Jen Mercer


April 18th        Uncategorized    No Comments

So yeh its just a
A pic of 2 trees – 1 without flowers and 1 with…….so what??

Im sure thats maybe that you first thought when you first seen these pics….and yeh initially that’ll it is a tree with and a tree without any flowers….but I see it deeper.

You see we are like these trees…sometimes are branches are falling apart and we feel down and we feel like we have nothing and then suddenly…we bloom, just like the tree, we come alive, we bloom and we start to show the world who we truly are, we grow form within and it shows on the outside

And thats life….

Sometimes we will be down, anxious, depressed and the world will seem dark and dull and our “branches” will feel like they are falling apart


Other times….we will be blooming….literally like the flowers, we will be growing from within and radiating out to the world, coming alive and being happy and content where we are……showing the world and those around us we mean business and feeling the glow from within our “branches” will stand tall and proud and the flowers will blossom on top of that

And thats life…..

Sometimes it’ll be dull and down
Sometimes it’ll be bright and up

Take the good and the bad
Know we have the power within us to “bloom” again

Sometimes we need to get to the darkness to be able to let the light in

Life goes on
Life changes

Just ride the storm

Jen x

My TOP TIPS to deal with Stress

April 11th        Uncategorized    No Comments

In some way our lives are all full of hassles, deadlines, frustrations, and demands….whether it be from work or home life. For a lot of people Stress starts to become a way of life. Its not always a bad thing-in small doses, it can help you perform under pressure and motivate you to do your best. But when you’re constantly running in “stress” mode, your health and wellbeing will start to pay the price.

Stress can also be a good thing…we need stress in our lives in some way but TOO much can be bad for us Mentally and Physically

If you constantly feel frazzled and overwhelmed, it’s time to take action to bring your nervous system back into balance.

The Body’s Stress Response
When you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. These hormones rouse the body for emergency action.

Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus – preparing you to either fight or flee from the danger at hand.

Here are my TOP TIPS for dealing with Stress

Sunshine and Fresh Air

April 11th        Uncategorized    No Comments

With the lovely weather we are currently experiencing, it felt kind of apt to write this Article…so I hope it inspires you to get out into the Fresh Air 🙂

Not only does it add vitamin to the skin but it also is great for the mind and the soul…being out in nature and fresh air and connecting back to the self is such a good way to not only help with physics Health but also with our Mental Health too.

Now I must firstly say if you are considering going out into the “Sun” please make sure you keep hydrated

So with all this talk of Sun, Fresh Air….may I present “Vitamin D” maybe not a Vitamin you are very familiar with, and this is because for so long Vitamin D has only really been used to prevent rickets……BUT NO Offence Vitamin C but Vit D may now be the bee’s knee’s as you body relies on it….so move over C and make way for D!!

Vit D also always used to be the “robin” the Calciums “batman” but this is all a change – Vit D actually encourages the absorption & metabolism of Calcium and Phosphate levels in Blood!

Vitamin D is a major player in overall Health and may be just what the doctor ordered. Vitamin D is the “Sunshine Vitamin”……but as we all are in the UK…we dont really see a lot of sunshine throughout the year (which actually explains why so many people suffer from SAD in the Winter) To Avoid getting SAD in the Winter make sure that when the sun is shining that you try and get out there and top up your Vit D stores….you never know when you may need them.

Anyways…here I am waffling on about how amazing Vit D is…..well incase you think its all BS…take a look at the list below:
* Boosts you Immune System
* Can be obtained from Sun, Food and Supplements (foods: Cod Liver Oil, Eggs, Fruit and Veg)
* Helps maintain a Healthy Weight
* Regulates Blood Pressure
* Helps lower MS and Diabetes levels
* Helps prevent the onset of Osteoperosis and Arthritis
* Helps reduce Stress, Anxiety and Depression (how happy do people seem when the sun is shining??)
* Anti Inflammatory agent
* Regulates Blood Sugar Levels (which will in turn help with Diabetes and Weight)
* Increases overall Health and Wellbeing in people

Lots of us are deficient in Vit D – without even realising it, maybe from the foods we DONT eat or just for the simple fact we dont get enough sun/daylight as we should…lets be honest if you are stuck in an office all day with artificial lighting and air con…its not really the ideal way to get VIt D stored topped up. Now I am not saying give up your job and go and work outside…but what I will say is GET OUT whether its on your break, lunch or even getting off the bus a stop earlier….ENJOY this sun and increased hours of daylight whilst you can….because we will all soon complain when its gettin darker and colder. Even if you just get out for 10-15 mins…surely thats better than nothing?


