“Personal Training” – its called that because its “Personal” to the person who presents themselves infront of you every session….to me it doesn’t matter what I have planned for a session, sometimes I need to ask my client show “they” are feeling today…and sometimes the session will change. This week I changed my 1 of my PT sessions to a Yoga session from what I originally had planned…to suit the needs of both of my amazing clients, who work in stressful jobs. You see “exercise” is essentially another stress (good and bad) to the body…..and we all have what I like to call a “Stress Bucket” and if you keep adding to your stress bucket eventually it will overfill and cause health problems….I didn’t want to add to my clients stress buckets this week…I wanted to help take some of that away whilst also giving them the amazing benefits of a workout…so that was it, It was quick thinking but I listened….I listened to my clients – how they were feeling and what they “needed” – not what I “wanted” them to do….You see its a “personal” experience and PT isn’t all about “beasting” ur clients and making them feel sick and sweat like a b*tch…NO IM SORRY but its NOT….its about creating an experience, a session that will not only fulfill their physical needs but also their mental and emotional needs…..When I take on a client, everything I do/say/email/be with them is personal to their journey…to their health and their wellbeing, because its not about ME – its about them!! I create an experience of wellbeing, a safe place that they can train, be themselves and LOVE their bodies….and I like to think I build a relationship in which I can coach them to also fulfill their dreams and manage daily emotions and stressors they may face….I use both my skills and experience as a qualified PT and Life Coach with all my clients…..meaning they get a different experience than just “training”……I thank my clients Jem and Ana….for allowing me to bring this into our session and for embracing it – you see to me…thats what it is all about.

Turmeric

Turmeric is the root stalk of a tropical plant that’s part of the ginger family. One of the main components of the spice is a substance called curcumin which has potentially healing properties. It has long been used as a powerful anti-inflammatory in both the Chinese and Indian systems of medicine

I like to sprinkle on scrambled egg, steamed veggies, add to smoothies and juices…or you can make 1 of my wellness shots (see earlier articles)

Its a very strong colour and also flavour….and can be added to all cooking and drinks….Im not a BIG fan of spices but Turmeric for me is a winner.

Turmeric has powerful antioxidant & Inflammatory effects and this explains why many people with joint disease find relief when they use the spice regularly. Its antioxidant actions enable it to protect the colon cells from free radicals that can damage cellular DNA

It is now believed that chronic, low-level inflammation plays a major role in almost every chronic, Western disease. This includes heart disease, cancer, metabolic syndrome, Alzheimer’s and various degenerative conditions
Therefore, anything that can help fight chronic inflammation is of potential importance in preventing and even treating these diseases.

It turns out that curcumin is strongly anti-inflammatory, it is so powerful that it matches the effectiveness of some anti-inflammatory drugs. Arthritis is a common disorder characterised by joint inflammation. Many studies show that curcumin can help treat symptoms of arthritis and is in some cases more effective than anti-inflammatory drugs.

Turmeric helps the body to destroy mutated cancer cells, so they cannot spread through the body and cause more harm. Curcumin leads to several changes on the molecular level that may help prevent and perhaps even treat cancer (the sciencey bit)

Enhances liver function and helps the liver’s ability to detoxify

Good source of vitamin B6

Cholesterol-lowering effects are the result of the curry spice’s active constituent, curcumin,

Growing evidence suggests that turmeric may afford protection against neurodegenerative diseases. Curcumin can cross the blood-brain barrier and has been shown to lead to various improvements in the pathological process of Alzheimer’s disease.

Curcumin has shown some promise in treating depression. There is also some evidence that curcumin can boost the brain neurotransmitters serotonin and dopamine

See…you NEED Turmeric in your life….

It has endless benefits

Jen x

I LOVE AVOCADO’S – who else is with me??

Avocado!

