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

It’s Self Care September

This September…show yourself some LOVE. Self Care is important but its often something we dismiss whilst we look after everyone else….dedicate some time this September to “Self Care”

Self Care – its doesn’t have to be a big extravagant thing…..here are some suggestions; Hot Bath, Massage, Read a Book, Go for a Walk, Meditate, Just “be” in the moment, Take that day off, Be alone, Do something that makes you Happy, Yoga, Sign up to that course, Eat Well, Stay Hydrated….

This September show Yourself and your Body some LOVE

#SelfCareSeptember

You are wonderful and amazing and deserve it

Jen x

Strong Over Skinny

When you are training/eating well/following a plan (etc) are you doing it because you want to be “Strong” or “Skinny”??

Do you see it as a punishment or as taking steps to becoming a better, healthier and stronger you?

Do you focus on the negatives, flaws and beat yourself up, or do you accept them, embrace them and love yourself no matter what?

What’s you goal STRONG or SKINNY??

Now I am not saying there is anything wrong with wanting to lose weight etc…thats OK if that’s your goal, and I am not saying there is anything wrong with being naturally a smaller framed person….this isn’t what this is about.

So much focus is put on “skinny”, on numbers on a scale and size…but why?? What’s the big deal?? I do feel social media has a LOT to answer for in this case….they parade photos (often photoshopped) of models and people who are classed as “skinny” and make this the goal for people…and not just women, men as well but its even more dangerous to the teenagers who are growing up in this society thinking thats the life goals…that skinny is the best end result and thats all that matters….really??

There is a LOT of pressure out there on people to look a certain way, to fit in? To be beautiful? I dont know…but what I do know is its BS (bullshit in case you didn’t know)…because a size, a number on a scale does NOT define you and who you are and your place in society….OK??

How about we shift the focus and desire to be strong (and by strong I dont mean bodybuilder – unless thats ur goal….) Strong doesn’t mean BIG muscles and bulging biceps….STRONG comes from within, a strong, healthy and happy body from thee inside out….STRONG means feeling good and that your body stays energised and that you fuel it with the right food and take care of it, STRONG means that you are mentally strong as well as physically….

By Strong I dont mean that you can go and lift a car (although why the hell not)….the misconceptions around strong are big manly muscles….but why?? What’s with the stigma, why cant STRONG be a state of mind, a state of physical being…rather than just muscles??

Being strong inside and out, strong enough to follow your own rules, strong is eating that piece of pizza and not beating yourself up over it, strong is missing that gym session for an extra hours sleep…knowing that sometimes you need to listen to your body, STRONG is ignoring all the crap and “expectations” on social media and being who the f**k you wanna be, strong is ignoring peoples comments and living life by your own rules

You see STRONG isn’t just a physical state……its a mental one too.

Be STRONG…..

Strive for Health, Wellness, Strong Mind, Strong Body…STEP AWAY from the scales….STOP comparing yourself to others and especially to instagram “celebs”…….be STRONG enough to embrace who you are.

Lift those weight girls…dont be afraid (and if you are unsure hire a trainer to help you)

We are all Wonder Woman

Jen x

Remember your WHY

Always remember your why……

Why you started, Why you chose that thing/program, Why you made the first step…WHY??

You have to go deep though….it goes beyond the superficial why.

When asked why you want to lets say “lose weight”, quite often it the answer can be very vague “just because” – “for my holiday” – “to feel better” – “I need to”….and thats all fine, but what is your WHY??

You see it goes deeper than that….no matter what.

I always try and dig deep with my clients, and yes it can feel a little uncomfortable and I dont do it to make them feel bad or to upset them…I do it to find out their WHY. When people want to train with me and tell me their goals…Im like a child “why, why, why” and I am sure they want to punch me….but I eventually get their WHY.

Sometimes you have to get a little uncomfortable before you get comfortable, Sometimes you have to step outside of your comfort zone and go to that place you’ve been avoiding, Sometimes you may need to dig deep and sometimes you have to get upset to really realise your WHY.

Knowing your WHY is important (why I hear u ask…ahah get it “why”??) because if you dont know your REAL WHY…there’s no attachment, no emotions connection, no accountability, no real deep true connection to your goal…knowing your WHY should light a fire in your belly and make you want it more than ever, knowing your WHY gives you purpose, gives you strength and helps you get through the times when you wanna give up.

Finding your WHY will take some soul searching, you’ll have to go deep and really be honest with yourself and find your WHY….it may feel weird and uncomfortable and maybe a little upsetting…but its getting to the deep rooted problem and discovering your WHY.

There is always a deeper reason WHY we want to do something (whether it be get fit, lose weight etc)….but we always avoid the real WHY as it’s uncomfortable and we dont wanna admit it, we see it as a sign of weakness so we try and stay strong and mask the real WHY with other more simple approaches. We are afraid we will be judged by being REAL and showing our WHY…so we mask it “lies” and excuses…but deep down we know our WHY

So whatever it is you are chasing…whether it be weight loss, fitness, health, new career, job….ANYTHING…be brave and dont be afraid to dig deep and show your WHY……at first it wont feel good but in the long run it’ll give you a better connection to your WHY, the goal will seem easier and closer and when it’s achieved….WOW..the feeling will be unreal.

