• It’s not SPECIFIC (how much weight? What would you like to reduce/increase in your diet? )
• Without a starting and end weight specified, how to measure it cannot be identified. 
• Without knowing the goal , we cannot agree it will be a realistic goal
• AND there is no time-limit set (by End of August/ in 8 weeks)

• ‘Before’ and ‘After’ Photos
• Waist, hip, chest measurements
• Body Fat percentage measurements (calipers or Bio Electrical Impedance scales)
• Keep an item of clothing aside which you use as your benchmark (maybe a pair of jeans you would like to wear comfortably again?
• Simply noting in a diary or calendar how much easier it was to get out the bath/get up the stairs/climb the hill to the bus stop/ walk into town.
• Noting weights used/reps each week and tracking the increase
• and more!

• There will be better times in the day to exercise – pre-midday is going to be cooler, pre-9am even better. there is ALWAYS 15-30 mins somewhere in the day
• Choose the exercise appropriately – if you feel you will be unwell if you do a HIIT (high intensity interval training) kind of workout, choose resistance work (squats, press ups, tricep dips, bicep curls, core strengthening)
• If you can’t exercise, be good with your diet – avoid sugary soft drinks, ice creams, choose to have less bread and condiments if you have a BBQ (and choose lean meats such as chicken, fish, turkey….over sausages, steaks and bacon)
• Drink at least 2ltr water throughout the day. This is not only essential for your body to function, but will wake you up, stave off snacking, and stop you feeling like rubbish waking up dehydrated after a sweaty night’s sleep.

The weather is only an excuse, NOT a reason!

• Noone can make you change, unless you WANT to. And it’s not just a ‘oh wouldn’t it be nice if…’ statement, but a ‘I want to … and I will do what ever it takes’. 
• The only person who it negatively impacted by you not doing your workout/not sticking to your healthy eating habits/not foregoing that pudding…is YOU. You can’t make changes for someone else’s benefit, it must be for YOU. 
• Prioritise YOU – person B can WAIT while you finish your workout, it’s ONE HOUR out of your day! That pile of laundry can be done later, (or can be done by someone else?). IF people want their shirts ironed and aren’t doing anything – get them to do it! You have a workout/stretches/walk to do!
• Cravings are just that – cravings. You don’t NEED or DESERVE that chocolate/beer/slice of pizza. I DON’T promote excluding any foods from your diet, because when you deny something, it becomes even more desirable (am I right?!). You can be educated about how calories work, how many you need, and enjoy a range of foods and drinks and STILL stay on track. (If you would like detailed Nutrition guidance, please let me know)
• Instead of giving in to habit and choosing to do diddly-squat after work which benefits no-one, YOU will BENEFIT from going for a walk, doing 30 mins workout in your living room or bedroom, picking up some dumbbells and going through a routine. (not to mention how everyone else will benefit as you will be pleased, less irritable, and more relaxed!)

• Heavier pair can be used for leg work (holding whilst squatting, lunging, stepping up)
• Lighter can be used for upper body (bicep curls, tricep kickbacks/overheads, bent over rows, chest press/flyes)

• raised burpees/mountain climbers, plank jacks, squat thrusts and press ups
• Step ups and knee repeaters
• Toe Taps
• Calf-raises (single and double leg)
• Tricep dips
• Split lunges

• good for all the above, but also a good anchor for straps if you are performing leg exercises
• sit-to-stand squatting practice
• balance support for lunges and calf raises

• Press ups (off floor, step or even upright off a wall
• Squats
• Lunges
• tricep dips off chair or step
• crunches, knee folds, ….in fact ALMOST ALL ABDOMINAL EXERCISES
• Glute bridges
• Donkey kicks (on all fours)
• Super-mans
• cat-cow stretch

I was away on holiday recently and DETERMINED to keep my exercise and enjoyment in balance (I was in Italy…pizza and prosecco anyone?).

• If you feel TIRED or UNWELL, go for a slower more gentle workout involving a walk, or stretches and gentle core strength.
• if you feel STRESSED, go outdoors or stick some music on which uplifts you to take yourself OUT OF YOUR HEAD and into the moment.
• if you feel ANGRY, you need some strength work…or some boxing gloves, give me a call 😉
• If you are feeling good and motivated – GO WITH IT! Make the most of the rare free time and positive attitude and give yourself a great workout (be that a jog, a mini circuit in your living room, a YouTube workout… the possibilities are endless!)

It’s Mental Health Awareness Week, and so I wanted to write a little something about Mental Health when it comes to exercise. 

