Jen Mercer

New Day, New Workout, New You

May 10th        Uncategorized    No Comments

Ok so I felt compelled to write this out this morning and if you follow me on insta and watch my stories you would already of seen it.

So I went to my early morning yoga class this morning at 7am…but this morning it was like my body just didn’t wanna play, I felt stiff, tired and it was like my body was like “no Jen…not today”…I battled through and do the best I could, but then something happened ….when we went into savasana at the end…which is the final pose for relaxation, I found myself beating myself up, and saying negative things to myself because I struggled….and then BAM something suddenly clicked..STOP JEN… about I be grateful for all the things my body has just done….the fact I got up at 545am to get to the Yoga class for 7am, that I moved in ways that are magical, that I was able to breath and feel every movement….how about that??

So what am I going on about??

I bet this happens to a lot of us….we turn up for a class/yoga/gym/run session (whatever your poison is) and we have a crap workout, and we wish we hadn’t of even turned up, we feel rubbish and then sometimes we compare ourselves to others and the teacher and then we beat ourselves up about it, we think we are never going to get where we wanna be, never be fit as others and we just wish we had stayed in bed with some hob nobs and a cuppa…anyone else felt this way??

Thing is…..we often forget to be grateful to ourselves and our body’s….the shear fact you can get out of bed in the morning, get to the gym/class…whatever and just MOVE is amazing, the fact your body allows you to do things you may never though was possible…its magical. Look at our body’s – they are machines…..they are amazing, look how they move…OK yeh somedays they move better than others….but so what??

Next time you are feeling this way during or after a workout…STOP and FLIP IT…..praise yourself and your body for the movement it brings, be compassionate and kind….

Everytime you turn up for your workout or you turn up on your mat for Yoga, its going to be different. Todays workout wont be like yesterday and it wont be like tomorrows, Your body will be different than it was yesterday and tomorrow when you wake up your body will be different again…yes really!!! So when you show up for that workout, be in the moment, accept your body for what is it NOW and accept yourself for what YOU are now….be grateful for the movement you can do.

Embrace the good with the bad, embrace the wobbles with the strengths 

Everyday isn’t going to be perfect

Every workout isn’t going to be amazing

All that matters is that you move, show gratitude and LOVE your body for what it is

You have an amazing machine that you live in, dont ever forget that

Now give yourself a hug haha

Jen x

Crystals, Crystals….Everywhere

May 4th        Uncategorized    No Comments

I wanted to pop by today to talk all about Crystals.

Do you have a fav crystal? Or do you always find you are drawn to a certain crystal??

There is a reason for this…normally when we are drawn to certain crystals it is because we need the healing energies of that crystal in our lives…and whenever you feel drawn to a crystal I always say “BUY IT” ahah but then again I am a crystal hoarder….but hey who doesn’t love a good crystal.

When you a buy a crystal in a shop always make a put of cleansing it when you get home…if its been in a  shop its likely to have been handled by others and can pick up negative energies…so cleanse it with sage/incense/moon/salt water and hold it in your hands, set an intention and feel the energies.

A Full Moon is a great time to cleanse all your crystals too.

Id LOVE to know what your fav crystal is ….get in touch and let me know

Also…do you find you are drawn to a crystal and dont know why?? Let me know and I can give you some insight

Love and Light always

Jen x

Mental Health Awareness

May 4th        Uncategorized    No Comments

Its Mental Health Awareness Week…although, we should always be aware of this…

In someway we have all experienced it whether it be ourself or someone close….but our mental health is often not talked about and not looked after as much as our physical health…when really its just as (if not more) important……it should be used, and trained and looked after like the muscles…..its our “mind”muscle”

I have suffered from anxiety for a while now….and it happened just after I lost my best friend…my grandad, and my mind has been a toughie to control after this (I had it also as a child after the loss of my dad…but its different as a child) as an adult you know more and it affects you differently….Im not saying this for sympathy, Im saying it to hopefully let someone know they are NOT alone…..I still get bad days now, but I do some things that help me get past to or just make the day a bit brighter…Im not saying these are everything but the things below are things I swear by and that I feel have been truely part of my healing and journey.

I used to think asking for “help” was a sign of weakness…until I had the breakdown and then I realized that it wasn’t a sign of weakness it was a necessity

If anyone is feeling this way, please reach out and get in touch with me, I always want to help people and just give some support 

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!!

My Tips:

* Write in a Journal – just get it out your head into paper – no1 needs to see it

* Write 3 things overnight you are grateful for

* Getaway – even if just a night in a hotel, spa day or a walk in somewhere new

  • Work on your strengths – the positives

* Ask for help – it is NOT a sign of weakness

* Dont beat yourself up if you feel this way… ITS OK

* Be kind to yourself always

* Good Nights Sleep – it works wonders

* Meditation (takes a bit of getting used too – I use an app called “calm”)

* Exercise – even just for 10mins

* Good Nutrition – KEY!!!!

