Jen Mercer

Tips for Beginners

February 7th        Uncategorized    No Comments

Its that time of year tat we all want t get fit and lose weight/increase our fitness….I wanted to share my TOP Tips for all you Beginners…I really hope it helps and inspires you

Start Slow – as tempting as it can be to want to go in 100 miles an hour…if you are new to exercise it could actually do your more damage than good…start slow, build it up and work on what your body needs and wants

Remember to REST – YES thats right REST…its a very important part of the whole program, without rest we cannot recover and without rest we are more susceptible to injuries….the body NEEDS REST, so make sure you factor in rest days as well

Eat for your body – Your body needs FUEL and even more when you are exercising, so please STAY AWAY from these fad diets and eat right for your body…fuel before and after workout and make sure you are eating the foods that give you energy

Be Patient – its not going to happen over night…true change takes time, it isn’t a quick fix its a lifestyle change, so be patient and enjoy the process…..I promise results will come, just relax and wait

Listen to your body – Always!!! This goes for beginners and advanced exercisers alike…your body knows whats best and it will always tell you what it needs you to hear, listen to it and watch for signs.

Don’t compare yourself to others – Its so easy to look at others in the gym and classes and compare yourself to them….well STOP, remember you are YOU, no1 else is like you, everyone is at different stages in their fitness journey so dont compare your day 1 to someones day 200…focus on your own progress

Stay Hydrated – this is essential just to life, but even more so when you are exercising more (especially in hot temps)….Drinking for your body and replacing any fluids lost during exercise, will help with performance and stop the body fatiguing and keep the body hydrated and ready to go

Ask for help – its OK to ask for help, seek professional help if you are unsure or you have a specific goal and want some extra help…its OK….thats what trainers are for. Get something specific for you that focuses on your goals and that will help your achieve whatever it is you are chasing

So there you go my TOP TIPS for Beginners

I really hope its been helpful and if you have any questions feel free to get in touch

Jen x

Heart Health

February 4th        Uncategorized    No Comments


You can go on to the British Heart Foundations Website and get publications, leaflets and much more….but I wanted to write this little article about Heart Health

How a healthy heart works
Your heart is a muscle about the size of a fist. It is in the middle of your chest tilted slightly to the left.
Each day, your heart beats about 100,000 times. It pumps about 23,000 litres (5,000 gallons) of blood around your body.
This blood delivers oxygen and nutrients to all parts of your body, and carries away unwanted carbon dioxide and waste products. Your heart is a vital part of your cardiovascular system.

How can you help keep your Heart Healthy?

1. Exercise
Helps keep the heart strong
Reduces risk of heart disease
Reduces Cholesterol
Reduces Blood Pressure
Increases Energy
Reduces Stress
It doesn’t have to be a big challenge you set yourself…small steps of you are starting out:
Small Changes
As little as 10mins a day counts
Be realistic with your goals
Make it part of your day (take the stairs, walk on lunch)
Variety – mix it up
Reward progress with a massage
Join a group and get support

2. Healthy Eating
Regular Meals
Veggies in your diet
Reduce Salt Intake
Eliminate “Bad” Fats
Eat Fish
Stay Hydrated
Eat “Good” Fats
Don’t go crazy, and don’t avoid food….just change your lifestyle and eat healthy:
Keep a food diary
Plan and Prepare Meals
Resist Temptation

3. Eliminate/Reduce Stress
Stress isn’t a direct factor but it is a contributor. The more you stress, the more stress you put on your heart and it’ll also have an effect on your diet and exercise….so really it all needs to work hand in hand
Make positive Lifestyle Changes
Positive, Healthy changes to Diet
Seek support if needed
Take time out
All the above points work hand in hand and they all support each other.
Start small and prioritise and work through a way to lead the happiest and healthiest lifestyle you can
You Deserve it
Your HEART Deserves it
Give it the love it needs….for LIFE!!!

Jen x

LOVE Your Body

February 4th        Uncategorized    No Comments

Love your Body

Yes you can – regardless of lumps, bumps, curves – who cares?

It’s YOUR body – you live in it and no1 else does…so learn to love it and suck it up buttercup, you have an amazing shell of a body to live in…start showing it some love, instead of finding the flaws and criticising yourself….really look at yourself and smile and see beyond it all.

Love your body enough to NOT restrict food

Love your body enough to NOT see exercise as a chore.

