Self-love this February

“No one else is going to make you happy until you are happy with yourself first

February as we know it, is the month of love which for some can be quite depressing, it’s a short month which can also sometimes feel like longest month of the year due to the long dark, cold and grey days!

The way I see it, is we have two options this month – to go through the month with a negative mind-set, feeling miserable and depressed or we can embrace this month as one step closer to spring, challenge our mind-set and learn to be happy with what we have already got.

Whether you’re single, married, a mum, a teenager, male or female we can all embrace a little bit of self-love in our lives. So, ask yourself what it is that you really like to do? How do you switch off? What do you wish you had more time for? Really think about these questions and set yourself the task of being a do-er this month, not a dreamer.

Time to make a change this February and learn to look after yourself, learn to say no and schedule in some ‘you time’ each week whether that be having a bath, going for a walk without your phone, taking yourself out for a nice meal or reading that book you always wished you had time for.

Make a change this month, do it for you and no one else!


New year, new you??

I don’t believe you need a new year to make a change. Don’t get me wrong, I am not anti-new years resolutions but for some people the pressure of keeping a new years resolutions can actually cause much more stress which often then leads to disappointment. To make a change you have to really want to do it, no matter what time of the year it is.

Whilst the new year is a great opportunity for some to make a change. Achieving goals won’t bring happiness until you learn to be happy with what you’ve already got in this present time. Once you have found that happiness and I am not talking about perfection because happiness doesn’t mean perfection, you will be surprised as to how your life will change for the better.

So, I believe that this year we should all strive to be happier, because everyone deserves to be happy – happier within our own bodies, within ourselves and with everything we already have.

Because until you are happy – nothing else matters!

‘Good thoughts, they will shine out of your face like sunbeams, and you will always look lovely.’ – Roald Dahl

It’s not all jolly!

This time of year is very exciting for a lot people! With all the Christmas decorations up around town, the Christmas carols, the classic Christmas movies on repeat, the ice skating, the sharing of gifts and the over indulging at countless Christmas parties throughout the month leading up to the big day itself!

However there is also so much decadence leading up to Christmas and for many people – it is all go, go, go!

So it’s also a time of year that can bring a lot of anxiety to people and I can totally see why. The pressure to go out shopping and buy numerous people the perfect presents, the financial pressures, the keeping up with the Joneses, the social demands, the family feuds, the deadlines, trying to get your tree up AND decorated (perfectly of course), trying to please every Tom, Dick and Harry, inevitably and frequently leads to a lack of self-care not to mention a high chance of catching the dreaded seasonal cold that is going around London this December.

Maintaining our health over the Christmas period is far more important for our mental health than it is for our physical appearance. Keep your body fit and healthy as well as your mind balanced. Try and take 10 minutes a day to yourself to press the pause button – whether it be doing some meditation, getting some fresh air and going for a walk, having a stretching session or even just listening to some music. Do something for you to prevent yourself from burning out, from getting stressed and feeling anxious.

So here is a friendly reminder to try not to get too overwhelmed by all the events and pressure and to also be mindful this Christmas of not only yourself but of the people that surround you because it’s certainly not all jolly for everyone.

Learn to embrace the good with the bad, because the magical day of Christmas will be gone within the blink of an eye.   And have a fun one!


Digestion – It’s not only about food!

Digestion is not only about the foods you eat but it is also about how you consume them as well as your daily activities.

Many of us think that digestive issues are only about the food and drink we consume but there is so much more to it than just that. Let’s put food aside for this article and talk about other ways in which you can support your digestive system. The below points are fantastic holistic ways  you can improve your digestion;