* Find a hobby….do something you LOVE, something that makes you smile

* Have some Dark Choc – just a square

* Soak up and enjoy what you already have

* Colour…seriously it helps with anxiety, love my colouring book

* Laughter is after all the best medicine

* Practice Forgiveness – for yourself and others

  • Walk in Nature (seriously this has been a biggie for me)

If you are going through a tough time right now, I send Love and Light to you and wish nothing but happiness for you.

Reach out….to me or someone else, you are never alone

and always remember “Its OK not to be OK”

Jen x

Full Moon Ritual

May 4th        Uncategorized    No Comments


1) Have a pen, a couple sheets of paper, and a timer. It is important that the paper is removed from a notebook before writing. Be sure both sides of each page are blank when you start.

2) Choose a challenging situation, relationship, or personal belief to bring forward and give yourself the opportunity to untether yourself from its limiting grip.

3) Set a timer for 15 minutes and for the full duration of time, let any and all feelings, information, associations, questions, frustrations, insights, etc., flow freely from your pen. Do not edit yourself. It can be as “shameful” and “embarrassing” as it needs to be. It is raw and authentic and that is what makes this work. Write the things that you would never say out loud. There is nothing wrong with you for feeling, but these feelings do not have to remain hindrances to you stepping fully into love. Allow yourself to be unapologetically human.

4) Once the timer sounds, pause. If you need to write more, keep going until every last drop is out.

5) Once done, DO NOT reread, revise, or edit. Take what you’ve written and rip it up into pieces. You have placed the energy on the page, and do not need it anymore.

6) If you have a safe place to burn the paper (such as a fire place, camp fire, or cauldron) you can choose to burn the paper. Otherwise, take the ripped up pieces and either burry them in the earth or discard them into a trash can outside of your home. The energy has been released from your body.

7) Wash your hands and if accessible smudge yourself with sage.

8) Close your eyes, take a few deep breaths, and acknowledge your power to release what you do not need.

9) This ritual can be repeated for as many topics/areas of your life that are hindering your experience of happiness and love.

May is Walking Month

May 4th        Uncategorized    No Comments


May is walking month…and I really think every month should be really BUT we will go with the May walking month and crack on.

A generation ago, 70% of us walked to school – now it’s less than half.

Now-a-days we drive a lot and sit round a lot…what happened to good old walk?

I love nothing better than putting my headphones on and going out for a walk and I love seeing other people on my travels too, and whilst we do all move in some way…..I dont think we walk as much as maybe we used too.

I know life and society takes over and we are busier etc..but are we also lazier?

Walking is FREE, its beneficial to both Physical and Mental Health, makes you feel great, connects you with nature and its just about movement 

“Walking is a man’s best medicine”, said Hippocrates over 2,000 years ago – and a growing body of scientific evidence suggests he wasn’t wrong.

According to one study of 334,000 people by researchers at the University of Cambridge, just 20 minutes a day cuts your risk of premature death by almost a third.

Yet Public Health England (PHE) has found that four in ten middle-aged adults – six million Britons – are failing to manage even one brisk 10-minute walk a month, increasing their risk of developing potentially fatal illnesses.

For most of us walking is as simple as popping on our shoes and walking away, I know this sent for everyone but I speaking about the masses……yet we dont seem to do a lot of it

You dont have to go on a big hike, it can be as simple as walking up the stairs instead of the lift, getting off the bus a stop earlier….deciding to walk instead of taking the car (obv were possible)

Just Move

Get out and walk

Spend time at the weekend with family on a walk

Take the Stairs

Go for a walk on your lunch – get out the office 

Whenever I am feeling in a bit of a fuzz nothing sorts me out like a good walk…honestly I love it….it clears my mind, connects me back to my heart and gets me out of the house and out of the space thats frustrating me….plus I feel energized after it and know I have done positive steps for my Health and Wellbeing 

Do you like a walk?

I dont mind going out on my own and walking….but if you you are worried about this or would rather do it with someone, reach out to me and you are always welcome to join me (weather permitting like, I like to walk but not in the rain haha)

Walking is soooo good for your Fitness, Health and Mental Wellbeing and its FREE, so why not take it up….you got this

The Health Benefits of Walking are endless….everything from helping fight diseases and increasing life expectancy to increasing confidence and making us feel more energised….come on who doesn’t want these benefits??

I think walking is massively underrated and if people went on a walk on ad daily basis they would notice their life dramatically get better, happier and healthier 

Jen  x

Yoga – With Jen

April 19th        Uncategorized    No Comments

Yoga Classes

I hear people say they are worried they will feel intimidated in a Yoga Class

I hear “Im not flexible enough” or “I need to lose weight first” or “Ive never done Yoga before” or “Im scared I wont be good enough”

Can I just say that by turning up on the mat…you are doing Yoga, by standing on your mat, connecting to your heart and breathing….you are doing Yoga

Lead with your intention 

Lead with your heart

There is no judgement with me, no egos and no comparing….I encourage my classes to “feel” the pose rather than worry how they look or worry how anyone else looks.

In the nicest way possible…”No-One gives a sh*t” what you look like…and I mean that, everyone is there concentrating on themselves, how they feel and trying not to fall or wobble.