When its cold and dark in Winter the last thing we all want to do is go outside, so we stay all snuggled up in the warm….but gone are the days of that….I know we are having a lucky spell at the moment with the weather, but surely this should make you want to make the most of it all?? As I said before, whether it means just walking somewhere, standing outside on your lunch or even exercising outside…the benefits to Fresh Air are endless:
* Increase Overall Health (as above)
* Lowers Stress and Depression
* Lowers Blood Pressure
* Helps you Sleep zzzzzzzz
* The “Happy” Chemical “Seretonin” is higher in the brain during this time of year…when the days are longer… lots of happy smiling people……surely this is a good thing
* By exercising outside – this will provide the body with more Oxygen, that will assist with metabolism and helps muscles convert the sugar to energy and makes the body more efficient _ BONUS!!!!
* Good for the Soul
* Helps us reconnect to ourselves

So what are you waiting for?? Log off your phone and GET OUTSIDE…you never know how long the sun will stay around for….you better make the most of it!!!

Get some VIt D onto your skin, absorb into your body and top up the stores

Breath in the Fresh Air and full your lungs

You’ll be amazed at how FAB you will feel just by doing this….Oh and did I say its FREE!!

The sun has got his hat on….hip, hip, hip HORAAAYYYY!!!


It gets Personal…

April 11th        Uncategorized    No Comments

I wasn’t sure if I was going to share this, I mean lets be honest its a bit personal and who is even arsed?? BUT there is a deeper meaning behind it and one I am sure some of you can relate too. Plus I wanted to be able to show that yeh us “fitness” are just human too!

So the 1st pics are May – 2018
2nd pics – Dec 2018
3rd pics – NOW

Last year I got help from to get me feeling better about my body and my health…even us fit pros need a coach and as you can see I done pretty well

And then BAM…it hit me (Just after Christmas 2018)

Whats caused me to go back a step??
It’s not being lazy….its my Mental Health…how Ive been feeling lately, the anxiety, mild depression and the feelings Ive been having, has caused my body to react and gain weight/fat for “protection” as when the body sense fear it needs extra layers to feel safe.

For the first time EVER I have started to comfort eat and this has of course added to the extra fat I have gained onto my body

NOW don’t get me wrong I am so grateful for all my body allows me to do, its strong and it allows me to be alive and continue to do my job…BUT its also falling apart

There is a BIG “Mind-Body” Connection that we often forget about….
Stress, Depression, Anxiety, PTSD….anything “Mental” can have an affect on the “Physical” AND Vice-Versa

Why am I sharing? Not so you feel sorry for me and not so you judge me…..I know Im in bad shape….you don’t need to tell me.

BUT its not all about how you “Look”…its how you “Feel” and I feel disgusted in myself BUT also proud that I am able to a admit this and open up.

If this helps just 1 person see that they are not alone
That their feelings are not “strange”
or that their Body Issues can be something more than just “diet”
Then I am happy

I don’t care for ur nasty comments….I get enough snide remarks to my face

Jen x

What do I really do??

March 22nd        Uncategorized    No Comments

I quite often get asked what I do in between teaching my classes or training clients – I think sometimes people think I sit and watch daytime tele …so I thought I’d give u an insight into what my days sometimes consist of:

My Own Training – Gym or Yoga

Mon – Wed Classes (2-4 a day) 

Thurs – Sat Massage and Holistics Clients 

Moon Gazing – obv

Eating – obv!
Social media (Facebook, Twitter, Instagram) Posts
Planning and Writing Class Routines
Researching and then writing articles
Looking for new ideas for classes (constantly) online
Sort insurances/Music Licences
Sort and find new music for classes
Answering FB Messages and Emails
Promoting my services
My own Personal Development
Studying for my Level 5 and more

Filming Videos for Youtube and Insta

Researching new Massage techniques and ways to help clients

Booking onto and attending CPD Courses

Watching Seminars online

and there is so much more

You see I do EVERYTHING myself…I dont have an accountant, admin person, social media assistant, someone who answers my email…..and when I go to classes…the routines dont just pop into my head…I plan and prepare everything

You see all this stuff Ive just mentioned all goes on behind the scenes and its the stuff I DONT get paid for (financially)….Its what i do to make my business bigger and better, its what I do to move me forward both as a person and as a business….I do it because I love my little business…..but dont be fooled its hard graft – but no-one ever see’s this side of things

So if you ever think “oh its easy for u – you just teach a few classes and thats it” – you are sooo wrong, Im am not just a class Instructor or a personal trainer…..I am a business woman who runs a small but successful Health and Fitness and I am always striving to move it forward and make it work for me.

