When you first start out training, or are training for something specific or simply just in the zone….then even the thought of “resting: can freak you out and you start thinking all kinds and telling yourself that it will be the end of the world if this happens and that you will lose any gains/strength/stamina…..when in fact by over training and being “too obsessed” you could actually be doing all of that and more.

Its OK to be dedicated and motivated…..believe me, we need more of that in the world….but there needs to be a point where we need to let our bodies recover.

Without adequate recovery, your musculoskeletal system, nervous system, and immune system become compromised and this then puts you at a greater risk for injury, weaknesses in training and illness. Your body’s hormonal response to the deterioration of these systems is often a state of sympathetic arousal—your “fight or flight” response—which floods your body with high levels of catabolic hormones like cortisol. None of these things are good for anyone!!!

Rest days are an essential part of training, time off allows your body and mind to fully recover and grow…..don’t believe me….then think about how you feel after a bad night sleep/rest: Your cognitive skills are fuzzy and your body starts to fall into a catabolic (breaking down) state, which can skyrocket stress, drain any muscle strength, and cause mood shifts…..well lo and behold this is exactly what NOT resting does to your body!!

If you Never take a day off, then you are just setting the body up for a breakdown. You become more susceptible to muscle soreness, a suppressed immune system, improper sleep, a decrease in strength and performance, and injury….not to mention mood swings, irritability and weird eating patterns.

Use your rest days to reflect on how far you’ve already come and acknowledge and be grateful for your body, willpower and dedication……see it as a positive thing and don’t beat yourself up for resting, as it wont get you anywhere.

If you are bored stiff indoors then go for a casual walk or yoga class/light swim…something that isn’t taxing on your body…but doesn’t make u go stare crazy either. Don’t be competitive and wonder what you can achieve just be!!! BUT REMEMBER there is nothing wrong with lying on the couch watching a film….its ok to rest up (just don’t accompany this with a take away and munchies….and then your sound)

I know that sometimes mustering up the motivation to work out is a challenge, and then other times, like when we’re really determined to reach a goal or we feel like we need to make up for lost time, the opposite is true.

Sometimes we take on that frantic “must work out every day” mindset and completely forget that one of the most important parts of exercising effectively is giving our bodies time to recover….because if they don’t recover they cant change…so your training becomes pointless.

Plan your weekly workouts….but also plan your rest days and if you are worried you will just sit and think about working out..then make plans…plans that don’t involve the gym or training…go shopping. meet friends, read a book…anything..stimulate your mind and rest the body.

Trust me…..YOUR BODY NEEDS REST DAYS!!!!

My Story

So I wanted to share the story of OneBody Fitness…..it is into its 7th year now and I wanted to just tell the story of how it all started.

I qualified in Fitness back in 2004 and worked as a PT firstly, I then moved abroad and worked in a  gym in Greece in 2005 which was a great experience. I have worked in various gyms as an instructor and worked my way up to management in 2 jobs. I qualified for teaching Classes in 2006 and then Sports Massage in 2008…..Ive continually added to my qualifications buy attending courses and seminars every year and I spend a lot of my free time researching, reading and writing articles like this.

Before I started out on my own I worked as the Senior Fitness Instructor at Lifestyles Picton….I learnt a LOT during my years there…..from management of myself and others to just general life skills and I will ALWAYS be grateful to Liverpool City Council for all the opportunities that I had there….but I knew in 2010 that I wanted greater things.

At the start of 2010 I had typed up my resignation (I wasn’t happy at all…..and I was stressed and just a mess basically) and it sat in my glove box in my car for months and months and then 1 day I pulled up for my early shift and thought “NO I cant do this anymore” and I dated the letter and walked in and handed it to my manager…..it was a shock, so as much as Id thought about working for myself, I now had 6 weeks to get my sh*t together and get my business started

So fast forward to Sept 2010 and I had my last day at the job, now I had of course thought about my business…but WOW it was really happening now. During the time when I handed my notice in I worked my ass off….as well as my 37.5hr a week job I was teaching extra classes and early morning bootcamps and working late nights and weekends to set everything up.

Not long after leaving my long term relationship of 7 years ended, I know the job had a BIG part to play in it and I was devastated – heartbroken to be exact…but it was my business that got me through it because I had a focus and a purpose and a distraction!!!!

