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!!!

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

Courgette, Lime and Coconut Cake
Gluten and Dairy Free

225g Gluten Free Flour
½ tsp Bicarb of Soda
1 tsp Gluten Free Baking Powder
250g Courgettes
125g Dairy Free Soya Spread
125g Caster Sugar
2 Large Eggs
100g Desiccated Coconut
Finely grated zest of 2 limes
8-9tsp of Lime Juice (icing)
200g Icing Sugar

Preheat oven to 18c/160c Fan/Gas 4. Grease and line a 22-23cm round shallow tin.
Sieve together the flour, bicarb and baking powder
Grate the courgettes into a dish lined with 4 layers of kitchen roll, cover with 4 more layers and press to squeeze out excess liquid
Beat Soya spread and sugar together until creamy
Add courgettes, eggs, coconut and flour mixture to the above craft mixture…along wide ¾ of the lime zest and then beat until evenly mixed.
Put cake into cake tin and level top. Bake for 45-55mins, or until the skewer comes out clean
Cool on a wire rack
Mix the icing sugar with the lime juice to make the icing.
Pour Icing mixture over the sponge cake, then sprinkle the remaining Lime Zest and some coconut on top

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