I am so happy YOU are part of my Journey and Business and have helped to be part of its ongoing success and for that I am grateful

Jen xxx

Are you staying Hydrated?

March 22nd        Uncategorized    No Comments

Whilst is is “always” important to stay hydrated its especially important when exercising

Water can be boring? Anyone else agree…I dont really like plain water, but at the same time I wouldn’t ever drink flavoured water… I make my own and I’m wanted to share some little tips with you today.

Not only can these help you with your water intake, they are refreshing, can energise the body and are great for the skin – Oh and they taste YUMMY!!!

Next time you have some water try adding these in, when Im at home Ill make a big jug and keep in freezer and when i am out and about teaching I like to  add to my water bottle.

These can all be added individually – or if you are feeling a little wild them mix em up….like a cocktail but without the alcohol and hangover haha.

Even if you are drinking alcohol have some water with your drinks too to stay hydrated and prevent any nasty hangovers.

I love adding these to my water:

  • Lemon
  • Lime
  • Fresh Ginger
  • Cucumber
  • Mint leaves
  • Strawberries
  • Watermelon
  • A pinch of Himalayan Salt 

And as I said you can also mix these up…like cucumber and lemon are lovely together and lime and mint is delicious

Stay hydrated but without the sugar laden crap!!

Jen x

Taking Time Out

March 22nd        Uncategorized    No Comments

You may (or may not) have noticed Ive been quiet on Social Media lately….most of you probably haven’t even realised but Ive had quite a few messages off people wondering where I am

Im still here…..but Im going to be brutally honest, Im going through some shit at the minute….Im feeling overwhelmed and a little lost and I can’t just post for the sake of posting….I like things to have meaning and then last week I got injured and really sick all in 1 week and I have taken this as a sign from the universe that something needs to change and I need to slow down

Im just not sure where Im meant to be anymore or if this is even all for me is about as clear as I can be

I love what I do

I love my businesses

But something doesn’t feel right

Im in a darkish place, feeling overwhelmed, a little stressed and have a lot of doubt and worry flying around my head

So if Im not posting, its not because I dont care,…its quite the opposite..I CARE TOO MUCH, so that’s why I cant just post random stuff that has no depth/meaning

Why am I saying this?? 

Because this is REAL LIFE….this is owning a business, this is being a girl boss and this is being someone who puts 110% into everything but often feels I am stuck

This is the side no1 see’s – the side that no1 else shares on Social media…because hey god forbid we actually admit we are struggling?? Oh no lets just carry on saying “I’m Fine” – well Im sorry but Im done with that Bullshit

Everything is running as normal up to now…but I may need to take some time out

Love and Light and Healthy Vibes always

If anyone else is feeling this way –  know its OK…we are human, we can smile and still be having a shitty time…I am here for anyone – anytime….but I also need to remember to be there for myself too

Jen x

Self Care Tip – Instagram

February 21st        Uncategorized    No Comments

Quick Self Care Tip

OK So we all follow people on Social Media….and whilst we may follow to initially admire them, a lot of them time we then start to see them in a different light…..we no longer admire them and look up to them, we start to become jealous. Jealous of what they have that we dont, jealous of how they look and jealous of their body’s/lifestyle.

This will then eat away at us, causing us to become miserable, hate on ourselves and spend all our time constantly stalking them and watching everything they do. We start to compare ourselves to others, negative though patterns come in and our self esteem goes down.

Why do we do it to ourselves? In all honesty, we dont even realize we do it…we just suddenly become negative and hating on ourselves and its hard to find out why.

My point??

