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

Gut and Hormone Connection

Your gut is responsible for absorbing nutrients to build hormones, eliminating excess hormones, and houses the majority of your immune system. It’s why hormones can affect gut health and gut health can lead to hormone imbalance

How Hormones Can Impact Your Gut:

• Thyroid: Thyroid hormone helps you have adequate stomach acid & keeps things moving (that means pooping regularly)
• Progesterone: It is a smooth muscle relaxant and can make you feel a little stopped up before you period
• Prostaglandins (hormone-like chemicals): These cause muscles to contract and can be the cause of period poops.

How Your Gut Can Impact Your Hormones:

• Cortisol: This hormone is responsible for dampening inflammation. Imbalances and infections in the gut can be a cause of inflammation that makes your adrenals work overtime.
• Thyroid: Your thyroid hormone has to be activated and one key area of the body that does that is your gut. A healthy gut helps you have healthy thyroid levels.
• Estrogen: Once your liver detoxes your estrogen, your gut is one of the ways your body moves it out. If you’re not pooping or you have an imbalance in your gut bugs then you can end up with estrogen dominance.

Yes, we need to work on hormone imbalances, but if your gut is in serious need of support then you’ve got to address the root of the issue.

Your gut issues could actually be linked to any hormonal imbalances going on within your body.

The majority of the immune system is located in the gut – 70-80% actually. 

Healing you gut issues will help improve Thyroid health and balance out your hormones. How do you do this??

REMOVE:

• Food Triggers
• Life Stressors
• Bacteria

REPLACE:

• Digestive Enzymes
• Probiotics 

Gut Help:

• Turmeric
• Ginger
• Zince
• L-Glutamine
• Anti Inflammatory food
• Rich in Anti-oxidants
• High in Fibre
• Nutrient Rich

Digestive System absorbs nutrients from food, this makes hormones you need and excretes what you dont need….. Get constipated?? This will stop estrogen getting excreted from the body and this then means the body will be dealing with more hormones in the body – Meaning Root cause of hormone imbalances can be the GUT

The Gut Microbiome plays a big role in the regulation os estrogen levels and Diet and Lifestyle factors are common things that can disrupt this connection

If there is inflammation in the body…the immune system mistakes tissues as foreign objects and attacks the body…leading to inflammation 

This is something I have been working on for a long time now and I am excited to say it Launches on 15th March

Its called “The Period Project”

I am here to start the conversation and take the stigma and taboo away from our Periods and start talking about our Menstrual Cycles and encourage you to work with it

This is a MUST for all Girls and Women (and even men) whether you have a cycle or not

COMING SOON
LAUNCHING 15th March

email [email protected] for more info

Jen x

What goes into a class?

We dont just rock up, lash the music on an start teaching…we dont just decide there and then this is what we are going to do and then BAM it all comes to us

NOOOOO we spend endless hours (unpaid may I add) making up routines, getting it to flow, finding the write music, the right BPM, the right moves to compliment each other.

We plan everything from the warm up to the stretch

We spend hours researching new things to bring, all the different ways to do a squat (LOL) 

Next time you attend a class – wether it be online or face2face – show some respect and courtesy  for the instructor….because I can guarantee they’ve spent hours creating this one class for you to enjoy

There is sooo much that goes into a class….so much love, care and attention

OK so I only speak for myself here cos I dont know what other instructors do…but please know when you attend my classes…be it online, outdoor or at the gym….you will get the BEST I can give, I will have planned and prepared the class an picked the music I think is the best

I care

I Love what I do

Its not “just a class”

Jen x.  

Are you struggling to get back into Routine this year?

Are you just not sure where to start?    

Are you still staring at the half full box of celebrations?

Are you feeling lethargic and lacking motivation?

DONT WORRY….because I can guarantee you are NOT alone here…..but you also DONT have to suffer.

Here are my Top Tips to help you get back to routine:

• Stop Stressing – by stressing about the fact you are not in routine, will actually make things worse.
• Give yourself a break – we are human – it happens
• Start small – it doesn’t have to be a big elaborate gesture – just start small (drink more water, eat more veggies, go for a walk)
• Set yourself some daily goals/aims you wanna achieve – even if it is simply “get a wash”
• Go for a walk, blow off the cobwebs, get some fresh air and clarity – this is my biggest go to when I am not feeling myself
• Set that alarm, get up with purpose and make a plan for the day
• Put your fav music on and dance around like no1 is watching, I promise if nothing else it’ll make you smile
• Fuel your body with the good stuff, make a smoothie, get some veggies in your body, have juice – look well from the inside out.
• Sign up to that course/class – whatever it is you keep promising yourself
• Sleep!!! Get good quality sleep
• Start a gratitude diary – every morning when you get up to say 1 thing you are grateful for – just 1 thing every day – it’ll lighten your spirits and remind you of what you have
• Step away from the choccies and wine…yes its been lovely to indulge but I bet deep down you are ready for some goodness
• Only make a NY Resolution if you really wanna….if you are just doing it to conform to society then dont bother, as it’ll only stress u out when you dont achieve it because you didn’t really want it.

Its Ok to feel this way

BUT…..

Just dont stay there….pick yourself up and remember of all the things you wanna achieve

Move More

Eat Well

Have daily Gratitude

You got this

Before you know it you’ll be back into the swing on things

Jen x