Nutrient Rich
Good source of Healthy Fats
Help towards weight loss
Avocado might just help fight inflammation, thanks to its oleic acid content
contains over 20% of your daily dose of Vitamin E which protects body tissue from damage by free radicals, thought to play a role in ageing.
Instead of buying expensive Vitamin E enriched skincare creams, eat avocados or try avocado oil and fight ageing from within!
Helps reduce cholesterol
Avocados contain a good helping of bone-healthy nutrients including Vitamin K, copper and folate.
Avocado extract has been proven to reduce symptoms of arthritis of the bones (osteoarthritis). Thanks to its anti-inflammatory benefits, it may even relieve other sorts of inflammatory-related aches and pains too
Aim to hit your fibre target by eating more avocado – one fruit contains 13 grams, around 54% of your recommended daily fibre intake!
They’re loaded with folate, potassium, Vitamin C and Vitamin B6. – great for expectant mums
Adding an avocado to your lunchtime meal may help you avoid the 3pm slump! Of all three macronutrients (carbs, protein, fats), fat is the most concentrated source of energy for our bodies.
Healthy fats provide a slow, steady stream of energy so you can power right through the workday. In addition, when they’re eaten along with a carbohydrate, they slow the digestion of the carbs, meaning you won’t suffer the energy-zapping sugar crash that typically follows simple carbs like white bread.
Avocados are a great source of the B vitamins, which help you fight off illness and infection. They also give you plenty of Vitamin C and E – both natural immune boosters.
Copper is a brain stimulant, which is why avocados can be classed as a brain food. After all, they do contain almost 20% of your daily copper needs.

Reasons to LOVE Avocado
* No matter what eating guidelines you follow, the humble avocado works for all!
* Avocados are packed with beneficial nutrients to enhance the nutrient quality of your meals.
* Substitute butter and margarine for a healthy spread of avocado. You’ll boost your nutrient intake, and it tastes great! 
* Not a fan of fruit? Avocados are actually a fruit, so they count towards your fruit intake!
* Avocados are always in season so you can enjoy them all year round!
* Known for guacamole, dips, and other savoury dishes, yet avocados are appearing more and more in sweet dishes too. Think chocolate mousse, ganache, smoothies and ice cream!
* They’re low in sugar – They may be a fruit, but they contain less than 1g of sugar per ounce! WINNER!!!!!
* Great Baby Food – They’re firm enough for tiny fingers, yet mash-able and soft enough to be gentle on gums. Rich in healthy fats, fibre, and other nutrients, it makes a great addition to your baby’s first foods.
* Over 75% of the fat content in an avocado is great for your heart! In fact, having more of these healthy unsaturated fats is better for your heart than eating low fat!
* Simply cut an avocado in half, and fill with all sorts of things, even bake an egg in it
* They nourish your brain and nervous system – 1 serving of avocado contains 3.5g of unsaturated fat required for healthy brain and nervous system development
* They make all things creamy and delicious! Add some avocado to smoothies and shakes
* They have more potassium than a banana! – Bananas are known for their potassium content, but per 100g, the avocado fruit contains 485mg of potassium, that’s 127mg more than bananas! 
* They make a satisfying snack – All you need is a little himalayan salt, cracked pepper and a spoon! 
* There are plenty of ways to eat them -You can grill them, bake them, or eat them raw. 
* You can make ice cream with avocado! A brilliant, dairy-free, vegan alternative to store-bought ice cream varieties, simply blend 1/2 an avocado and a squeeze of lime juice with 2 tbsp of maple syrup and 1 cup of your milk of choice. Pour into ice block moulds and freeze. Delicious!

Food Cravings & Your Menstrual Cycle.

This is something that is very common amongst us Ladies…so common indeed that research shows at least 70% of women suffer from Food Cravings, Mood Swings and Irritability during their period.

Food Cravings are often a result of hormonal imbalances/hormones out of control…very often tied to inadequate Nutrition. Fluctuating hormones also have an effect on Brain Chemistry (Seretonin is a Brain Chemical…this will make more sense as you read on) So really to avoid any Food Cravings, its time we looked at our Diet and sorted our Hormones out…and YES it really is that SIMPLE!!!

During your period, do you get an intense craving for sweet, sugary foods? desperately seeking chocolate? Please know you’re not alone in these cravings, surveys have found that 50% of women consume more junk food during “Time of the Month”, typically eating more sugary foods, processed foods and takeaways. Many women really crave chocolate just before their period is due. This is because chocolate contains tryptophan which helps the release of serotonin in the brain. Serotonin is one of the mood enhancers of the brain, and as we often feel moody around our period, eating chocolate really can make us feel better!

