Jen Mercer

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

April – Stress Awareness Month

March 30th        Uncategorized    No Comments

Stress Awareness month

Most people will experience stress at some point in their life, but constant or extreme stress is bad for both the mind and body. Stress can be caused by a sudden traumatic event or even just the expectations of daily life.

There are many ways to minimize stress such as maintaining a healthy lifestyle, talking about your feelings, and dedicating time to relaxing. If you are suffering from stress, you can find help and resources on the internet, or you can seek advice from a healthcare professional.

If left unchecked, stress can be deadly — in fact, stress is often referred to as the “silent killer” because although its effects are not immediately apparent, it can lead to a number of serious health problems such as high blood pressure and heart disease.

This is why Stress Awareness Month is important — it informs people about stress and provides them with the tools and resources to manage it.

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.

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.

You can increase your resistance to stress by strengthening your physical health.

  • Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for exercise, at least three times per week. Nothing beats exercise for releasing pent-up stress and tension….plus it becomes “you” time!
  • Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. Avoid “Processed” foods like the devil and get variety in your diet.
  • Avoid caffeine and sugar. The temporary “highs” caffeine and sugar provide often end in with a crash in mood and energy. By removing the coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
  • Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
  • Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Easter and Chocolate

March 30th        Uncategorized    No Comments

If you are going to eat chocolate this Easter…I just have 1 tip for you… “dont feel guilty” yes thats right…..EAT IT and enjoy it, because too many of us are stressing out about having the odd treat or some chocolate this Easter.

Yes I am quite aware we should be eating less sugar and that too much sugar can have negative effects on the body, but by depriving yourself completely you are just going to end up miserable

Being health is not determined by the number on the scales or by the food you are avoiding or by some stupid statistic – no health is all about our relationship with ourselves and our relationship with food

So this Easter if you want to enjoy that egg…go for it, just please dont feel guilty or beat yourself up…just enjoy it, savour the flavour and know that its OK

Be healthy in body and mind

Enjoy yourself, dont feel guilty and be health for YOU

Jen x

Yoga with Jen

February 27th        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

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