OK…we are ALL guilty of this – of not loving our body’s – of not loving what we see in the mirror in-front of us, aren’t we??

But WHY??? Why do we do this…..those things you say to yourself when you look in the mirror would you even dream of saying those things to the people you love? to your best friend? to your mum? your daughter? NO of course your wouldnt…so why do we say these things to ourselves??

LOVE always starts within

If you cannot learn to LOVE the body you have been given – then no matter how much weight you lose, how much you change your body….you will never be happy until you learn to love yourself first.

There is nothing wrong with wanting to change the body shape/weight etc…Im not saying that but before you start, isn’t it better to show love and gratitude for what you do have..this amazing body, before you start wanting more??

Show the body some gratitude…yes it may not look the way you want it to…but everyday the body allows you to:

Get out of bed
Play with the kids/grandkids etc
Go to work
Go to the shops
Make food

And so much more….

So next time you wanna lash some hate at your body, stop – think and be grateful for all it does for you……

Focus on what you have – then you will have more of what you want

Look at your body and see something amazing
Look at your body and show it some LOVE
Look at your body and smile
Look and your body and be grateful
Look and your body and look into your heart….YOU ARE AN AMAZING PERSON

Jen x

Self Love

February 4th        Uncategorized    No Comments

Self Love Month

I am dedicating February to “Self Love” and I would LOVE you to join me

Self LOVE is essential

LOVE starts within and we cannot begin to love another person until we truely love ourselves

Everyday this month I invite you to do something for YOU…do something that makes you smile and makes your heart be filled with LOVE

Do you Love YOU? I mean deep down really LOVE YOU….and not in a conceted way or a selfie pout kinda way….I mean Self Love.

Now when I say self love….it may sound weird and some people actually think it’s wrong to love yourself and that’s fine, I mean we are al different after all. But how can you love anyone else or expect anyone to love you when you one love yourself.
YOU are an amazing human being, with so much potential and so much to give….you have gotten where u r now with all of life’s ups and downs and yet here you are living and smiling.

If you were to speak to your best friend the way you sometimes speak to yourself… do you think they would feel? Speak to yourself the way you do your best friend whom you love, be your own best friend and show yourself some LOVE.


Show yourself some LOVE and reach deep inside your heart and soul and start to realise how amazing you are and how much you deserve to be LOVED.
Now go and tell yourself that I LOVE YOU!!!!

Today make a list of all the amazing things about YOU

I invite you to join me this month to start doing more “Self Love”

My TOP TIPS for Self Love:
Do something everyday that makes you happy….even if its just a hot bath or your favourite meal
Stop criticizing yourself….and start realizing how amazing you are
Love every part of yourself…flaws and all – its what makes us unique after all
Tell yourself I LOVE YOU when you look in the mirror (yes weird I know….but if you cant tell yourself then who can you tell)
Get that massage/facial…..if your body needs it, show your body some LOVE

Are you ready to dedicate this month to YOU and LOVING Yourself

Jen x

SAY YES!!!!!

January 9th        Uncategorized    No Comments

At the beginning of a new year, we usually focus what we are giving up – sugar, alcohol, takeaways, bad habits

However, what happens if you focus on what you really want instead of what you dont want?…staying in the positive as opposed to negative


So I ask you, in 2017 what are you saying YES to?

It could be more cash, more success, more meaningful relationships, more FUN, more exercises more healthiness

When you focus on on what you DO want rather than what you DONT want….your thought processes change and its like you are telling the universe…IM READY!!!

Thoughts become things (well Buddha said anyways)…so whatever you think of thats what you attract, so think more of what YOU DO want…and that’s what you’ll attract, I dare you to give it a go 😉


The thing is, when it comes to our dreams we often have a list of no-nos, like if we are wanting to lose weight we say “no weight gain, no laziness” or when we want to find a relationship we say “no losers, no cheaters” but we often don’t think of our yes-yess…. so this means that are attention and focus is more on what we don’t want than what we do want.

So What are YOU saying YES to this year???

Let me know, lets share ur positivities and make 2017 the year we LOVE OUR BODIES and give them what they deserve

YOU ARE WORTH IT (Whether you lose L’Oréal or not haha)

I believe in YOU

Jen x



Be YOUR Best Self

January 9th        Uncategorized    No Comments
As we approach New Year..I dont want to encourage you to set an NY Resolution, a “fake” promise to lose weight. shape up, eat better……dont do this.

