Time…..is that really an excuse??

November 26th        Uncategorized    No Comments

So after a recent survey I done asking people what there biggest struggles where…I decided to do some articles based on all the topics and hopefully give you some tips.

Topic 5: Time

OK…here we go..the “Time Excuse”

Now I know life is busy….hardly anyone is 9-5 Mon-Fri anymore…..society has changed and we are all busy….BUT when it comes to “making time” its all about priorities.

I hear a lot of “I haven’t got time to workout/prep food” but then these some people will sit and watch TV for 2-3 hrs after work…NOW I AM NOT saying there is anything wrong with that, but if you are going to moan there is no time…then have a look at your day.

Yes everyone is different – kids/work/lifestyles/families – I get it – Im busy myself….BUT its about priorities……and it really isn’t that simple.

Can you really not squeeze in 10-15mins a day for some exercise?? Really??

Here are some of my TOP TIPS for making Time be on your side
* Make it a priority….if you want it bad enough you will FIND that spare time….and it doesn’t have to be hours – 20-30mins for a good workout…can you find that 3-4 times a week?
* Write down your day hr and by hr and see where u can maybe manage the time a bit better…can you do just 2 hrs of TV and then have a workout?
* Got Kids?? No probs…..get them involved…do family “moving” activities
* Work long hours?? Suggest that the workplace gets an instructor in at lunchtime to do a class..? Join a local gym and go lunchtimes/before work?
* Get up that little bit earlier and start your day right.
* Organise a schedule within your household that allow you some”you time” – yes I know people have to be parents and stuff but surely YOU can still have YOU TIME….if only for your sanity.
* Hire a trainer to come to YOU….cuts out the travelling time (I train all my client in their own homes)

You see life is busy, time is flying….but what is your health worth to you??

Jen x

Exercise…its all a little confusing

November 26th        Uncategorized    No Comments

So after a recent survey I done asking people what there biggest struggles where…I decided to do some articles based on all the topics and hopefully give you some tips.

Topic 4: Exercise

OK….so its kinda a given that if you wanna get fitter (etc) that exercise kinda needs to play a pretty important role….but often when people think exercise they start stressing out and thinking about crazy gym routines, mad classes and hours of endless pain and sweat….and whilst YES some people enjoy that (who??? Haha)…..that isn’t what exercise is about (well not in my eyes anyways)

So lets break it down….how I see it is…exercise is all about moving right??? So as long as you move – then you’re exercising?? Yes….ok now we’ve got that straight…..anything more than that is going to benefit you….so dont start stressing about gym/classes and spending hours of time (you probably dont have) on the “exercise” train

How about just moving??
How about doing something fun??

There is so much you can do – whatever your ability, age or fitness level..so there really is NO excuse.

Here are my TOP TIPS on exercising:
* Quality over Quantity always….its about the quality of a workout rather than how long you spend doing it….so you can actually get a pretty good workout in, in just 30mins, as long as its quality and benefitting you.
* Chose something fun and something you enjoy…after all this is half the battle isn’t it?
* Dont follow the crowd….yeh its great to try new stuff but if it isn’t working for you….what’s the point?
* Get a workout partner…..if thats your thing (its not for me personally)….then you have someone to be accountable to as well.
* Get a Trainer/Coach….if you feel you need that extra help
* WALK…again, always underestimated
* Join that Gym
* Join that Class

Whatever you do…just make sure its for YOU

Jen x

Diet…is this holding you back??

November 26th        Uncategorized    No Comments

So after a recent survey I done asking people what there biggest struggles where…I decided to do some articles based on all the topics and hopefully give you some tips.

Topic 3: Diet

So lets talk about FOOD (or diet)…..so people always say “eating healthy is so expensive”….I prefer to see it as “why is junk/crap food so cheap??”… you dont have to have big elaborate meals to be able to be heathy and lose weight

We are easy to criticise the price of “healthy” food…when really I think we should be more concerned as to why the crap/processed and junk food is so cheap….ever considered that???

You dont have to eat like a Queen to be healthy, it doesn’t have to be crazy and hard to make or time consuming…..it takes a bit of effort of course, but isn’t that worth it for your health??

I go on about “prepping” all the time, but really if you are wanting to lose weight/stay on track and be healthy (and not be swayed by crappy sandwiches at lunch) then you need to prep…it may take time on 1 day…but thats 1 day that could prep 3-5 days of food….that’s worth it right?? You know what’s gone into the food also….so no nasty surprises or rubbish

Here are my TOP TIPS on eating well on a budget
* PREP PREP PREP….yes I go on about it all the time but coking in bulk and prepping for the week ahead…saves serious ££ and time
* Cook in bulk and freeze….that includes soups/stews/curries….cook it all up, lash in tubs and pop in freezer..hey presto
* Only buy what you NEED and not what you want…..and making a shopping list really helps
* Recipes galore…online now it is an unlimited resource for everything and there are soooo many free recipes online….or sign up to my FREE Newsletter/Facebook page and I always post lots of recipes
* Buy frozen fruit/veggies for your smoothies…..or make up ziplock bags of fresh fruit and veg and freeze them and pop into the freezer and take them out when needed…saves them going to waste and you have smoothie bags ready to go (time saving too)

Everything you need is there…its just whether you can be bothered or just wanna keep saying “its not working for me”…..maybe you’re NOT working for “you”…ever considered that??