During the past 7 years its been a mix. A real challenge……long working days/7 days a week….times when I thought I wanted to give up….and years without a holiday, Ive tried lots of different things….things have failed and some had succeeded, Ive met hundreds of amazing people and got to be a part of peoples lives. Ive taught different classes at lots of different venues, trains clients, sports massage. There has been days where I dont know if this is for me anymore and days when I am so utterly grateful for what I have and what I have built…..the latter more often.

Id say the first few years where the hardest….because everything was built from scratch – and everything was done by me, so I had to start from the bottom and implement all my ideas and work stuff. The website/emails and everything else is all me…..so yes Id say the first few years I worked my ass off…not to say I dont now because I do, but now I have a framework for most things, Ive learnt from my mistakes (and I still am learning) and Ive grown as a person and as a business…..now 7 years on I still work hard, but I now have a base and I am established and I am a lot more open to what I want….so its definitely been a learning curve

I am so grateful for what I have and I Love my little business and I am not ashamed to say I am proud of myself and proud of what I have achieved and how far OneBody Fitness has come in the past 7 years

I absolutely LOVE my business and I dont see it as work, thats probably why I sometimes spend my Sat Nights in working. There is so much more than what you SEE…the “Behind the Scenes Stuff”…but thats another article.

I would like to end by saying I am so grateful to each and every person who comes or has ever come to my classes/trained with me etc…..I love each and everyone of you and your energy is infectious and keeps me doing what I LOVE

I wouldn’t change it for the world and I wouldn’t change the past 7 years because all of the experiences have got me to where I am now (good or bad)

Here’s to many more years….I cant wait to inspire and help more people <3

So thats the story (in a nutshell) of OneBody Fitness

Jen x

So when it comes to Nutrition I am a pretty Plain Jane – I don’t really add spice to stuff and I never use any sauces or anything processed to my food BUT….below I have outline my absolute fav and I wanted to share them with you and also outline some of the amazing Health benefits from using them
All of the below can be bought in any health food shop and most supermarkets or on amazon online! if you can get organic even better