If you feel this way about anyone – whether its family/friends/celeb/influencer….anything like that then you gotta unfollow – this isn’t being nasty – this is essential for your own wellbeing and your own mental state

STOP Following someone who makes you feel less about yourself, who makes your debut who you truely are and makes you constantly put yourself down…OK they may not “personally” be doing it but subconsciously you are being affected

Step back and look at who you follow, be aware of your thoughts when you watch their stuff and unfollow…until you have gained your confidence back

You are amazing and dont deserve to be getting dragged down

This is the day of Social Media and we cant escape it, but you can protect yourself and your mental state

Jen x

Sleep….are you getting enough?

February 21st        Uncategorized    No Comments

World Sleep Day…..but how important is sleep?

Sleep and the Effects on your Health

We spend a third of our lives doing it.

We have to sleep because it is essential to maintaining normal levels of cognitive skills such as speech, memory, innovative and flexible thinking. In other words, sleep plays a significant role in brain development.

Lack of sleep has serious effects on our brain’s ability to function. If you’ve ever pulled an all-nighter, you’ll be familiar with the following after-effects: grumpiness, grogginess, irritability and forgetfulness. After just one night without sleep, concentration becomes more difficult and attention span shortens considerably.

With continued lack of sufficient sleep, the part of the brain that controls language, memory, planning and sense of time is severely affected, practically shutting down. In fact, 17 hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol level of 0.05% (two glasses of wine). This is the legal drink driving limit in the UK….WOW!!! (BBC Health) 

Its a well known fact that now-a-days we just don’t seem to get enough sleep.

All I ever seem to hear is “im soo tired” and “ I got no sleep last night” and the amount of peoples status’s on facebook say it all! Everyone seems to be TIRED……needless to say MOST people will of probably have spent half the night on bloody facebook doing F all!!

Lack of sleep can seriously stop any weight loss and not only that it can have an overall effect on you Health and Wellbeing. You end up surviving on “Caffeine” and other stimulants, believing that they will truly work.
Most of the time you will wake up feeling rough as toast and wishing that bloody alarm hadn’t gone off….and guess what this then puts you in a BAD MOOD for the rest of your day….or well at least until u get your caffeine fix!

Sleep is FABULOUS….I think its the best invention ever…god bless u Sleep Creator! Sleep helps the body to recover, rest and repair. Also during sleep, the Growth Hormone increase, this is a hormone that is essential for Fat Loss and Health…….something to think about hey!

There are lots of things that can effect sleep:

  • Caffeine – this helps raise cortisol levels, increase any awakenings and also puts you into “Sleep Debt” … its keeping you alert.
  • Any form of Processed Food(especially if you have it as your “last” meal before bed)…seriously Pizza at 10pm…is a recipe for insomnia. Its full of those dreaded E-Numbers
  • LAPTOPS and TV before bed…come on, I know this has hit a nerve how many of us stay up late watching TV or on facebook etc? 
  • Alcohol! Now I know when you’ve had a few sometimes you can fall asleep straight away, but it will only increase your awakenings through the night , as cortisol levels are raised.
  • Some prescription Drugs (although this is a case for the medical profession) esp Anti Depressants
  • STRESS (see related article)

So what can you do to combat this –its Simples (in my best meerkat voice):

  • DONT watch the TV or be on the LAPTOP before bed….you need to unwind in bed. Turn it all off 1 hr before bed
  • Take Magnesium –  a lot of women are actually deficient in Magnesium  (see related article)
  • Just bin the caffeine and stimulant related stuff….seriously coffee before bed?? (adenosine is one of the chemicals thought to accumulate during wakefulness,  and caffeine inhibits the actions of this, therefore keeping  you awake!)
  • Read before bed, but make sure its NOT something work/study related. Try something easy and simple….a book that doesn’t require the use of your brain
  • TULSI TEA!! Mmmmmm
  • Look at your Bedroom environment (lighting, TV, comfort)
  • Get a “pre-sleep routine” avoid any stressful activities before be, as this causes the body to release cortisol, which will increase alertness. Do you take problems to bed with you? (an no I don’t mean your partner) the write them down and deal with them tomorrow.
  • Look at your last meal…was it clean? Or was it full of processed sh*t and sugar?

My Story….

January 3rd        Uncategorized    No Comments

My Story

So I wanted to share the story of OneBody Fitness… is into its 9th year now and I wanted to just tell the story of how it all started.

