Jen Mercer

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.

World Mental Health Day

October 10th        Uncategorized    No Comments

Today is world mental health day in someway we ahem 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

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 Forgievenss – 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

Self Care September

September 11th        Uncategorized    No Comments

It’s Self Care September

This September…show yourself some LOVE. Self Care is important but its often something we dismiss whilst we look after everyone else….dedicate some time this September to “Self Care”

Self Care – its doesn’t have to be a big extravagant thing…..here are some suggestions; Hot Bath, Massage, Read a Book, Go for a Walk, Meditate, Just “be” in the moment, Take that day off, Be alone, Do something that makes you Happy, Yoga, Sign up to that course, Eat Well, Stay Hydrated….

This September show Yourself and your Body some LOVE

#SelfCareSeptember

You are wonderful and amazing and deserve it

Jen x

Strong……over Skinny

September 8th        Uncategorized    No Comments

Strong Over Skinny

When you are training/eating well/following a plan (etc) are you doing it because you want to be “Strong” or “Skinny”??

Do you see it as a punishment or as taking steps to becoming a better, healthier and stronger you?

Do you focus on the negatives, flaws and beat yourself up, or do you accept them, embrace them and love yourself no matter what?

What’s you goal STRONG or SKINNY??

Now I am not saying there is anything wrong with wanting to lose weight etc…thats OK if that’s your goal, and I am not saying there is anything wrong with being naturally a smaller framed person….this isn’t what this is about.

So much focus is put on “skinny”, on numbers on a scale and size…but why?? What’s the big deal?? I do feel social media has a LOT to answer for in this case….they parade photos (often photoshopped) of models and people who are classed as “skinny” and make this the goal for people…and not just women, men as well but its even more dangerous to the teenagers who are growing up in this society thinking thats the life goals…that skinny is the best end result and thats all that matters….really??

There is a LOT of pressure out there on people to look a certain way, to fit in? To be beautiful? I dont know…but what I do know is its BS (bullshit in case you didn’t know)…because a size, a number on a scale does NOT define you and who you are and your place in society….OK??

How about we shift the focus and desire to be strong (and by strong I dont mean bodybuilder – unless thats ur goal….) Strong doesn’t mean BIG muscles and bulging biceps….STRONG comes from within, a strong, healthy and happy body from thee inside out….STRONG means feeling good and that your body stays energised and that you fuel it with the right food and take care of it, STRONG means that you are mentally strong as well as physically….

 

By Strong I dont mean that you can go and lift a car (although why the hell not)….the misconceptions around strong are big manly muscles….but why?? What’s with the stigma, why cant STRONG be a state of mind, a state of physical being…rather than just muscles??

Being strong inside and out, strong enough to follow your own rules, strong is eating that piece of pizza and not beating yourself up over it, strong is missing that gym session for an extra hours sleep…knowing that sometimes you need to listen to your body, STRONG is ignoring all the crap and “expectations” on social media and being who the f**k you wanna be, strong is ignoring peoples comments and living life by your own rules

You see STRONG isn’t just a physical state……its a mental one too.

Be STRONG…..

Strive for Health, Wellness, Strong Mind, Strong Body…STEP AWAY from the scales….STOP comparing yourself to others and especially to instagram “celebs”…….be STRONG enough to embrace who you are.

Lift those weight girls…dont be afraid (and if you are unsure hire a trainer to help you)

We are all Wonder Woman

Jen x

Remember your WHY

September 8th        Uncategorized    No Comments

Remember your WHY

Always remember your why……

Why you started, Why you chose that thing/program, Why you made the first step…WHY??

You have to go deep though….it goes beyond the superficial why.

When asked why you want to lets say “lose weight”, quite often it the answer can be very vague “just because” – “for my holiday” – “to feel better” – “I need to”….and thats all fine, but what is your WHY??

You see it goes deeper than that….no matter what.

I always try and dig deep with my clients, and yes it can feel a little uncomfortable and I dont do it to make them feel bad or to upset them…I do it to find out their WHY. When people want to train with me and tell me their goals…Im like a child “why, why, why” and I am sure they want to punch me….but I eventually get their WHY.

Sometimes you have to get a little uncomfortable before you get comfortable, Sometimes you have to step outside of your comfort zone and go to that place you’ve been avoiding, Sometimes you may need to dig deep and sometimes you have to get upset to really realise your WHY.

Knowing your WHY is important (why I hear u ask…ahah get it “why”??) because if you dont know your REAL WHY…there’s no attachment, no emotions connection, no accountability, no real deep true connection to your goal…knowing your WHY should light a fire in your belly and make you want it more than ever, knowing your WHY gives you purpose, gives you strength and helps you get through the times when you wanna give up.

Finding your WHY will take some soul searching, you’ll have to go deep and really be honest with yourself and find your WHY….it may feel weird and uncomfortable and maybe a little upsetting…but its getting to the deep rooted problem and discovering your WHY.

There is always a deeper reason WHY we want to do something (whether it be get fit, lose weight etc)….but we always avoid the real WHY as it’s uncomfortable and we dont wanna admit it, we see it as a sign of weakness so we try and stay strong and mask the real WHY with other more simple approaches. We are afraid we will be judged by being REAL and showing our WHY…so we mask it “lies” and excuses…but deep down we know our WHY

So whatever it is you are chasing…whether it be weight loss, fitness, health, new career, job….ANYTHING…be brave and dont be afraid to dig deep and show your WHY……at first it wont feel good but in the long run it’ll give you a better connection to your WHY, the goal will seem easier and closer and when it’s achieved….WOW..the feeling will be unreal.

Always Remember YOUR WHY

Jen x

Heart Health

August 31st        Uncategorized    No Comments

HEART HEALTH

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

Relax

Exercise

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