Because of other properties that are in chocolate, like potassium, phosphorus, copper, iron, zinc, and magnesium many doctors recommend that one square of dark bitter chocolate a day can actually be good for your general health.

I have been contacted by tons of women regarding this, especially as it plays havoc with some peoples lifestyles and tends to see them falling off the wagon and scoffing the BAD foods during this time of the month, but as I am sure you will agree we can’t keep using “time of the month” as an excuse…..as much as we would love too.

Before we start let me just say that having Cravings does NOT mean you have a lack of willpower….so STOP blaming YOUrself and just chill….and dont blame yourself, because by doing this you will only make your mood worse and your cravings will re-appear

OK…so yes every woman is different, but typically the menstrual cycle last 28 days in total…..with hormones floating around all over the place during this time….heres the geeky sciency bit – more over Einstein:

“As Estrogen Levels fluctuate, so does Cortisol (the stress hormone) Levels, but the body wants to keep both of these levels even..therefore it causes us to “crave” Carbs/Bad Fats……and in walks the chocolate. Serotonin (Yeah I am sure you have all heard of this gem) is a brain chemical that gives feelings of contentment (Food and Exercise can trigger Seretonin by the way….but I know food is the more likely source for many) When Cortisol is elevated and Seretonin is Low we crave sugary foods, and this is simply because the body knows that simple carbs (bad carbs) will raise the Seretonin levels fast and this will more than likely be something you have all experienced – let me break it down – You dont control the signal that causes the carb/sugar craving, its the “simple” carbs that quickly release the Seretonin and then you feel “good” for a little bit and  then you CRASH (mid afternoon lull…when u reach for that mars bar?? ring a bell??)…and so it begins again…the Vicious Cycle.

When Seretonin is low…the brain needs a “pick me up” but as it is related to hormonal imbalances, sometimes the signals to the Brain get mixed up….which causes the Simple Carbs to step into action”

Magnesium Deficiency has also been known to cause these imbalances and cravings in Women (not just at times of month either)…so if you are not eating the right foods to get Magnesium into your diet, it may be worth supplementing with Magnesium!

It may also be worth keeping a “Food and Mood” Diary, by recording the type of foods you eat and if there is any emotional connection to them…you may be surprised and will more than likely see a pattern. Also keeping a Food Diary and noting what you eat during your period and how you felt…again you may see a pattern, you may be surprised at how linked they are. Food cravings are often a way for the body to compensate for missing nutrients that it needs.

Food cravings are often a way for the body to compensate for missing nutrients that it needs. For example eating foods containing magnesium and potassium  (green veggies, fruit or even taking a good magnesium supplement before bed, as this also aids with sleep and muscle recovery) is helpful if you have a tendency towards depression during your period. Low serotonin levels also play a part in depression, and eating chocolate and carbohydrates can help raise your serotonin levels.

So…before you grab that mega big choice bar, have a little look at what your diet looks like and if you need to supplement with magnesium…..

AND FINALLY if you MUST have chocolate go for good quality DARK Chocolate…just 1 square is all you need

Jen x

I quite often get asked what I do in between teaching my classes or training clients – I think sometimes people think I sit and watch daytime tele …so I thought I’d give u an insight into what my days sometimes consist of

My Own Training

Classes (2-4 a day) or Clients – or on some days both

Eating – obv!
Emails
Social media (Facebook, Twitter, Instagram) Posts
Website
Writing Client Programs
Planning and Writing Class Routines
Researching and then writing articles
Reading
Looking for new ideas for classes (constantly) online
Accounts/Tax
Sort insurances/Music Licences
Sort and find new music for classes
Answering FB Messages and Emails
Marketing
Promoting my services
My own Personal Development
Studying for courses
and there is so much more

You see I do EVERYTHING myself…I dont have an accountant, admin person, social media assistant, someone who answers my email…..and when I go to classes…the routines dont just pop into my head…I plan and prepare everything

You see all this stuff Ive just mentioned all goes on behind the scenes and its the stuff I DONT get paid for (financially)….Its what i do to make my business bigger and better, its what I do to move me forward both as a person and as a business….I do it because I love my little business…..but dont be fooled its hard graft – but no-one ever see’s this side of things

So if you ever think “oh its easy for u – you just teach a few classes and thats it” – you are sooo wrong, Im am not just a class Instructor or a personal trainer…..I am a business woman who runs a small but successful Health and Fitness and I am always striving to move it forward and make it work for me.