Ginger

• I have Loose Leaf Tea, Fresh ginger and add to cooking, smoothies and juices
• Has a long history of use for relieving digestive problems such as nausea, loss of appetite, motion sickness and pain
• Contains very potent anti-inflammatory compounds called gingerols.
• Gingerols, the main active components in ginger and the ones responsible for its distinctive flavour, may also inhibit the growth of human colorectal cancer cells.
• Ginger extracts have been shown to have both antioxidant, anti-inflammatory and anti-tumour effects on cells.
• Warming on a cold day and can help promote healthy sweating, which is often helpful during colds and flus. A good sweat may do a lot more than simply assist detoxification.
• Very effective in preventing the symptoms of motion sickness, especially seasickness
• Anti-vomiting action has been shown to be very useful in reducing the nausea and vomiting of pregnancy
  Ginger has been shown to be effective against exercise-induced muscle pain
  Ginger appears to be very effective against menstrual pain when taken at the beginning of the menstrual period.Turmeric 
• This is strong in colour and flavour and I don’t add much, but I sprinkle on scrambled egg, steamed veggies, add to smoothies and juices!!
• Long been used as a powerful anti-inflammatory in both the Chinese and Indian systems of medicine
• Significant anti-inflammatory activity in a variety of experimental models. Even more potent than its volatile oil is the yellow or orange pigment of turmeric, which is called curcumin and it produces no toxicity.
• Has powerful antioxidant & Inflammatory effects.
• It’s combination of antioxidant and anti-inflammatory effects explains why many people with joint disease find relief when they use the spice regularly
• Antioxidant actions enable it to protect the colon cells from free radicals that can damage cellular DNA
• Helps the body to destroy mutated cancer cells, so they cannot spread through the body and cause more harm. A primary way in which curcumin does so is by enhancing liver function.
• Amazing effects of turmeric on 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.Cinnamon 
• I had to my smoothies, porridge oats, herbal teas and any baking…always get that warming feeling from it
• Lower blood sugar levels, reduce heart disease risk factors
• Loaded with powerful antioxidants which protect the body from oxidative damage caused by free radicals and the antioxidants in it have potent anti-inflammatory activity
• It helps the body fight infections and repair tissue damage.
• It can dramatically reduce insulin resistance, helping this incredibly important hormone to do its job
• Well known for its blood sugar lowering effects.
• Two compounds found in cinnamon appear to inhibit the buildup of a protein called tau in the brain, which is one of the hallmarks of Alzheimer’s disease
• Not only does consuming cinnamon improve the body’s ability to utilise blood sugar, but just smelling the wonderful odour of this sweet spice boosts brain activityMaca Powder (or maca root)
• Maca Can Improve Your Mood
• Several studies have shown that maca can enhance your mood.
• It’s been associated with reduced anxiety and symptoms of depression, particularly in menopausal women
• * It May Boost Sports Performance and Energy Maca root powder is a popular supplement among bodybuilders and athletes.
• It has been claimed to help you gain muscle, increase strength, boost energy and improve exercise performance
• It May Help Relieve Symptoms of Menopause
• Menopause is defined as the time in a woman’s life when her menstrual periods stop permanently.
• The natural decline in oestrogen that occurs during this time can cause a range of unpleasant symptoms.
• It’s Highly Nutritious
  Maca is a rich source of vitamins, minerals, enzymes, amino acids (20 different kinds — that’s just about all of them!), and antioxidants
• Balances Hormones
• For those struggling with anxiety, stress, depression, or mood swings, maca may help alleviate these symptoms, though the evidence for this is anecdotal and its use shouldn’t replace professional treatment.
• Hormone balance is key to regulating sexual function, mood regulation, disease prevention, and much more. Maca’s ability to balance hormones is often credited to its stimulation of the hypothalamus and pituitary glands. It may be the phytonutrients contained in maca that work to balance the endocrine system.
• Physical and mental energy Maca has been used as a remedy for ongoing fatigue. If you find yourself tired much of the time, experiment with maca to see if it helps. Just a small amount could be exactly what you need for a boost! An increase in mental energy and focus has been reported as well.Raw Cacao (and this doesn’t include “cocoa” – they are totally different)
• If you find the taste of cacao too strong, add coconut milk, rice, or nut milk. Avoid dairy, as it will prevent antioxidant absorption
• Get Happy With Cacao : Some days you just need to find your bliss – cacao is one of the healthiest foods, you can consume. Cacao contains the mood improver, anandamide – known as the bliss molecule, which creates a feeling of euphoria.
• Balance Hormonal Mood Swings: Cacao boosts brain levels of serotonin, the feel good brain chemical. When women are experiencing PMS serotonin levels drop dramatically. The benefits of cacao are proven to boost the brain levels of calming hormones and restore feelings of well-being.
• Protect Your Heart and Prevent Cardiovascular Disease: Flavanols an anti-inflammatory and heart protective antioxidant found in raw cacao may protect against cardiovascular disease, reduce the risk of stroke, and help improve blood circulation.
• Create loads of energy and combat fatigue with one of the highest concentrations of magnesium found in this natural food source. Magnesium also helps to protect against osteoporosis, reduces type II diabetes, and lowers blood pressure
• Antioxidant  – 40 Times the Antioxidants of Blueberries
• Better digestion thanks to the fibre found in raw cacao, that stimulates the body’s digestive enzymes.
• Highest Plant-Based Source of Iron
• On a plant-based/vegan diet and looking for iron?  The search is over! Cacao is the highest plant-based source of iron known to man, at a whopping 7.3mg per 100g
•  A Natural Mood Elevator and Anti-Depressant
• Cacao is a great source of four scientifically proven bliss chemicals – serotonin, dopamine, anandamide and phenylethylamine.  These neurotransmitters are associated with cosy feelings of wellbeing, happiness, and can even alleviate depression.  A natural, healthy, delicious (and legal) way to get your happy buzz on.Lemons
• Lemons are alkalizing for the body: Lemons are acidic to begin with but they are alkaline-forming on body fluids helping to restore balance to the body’s pH.
• Lemons are rich in vitamin C and flavonoids that work against infections like the flu and colds.
• Your liver loves lemons: “The lemon is a wonderful stimulant to the liver and is a dissolvent of uric acid and other poisons, liquefies the bile,”.Fresh lemon juice added to a large glass of water in the morning is a great liver detoxifier.
• Cleans your bowels: Lemons increase peristalsis in the bowels, helping to create a bowel movement thus eliminating waste and helping with regularity. Add the juice of one lemon to warm water and drink first thing in the morning.
• Vitamin C in lemons helps to neutralise free radicals linked to ageing and most types of disease.
• Lemons contain 22 anti-cancer compounds, including naturally occurring limonene; oil which slows or halts the growth of cancer tumours in animals and flavonol glycosides which stop cell division in cancer cells.
• Support Heart Health. Lemons are a good source of vitamin C. One lemon provides about 31 mg of vitamin C, which is 51% of your recommended daily intake (RDI). Research has shown that eating fruits and vegetables rich in vitamin C reduces the risk of heart disease and stroke
• Soothes Toothache
• Helps reduce weight – lemons contain pectin – a type of fibre that helps you feel fuller longer
• Aids in digestion and detoxification
• Antioxidants in Lemons fight free radicals and helps smooth out the skin
• Boosts energy and moods..no need for the coffee and then the caffeine crash.