Always Remember YOUR WHY

Jen x

HEART HEALTH

You can go on to the British Heart Foundations Website and get publications, leaflets and much more….but I wanted to write this little article about Heart Health

How a healthy heart works

Your heart is a muscle about the size of a fist. It is in the middle of your chest tilted slightly to the left.

Each day, your heart beats about 100,000 times. It pumps about 23,000 litres (5,000 gallons) of blood around your body.

This blood delivers oxygen and nutrients to all parts of your body, and carries away unwanted carbon dioxide and waste products. Your heart is a vital part of your cardiovascular system.

How can you help keep your Heart Healthy?

1. Exercise

Helps keep the heart strong

Reduces risk of heart disease

Reduces Cholesterol

Reduces Blood Pressure

Increases Energy

Reduces Stress

It doesn’t have to be a big challenge you set yourself…small steps of you are starting out:

Small Changes

As little as 10mins a day counts

Be realistic with your goals

Make it part of your day (take the stairs, walk on lunch)

Variety – mix it up

Reward progress with a massage

Join a group and get support

2. Healthy Eating

Regular Meals

Veggies in your diet

Reduce Salt Intake

Eliminate “Bad” Fats

Eat Fish

Stay Hydrated

Eat “Good” Fats

Don’t go crazy, and don’t avoid food….just change your lifestyle and eat healthy:

Keep a food diary

Plan and Prepare Meals

Resist Temptation

3. Eliminate/Reduce Stress

Stress isn’t a direct factor but it is a contributor. The more you stress, the more stress you put on your heart and it’ll also have an effect on your diet and exercise….so really it all needs to work hand in hand

Make positive Lifestyle Changes

Relax

Exercise

Positive, Healthy changes to Diet

Seek support if needed

Take time out

All the above points work hand in hand and they all support each other.

Start small and prioritise and work through a way to lead the happiest and healthiest lifestyle you can

You Deserve it

Your HEART Deserves it

Give it the love it needs….for LIFE!!!

Jen x

Love Yourself

Do you Love YOU? I mean deep down really LOVE YOU….and not in a conceted way or a selfie pout kinda way….I mean Self Love.

This is something I have recently started getting into and reading lots of books by Hay House, Mel Wells and looking into lots of research and also through my recent love of meditation from “calm”

Now when I say self love….it may sound weird and some people actually think it’s wrong to love yourself and that’s fine, I mean we are al different after all. But how can you love anyone else or expect anyone to love you when you one love yourself.

YOU are an amazing human being, with so much potential and so much to give….you have gotten where u r now with all of life’s ups and downs and yet here you are living and smiling.

If you were to speak to your best friend the way you sometimes speak to yourself…..how do you think they would feel? Speak to yourself the way you do your best friend whom you love, be your own best friend and show yourself some LOVE.

LOVE YOUR BODY – yes you can – regardless of lumps, bumps, curves – who cares? It’s YOUR body – you live in it and no1 else does…so learn to love it and suck it up buttercup, you have an amazing shell of a body to live in…start showing it some love,instead of finding the flaws and criticising yourself….really look at yourself and smile and see beyond it all. Love your body enough to NOT restrict food and Love your body enough to NOT see exercise as a chore.

LOVE YOU – think of all the people who love you – they do for a reason right? because you are worth it (flick ur hair in the style of L’Oreal if you must) but they love you because they see something special in YOU…..so start looking deeper and seeing that same something special.

LOVE YOUR FOOD – probably one of the biggest relationships we all have is with food…am I right? Love/Hate and all that jazz. We’ve all been “on a diet” haven’t we, we’ve all restricted ourselves and stopped ourselves from eating something we love because of the calories (blahh blahh) – and yes of course it’s good to eat healthy and make the right choices…BUT it is also OK to have a little bit of what YOU LOVE every so often…and when you do DONT beat yourself up about it….so what?? Create a great relationship with food and you will never have to diet again.

TELL YOURSELF “I LOVE YOU” EVERYDAY – I started a book called “mirror work” and it’s 21 days program and it gives you tasks to do – which means talking to yourself into the Miri with positive affirmations, now I don’t mean full on convos and looking like a nutter…but it’s allowing yourself to look yourself in the eye everymorning (or whenever u pass a mirror) and saying out loud/in your head – that I LOVE YOU or some other positive affirmation, rather than a negative comment about yourself…yes at first it seems weird and a little scary but trust me after a few days it becomes norm and also…you start believing and after all that’s all that matters.

ITS OK TO LOVE YOURSELF

Show yourself some LOVE and reach deep inside your heart and soul and start to realise how amazing you are and how much you deserve to be LOVED.

Now go and tell yourself that I LOVE YOU!!!!

