HERE’S YOUR RITUAL:

1) Have a pen, a couple sheets of paper, and a timer. It is important that the paper is removed from a notebook before writing. Be sure both sides of each page are blank when you start.

2) Choose a challenging situation, relationship, or personal belief to bring forward and give yourself the opportunity to untether yourself from its limiting grip.

3) Set a timer for 15 minutes and for the full duration of time, let any and all feelings, information, associations, questions, frustrations, insights, etc., flow freely from your pen. Do not edit yourself. It can be as “shameful” and “embarrassing” as it needs to be. It is raw and authentic and that is what makes this work. Write the things that you would never say out loud. There is nothing wrong with you for feeling, but these feelings do not have to remain hindrances to you stepping fully into love. Allow yourself to be unapologetically human.

4) Once the timer sounds, pause. If you need to write more, keep going until every last drop is out.

5) Once done, DO NOT reread, revise, or edit. Take what you’ve written and rip it up into pieces. You have placed the energy on the page, and do not need it anymore.

6) If you have a safe place to burn the paper (such as a fire place, camp fire, or cauldron) you can choose to burn the paper. Otherwise, take the ripped up pieces and either burry them in the earth or discard them into a trash can outside of your home. The energy has been released from your body.

7) Wash your hands and if accessible smudge yourself with sage.

8) Close your eyes, take a few deep breaths, and acknowledge your power to release what you do not need.

9) This ritual can be repeated for as many topics/areas of your life that are hindering your experience of happiness and love.

Walking

May is walking month…and I really think every month should be really BUT we will go with the May walking month and crack on.

A generation ago, 70% of us walked to school – now it’s less than half.

Now-a-days we drive a lot and sit round a lot…what happened to good old walk?

I love nothing better than putting my headphones on and going out for a walk and I love seeing other people on my travels too, and whilst we do all move in some way…..I dont think we walk as much as maybe we used too.

I know life and society takes over and we are busier etc..but are we also lazier?

Walking is FREE, its beneficial to both Physical and Mental Health, makes you feel great, connects you with nature and its just about movement 

“Walking is a man’s best medicine”, said Hippocrates over 2,000 years ago – and a growing body of scientific evidence suggests he wasn’t wrong.

According to one study of 334,000 people by researchers at the University of Cambridge, just 20 minutes a day cuts your risk of premature death by almost a third.

Yet Public Health England (PHE) has found that four in ten middle-aged adults – six million Britons – are failing to manage even one brisk 10-minute walk a month, increasing their risk of developing potentially fatal illnesses.

For most of us walking is as simple as popping on our shoes and walking away, I know this sent for everyone but I speaking about the masses……yet we dont seem to do a lot of it

You dont have to go on a big hike, it can be as simple as walking up the stairs instead of the lift, getting off the bus a stop earlier….deciding to walk instead of taking the car (obv were possible)

Just Move

Get out and walk

Spend time at the weekend with family on a walk

Take the Stairs

Go for a walk on your lunch – get out the office 

Whenever I am feeling in a bit of a fuzz nothing sorts me out like a good walk…honestly I love it….it clears my mind, connects me back to my heart and gets me out of the house and out of the space thats frustrating me….plus I feel energized after it and know I have done positive steps for my Health and Wellbeing 

Do you like a walk?

I dont mind going out on my own and walking….but if you you are worried about this or would rather do it with someone, reach out to me and you are always welcome to join me (weather permitting like, I like to walk but not in the rain haha)

Walking is soooo good for your Fitness, Health and Mental Wellbeing and its FREE, so why not take it up….you got this

The Health Benefits of Walking are endless….everything from helping fight diseases and increasing life expectancy to increasing confidence and making us feel more energised….come on who doesn’t want these benefits??

I think walking is massively underrated and if people went on a walk on ad daily basis they would notice their life dramatically get better, happier and healthier 

Jen  x

Yoga Classes

I hear people say they are worried they will feel intimidated in a Yoga Class

I hear “Im not flexible enough” or “I need to lose weight first” or “Ive never done Yoga before” or “Im scared I wont be good enough”

Can I just say that by turning up on the mat…you are doing Yoga, by standing on your mat, connecting to your heart and breathing….you are doing Yoga

Lead with your intention 

Lead with your heart

There is no judgement with me, no egos and no comparing….I encourage my classes to “feel” the pose rather than worry how they look or worry how anyone else looks.