Im pretty sure there are thousands more benefits but I just want to outline the main ones (in my opinion)

Raw Cacao Hot Choc

I have a sweet tooth and whilst Im not the biggest fan of normal chocolate I do LOVE some dark choc….the more raw the chocolate the better for me.

Over winter a good hot drink of an evening all snug makes us fell better, but most conventional drinks are sugar ridden…so Ive done this

Raw Cacao Hot Choc:

1 Tbsp Raw cacao Powder

1 cup of dairy free milk (almond makes it creamy)

1 tsp Maca Powder

1 Tbsp Peanut butter (optional)

And here are the benefits:

• Raw Cacao (and this doesn’t include “cocoa” – they are totally different)
• If you find the taste of cacao too strong, add coconut milk, rice, or nut milk. Avoid dairy, as it will prevent antioxidant absorption
• Get Happy With Cacao : Some days you just need to find your bliss – cacao is one of the healthiest foods, you can consume. Cacao contains the mood improver, anandamide – known as the bliss molecule, which creates a feeling of euphoria.
• Balance Hormonal Mood Swings: Cacao boosts brain levels of serotonin, the feel good brain chemical. When women are experiencing PMS serotonin levels drop dramatically. The benefits of cacao are proven to boost the brain levels of calming hormones and restore feelings of well-being.
• Protect Your Heart and Prevent Cardiovascular Disease: Flavanols an anti-inflammatory and heart protective antioxidant found in raw cacao may protect against cardiovascular disease, reduce the risk of stroke, and help improve blood circulation.
• Create loads of energy and combat fatigue with one of the highest concentrations of magnesium found in this natural food source. Magnesium also helps to protect against osteoporosis, reduces type II diabetes, and lowers blood pressure
• Antioxidant  – 40 Times the Antioxidants of Blueberries
• Better digestion thanks to the fibre found in raw cacao, that stimulates the body’s digestive enzymes.
• Highest Plant-Based Source of Iron
• On a plant-based/vegan diet and looking for iron?  The search is over! Cacao is the highest plant-based source of iron known to man, at a whopping 7.3mg per 100g
•  A Natural Mood Elevator and Anti-Depressant
• Cacao is a great source of four scientifically proven bliss chemicals – serotonin, dopamine, anandamide and phenylethylamine.  These neurotransmitters are associated with cosy feelings of wellbeing, happiness, and can even alleviate depression.  A natural, healthy, delicious (and legal) way to get your happy buzz on.

• Maca Powder (or maca root)
• Maca Can Improve Your Mood
• Several studies have shown that maca can enhance your mood.
• It’s been associated with reduced anxiety and symptoms of depression, particularly in menopausal women
• * It May Boost Sports Performance and Energy Maca root powder is a popular supplement among bodybuilders and athletes.
• It has been claimed to help you gain muscle, increase strength, boost energy and improve exercise performance
• It May Help Relieve Symptoms of Menopause
• Menopause is defined as the time in a woman’s life when her menstrual periods stop permanently.
• The natural decline in oestrogen that occurs during this time can cause a range of unpleasant symptoms.
• It’s Highly Nutritious
  Maca is a rich source of vitamins, minerals, enzymes, amino acids (20 different kinds — that’s just about all of them!), and antioxidants
• Balances Hormones
• For those struggling with anxiety, stress, depression, or mood swings, maca may help alleviate these symptoms, though the evidence for this is anecdotal and its use shouldn’t replace professional treatment.
• Hormone balance is key to regulating sexual function, mood regulation, disease prevention, and much more. Maca’s ability to balance hormones is often credited to its stimulation of the hypothalamus and pituitary glands. It may be the phytonutrients contained in maca that work to balance the endocrine system.
• Physical and mental energy Maca has been used as a remedy for ongoing fatigue. If you find yourself tired much of the time, experiment with maca to see if it helps. Just a small amount could be exactly what you need for a boost! An increase in mental energy and focus has been reported as well.

