Dont Get Sidetracked

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

Rest Days….do you have yours?

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!!!!

Recipe!

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 Ready….

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