I qualified in Fitness back in 2004 and worked as a PT firstly, I then moved abroad and worked in a  gym in Greece in 2005 which was a great experience. I have worked in various gyms as an instructor and worked my way up to management in 2 jobs. I qualified for teaching Classes in 2006 and then Sports Massage in 2008…..Ive continually added to my qualifications buy attending courses and seminars every year and I spend a lot of my free time researching, reading and writing articles like this.

Before I started out on my own I worked as the Senior Fitness Instructor at Lifestyles Picton….I learnt a LOT during my years there…..from management of myself and others to just general life skills and I will ALWAYS be grateful to Liverpool City Council for all the opportunities that I had there….but I knew in 2010 that I wanted greater things.

At the start of 2010 I had typed up my resignation (I wasn’t happy at all…..and I was stressed and just a mess basically) and it sat in my glove box in my car for months and months and then 1 day I pulled up for my early shift and thought “NO I cant do this anymore” and I dated the letter and walked in and handed it to my manager… was a shock, so as much as Id thought about working for myself, I now had 6 weeks to get my sh*t together and get my business started

So fast forward to Sept 2010 and I had my last day at the job, now I had of course thought about my business…but WOW it was really happening now. During the time when I handed my notice in I worked my ass off….as well as my 37.5hr a week job I was teaching extra classes and early morning bootcamps and working late nights and weekends to set everything up.

Not long after leaving my long term relationship of 7 years ended, I know the job had a BIG part to play in it and I was devastated – heartbroken to be exact…but it was my business that got me through it because I had a focus and a purpose and a distraction!!!!

During the past 7 years its been a mix. A real challenge……long working days/7 days a week….times when I thought I wanted to give up….and years without a holiday, Ive tried lots of different things….things have failed and some had succeeded, Ive met hundreds of amazing people and got to be a part of peoples lives. Ive taught different classes at lots of different venues, trains clients, sports massage. There has been days where I dont know if this is for me anymore and days when I am so utterly grateful for what I have and what I have built…..the latter more often.

Id say the first few years where the hardest….because everything was built from scratch – and everything was done by me, so I had to start from the bottom and implement all my ideas and work stuff. The website/emails and everything else is all me… yes Id say the first few years I worked my ass off…not to say I dont now because I do, but now I have a framework for most things, Ive learnt from my mistakes (and I still am learning) and Ive grown as a person and as a business… 9 years on I still work hard, but I now have a base and I am established and I am a lot more open to what I want….so its definitely been a learning curve

I am so grateful for what I have and I Love my little business and I am not ashamed to say I am proud of myself and proud of what I have achieved and how far OneBody Fitness has come in the past 7 years

I absolutely LOVE my business and I dont see it as work, thats probably why I sometimes spend my Sat Nights in working. There is so much more than what you SEE…the “Behind the Scenes Stuff”…but thats another article.

In 2017 my Business changed a little and I have added a more Holistic approach to how I work. I believe in the body as a whole…..physical, emotional and mental body – they all come together and we need to make sure they are all in-tune with each other.

I no longer do Personal Training, but I am still involved in Fitness…through my classes, Online Programs and my 100s of youtube videos.

Fitness is my passion….and now I can add my other passion of all this Holistics and Happiness into it.

I offer a wide range of Massage and Holistic Therapies alongside all the Fitness

I believe we all deserve to live the happiest and healthiest life we can, and I am here to guide, inspire and support YOU on your journey.

In 2018 I began to express my more Healing and Spiritual Side and I couldn’t be happier…..this has always been my calling but I knew 2018 was the right year to throw this out to the world. I work with Angels, Crystals and Healing to help bring more peace and harmony into peoples lives

I offer Reiki and Crystal Healing…alongside making Reiki Charged Crystal jewellery to bring more magic into peoples lives

I would like to end by saying I am so grateful to each and every person who comes or has ever come to my classes/trained with me etc…..I love each and everyone of you and your energy is infectious and keeps me doing what I LOVE

I wouldn’t change it for the world and I wouldn’t change the past 9 years because all of the experiences have got me to where I am now (good or bad) and even though my path has slightly changed…I am still so passionate about everything that I do

Here’s to many more years….I cant wait to inspire and help more people <3

So thats the story (in a nutshell) of OneBody Fitness and Holistics 

Jen x