You can lash all the excuses down in the world…but ultimately YOU have to make the choice, the time and the effort

Jen x

Money…does it stop you??

November 26th        Uncategorized    No Comments

So after a recent survey I done asking people what there biggest struggles where…I decided to do some articles based on all the topics and hopefully give you some tips.
Topic 2: Money
So this Topic is all about the money….and it can be a barrier in a LOT of people starting that health and fitness/diet (whatever) routine…..but it doesn’t have to stop you.
Yes it costs money to attend a gym/attend a class….but that isn’t the only way to keep fit and healthy
Here are my TOP TIPS on staying Fit on a budget:
* Get the park….it’s FREE and working out outdoors feels amazing….yes get to the park, go for a walk, a run or just do some exercises in the green space
* YOUTUBE…I mean we have the internet and YouTube is jam packed with workout videos from people….and ME I have 100s of FREE workouts on YouTube – so check them out here: www.youtube.com/jenbostar
* Use the workouts from YouTube and do them at home/in the park….or get a gang of friends together and workout
* WALK….the most under-utilised form of fitness….seriously a good walk does wonders for the soul as well as the body
So lets talk about FOOD (or diet)…..so people always say “eating healthy is so expensive”….I prefer to see it as “why is junk/crap food so cheap??”… you dont have to have big elaborate meals to be able to be heathy and lose weight
Here are my TOP TIPS on eating well on a budget
* PREP PREP PREP….yes I go on about it all the time but coking in bulk and prepping for the week ahead…saves serious ££ and time
* Cook in bulk and freeze….that includes soups/stews/curries….cook it all up, lash in tubs and pop in freezer..hey presto
* Only buy what you NEED and not what you want…..and making a shopping list really helps
* Recipes galore…online now it is an unlimited resource for everything and there are soooo many free recipes online….or sign up to my FREE Newsletter/Facebook page and I always post lots of recipes
* Buy frozen fruit/veggies for your smoothies…..or make up ziplock bags of fresh fruit and veg and freeze them and pop into the freezer and take them out when needed…saves them going to waste and you have smoothie bags ready to go (time saving too)
Health, Fitness, Nutrition and Wellness doesn’t have to be “expensive” or costly…you just have to be savvy and be willing to put the work in…..there is so much out there now….so stop using money as an excuse
Jen x

Motivation

November 11th        Uncategorized    No Comments

So after a recent survey I done asking people what there biggest struggles where…I decided to do some articles based on all the topics and hopefully give you some tips.

Topic 1: Motivation

So I know this is a big one with a lot of people…..saying they have NO motivation….well let me jut say firstly that by telling yourself you have NO motivation….then guess what you are not going to have any, sounds daft but honestly its true….if you keep telling yourself you cant be bothered, or that you haven’t got the motivation,….then you are never going to find it…its that simple.

Saying that…..I wanted to give you some tips on Motivation:

* Find your WHY…..once you know WHY you want to do something, you will find the motivation (why do you want to lose weight/the up/get healthy)
* DROP THE EXCUSES…..stop the boring same old excuses as to why you “cant”……you aren’t fooling anyone
* Plan and Prep in advance…food/gym bag/book onto the class…..make an appointment with yourself for that hour, just like you would with your dentist and doctor.
* Surround yourself with people who will motivate you
* Get a Trainer/Coach – to be accountable to
* Just tell yourself you CAN DO IT….because you can
* Think about where you will be if you start NOW

Motivation can be found from external places…other people and things BUT ultimately it begins with YOU, find out what’s stopping you and get rid of that excuses……

What is it thats stopping you being motivated??
What sh*t story are you telling yourself??

YOU CAN DO IT…you can do anything you put your mind to, so stop telling yourself you “cant be bothered”

If you have a real reason WHY….the excuses will stop and motivation will start

If you need any further help with motivation….you know where I am

Jen x

Are You Ready?….don’t wait until New Year

November 8th        Uncategorized    No Comments

So winter is well and truly on its way, Christmas is upon us and then it’ll be New Year…now I am all for making goals but why wait until New Years Eve (when normally drunk) and start making goals and promise then….why not start NOW.

You see quite often people think it needs to be this big crazy goal and change and it becomes stressful and too much pressure and then the goal gets pushed to the side and normal life resumes….but really a goal can be anything a small as drinking more water to something big like changing careers/moving house…..but whats the most important is that is unique to YOU, it comes from your heart and you feel it deep inside

Do you already know what you are going to change next year?

Are you waiting until NYE to make that change?

Whats stopping you from doing it NOW??

Just think if you do it (or start it) NOW…you will be ahead of yourself…..how amazing does that sound?? If you need someone to be accountable to, if you need some help…then email me back and let me know what it is that you WANT NOW….don’t wait until next year, waste no time….its flying after all. Write it down…get it out of your head and onto paper….. You got this

Jen x

My Top Tips to beat the Winter Blues

November 8th        Uncategorized    No Comments

Beat the Winter Blues
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.