Jen x

Are you ready to be “Selfish”

Ok so lets start by saying when I say selfish I am not taking about the negative version and when people say “oh she’s soooo selfish” and they mean it in a bitchy way…..because guess what, I have amazing news for YOU……DRUM ROLL

Its OK to be Selfish….actually its kinda a necessity

You see whenever there is “ish” behind a word…its means to you belong (i.e English..means you belong to England, you “ARE’ from England)…so begin SELFISH basically just means you belong to YOU

Ive been sat thinking today (which sometimes can be a bad thing for me…my head hurts ha) and I have been thinking about the struggles we all go through, the constant search for perfection and for some the constant feeling of inadequacy….whether its down to self belief or BS and peer pressure from others around us (even if we initially think they are not affecting us) and as I have been sat here thinking, it upsets me that WE (Me included) often can feel we aren’t good enough.

SO ask yourself these few questions now…….

What do YOU do for YOU?

When was the last time you just sat and were in the moment?

When was the last time you have “YOU time”?

I can guarantee most of you reading this wont even be able to remember…..because we live in society where we like to fill “empty space’ – whether that be with TV, Phones, Social Media (Im not saying you cant do these things)

Life takes over and we end up doing everything for everyone else….and we forget to take time for US and take time for the moments to just “BE”….but do you know what  its OK to be better for YOU…not for anyone else…just for YOU

The Art of relaxation is a unknown, touchy subject amongst many and many struggle just to STOP and reflect and just take some time to take back all the energy we use and give away on a daily basis…its doesn’t have to be a crazy extravagant thing…just a walk, bath, nap, cuppa -alone, with NO interference, no social media, no work and no phones….just time for YOU. We give away so much energy on a daily basis, that self preservation is now essential so we can top our energy back up and allow our bodies and our minds to work to their full, true potential….

In this modern day, we take on too much, Especially Mums/Wifes….you do everything for everyone else…but what ABOUT YOU??? dont you matter? Of course you do…more than anyone else…remember its OK (and necessary) to be SELFISH!!!…..Stop trying to be superwoman and take on hr world….because in the long run its going to make you sick (and I dont always mean physical illness…mental and emotional illness too…and draining of all your energy and who YOU really are)

Start to get comfortable with time alone…I LOVE being along, I m deaf a introvert at heart – but present characteristics of an extrovert in my work life…but deep down I LOVE being alone, whether I am off for a walk, food, drink, or just sat reading and often meditating…I LOVE my own company (and yes thats because I am frigging amazing haha) all jokes said though…why dont YOU LOVE YOURSELF??? and if you dont….you cant expect others too..

Happiness and Love start within, are created within, I dont believe they are from external forces…..in my opinion it all starts within and unless you are happy with YOU and you LOVE YOU….then it cant be found in anything or anyone…yes things and people can ADD to your happiness and bring MORE love…but they cant create it…thats all done to YOU

We often (and I am sooo guilty of this) believe that we are only successful if we are busy!! Crazy hey…but I used to fill all my “empty Space” with work and just keeping my self “busy” in the hope Id be more successful and more happy…when really all I wanted to do was slob in front of the TV and have a fucking chill……so yeh BIG lesson to be learnt here…LISTEN TO YOUR BODY – its giving you signs all the time

Busy doesn’t equal Success

LISTEN TO YOUR BODY…its will often start giving your “physical” pain in order for you to LISTEN to it….so nip it in the bud before that happens

Our brains are constantly working….phones, social media, work, emails, TV, responsibilities ….the brain needs a break too.

LOVE YOU – think of all the people who love you – they do for a reason right? because you are worth it (flick ur hair in the style of L’Oreal if you must) but they love you because they see something special in YOU…..so start looking deeper and seeing that same something special.

You cant pour from an empty cup…..take care of yourself first!!!

Take time out for YOU…..Its NOT a bad thing, its essential!!!

Start NOW

Jen x

It’s OK not to be OK

It’s OK not to be ok…..did you know that?

It’s OK to feel a bit shitty
It’s OK to eat that piece of cake/pizza/chocolate
It’s OK if you missed 1 workout
It’s OK if you chose that extra hour in bed
It’s OK if you didn’t go to “that” class
It’s OK to cry
It’s OK to have that Prosecco
Its OK to have body hang ups
It’s OK to not always be loving your body
Its OK if you chose to chill & watch the soaps
It’s OK if the washing is piled high
It’s OK to be “selfish” and have some time for YOU
It’s OK not to be OK

We are all human and during our time in this physical body there re going to be times when we are NOT OK….but do you know what? Yes you’ve guessed it…ITS OK!!!

Not everyday is going to be sh*ts and giggles
Not everyday is going to be amazing and all daisies and sunshine

If you slip up…so what?? We are all human – end of

Feel how you wanna feel
Live how you wanna live

BUT ALWAYS REMEMBER the chances of you being here right now are 4 trillion to one…yes I am not kidding…so remember how much of an amazing human being you are….and that everyone (even if they dont admit it) had times when they DONT feel OK…and do you know what’s…thats actually OK

LOVE Yourself
LOVE your body
Show gratitude always
Live YOUR life how you want to

But always remember that if you are having a crappy day…ITS OK (just try not to wallow in it, recognise it, accept it and MOVE ON)

We are all imperfect Human Beings

It’s OK not to be OK – it doesn’t make you weak, you could never be weak…you are alive and thats the hardest thing to be….Im so proud of YOU

Jen x