Honestly…its the worst Resolution you can set.

Instead make yourself a promise
A promise to Try
A promise to Value your Health
A promise to move more…in anyway
A promise to look after yourself

Make yourself a promise to be the healthiest and happiest version of YOU
Not for anyone else
Not for a “holiday”
Not because you feel “guilty” because you have over indulged this Christmas
Not because you think you have to – well ya know because thats what people do in New Year isnt it?

For YOUR Health
For YOUR Happiness

Dont wanna conform and make a resolution?? THEN DONT
Already know you are going to f**k up? THE DONT

Why put that added pressure on yourself??
Why add the stress” to the body??

How about instead you take January to reflect on what you really want this year?
On what really makes you happy?
On what you really want in your life??

Whatever that is…I wish you a healthy 2018

Jen x


Do just 1 Thing

January 9th        Uncategorized    No Comments

Do just 1 thing

Are you on the January Health Kick?
Are your trying to do as much as you can to kick start/lose weight/get fit?? Do you know that you could actually be hindering your progress?
Do you know that you could be doing too much too soon?? YES I mean this….. When we start out and we are eager it can be so easy to just want to do everything at once, completely shocking the body and throwing it into overwhelm and turmoil.

Changing our diets completely and throwing ourselves into every class and gym workout we can, trying every stupid crazy diet and detox…….is actually a recipe for disaster
Do you know why many people fail/give up after just a few weeks of making these resolutions??? Because they DONT SEE RESULTS!!! and then they think….well whats the point and then they go back to their unhealthy and lazy(er) ways.

Just do 1 thing each week/each 2 weeks…don’t scare your body or put it in any danger….just do 1 thing at a time, and nothing dramatic!! Listen to your body and write a a list of all the things you wanna change and then work through the list 1 at a time.

Going all in…can make people wanna give up when hey dont see results in 4 days, it could injure you or just tire you out so much and put your immune system in danger.

Try doing 1 thing each week that will take you closer to your goal….remember for results to be long term it will be gradual and it will take time but it’ll last so much longer.

my TOP TIPS for what you could try:
* Drinking more water
* Taking the stairs instead of the lift
* Having 1 less coffee/tea a day
* Swapping a certain snack for something healthier
* Switching dairy options – or even going dairy free
* Adding breakfast into the mix
* Increasing your fruit and veg intakes
* Have 1 less takeaway a month
* Walk more
* Get up that little bit earlier every morning
* Prep your food
* Try that 1 class that you have always said you would

It doesn’t have to be something dramatic

Small Changes lead to BIG results

Consistency wins

Dont give up

Jen x

Routine? Struggling? New Year?

January 1st        Uncategorized    No Comments

Are you struggling to get back into Routine after Christmas?

Are you just not sure where to start?

Are you still staring at the half full box of celebrations?

Are you feeling lethargic and lacking motivation?

DONT WORRY….because I can guarantee you are NOT alone here…..but you also DONT have to suffer.

Here are my Top Tips to help you get back to routine:

  • Stop Stressing – by stressing about the fact you are not in routine, will actually make things worse.
  • Give yourself a break – we are human – it happens
  • Start small – it doesn’t have to be a big elaborate gesture – just start small (drink more water, eat more veggies, go for a walk)
  • Set yourself some daily goals/aims you wanna achieve – even if it is simply “get a wash”
  • Go for a walk, blow off the cobwebs, get some fresh air and clarity – this is my biggest go to when I am not feeling myself
  • Set that alarm, get up with purpose and make a plan for the day
  • Put your fav music on and dance around like no1 is watching, I promise if nothing else it’ll make you smile
  • Fuel your body with the good stuff, make a smoothie, get some veggies in your body, have juice – look well from the inside out.
  • Sign up to that course/class – whatever it is you keep promising yourself
  • Sleep!!! Get good quality sleep
  • Start a gratitude diary – every morning when you get up to say 1 thing you are grateful for – just 1 thing every day – it’ll lighten your spirits and remind you of what you have
  • Step away from the choccies and wine…yes its been lovely to indulge but I bet deep down you are ready for some goodness
  • Only make a NY Resolution if you really wanna….if you are just doing it to conform to society then dont bother, as it’ll only stress u out when you dont achieve it because you didn’t really want it.