In the nicest way possible…”No-One gives a sh*t” what you look like…and I mean that, everyone is there concentrating on themselves, how they feel and trying not to fall or wobble.

Focus on You

Focus on what happens on your mat

Dont worry about others

Everyone is at a different part of their Yoga Journey…even me, as the teacher I am on a journey with myself and with you too

Yoga isn’t about touching your toes, its about what you learn on the way down, its about the feeling when you are in the poses, its about connecting with your breath and its just about being kind to yourself and giving yourself the time and the space to just be present on the mat

When you come to my Yoga Class I want you to leave feeling connected, feeling that love and light inside your body and leave with gratitude for yourself…for taking the time to show up on the mat

Yoga is a journey

Overtime you turn up on the mat it will be different

Just focus on that present moment and yourself and dont worry about past or future classes or about anyone else in the class.

In my classes if you come and all you do is go into childs pose and breath, but leave feeling 10000% better, then I am happy.

Allow yourself that time

I hope to see you on the mat soon

Jen x

This morning I went to Yoga at 7am and then went for a 6km walk down Otterspool Prom…why am I telling you this??….well read on…

The sun was shining, I seen people smiling, saying our Good Mornings, I seen people running, cycling and out waling their dogs….each and every person had a glow to them, a sense of “Yes the sun is out” and a feeling of happiness surrounded them

Now Im not saying these people are usually miserable, BUT its amazing what a change in weather can do,.

When the sun is shining, it makes me feel alive, like I can take on the world. It makes me want to be outdoors and soaking up ALL the Vitamin D

I definitely think the sunshine makes people happy, it makes you feel good. The warmth on your skin, the feeling that anything is possible, the happiness and the sun warming up your bones…who’s with me?

Make the most of this sunshine…get out for a walk/jog or sit and read a book….smile at passers by and allow the sunshine to make YOU shine from the inside out 

What did I learn from my walk in the sunshine this morning….I learnt that its OK…Its ok to have a wobble, its OK to feel down sometimes But to never forget to celebrate all your wins and to embrace everyday and be utterly grateful for every moment you breath…..life is sh*t at times, we all have tough times….but when we realize our true potential and we realize just how amazing life really is…WOW its the “Shift”….Yeh I got that from a walk

I got all thats from a walk…why? Because lately I haven’t been too good, Ive been down, not leading from love or form my heart, Ive been leading from fear…full of worry, upset and disappointment….and Id gotten myself into a rut, into a bad place, but on ym walk today something just “clicked” and I decided that from now on….I wont wallow in my sadness, I will use it to drive me forward, I will do everything I want to do and I will NOT let anything stop me….Ive been holding back for far too long now, scared and full of fear – BUT NO MORE, I will follow my heart (but of course take my head with me) and start to see my true potential and go forth with my ideas and make them a reality.

If you take anything from this today…please let it be that a walk does wonders for your mental health as well as your physical

Jen x 

Warmer days are here (for how long – who knows) so its even more important to stay hydrated…especially if exercising, as we will be sweating more and losing more water/salts!! Stay hydrated….keep water handy and add lemon/ginger/lime/mint to make it refreshing!! 

Please stay hydrated – especially when exercising and when in the sun!! 

Our body needs water!!!

Sometimes a class can be just that – a class and then sometimes it touches your heart in ways you never knew possible

Today I taught my last ever class at Spindles – Ive been teaching my gang for 6 years….we started with just a few of us and the Aqua grew to nearly 30 people a class

We have so many memories, have shared ups and downs together and we have laughed and cried

This group – is more than a class – its a family….a family that met and just connected….this was more than just a weekly class….it was the connection we all had

You see this is where my passion meets my job…not only do I get to teach and inspire people…I got to make lifelong friends

I am so grateful to have met an amazing bunch of people who I know will be in my life forever….and I couldnt love them more

People quite often become our friends under weird circumstances and we build friendships that we didnt know we were looking for

I am going to miss my Spindles gang so much – we will always have the amazing memories and hopefully make a lot more as “friends”

Today knocked me – ME – yes ME – I bloody cried, couldnt get my words out

Thank you to everyone of my class members at Spindles for a wonderful 6 years 

And as the saying goes “we’ll meet again”

Love you all and thank you

Jen xx

STOP IT!!!! 

The scales dont define you or your progress….now Im not saying they arent a good benchmark and a good tool to use BUT they are NOT the be all and end all…..your progress, your worth and YOU are not defined by the scales and the number!!!