I am so happy YOU are part of OneBody Fitness and have helped to be part of its ongoing success and for that I am grateful

Jen xxx

Food Cravings & Your Menstrual Cycle.

This is something that is very common amongst us Ladies…so common indeed that research shows at least 70% of women suffer from Food Cravings, Mood Swings and Irritability during their period.

Food Cravings are often a result of hormonal imbalances/hormones out of control…very often tied to inadequate Nutrition. Fluctuating hormones also have an effect on Brain Chemistry (Seretonin is a Brain Chemical…this will make more sense as you read on) So really to avoid any Food Cravings, its time we looked at out Diet and sorted our Hormones out…and YES it really is that SIMPLE!!!

I have been contacted by tons of women regarding this, especially as it plays havoc with some peoples lifestyles and tends to see them falling off the wagon and scoffing the BAD foods during this time of the month, but as I am sure you will agree we can’t keep using “time of the month” as an excuse…..as much as we would love too.

Before we start let me just say that having Cravings does NOT mean you have a lack of willpower….so STOP blaming YOUrself and just chill….and dont blame yourself, because by doing this you will only make your mood worse and your cravings will re-appear – and in walks “Emotional Eating” (article on this coming soon)

Do you find that as it gets to that time you crave sugery, fatty, crappy foods?

Do you find you just wann say f**k it to the diet and scoff your face?

Is exercising the LAST thing on your mind?

Dont be afraid to say YES to any of the above…because you wont be alone. I myself have been there, and its more common than we all think, we are not strange and not monsters (although I am sure your partners/kids may think you are – so get them to read this too)

OK…so yes every woman is different, but typically the menstrual cycle last 28 days in total…..with hormones floating around all over the place during this time….heres the geeky sciency bit – more over Einstein:

As Estrogen Levels fluctuate, so does Cortisol (the stress hormone) Levels, but the body wants to keep both of these levels even..therefore it causes us to “crave” Carbs/Bad Fats……and in walks the chocolate and crisps. Serotonin (Yeah I am sure you have all heard of this gem) is a brain chemical that gives feelings of contentment (Food and Exercise can trigger Seretonin by the way….but I know food is the more likely source for many) When Cortisol is elevated and Seretonin is Low we crave sugary foods, and this is simply because the body knows that simple carbs (bad carbs) will raise the Seretonin levels fast and this will more than likely be something you have all experienced – let me break it down – You dont control the signal that causes the carb/sugar craving, its the “simple” carbs that quickly release the Seretonin and then you feel “good” for a little bit and  then you CRASH (mid afternoon lull…when u reach for that mars bar?? ring a bell??)…and so it begins again…the Vicious Cycle.
When Seretonin is low…the brain needs a “pick me up” but as it is related to hormonal imbalances, sometimes the signals to the Brain get mixed up….which causes the Simple Carbs to step into action.

How many of you are guilty of this?

How many of you know this is what happens but still reach for the sugary snack??

How many of you actually want some chocolate now? (haha Joke of course)

(and thats about as much sensible, sciency stuff youll get off me ha)

Magnesium Deficiency has also been known to cause these imbalances and cravings in Women (not just at times of month either)…so if you are not eating the right foods to get Magnesium into your diet, it may be worth supplementing with Magnesium!

It may also be worth keeping a “Food and Mood” Diary, by recording the type of foods you eat and if there is any emotional connection to them…you may be surprised and will more than likely see a pattern. Also keeping a Food Diary and noting what you eat during your period and how you felt…again you may see a pattern.

Reduce Salt intake

Avoid Caffiene and Alcohol

Stick to Complex Carbs (fruits, veggies) and avoid all those stodgy Simple Carbs (Bread, Pasta, biccies, cakes….you know your favs)

And if you do resort to the odd choccie bar when you are at this time of the month…dont beat yourself up about it, just move on…its not the end of the world, but try and find yourself some “Healthy” alternatives!!

Want to stop the cravings?

Sort your Nutrition out – which will sort your hormones out – which will help curb those cravings < SIMPLE?? Cos it really is that easy, but are you in the right mindset to do this?