Wellness Shots

I started making these about a year ago now, after reading up on juicing and also on the benefits of making these little shots. The are perfect for adding the good stuff into the body but they also help ward off nasty colds and flus……yes they are amazing

I LOVE Ginger so I add loads…but again personal preference

I juice it all together and also add Apples and the pour it into little plastic shot glasses and freeze – and take 1 out every night for the next day

Ginger

• I have Loose Leaf Tea, Fresh ginger and add to cooking, smoothies and juices
• Has a long history of use for relieving digestive problems such as nausea, loss of appetite, motion sickness and pain
• Contains very potent anti-inflammatory compounds called gingerols.
• Gingerols, the main active components in ginger and the ones responsible for its distinctive flavour, may also inhibit the growth of human colorectal cancer cells.
• Ginger extracts have been shown to have both antioxidant, anti-inflammatory and anti-tumour effects on cells.
• Warming on a cold day and can help promote healthy sweating, which is often helpful during colds and flus. A good sweat may do a lot more than simply assist detoxification.
• Very effective in preventing the symptoms of motion sickness, especially seasickness
• Anti-vomiting action has been shown to be very useful in reducing the nausea and vomiting of pregnancy
  Ginger has been shown to be effective against exercise-induced muscle pain
  Ginger appears to be very effective against menstrual pain when taken at the beginning of the menstrual period.
  Turmeric 
• This is strong in colour and flavour and I don’t add much, but I sprinkle on scrambled egg, steamed veggies, add to smoothies and juices!!
• Long been used as a powerful anti-inflammatory in both the Chinese and Indian systems of medicine
• Significant anti-inflammatory activity in a variety of experimental models. Even more potent than its volatile oil is the yellow or orange pigment of turmeric, which is called curcumin and it produces no toxicity.
• Has powerful antioxidant & Inflammatory effects.
• It’s combination of antioxidant and anti-inflammatory effects explains why many people with joint disease find relief when they use the spice regularly
• Antioxidant actions enable it to protect the colon cells from free radicals that can damage cellular DNA
• Helps the body to destroy mutated cancer cells, so they cannot spread through the body and cause more harm. A primary way in which curcumin does so is by enhancing liver function.
• Amazing effects of turmeric on 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.Lemons
• Lemons are alkalizing for the body: Lemons are acidic to begin with but they are alkaline-forming on body fluids helping to restore balance to the body’s pH.
• Lemons are rich in vitamin C and flavonoids that work against infections like the flu and colds.
• Your liver loves lemons: “The lemon is a wonderful stimulant to the liver and is a dissolvent of uric acid and other poisons, liquefies the bile,”.Fresh lemon juice added to a large glass of water in the morning is a great liver detoxifier.
• Cleans your bowels: Lemons increase peristalsis in the bowels, helping to create a bowel movement thus eliminating waste and helping with regularity. Add the juice of one lemon to warm water and drink first thing in the morning.
• Vitamin C in lemons helps to neutralise free radicals linked to ageing and most types of disease.
• Lemons contain 22 anti-cancer compounds, including naturally occurring limonene; oil which slows or halts the growth of cancer tumours in animals and flavonol glycosides which stop cell division in cancer cells.
• Support Heart Health. Lemons are a good source of vitamin C. One lemon provides about 31 mg of vitamin C, which is 51% of your recommended daily intake (RDI). Research has shown that eating fruits and vegetables rich in vitamin C reduces the risk of heart disease and stroke
• Soothes Toothache
• Helps reduce weight – lemons contain pectin – a type of fibre that helps you feel fuller longer
• Aids in digestion and detoxification
• Antioxidants in Lemons fight free radicals and helps smooth out the skin
• Boosts energy and moods..no need for the coffee and then the caffeine crash.