Start focusing on how YOU FEEL, do you feel good, energised? How do you feel in your clothes? Naked? These are sooooo better than constantly jumping on the scales and depressing yourself

Define yourself by how u FEEL…..stop caring about the scales and the numbers!!!

Because I tell u now….unless u r happy with yourself (and I mean inside) right now – you will never be happy no matter how much weight u lose!!!

Turn ur focus inwards!!!!

Realise how amazing YOU are

Embrace YOU

Feel and Love

Stress Awareness month

Most people will experience stress at some point in their life, but constant or extreme stress is bad for both the mind and body. Stress can be caused by a sudden traumatic event or even just the expectations of daily life.

There are many ways to minimize stress such as maintaining a healthy lifestyle, talking about your feelings, and dedicating time to relaxing. If you are suffering from stress, you can find help and resources on the internet, or you can seek advice from a healthcare professional.

If left unchecked, stress can be deadly — in fact, stress is often referred to as the “silent killer” because although its effects are not immediately apparent, it can lead to a number of serious health problems such as high blood pressure and heart disease.

This is why Stress Awareness Month is important — it informs people about stress and provides them with the tools and resources to manage it.

In some way our lives are all full of hassles, deadlines, frustrations, and demands….whether it be from work or home life. For a lot of people Stress starts to become a way of life. Its not always a bad thing-in small doses, it can help you perform under pressure and motivate you to do your best. But when you’re constantly running in “stress” mode, your health and wellbeing will start to pay the price.

If you constantly feel frazzled and overwhelmed, it’s time to take action to bring your nervous system back into balance.

The Body’s Stress Response

When you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. These hormones rouse the body for emergency action.

Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus – preparing you to either fight or flee from the danger at hand.

You can increase your resistance to stress by strengthening your physical health.

• Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for exercise, at least three times per week. Nothing beats exercise for releasing pent-up stress and tension….plus it becomes “you” time!
• Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. Avoid “Processed” foods like the devil and get variety in your diet.
• Avoid caffeine and sugar. The temporary “highs” caffeine and sugar provide often end in with a crash in mood and energy. By removing the coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
• Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
• Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

If you are going to eat chocolate this Easter…I just have 1 tip for you… “dont feel guilty” yes thats right…..EAT IT and enjoy it, because too many of us are stressing out about having the odd treat or some chocolate this Easter.

Yes I am quite aware we should be eating less sugar and that too much sugar can have negative effects on the body, but by depriving yourself completely you are just going to end up miserable

Being health is not determined by the number on the scales or by the food you are avoiding or by some stupid statistic – no health is all about our relationship with ourselves and our relationship with food

So this Easter if you want to enjoy that egg…go for it, just please dont feel guilty or beat yourself up…just enjoy it, savour the flavour and know that its OK

Be healthy in body and mind

Enjoy yourself, dont feel guilty and be health for YOU

Jen x

Yoga Classes

I hear people say they are worried they will feel intimidated in a Yoga Class

I hear “Im not flexible enough” or “I need to lose weight first” or “Ive never done Yoga before” or “Im scared I wont be good enough”

Can I just say that by turning up on the mat…you are doing Yoga, by standing on your mat, connecting to your heart and breathing….you are doing Yoga

Lead with your intention
Lead with your heart

There is no judgement with me, no egos and no comparing….I encourage my classes to “feel” the pose rather than worry how they look or worry how anyone else looks.

In the nicest way possible…”No-One gives a sh*t” what you look like…and I mean that, everyone is there concentrating on themselves, how they feel and trying not to fall or wobble.

Focus on You
Focus on what happens on your mat
Dont worry about others
Everyone is at a different part of their Yoga Journey…even me, as the teacher I am on a journey with myself and with you too

Yoga isn’t about touching your toes, its about what you learn on the way down, its about the feeling when you are in the poses, its about connecting with your breath and its just about being kind to yourself and giving yourself the time and the space to just be present on the mat

When you come to my Yoga Class I want you to leave feeling connected, feeling that love and light inside your body and leave with gratitude for yourself…for taking the time to show up on the mat

Yoga is a journey
Overtime you turn up on the mat it will be different
Just focus on that present moment and yourself and dont worry about past or future classes or about anyone else in the class.

In my classes if you come and all you do is go into childs pose and breath, but leave feeling 10000% better, then I am happy.

Allow yourself that time

I hope to see you on the mat soon

Jen x