I really hope this has helped and shed some light on WHY we seem to crave the bad stuff when we have our period….

If you need any further info get in touch

Jen x

Ok…so I wasn’t sure if I was ever going to write this but if I am honest its been playing on my mind so I thought…why not because I am sure there are a lot of other people out there who may be feeling the same and dont want to speak up our aren’t sure how to.

Now this is a very personal post and something that has affected me lately.

So last week I was trying on some stuff for my holidays, and I tried on a pair of shorts from last year and I couldn’t fasten them and that was it…final straw…I had a meltdown!!!

I dont train to be skinny and I dont do what I do to be skinny…now I do understand that some people are naturally skinny and thats fine…its not what Im on about

So I have been thinking and there is a LOT of stigma around the Image of Fitness professionals….everyone seems to assume that because you work in the Fitness Industry…you are a size 0 with a six pack….well Ive got news for you that just isn’t the case. You see all these images on Instagram and people are like wow….but half of the time the people in the images dont even look like that. Social media has a LOT to answer for when it comes to the whole body image thing and if Im being honest its never bothered me….I dont really look at it like that, but it does add to the pressure.

Do you know what is TRUE??? That I over train way TOO much… I do about 3-5 classes a day 5 times a week and more if I cover classes, I then train 5-6times a week for myself with a mix of Weights and HIIT Training….I eat at crazy times and between classes (yes its all healthy) but you see I overtrain and my body is probably in a constant state of “cortisol overload”…which is the stress hormone and we all know what stress does to the body…..so really???

People assume that because you are in the fitness industry you will always be in the best shape ever and that you eat dust and thats it……and that we all become in this industry to be skinny and stuff….WOW!!!!!!

The industry isn’t about that (well not for me anyways) I am what I am, I dont wanna be silly skinny, I wanna be healthy!!! The Goal is Health

Now I train HARD and as well as that I teach about 15 classes a week…..now a few months back whilst training an older man stopped me at 1 of the gyms and said “You trying hard dont ya, you would think you would be in better shape”….now Im a tough cookie and at the time I came back with a sarky comment, and brushed it off….but I dont care how “tough” you are…that sh*t affects you….Ive had comment likes “you should be like this (holds little finger up) the amount you train” “oh you work in fitness, would never of guessed”……I had a small rant about this on Facebook when it happened…but it goes deeper than that

It is NEVER OK to make a negative comment about someones body image!!! END OF!

Anyways….so yeh it did get to me….so I spent the next morning just staring at myself in the mirror in my underwear just feeling disgusted in myself….I am the first to admit that for the amount I train and how I look after myself that I am not in the best shape I could be in, and I hold my hands up to that….BUT it still hurts when other people notice or make comments.’

I know I could be in better shape…..but I dont ever put myself down about it, well not until all this happened!

Now I am all for who cares what anyone else thinks…but its a game changer when you actually feel that way about yourself too.

Ive NEVER wanted to be skinny…Ive got to much junk in the trunk and I like food too much (albiet healthy) to ever been silly skinny…..my goal has always been “health” and wellness and just living a healthy life and looking after myself….Im not bothered what the scales say, as long as I feel good, look good and I am healthy and able to live my life……but I dont feel good and especially after comments of late

We all have days when we feel frumpy/fat/bloated and we dont feel our best dont we?? Imagine having to stand up infront of a room full of people and try to inspire them and be the picture of health when you feel disgusted in yourself and you wonder how they must look at you and think “eewww”

Ive never really been self conscious…Im comfortable in my own skin and own it…..but I will admit of late I havnt been feeling too good…..and when people make snide little comments it winds me up to death, now as I said earlier I have had a few comments made to me about how I look and that basically I should be in better shape for what I do…now even though it has gotten to me – I brush it off, carry on regardless still eat and train…..BUT say that to wrong person and it could spiral completely out of control…..and could make someone ill

So my point?? Please think before you comment on some one and their image

Dont think that everyone in the fitness industry is a size 0

People in this instagram posts DONT look like that…..