Sunday is here…and whilst for some it can be a day of rest, for others it may be a day for a long run…or a walk with the family (weather permitting of course in the UK), I like to use Sunday as reflection, and also a chance to prep (or at least write my to-do list) for the week ahead.

I know some people can see “Prepping” as a right ball ache but in the long run….its so much more beneficial.

How do you spend (or like to spend) your Sunday?

Today I went for a walk, in between rain episodes and then came home and had time to prep my work load for the week ahead…Prepping doesnt always need to be about food, here are some ways you can prep your way to success every week:

• Prep your food, make in bulk and pop in the fridge….you can make 2/3 days worth and its stay fresh in the fridge
• Go Food shopping and get the good stuff in, therefore you won’t be tempted to raid the cupboards sunday night or grab crap for your lunch Monday
• Get your gym bag ready or if you first thing, lay your gym stuff out ready
• Book those appointments with YOURSELF…yes those gym sessions and massage/meditation/Classes….see them as appointments with yourself and then you are less likely to cancel or miss
• De-Clutter – a love a good declutter and it works wonders for the mind and the soul
• Get the whole family/your partner on track with you – get others involved so you can support each other
• Go to bed with a positive thought
• Get a good nights sleep

They all seen pretty obvious dont they?? But its surprising how some people think its a lot more taxing

Get prepping…in YOUR way and start you week off how you mean to go on

Jen xx

Sleep and the Effects on your Health

We spend a third of our lives doing it.

Napoleon, Florence Nightingale and Margaret Thatcher got by on four hours a night.

Thomas Edison claimed it was waste of time

We have to sleep because it is essential to maintaining normal levels of cognitive skills such as speech, memory, innovative and flexible thinking. In other words, sleep plays a significant role in brain development.

Lack of sleep has serious effects on our brain’s ability to function. If you’ve ever pulled an all-nighter, you’ll be familiar with the following after-effects: grumpiness, grogginess, irritability and forgetfulness. After just one night without sleep, concentration becomes more difficult and attention span shortens considerably.

With continued lack of sufficient sleep, the part of the brain that controls language, memory, planning and sense of time is severely affected, practically shutting down. In fact, 17 hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol level of 0.05% (two glasses of wine). This is the legal drink driving limit in the UK….WOW!!! (BBC Health)

Its a well known fact that now-a-days we just don’t seem to get enough sleep.

All I ever seem to hear is “im soo tired” and “ I got no sleep last night” and the amount of peoples status’s on facebook say it all! Everyone seems to be TIRED……needless to say MOST people will of probably of spent half the night on bloody facebook doing F all!!

Lack of sleep can seriously stop any weight loss and not only that it can have an overall effect on you Health and Wellbeing. You end up surviving on “Caffiene” and other stimulants, believing that they will truly work.
Most of the time you will wake up feeling rough as toast and wishing that bloody alarm hadn’t gone off….and guess what this then puts you in a BAD MOOD for the rest of your day….or well at least until u get your caffeine fix!

Sleep is FABULOUS….I think its the best invention ever…god bless u Sleep Creator! Sleep helps the body to recover, rest and repair. Also during sleep, the Growth Hormone increase, this is a hormone that is essential for Fat Loss and Health…….something to think about hey!

There are lots of things that can effect sleep:

• Caffiene – this helps raise cortisol levels, increase any wakenings and also puts you into “Sleep Debt” …..as its keeping you alert.
• Any form of Processed Food(especially if you have it as your “last” meal before bed)…seriouslya Pizza at 10pm…is a recipe for insomnia. Its full of those dreaded E-Numbers
• LAPTOPS and TV before bed…come on, I know this has hit a nerve how many of us stay up late watching TV or on facebook etc?
• Alcohol! Now I know when youve had a few sometimes you can fall asleep straight away,but it will only increase your wakenings through the night , as cortisol levels are raised.
• Some prescription Drugs (although this is a case for the medical profession) esp Anti Depressents
• STRESS (see related article)

So what can you do to combat this –its Simples (in my best meerkat voice):