Its Ok to feel this way


Just dont stay there….pick yourself up and remember of all the things you wanna achieve

Move More

Eat Well

Have daily Gratitude

You got this

Before you know it you’ll be back into the swing on things

Jen x

Having a Sh*t Day??

December 6th        Uncategorized    No Comments

Are you having a Sh*t Day??

Come on we have all been there…even the happiest and positive people have sh*t days and do you know what….I want to let you into a secret….


Yep thats right, it’s Ok to have a shitty day, to have a meltdown or to just feel down…we are human after all and not robots who have to stay on the hamster wheel going round and round pretending everything is ok.

During our lifetime we are all going to have sh*t times/days/weeks/months…maybe some more than others and yes its hard (trust me Ive been here) an we are all going to deal with it differently…in our own way and in our own time…but if I can give your just 1 piece of advice an if you only take 1 thing from the article its that ITS OK TO HAVE A SH*T DAY/WEEK…JUST DONT LIVE THERE, CRY…SCREAM…HAVE THAT BAD DAY AND THEN MOVE ON…DONT UNPACK AND LIVE THERE……

Tough times dont last…BUT tough people DO and you my friend are a tough cookie, whether you believe it or not.

“Im not a tough cookie” I hear you saying….oh but my lovely…YOU ARE….think of all the bad stuff you’ve been through in your life…and look at you now HERE, living and being f**kin awesome…so give yourself a pat on the back and a smile

As the famous saying goes “get knocked down 7 times…get up 8”….its not about how hard you fall…its how quickly you get back up.

We cant avoid the bad stuff, and sometimes we cant control it…BUT we can control how we react and act on it, how we ‘flip it” and try and make a sh*t situation into something amazing….embrace it and know that you will be OK

I know you are probably thinking “well thats easier said than done Jen” – an yeh it does sound easy, but if you believe and you want it to wok then it can

Our thoughts become things/actions….what we think we become, how often have you been in a bad mood and all you can think is negative thoughts…and then the rest of your day follows on this way, or likewise if you are feeling good/good mood and you think positive thoughts and you go on to have an amazing day…it isn’t just a fluke…your thoughts are literally shaping your mood/day/life.

So if you are having a Sh*t Day today….ITS OK!!

Cry it out..fume…whatever you need to day

Tomorrow’s a new day…


Mental Fitness

December 6th        Uncategorized    No Comments

Fitness….its not all about the physical, but there is a connection

When we think of fitness we often just think of the physical aspects…the sweating, the aches and the grimaces – but its so much more than that!

Your body wont go where your head doesn’t take it…sounds weird I know but its true

How many times has your body wanted to go the gym/class but you talk yourself out of it.

How many times have you been having a bad day and jibbed the fitness?…when really that workout is probably what you needed….they say (whoever they are) that we always avoid the things we really need

Physical Fitness is all the body…the outside an the aesthetics, about fitness, health and progressions and whilst thats amazing – its much more than that

So lets move onto our “Mental Fitness” – very often overlooked and avoided as a “taboo” subject!!

Just as you go to the gym and train your muscles – you need to remember to train what I like to call the “mind muscle” – so by being aware of it, doing stuff that focuses on your mind and helps bring happiness and harmony. yes doing the physical stuff can help with the mind…but we also need to give it some individual attention

There is no doubting that the more you help your body – the more your help you mind…and mental exercise is just as important.

Meditation is one of the best ways of working on your mental fitness and calming the mind…but at the same time its not for everyone.

When you are resting/asleep…quite often the body is relaxing but the mind doesn’t always follow suit.

Keeping your mind fit isn’t as difficult as getting ready for a marathon. You can add mental fitness style exercises into daily life:- Reading, Meditation, Laughing.

The mind-body connection is overlooked but is a massive part of Health,Fitness and wellbeing and is something we need to be more aware of. Our thoughts become things/actions….s what we think we become, how often have you been in a bad mood and all you can think is negative thoughts…and then the rest of your day follows on this way, or likewise if you are feeling good/good mood and you think positive thoughts and you go on to have an amazing day…it isn’t just a fluke…your thoughts are literally shaping your mood/day/life…and then if we dont feel good/happy on the inside then this is going to show on the outside….so see how mental fitness is just as important!!

Here are some ways you can work on your mental fitness: