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 3 absolute fav and I wanted to share them with you and also outline some of the amazing Health benefits from using them

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.

Tumeric
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 curcumin 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
*  Curcumin’s antioxidant actions enable it to protect the colon cells from free radicals that can damage cellular DNA
* Curcumin also 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 activity

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

Hope this helps

Jen x

Heart Health

So February is often seen as the LOVE month…..where everyone suddenly decides they need a date….but actually there is more important matters of the Heart – YES PUN totally intended

February is Heart Month for another reason – so I am here to talk about 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?

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….not just for February….for LIFE!!!

Jen x

Epsom Salts/Magnesium Flakes

So I quite often bore everyone with my bath routine – I use Epsom Salts for pretty much every bath I have and especially after a big training session or when my muscles are just aching.

So why? and what is it?

Epsom Slats are made up of a mineral compound of Magnesium and Sulfate and through the salts are easily and readily absorbed into the skin. Magnesium is a crucial mineral to all of our body’s functions.

What are the benefits?
Relaxes body
Replenishes levels of magnesium in the body
Improves Sleep
Relieves muscle pain
Reduces Inflammmation
Softens Skin
Eliminate Toxins – helping to detox the body
Good for Sports people
Reduces Stress
Helps to ease migraines
Increases Energy
Good for tired/sore feet
Improves Blood Flow
Helps promote healthy joints and skin
Good for muscle aches

Lying in an Epsom salt bath, or simply soaking your feet, for 20mins is going to massively improve your wellbeing, and if you train and exercise a lot then this is a MUST!!!

Epsom Salts can be bought from Amazon, Home & Bargains and most online retailers.

I absolutely LOVE using it and swear by it, helps me after a busy week of classes, when I change my training or just on those days when your body is aching!!

Invest in yourself and your body….after all its the only place you have to live

(the ones in the picture is a 5kg pack from Amazon and was only £10.99)

Enjoy the Soak

Jen x

My Top Tips for helping you achieve those resolutions/goals/plans for 2016

* PLAN – A goal without a plan is just a dream
* DONT forget “WHY” you are doing it
* Plan for Set Backs
* Write Goals down
* Take Ownership of you Goals/Plans
* Be accountable to someone
* BELIEVE in yourself
* Rid yourself of “Energy Vampires”
* Frame of mind
* Set “mini” Goals
* Set “realistic” Goals
* BE SPECIFIC
* STOP making excuses
* Be passionate
* Keep a diary
* Asses your environment

And finally…..GET OFF YOUR ASS AND TAKE ACTION!!!

Beat the Winter Blue
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.

5 Tips to Stay Healthy in Autumn
One thing we can always be guaranteed of in life is change. Nature reminds us of this in the ever-changing rhythm of the seasons.
Here in the UK, our weather has certainly changed. The temperatures have become cooler and the days are shorter. The morning air is brisk, and it’s time to start thinking about winter coats and woolly hats.
Those long, summer days of bright berries, crisp salads and succulent fresh fruit are almost behind us. While you might be disappointed to see the last of the summer salads, there are a plethora of yummy foods for you to choose from in Autumn

1. Always buy food in season.
With the arrival of the new season, now is the time to change your diet! Embrace the yummy foods that Autumn offers. Enjoy fresh pumpkins, parsnips, yams, winter squash, sweet potatoes, turnips, apples, pears, figs, elderberries and even cranberries!
Some of my favourite fresh seasonal dishes are creamy pumpkin soup, roasted root vegetables, cranberry chutney, baked sweet potatoes, caramelized pears and crisp apple pies.

2. Eat your autumn colours!
Autumn is the season of warm, earthy colours; think deep greens, dark yellows and brilliant oranges.
When you eat foods that are rich in these colours, you are absorbing the vibrational energy of the earth. Fall foods are vibrant, colourful and nourishing. One rule of thumb is that the more colourful the fruit, the better it is for your health and your immune system.

3. Boost your immune system.
With the changing season, now is the perfect time to boost your immune system.
Whenever I feel the need for a boost to my immune system, I first look to Mother Nature. Some of my favourite natural immune-boosters are: to drink plenty of fresh water, eat plenty of alive (living) raw foods, garlic, lysine, probiotics, Vitamins B, C and D, zinc, propolis and Manuka honey.
Another powerful way to boost your immune system and keep strong is to use the power of gentle exercise.

4. Embrace gentle movements.
In summertime, it’s so lovely to spend time outside. For many, this sunny weather allows them to move their body naturally, using gentle movements such as walking on the beach.
But, don’t let cooler temperatures stop you from moving your body! Far too many people stop exercising and spend more time doing sedentary activities indoors.
One way you can keep moving during the cooler season is to bring your activity inside: bounce on a rebounder, do yoga at home, get a yoga swing, swim, go to the gym or find a dancing class!
This Autumn, get yourself organized so that you are well prepared for the coming winter months.
Find an enjoyable way to gently move your body, so that this year you keep yourself fit and healthy.

5. Live aligned with the season.
As the season shifts, give yourself permission to make different choices and changes in your lifestyle.
The shorter days and longer nights are the perfect excuse to take the time to really look after yourself. Use this Autumn as an ideal time to hibernate, giving yourself time for you.
Spend time relaxing at home, wrapped up with a hot water bottle, wearing your favourite pajamas and enjoying early nights. Watch movies, drink chai tea, or start writing that book you’ve always dreamt about writing.

Autumn is a nice time to slow down and enjoy some internal reflection. Allow this season to be a chance to nurture yourself by eating fresh seasonal foods and living in alignment with nature. I hope that these tips help you to stay strong and healthy!

Tips for Autumn Fitness
Autumn is a transitional time of year. The leaves on the trees change, it becomes darker earlier, and the temperatures cool down. It is a favourite time of year for many people. However, these same changes can also lead to stress for individuals who tend to fall off the health and fitness wagon during the transition.

Take Advantage of Autumn Activities
Autumn group events like pumpkin picking, haunted trails, and building leaf piles are active options that can also be fun bonding experiences for family and friends. Organize a weekend trip or local get-together with an autumn theme and plan to be active.

Get Involved in Community Events
With the Autumn season come many holiday-themed local fun runs and events. Look in the newspaper for Events near you. According to a 1991 summary report by ERIC Digest, training for a specific goal such as a race increases adherence to an exercise program. Signing up with friends or family will hold you accountable for completing the training.

Head to the Trails
Autumn is one of the most beautiful times of year for getting outside. Grab a friend and find some local parks or trails to walk, run or bike and take in the view of changing leaves. Delamere is lovely this time of year…just pack your wellies

Dress for the Weather
When weather gets cooler, it can deter people from going outside to work out. This problem can be mediated by wearing wind-shielding clothing and dressing in layers. Proper attire and accessories (hats, gloves, etc.) that cut down on bulk but still allow for warmth make outdoor fitness more enjoyable as the chill of Autumn and Winter approaches

Drink Water
Stay hydrated even when the temperatures cool down. People often feel less thirsty when it is not hot outside, but staying hydrated is just as important in the Autumn as it is when the sun is blazing. When Autumn rolls around, remember to stay on top of your fluid intake to help with both exercise recovery and appetite control.

Drink Tea
Drink more tea to warm up for the cooler temperatures. Green tea and black tea contain antioxidants that help ward off diseases during flu season so you can remain healthy and active as the season shifts.

Avoid Holiday Sweets
According to the National Institutes of Health, on average, non-obese adults gain about a pound a year around the holidays. In addition to creating unhealthy habits, accumulation of this weight over time can lead to obesity. Be sure to pack lots of healthy snacks to munch on throughout the day to help deter you from grazing on sweets that pop up in the office, at home or at parties.

Exercise Early in the Day
Try to work out in the morning or during the day. With the time changing and the sun setting earlier, it can feel as though it’s later in the day than it really is. This can make people more tired than usual. Getting into a routine of working out early will guarantee the workout gets done and still allow time in the afternoons and evenings to relax.

Vary Activities
As the weather cools down and summer ends, it can become difficult to stay motivated. Trying a variety of different activities and varying workouts will help keep a fresh spin on exercise and allow for confidence to build within a wide range of activities.

OK so you may have seen recently I have been posting picture about my prepared food…annoying as it may be there is a reason I am doing this…it’s to hopefully inspire you all to prepare your meals ahead of time…to ensure you stay on track with your goals.

I see so many people saying “I haven’t got time to make my meals” but the same people will probably sit for over an hour watching TV….I don’t mean to sound harsh but it’s all about priorities.

I know it’s an old cliche saying but “failing to prepare is preparing to fail” – therefore if u don’t plan ur meals/workouts etc.,..you are more likely to miss them or end up eating some crappy processed stuff from the shop…. YES and I am even talking about this “healthy living” butties and micro meals you see….healthy? Really?