• DONT watch the TV or be on the LAPTOP before bed….you need to unwind in bed. Turn it all off 1 hr before bed
• Take Magnesium (see related article)
• Just bin the caffeine and stimulant related stuff….seriously coffee before bed?? (adenosine is one of the chemicals thought to accumulate during wakefulness,  and caffeine inhibits the actions of this, therefore keeping  you awake!)
• Read before bed, but make sure its NOT something work/study related. Try something easy and simple….a book that doesn’t require the use of your brain
• TULSI TEA!! Mmmmmm
• Look at your Bedroom environment (lighting, TV, comfort)
• Get a “pre-sleep routine” avoid any stressful activities before be, as this cuases the body to release cortisol, which will increase alterness. Do you take problems to bed with you? (an no I don’t mean your partner) the write them down and deal with them tomorrow.
• Look at your last meal…was it clean? Or was it full of processed sh*t and sugar?

Sugar…..do do do dodoooo ohhh honey honey….

Did you know that Sugar is actually seen as an “energy food”…could this be anymore misleading?…There is enough evidence out there that White Sugar actually robs the body of B Vitamins, disrupts calcium metabolism and has an effect on the nervous system…..still want some sugar?

Simple Carbs/SUGAR can cause drastic spikes of Blood Glucose Levels…Simple Carbs/ Sugars are refined and the body doesnt event recognise any benefits from them

Glucose is the form of energy you were designed to run on…..every cell uses Glucose for energy

The more sugar you eat, the more effective your body is in absorbing it and the more you absorb, the more damage you do…..see?? You become “sensitized” to sugar as time goes on.

Because sugar tastes good, it can be very difficult to avoid consuming excess amounts of it. Sugar is habit forming. It is addicting. And that can lead to all kinds of health problems. Sugar has absolutely no nutritional value. Consuming a lot of sugar is the equivalent of taking a daily fat pill.

Some Sugary Facts (based in US…but lets be honest we here in the UK are not too far behind now…)

in 1700 the average person consumed about 4 pounds of sugar a year

in 1800 the average person consumed about 18 pounds of sugar a year

in 1900 the average person consumed about 90 pounds of sugar a year

in 2009 the average person consumed about 180 pounds of sugar a year

Sugar is in soft drinks, fruit juices, sports drinks,spreads, sauces and as mentioned before in most processed foods (all fibre has been removed from processed foods so there is no value to them at all) …any wonder the obesity epidemic is getting worse?

Cereals, Coffee, Tea, Cakes….all comfort foods that were always meant as “treats” are now being part of peoples daily diet.

Even worse…Sugar in excess can actually cause Hormonal changes in the body that will lead to overeating….and sometimes without you even realising

Sugar will:
Suppress the Immune System
Increase inflammation
Increase Blood Sugar levels (leading to Liver fatigue and possibly Diabetes)
Increase risk/severity of Depression

Want to feel better:
Improve your nutrition and REMOVE (or at least cut down) your sugar intake
SLEEP is key
EXERCISE
By doing all this you will soon find dont and wont “NEED” that sugar fix for energy

1 tsp of sugar gives the body the same reaction as a potato, but sugar is an ANTI Nutrient….so it doesnt really help the body in anyway!!
Carbs from Veggies, Fruit and Grains contain more nutrients than from sugar….so its pretty much self explanitary

Sugar is actually found in the majority of the “fat free” food you see out there now….lets be honest if its FAT FREE they have to add something to it to give it some taste….so FATE FREE = CHEMICAL SH*TSTORM!!

When you eat sugar it triggers production of the brains natural Opioids (a key ingredient in the addiction process) therefore when you eat sugar your brain becomes addicted to the release of Opioids…proving again that SUGAR ADDICTION is just as bad as Alcohol and Drugs…….(studies have shown this, Ive not just made it up) scary hey?? Thats why it is so hard for people to step away from the sugary, processed filled foods…because unknowingly they become addicted!!

Sugar = bad health = unhappiness…..meaning sugar is actually an unhappy pleasure….not so appealing when you think of it like that is it.

Ever had that daily fatigue/mid afternoon slump…what do most people reach for? A Sugary filled snack….adding to the adverse effects of Sugar and still believing that it will bring them some energy.

Sugar will raise both Insulin and Leptin Levels and cause Diabetes, High Blood Pressure, Weight Gain and Premature Ageing……not something I think any o us are looking for, I am sure you would agree.

SIMPLE SUGARS:

Sucrose
Found in the majority of processed foods. It contains NO vitamins or minerals so it robs from the body.