I absolutely LOVE MY JOB. I get to meet so many different people, with different jobs, interests, families and outlooks on life.

The more folks I meet, the more reasons that emerge for individuals wanting to take on a Personal Training programme. Primarily, weight loss and improved body composition are the motivating factors. The PHYSICAL benefits. As time goes on, the physical changes start to bring benefits for the individual, and their families, mentally:

• Couples have told me that they are arguing less, as they are sleeping better, which helps them tackle the anxieties and stresses of the next day with a clearer, better rested head.
• I have been over to train individuals after a particularly horrible day at work, finding them feeling relaxed and ‘lifted’ by the end of the hour – either through letting it all out with a bit of boxing (!), or chatting through the day whilst working through resistance work and stretches.
• I have been informed that gaining strength where someone once was convinced they would never have it has given such a profound sense of achievement and pride that they feel a boost in confidence and feel more comfortable with themselves.

From my own experience, appreciating my body for what it can do, what I can achieve, how strong or fast or energetic I can be, has helped me gain confidence and be comfortable with myself physically, which has had an enormous positive  impact on me mentally.

I have wanted to share and give this feeling to others ever since I started training. And I feel so happy that I see this feeling in others when we work together.

I urge you to check out this article from MentalHealth.org.uk Mental Health and Exercise if you need any more convincing that Exercise is about so much more than just the Physical Benefits.

Don’t underestimate the importance of being kind to yourself.

Roses are Red, Violets are Blue, Who’s the number one important person? YOU!

It’s true – if you don’t look after yourself, you’re no good to anyone! It’s all too easy to help others with their problems and make very helpful, sensible measured suggestions when it comes to other people’s health, love and work lives…but when it comes to you, do you  ‘have a word’ with yourself?

For example, when a friend says ‘I am having real trouble giving up chocolate for lent’ (how mean it is that Valentines was THE DAY AFTER Shrove Tuesday?! I digress..), do you find yourself saying ‘just don’t have it in the house’ or ‘only have ONE’ or ‘eat carrot sticks (!)’? Then, when you come home, you have a chocolate biscuit (the third one that day)? OR when they say ‘I know I should exercise more’ you offer the helpful advice of ‘go for a walk your lunch break, easy!’ …then your lunch break comes around and you can’t be bothered?

I could go on with a million examples, and I am sure you could think of a few too. The point is – why don’t you give yourself the same care and attention and advice you give to others? 

When it comes to health and fitness, whilst many see exercise and healthy behaviours as a chore, they should be seen as a treat. YES! A treat to your mind, body and soul to allow the body to do what it was built to do  – get the heart pumping, get those legs working, get lungfuls of air and let the pores open and sweat the stress away! Your body WANTS to be exercised, and your mind NEEDS the satisfaction and escapism of the achievement of reaching your physical goals.

TREAT yourself! Not to a piece of cake, but to a brisk walk or run. NO better way to warm up – it’s free, it’s refreshing and it burns calories. MUCH better than under a blanket with a box of Lindt truffles (other chocolates are available).

INDULGE yourself with a strength circuit! Get your biceps firing and those glutes toning. Increase your metabolism and LUXURIATE in the fat-burning benefits.

DELIGHT yourself with a stretch session. Loosen the tightness of a hard day through slow, controlled movements and improve your posture through gentle but firm stretches. Done before bed can really help with getting a good night’s sleep – and we all know the impact this can have on the following day!

Next time you find yourself giving advice to others about their lifestyle, health or fitness, take a second to hear your own words, and PRACTICE WHAT YOU PREACH.

Love YOU!

 x

This week I have been using my juicer to the max!

if you have been uhhming and ahhing about buying one – go for it! We use the Andrew James Slow Masticating Juicer and whilst it is a bit of a faff to clean, the juices are excellent.

NB: To ensure you are not overloading on the fruit sugars, try to mix in at least 50% vegetable juice. I also like to add Coconut Water to each of mine! Here are some of my invented combinations:

ORANGE ZINGER

• 1 large orange
• 1 nectarine
• 1 cm cube ginger root
• 1 carrot
• half pint water
• 200ml coconut water

GREEN POWER

• 1 large apple
• 1 carrot
• 1cm cube ginger root
• handful spinach
• half pint water
• 200ml coconut water

AVO-NOTHER ONE

• half avocado
• 1 apple
• handful spinach
• a few fresh mint leaves
• 300 ml coconut water

Great as a snack or a morning boost, keep well hydrated and get your greens in!