If you jump out of bed late or just cant be bothered making your meals for work…you will end up eating rubbish from the shop, going to a fast food type food place or picking on biccies in the office (as let’s be honest it’s always someone’s birthday and always sweet and stuff floating about) and if you have no food prepared you are more likely to be tempted to pick on these things to keep you going and keep your energy levels up.

Preparing food doesn’t have to be a boring, time consuming task! Quite often I make a big evening meal and use half of it for my lunch the next day or make a big batch of something in bulk and freeze in pots….easy to take out and cook. It doesn’t have to be stressful and thinking “OMG I can’t do this, I haven’t got time” …..you can throw food in the oven whilst u watch TV,bath kids, get yourself ready for next day (of course make sure u put a timer on it so u don’t burn ur food) – if you buy the right food, right ingredients and stuff to prepare meals then it is so much easier….having bad food or no food to prepare in the house is obviously going to make it so much harder.

Sometimes I am tired after long days, esp lately…but I always make time to prepare my meals the night before (or morning if I have time) – it doesn’t take long and I know in the long run it will be so much better for me.

What’s stopping you being prepared? Is it sheer laziness? Lack of motivation?

You have to ask yourself how much you want to be healthy/lose weight/stay on track….and your desire to succeed needs to be higher than ur excuses…..EXCUSE OR RESULT?

I know it sounds harsh and like I am having a go…but it’s the truth and you know it 😉 – it’s so easy to get home from work, throw ur tea in and then slob on the couch for the rest of the evening…an that’s ok,but try and think ahead….plan at the beginning of the week any meals you think you need to prepare/buy for and set yourself some time aside to do this…..yeh ok it’s not the most exciting thing in the world, but the benefits far outweigh the downside of it.

You don’t have to prepare big elaborate meals…but make sure they are nutritious, full of protein and green veggies and a variety…for example I will quite often make:
chicken, sweet pot and spinach
Tuna, rice and salad
Any meats, quinoa and spinach/kale
Any fish rice/sweet pot and raw broccoli

In society now we all have busy lifestyles and gone are the days of 9-5 working, people now work shifts, have families and work unsocial able hours….but next time you are sat on the couch for 2hrs- think about preparing some food for the next day/day ahead….especially if your goal is health/weight loss.

If your goal is weight loss/health etc then prep is KEY to achieving ur goals….temptation is everywhere and not being prepared not only leaves you stuck and open to getting some rubbish from the shop but also can stress you out big time… As u start worrying about not being prepared, then you beat yourself up and end up picking on crap to make ur self feel better but in turn it does the exact opposite and before u know it this vicious circle continues. When you are trying to stay on track…you need to be prepared, even if it means making a list of meals you can make and can be prepared in advance and doing this at the beginning of every week….yeh it takes time but surely it’s worth it?

Remember we all have the same 24hrs in the day, it’s just how we utilise and prioritise our time that counts.

Remind ur self how much You want to achieve your goals….

Take time to prepare

I promise you once you start you will see how easy it is

Now go prepare some food I’ve kept u long enough

Jen x

DON’T get Sidetracked by people who are NOT on track.

Its a common thing and whether its jealousy or lack of education or simply just people not thinking….it can be difficult not to get sidetracked.

Your journey is going to be different from anyone else’s…remember that!

Your goals are your goals…and whilst they may be different from someone else’s..it doesn’t meant they are wrong. If someone doesn’t understand your journey then thats their problem NOT yours…and frankly you don’t need people like that in your life.

Friends and Family….and also work colleagues need to support you on your journey and if they are trying to sabotage it then are they right to be in your life? sounds extreme I know…but I think you know what I mean.

People who truly love you will support you no matter what.

We all have different beliefs and we all follow different fitness/nutrition programs (because we are all individuals) and what works for us may not work for someone else.

If someone is trying to sabotage your journey then ask WHY – maybe they are jealous…but really they should be inspired by you and what you are achieving .

Yes treating yourself every so often is OK….but don’t be tempted by people who say “oh go on just 1 more wont hurt” KNOW YOUR LIMITS and what you can and cant do.

Its YOUR Journey and you need to be strong enough to NOT let anyone sidetrack you.

Stay focussed!

