Are you struggling to get back into Routine after Christmas?

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

Are you having a Sh*t Day??

Come on we have all been there…even the happiest and positive people have sh*t days and do you know what….I want to let you into a secret….

IT’S OK!!

Yep thats right, it’s Ok to have a shitty day, to have a meltdown or to just feel down…we are human after all and not robots who have to stay on the hamster wheel going round and round pretending everything is ok.

During our lifetime we are all going to have sh*t times/days/weeks/months…maybe some more than others and yes its hard (trust me Ive been here) an we are all going to deal with it differently…in our own way and in our own time…but if I can give your just 1 piece of advice an if you only take 1 thing from the article its that ITS OK TO HAVE A SH*T DAY/WEEK…JUST DONT LIVE THERE, CRY…SCREAM…HAVE THAT BAD DAY AND THEN MOVE ON…DONT UNPACK AND LIVE THERE……

Tough times dont last…BUT tough people DO and you my friend are a tough cookie, whether you believe it or not.

“Im not a tough cookie” I hear you saying….oh but my lovely…YOU ARE….think of all the bad stuff you’ve been through in your life…and look at you now HERE, living and being f**kin awesome…so give yourself a pat on the back and a smile

As the famous saying goes “get knocked down 7 times…get up 8”….its not about how hard you fall…its how quickly you get back up.

We cant avoid the bad stuff, and sometimes we cant control it…BUT we can control how we react and act on it, how we ‘flip it” and try and make a sh*t situation into something amazing….embrace it and know that you will be OK

I know you are probably thinking “well thats easier said than done Jen” – an yeh it does sound easy, but if you believe and you want it to wok then it can

Our thoughts become things/actions….what we think we become, how often have you been in a bad mood and all you can think is negative thoughts…and then the rest of your day follows on this way, or likewise if you are feeling good/good mood and you think positive thoughts and you go on to have an amazing day…it isn’t just a fluke…your thoughts are literally shaping your mood/day/life.

So if you are having a Sh*t Day today….ITS OK!!

Cry it out..fume…whatever you need to day

Tomorrow’s a new day…

YOU GOT THIS!!!

Fitness….its not all about the physical, but there is a connection

When we think of fitness we often just think of the physical aspects…the sweating, the aches and the grimaces – but its so much more than that!

Your body wont go where your head doesn’t take it…sounds weird I know but its true

How many times has your body wanted to go the gym/class but you talk yourself out of it.

How many times have you been having a bad day and jibbed the fitness?…when really that workout is probably what you needed….they say (whoever they are) that we always avoid the things we really need

Physical Fitness is all the body…the outside an the aesthetics, about fitness, health and progressions and whilst thats amazing – its much more than that

So lets move onto our “Mental Fitness” – very often overlooked and avoided as a “taboo” subject!!

Just as you go to the gym and train your muscles – you need to remember to train what I like to call the “mind muscle” – so by being aware of it, doing stuff that focuses on your mind and helps bring happiness and harmony. yes doing the physical stuff can help with the mind…but we also need to give it some individual attention

There is no doubting that the more you help your body – the more your help you mind…and mental exercise is just as important.

Meditation is one of the best ways of working on your mental fitness and calming the mind…but at the same time its not for everyone.

When you are resting/asleep…quite often the body is relaxing but the mind doesn’t always follow suit.

Keeping your mind fit isn’t as difficult as getting ready for a marathon. You can add mental fitness style exercises into daily life:- Reading, Meditation, Laughing.

The mind-body connection is overlooked but is a massive part of Health,Fitness and wellbeing and is something we need to be more aware of. Our thoughts become things/actions….s what we think we become, how often have you been in a bad mood and all you can think is negative thoughts…and then the rest of your day follows on this way, or likewise if you are feeling good/good mood and you think positive thoughts and you go on to have an amazing day…it isn’t just a fluke…your thoughts are literally shaping your mood/day/life…and then if we dont feel good/happy on the inside then this is going to show on the outside….so see how mental fitness is just as important!!

Here are some ways you can work on your mental fitness:

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