Stop trying to be someone

Own your SH*T

Have confidence in your body – its an amazing shell that you have to live in……worship it and cherish it and nourish it

Top 10 Nutrition Tips

1. Avoid Alcohol & Caffeine – nothing good comes from these, they put toxins into the body, deplete it of all nutrients & give you a temporary high
2. Remove all Processed Food (inc takeaways) – full of chemicals, E Numbers and rubbish…especially all those microwave meals
3. Avoid Gluten – its in a LOT of stuff and so many people are sensitive to it, removed it an watch the bloat go – yes this means BREAD!!!
4. Totally Eliminate Sugar – its the Devil – seriously it is!!!
5. Replace Dairy with a healthy alternative – Almond, Rice, Coconut, Oat
6. Eat You Greens – Broccoli, Spinach, Kale, Asparagus….get them in
7. Eat your “Good Fats” – not all fats are bad
   (good fats: Avocado, Coconut Oil, Nuts & Seeds, Butter (grass fed)
8. Breakfast – its the start to your day, your fuel – avoid toast & cereals & opt for eggs, good fats and greens
9. Stay Hydrated – water water water – add lemon/lime slices for refreshment – drink herbal teas
10. Use Coconut Oil – cooking, hair, skin, smoothies – the uses are endless

Get savvy with labels on food…..its not all about the calories, check the sugar content!!!

Low fat = Chemical sh*t storm – so many chemicals added to make it taste good.

Fat isn’t BAD – yes some fats are (trans fats) but there are good fats at the body needs them

SUGAR is the devil – just get rid

We all know the bad choices we make after drinking alcohol – so dont do it

Give your body what it needs and deserves – Good Nutritious Food, Adequate Hydration and Exercise – its doesn’t have to be complicated

Diet Fads and Workout Fads

This is going to be a short but sweet Article (she says)

Diet Fads and Workout Fads…..DONT WORK IN THE LONG RUN

The End…

haha joking of course but really….its pretty much the truth.

Diet Fads – there are far too many of them to even mention here….but I think you know what I am getting at, yes the QUICK FIXES that promise the world….and yes Ill admit in the “short term” they may help you lose “weight” but “long term” quite often they are doing more damage than good……messing with your metabolism, your hormones and your life…..so please stay away from these crazy, daft and dangerous quick fixes

Workout Fads – now this is a different kettle of fish because yes the workouts will “work” but a lot of these fads soon fade….something when it first comes out is BIG and everyone attends but after a few months/years it soon quietens off and then something else will be along in its place……there is nothin wrong with getting into these fads, but all I will say is make sure they work for YOU

I told you it would be a short one because I will be honest I could rant about DIETS all day long, but I think I made my point

Jen x

This blog is all about “being stuck in a rut”

Its happened to us all at some point during training.

The body will get used to a certain way of training/certain classes etc and eventually you will get bored or literally get stuck in a rut…..and even maybe the results you are after may plateau

My BEST piece of advice for this is _ DONT STRESS, Take some time off to rest the body (because thats probably the underlying reason why you are feeling that way) and come up with a new plan.

Dont beat yourself up, its the worse thing you can do because by doing this you are never going to move anywhere because you will be in a negative frame of mind.

There are times in everyones life when we get stuck in a rut and not just with exercise just in general – I think this is a sign, a sign that things need to be re-evaluated and you need to see whats going wrong and change it……

The worst thing to do is stay in this rut, and keeping beating yourself up and have that negative inner dialogue going on, because this isn’t going to change anything.

If we think in regards to exercise and diet…..

If you feel you are stuck in a rut with your training, firstly thick WHY…..is it because you aren’t seeing results? are you bored?….think of WHY first and then go from there, after 6-8 weeks we need to mix it up otherwise the body just becomes used to it….so maybe thats the problem??

If you are eating the wrong food maybe thats affecting not only your weight but your mood and your energy…..have a look and make a food diary and look and see what you are or aren’t eating.

Sometimes we just need to take a step back and look at the bigger picture and not stress to much about it….I know this sound like a cop out answer but really it is the only answer

If you are seriously stuck in a Fitness Rut…here is my TOP TIPS:

• Take a break
• Dont stress
• Dont beat yourself up
• Try something new
• Have a massage – seriously – chill that body out
• Get a Trainer – if you need that extra help
• Attend a class
• Write a list (i love lists haha) and see what you can and cant change

Its OK to feel this way, it happens to the best of us

Just take time for YOU

Jen x