At the end of the day you need to ask yourself how much do YOU want this? Look at how far you’ve come now….don’t go off on the bad path and end up back where you started…..keep on the right path, moving forwards towards a happier and healthier YOU

Jen x

Bikini Fit – Be YOU

Ok so the sun is shining and it gets you thinking about Summer Holidays and maybe having to reveal a little bit more skin……but the question is are you comfortable in your own skin??

OK so I can pretty much guarantee 90% of the replies to that above question will be NO and really its sad to see…because at the end of the day your amazing just the way you are.

Being Bikini Fit should mean something different to everyone, it should mean feeling comfortable within your own skin to be able to get out on that beach, wear that dress and flaunt (in a good way) what you got. It should mean you feel good and healthy from the inside out and that no matter what other people think/say – as long as you feel good who cares?? Being Healthy and Happy far outweighs being sick and unhappy just to fit into a certain size bikini or dress…surely YES??

Unfortunately in modern society “Bikini Fit/Ready” means something completely different, whether we blame magazines, social media, celeb instagrams…whatever..the list goes on….it doesn’t mean whats right for YOU….it seems to mean whats right for society and whats right for peers and what fits/conforms with what the media say is right….OK since when should we let other people dictate our lives?? Sounds harsh but thats exactly whats happening…..

OK Let me break it down…you see in a Mag/Instagram/Social Media (whatever) an article or a picture stating this is how you should be/look or “omg look at this millionaire celeb an her body” and subconsciously without u even knowing, those words and them images are put into your mind and suddenly this becomes what YOU want/need to be and becomes YOUR goal….now don’t get me wrong there is nothing wrong with using this as inspiration….but 9 times out of 10 it goes become inspiration, it moves away from the point and becomes an obsession (and not a healthy one) – an obsession with thinking this is how YOU need to look or be.

At the end of the day NEVER try and be anyone else….if you wanna change try and be a better version of YOU and not a copy of someone else.

Bikini Fit/Ready to you should be something personal to you and what you want to do…dont think you need to get into that size 8 bikini because some celeb on the front of a mag is….dont go to crazy lengths/stress yourself out..because this is a vicious circle and if you don’t achieve society ides of “Bikini Fit” then you will beat yourself up/get sad and then it starts again.

Do what you need to do to be comfortable, happy and healthy from the inside out….because after all thats where health and happiness start!! YOU cant be happy and healthy on the outside if the inside is falling apart (and by inside I include ur mind also)

Wanna get “bikini fit” then start from within:
Write YOUR Goals down
Seek professional help from someone who understands what YOU want (if u need too)
STOP comparing yourself to others
Find whats right for YOU
Stop letting others judge YOU (after all as Eleanor Roosevelt said “no-one can make you feel inferior without your consent”
Just because society says something doesn’t mean you have to conform
BE HEALTHY

Be Positive and above all LOVE YOURSELF

WE ALL have had body hang ups at one point in our lives, I don’t care how perfect you are (or how perfect you think you are)….we’ve all been there, whether it be wobbly bits or excess skin or lumps and bumps….every single person at one point in their lives will have some (even if its small and lasts 30 seconds) body hang ups…..and as much as thats a sad thing for me to right, we are only human after all. Its our different shapes, sizes and body make ups that make us who we are (now I am NOT getting into overweight blah blahh…its not the point of this article, its more about how we see ourselves).
Its so easy to be negative about our body’s, always striving for perfection and wondering why you cant look like xxx or why certain clothes just don’t do it for you.
We need to get away from this…because believe it not (and you better) YOU are amazing, beautiful and unique just the way you are (inside and out – well unless you are a vile human being, but then again you wouldn’t be reading this if you were so cancel that 1)
Embrace every single inch of yourself, LOVE what you’ve got and what you are…because there is no-one quiet like you in the world and for that you should be happy!! Be more positive about your body..love it and work with it and oh by the way F**K what anyone else says….who are they to have an opinion??? NO NO NO!!!!
Look after your body, after all its the only place you have to live in. 
The more positive you are about your body image – the more positive and uplifted you will feel and the more you will begin to love yourself from the inside out!!

WOW ok…I think I covered everything!!

Remember find what works for YOU in every part of your life, don’t let others bring your down or bring negativity into your life.

Stay positive and learn to LOVE YOURSELF….because unless you do, you can never expect anyone else to.

No go grab your fav Bikini and feel confident!!! (please put sun cream on and stay hydrated haha – heres Mummy Jen coming out)

Jen x