response to the deterioration of these systems is often a state of sympathetic arousal—your “fight or flight” response—which floods your body with high levels of catabolic hormones like cortisol. None of these things are good for anyone!!!

Rest days are an essential part of training, time off allows your body and mind to fully recover and grow…..don’t believe me….then think about how you feel after a bad night sleep/rest: Your cognitive skills are fuzzy and your body starts to fall into a catabolic (breaking down) state, which can skyrocket stress, drain any muscle strength, and cause mood shifts

If you Never take a day off, then you are just setting the body up for a breakdown. You become more susceptible to muscle soreness, a suppressed immune system, improper sleep, a decrease in strength and performance, and injury….not to mention mood swings, irritability and weird eating patterns.

Use your rest days to reflect on how far you’ve already come and acknowledge and be 

I know that sometimes mustering up the motivation to work out is a challenge, and then other times, like when we’re really determined to reach a goal or we feel like we need to make up for lost time, the opposite is true.

Sometimes we take on that frantic “must work out every day” mindset and completely forget that one of the most important parts of exercising effectively is giving our bodies time to recover….because if they don’t recover they cant change…so your training becomes pointless.

Trust me…..YOUR BODY NEEDS REST DAYS!!!!

I cant even believe I am writing this but YES its been a whole year of me teaching Online!! Thank you to everyone who has been part of it, supported me and shared all my stuff

When I think back to this time last year and the amount of fear and worry I had about my business and whether it would survive this lockdown…and here I am now 365 days later and still thriving 

I LOVE what I do and I am so grateful I have managed to keep going online….so Thank You to everyone who chose me to be their Lockdown Motivator and also I am going to Thank myself…why?? Because I have worked my ass off for the past 365 days, overcome obstacles and managed to turn my business around and I am extremely proud of that and anyone who has done the same…be PROUD!!!

I hope I can continue online forever and help many more people 

I dont know what the future holds for me and my business, I dont know where I will be in the next 365 days…all I can focus on is the here and now and keep being the best I can be and inspiring as many people as I can 

THANK YOU to everyone who has been part of the journey

Jen x