Fructose
Only “natural” when found in fresh fruits that contain all the Vits and Mins needed by us.
20 times sweeter than table sugar.
The body metabolizes Fructose in a different way from Glucose and this burden of doing so lies with the Liver
120 cals of fructose results in 40 cals getting stored as FAT
Interferes with brains communication with leptin…which results in overeating

So all these “diet” and “low fat” packaged food you are buying are actually NO GOOD for you at all, they are jam packed full of simple carbs and sugars that provide no benefits and no nutritional value to you and your body….so DONT be fooled by the big LOW FAT Label plastered all over them.

BE wise when choosing your meals….its not just about CALORIES!!!

STEP AWAY FROM THE SUGAR CUBES

How much do you value your Health?

Seems like an easy question, but you wouldn’t believe how many people don’t actually put any value on their Health….

Where does Health rate in your priorities?

Would you choose investing in your Health over that new pair of shoes or that night out?

Now I know these sound like crazy, random questions but its something I often think about.

For me – Health ranks near the top. I would rather invest in my health (Whether that means gym, classes, nutrition, food, time) than buy something materialistic.

Now listen…there is nothing wrong with buying yourself something or enjoying a night out with friends, but when it comes to a choice between that and you HEALTH, what would you choose??

So where is this going I hear you say?….

Well I see a lot of people “wanting” to lose weight/tone up/results and then also saying they’d love to attend a gym/class/buy a dvd/join an online program…..but they never seem to invest or they umm and ahhh it – but then in the same breath will go to starbucks 3 x times spending about £15 a week/go on a night out every weekend spending about £100+/waste a £5 here and there on meaningless stuff and eat out for their lunch (normally crappy food) a few times a week…..Im sure if you added all that up you’d see what I mean.

People say they don’t have the “money” or disposable income to be able to invest in their health and fitness, but will go out splurging on materialistic things/alcohol/ciggies…etc…..guess what, its called “Priorities”

Ruthless?? Maybe so…but you and I both know its the truth.

Ive used the word “INVEST” a lot because thats what it is….when you INVESt in your Health, you are making a commitment and showing how much you value your health, don’t see it as an expense, as this just brings negative feelings and reminds you of nasty bills you need to pay every month.

You INVEST in your home to make it nicer/better/cosy…..so why wouldn’t you invest in your health this way

Investing in your health shouldn’t be seen as a bill…its a MUST

BTW if you have done the things above – it doesn’t make you a bad person, its your life and your choices…but I ask WHY….WHY wont you value your health more??

Spending £5 (ish) on a Fitness Class that is going to get you results (in my eyes) far outweighs that large coffee at a coffee shop

Spending some ££ on an Online Program or Personal Training (in my eyes) far outweighs that pair of red shows you bought, that you cant walk in but you bought anyways and may wear once.

How much do you value your health???/

Its totally up to you what you spend your hard earned money on, but before you moan that you feel fat or that you aren’t getting the results you “deserve” then step back and take a look on what you are investing your money on.

Are you ready to make an investment in YOU and YOUR HEALTH?

Are you ready to VALUE YOUR HEALTH more?

Jen x

At the beginning of a new year, we usually focus what we are giving up – sugar, alcohol, takeaways, bad habits

However, what happens if you focus on what you really want instead of what you dont want?…staying in the positive as opposed to negative

So I ask you, in 2017 what are you saying YES to?

It could be more cash, more success, more meaningful relationships, more FUN, more exercises more healthiness

When you focus on on what you DO want rather than what you DONT want….your thought processes change and its like you are telling the universe…IM READY!!!

Thoughts become things (well Buddha said anyways)…so whatever you think of thats what you attract, so think more of what YOU DO want…and that’s what you’ll attract, I dare you to give it a go 😉

The thing is, when it comes to our dreams we often have a list of no-nos, like if we are wanting to lose weight we say “no weight gain, no laziness” or when we want to find a relationship we say “no losers, no cheaters” but we often don’t think of our yes-yess…. so this means that are attention and focus is more on what we don’t want than what we do want.

So What are YOU saying YES to this year???

Let me know, lets share ur positivities and make 2017 the year we LOVE OUR BODIES and give them what they deserve

YOU ARE WORTH IT (Whether you lose L’Oréal or not haha)

I believe in YOU

Jen x