Focus on You

Focus on what happens on your mat

Dont worry about others

Everyone is at a different part of their Yoga Journey…even me, as the teacher I am on a journey with myself and with you too

Yoga isn’t about touching your toes, its about what you learn on the way down, its about the feeling when you are in the poses, its about connecting with your breath and its just about being kind to yourself and giving yourself the time and the space to just be present on the mat

When you come to my Yoga Class I want you to leave feeling connected, feeling that love and light inside your body and leave with gratitude for yourself…for taking the time to show up on the mat

Yoga is a journey

Overtime you turn up on the mat it will be different

Just focus on that present moment and yourself and dont worry about past or future classes or about anyone else in the class.

In my classes if you come and all you do is go into childs pose and breath, but leave feeling 10000% better, then I am happy.

Allow yourself that time

I hope to see you on the mat soon

Jen x

Are you ready to shine?

April 19th        Uncategorized    No Comments

This morning I went to Yoga at 7am and then went for a 6km walk down Otterspool Prom…why am I telling you this??….well read on…

The sun was shining, I seen people smiling, saying our Good Mornings, I seen people running, cycling and out waling their dogs….each and every person had a glow to them, a sense of “Yes the sun is out” and a feeling of happiness surrounded them

Now Im not saying these people are usually miserable, BUT its amazing what a change in weather can do,.

When the sun is shining, it makes me feel alive, like I can take on the world. It makes me want to be outdoors and soaking up ALL the Vitamin D

I definitely think the sunshine makes people happy, it makes you feel good. The warmth on your skin, the feeling that anything is possible, the happiness and the sun warming up your bones…who’s with me?

Make the most of this sunshine…get out for a walk/jog or sit and read a book….smile at passers by and allow the sunshine to make YOU shine from the inside out 

What did I learn from my walk in the sunshine this morning….I learnt that its OK…Its ok to have a wobble, its OK to feel down sometimes But to never forget to celebrate all your wins and to embrace everyday and be utterly grateful for every moment you breath… is sh*t at times, we all have tough times….but when we realize our true potential and we realize just how amazing life really is…WOW its the “Shift”….Yeh I got that from a walk

I got all thats from a walk…why? Because lately I haven’t been too good, Ive been down, not leading from love or form my heart, Ive been leading from fear…full of worry, upset and disappointment….and Id gotten myself into a rut, into a bad place, but on ym walk today something just “clicked” and I decided that from now on….I wont wallow in my sadness, I will use it to drive me forward, I will do everything I want to do and I will NOT let anything stop me….Ive been holding back for far too long now, scared and full of fear – BUT NO MORE, I will follow my heart (but of course take my head with me) and start to see my true potential and go forth with my ideas and make them a reality.

If you take anything from this today…please let it be that a walk does wonders for your mental health as well as your physical

Jen x 

Stay Hydrated

April 19th        Uncategorized    No Comments

Warmer days are here (for how long – who knows) so its even more important to stay hydrated…especially if exercising, as we will be sweating more and losing more water/salts!! Stay hydrated….keep water handy and add lemon/ginger/lime/mint to make it refreshing!! 

Please stay hydrated – especially when exercising and when in the sun!! 

Our body needs water!!!

More than a Class

April 19th        Uncategorized    No Comments

Sometimes a class can be just that – a class and then sometimes it touches your heart in ways you never knew possible

Today I taught my last ever class at Spindles – Ive been teaching my gang for 6 years….we started with just a few of us and the Aqua grew to nearly 30 people a class

We have so many memories, have shared ups and downs together and we have laughed and cried

This group – is more than a class – its a family….a family that met and just connected….this was more than just a weekly class….it was the connection we all had

You see this is where my passion meets my job…not only do I get to teach and inspire people…I got to make lifelong friends

I am so grateful to have met an amazing bunch of people who I know will be in my life forever….and I couldnt love them more

People quite often become our friends under weird circumstances and we build friendships that we didnt know we were looking for

I am going to miss my Spindles gang so much – we will always have the amazing memories and hopefully make a lot more as “friends”

Today knocked me – ME – yes ME – I bloody cried, couldnt get my words out

Thank you to everyone of my class members at Spindles for a wonderful 6 years 

And as the saying goes “we’ll meet again”

Love you all and thank you

Jen xx


April 19th        Uncategorized    No Comments

STOP IT!!!! 

The scales dont define you or your progress….now Im not saying they arent a good benchmark and a good tool to use BUT they are NOT the be all and end all…..your progress, your worth and YOU are not defined by the scales and the number!!!

Start focusing on how YOU FEEL, do you feel good, energised? How do you feel in your clothes? Naked? These are sooooo better than constantly jumping on the scales and depressing yourself

Define yourself by how u FEEL…..stop caring about the scales and the numbers!!!

Because I tell u now….unless u r happy with yourself (and I mean inside) right now – you will never be happy no matter how much weight u lose!!!

Turn ur focus inwards!!!!

Realise how amazing YOU are

Embrace YOU

Feel and Love