  • Mindful Eating – Eat sitting down with no screens in sight (you don’t need to be connected to your phone or laptop whilst eating).  By visualizing your food your brain informs the stomach of digestive activities. I am huge advocate of mindful eating and always try my best to sit down away from my laptop and phone even when I am in a rush! How many times have you eaten something, a packet of nuts lets just say for the sake of the argument, then you look down and they are all gone and you hadn’t even realised you had eaten them?!Take control over your eating habits and pay attention to what you are eating, enjoy your meal, sit down and pay attention to the flavours, textures and smells. Listen to your body and learn to stop when you are full. I know it sounds silly but when you are eating, try and just eat and stop everything else you are doing – get rid of the distractions!
  • Chew your food – It sounds so simple however a lot of us don’t do it. Learn to slow down and chew your food. The process of digestion starts with visualising and then chewing your food, chewing breaks down your food into smaller particles which therefore make them a lot easier to digest. Chewing also signals the body to start the digestion process by coating your food with saliva and informing the stomach to produce stomach acid to ensure proper digestion. By not chewing your food properly it can lead to bloating and over eating! Research shows that chewing your food and taking longer to consume your meal will result in you eating less preventing any weight gain – bonus!
  • Movement – Get your body moving on a daily basis. I love the term, movement = movement! Regular exercise and getting your body moving helps keep food moving through your digestive system as well as reduces constipation. Go for a walk on you lunch break after you’ve eaten your meal, wake up early and do some stretches and breathing techniques on your living room floor. It doesn’t have to be high intensity, the main thing is to try and get your body moving more on a daily basis and minimise the amount you sit down at your desk or in your car.
  • Squat –Did you know that about 1 in 7 adults suffer from chronic constipation – that is a huge amount! As human beings, we were designed to squat and not sit upright on the toilet. When we squat, gravity does most of the work as the weight of our torso presses against our thighs which then compresses against our colon. My advice to you is, if you are having problem pooping – squat down on your bathroom floor in the morning upon awakening, take 10 deep slow breaths in through the nose and out through the move. Once you have completed the 10 breathes, then get up and go to the toilet. I can guarantee you it will help you go to the loo! If you are after more help then check out the amazing ‘squatty potty’ online! I keep hearing many good things!

Take control over your habits today by applying the above simple principles. I think it is so important to get the fundamentals right first and then incorporating a diet packed full of fibre, wholefoods and lots of water to compliments it.

If you have any questions, please don’t hesitate to contact me privately.


Get out of your fitness slump!

There are so many great reasons to exercise however most of us find it a real chore, struggle to find motivation and make continuous excuses as to why we don’t get moving – trust me I have heard them all!

There is no better time than now to ditch the all or nothing rule and give exercise a go as we all know the benefits are endless!

I have outlined my top 5 ways to help you get motivated and out of that fitness slump below:

1 – Change your perspective

Don’t think you have to throw yourself into an intense, sweaty HIIT workout to reap the benefits. Try and change your perspective of things and realise that you don’t have to be the fittest person in the class, the fastest runner to get started. I can guarantee you the hardest part of starting is changing your mindset and deciding to create the habit of committing to a few hours a week of exercise! Once you believe you can get up and do it, the ‘do-ing it’ becomes easy!

2 – Stop comparing

With everyone getting so caught up in social media, it is so hard to not compare yourself to the size 6 model on your phone screen who has no doubt taken countless shots to get the perfect thigh gap and skinny arm on hip look – not to mention the countless hours in hair and makeup. Stop comparing yourself to others and learn to love yourself! You are you and you are amazing! Do what you love, enjoy and most importantly makes you feel great! Don’t start doing pilates, hiit or even spin classes because you think it will make you look a certain way. Learn to do things for you and not because other people are doing it. At the end of the day if you’re not happy in your own skin, you will never be happy – you could reach your target goal and still not be happy. Happiness comes from the inside out, so stop comparing yourself to others and start believing in yourself.

3 – Find what you love

I think it is so important to find something that motivates you, something you love and you will enjoy doing a few times a week! It could be going for a walk, roller blading, at home yoga videos, boxing, pilates, even a PT session with me J! If you don’t enjoy doing it then you will only make excuses. Try making it fun too, mix it up and find variety so you don’t get bored of doing the same thing week in and week out.

4 – Schedule in your workout

Every weekend I sit down and fill out my diary with scheduled classes and gym sessions for the week ahead. I think it is so important to set aside a few hours a week to be good to your body which in turn will only help boost your confidence and motivation. These sessions should be just as important as any of your other appointments or social catch ups. Don’t cancel them, don’t make excuses and don’t reschedule them – as lets be honest rescheduling is just as bad as cancelling! Set up reminders on your calendar with things that will motivate you, change your screensaver and always remember your intention as to why you started exercising! Schedule in your workout, don’t be lazy, give yourself a pep talk if you have to and get it done – trust me the endorphins are worth it!

5 – Train with a friend

I am sure there are a lot of people in your friendship group that are struggling to get started, reach out to your friends and suggest to go for walks in the park, attend classes together and organize for coffee or breakfast dates afterwards. Social catch-ups make the workout worthwhile, enjoyable and rather amusing at times! Its one thing cancelling on yourself but another to cancel on friends, you are less likely to do it! Grab a few buddies, lock in a few sessions for the next few weeks and make it a weekly event!

So, get rid of your expectations that exercise is too difficult, that you’re too busy, tired and you’re not athletic enough, you’re too old, unhealthy or overweight! Exercise doesn’t have to be strenuous, go for a walk through the park a few times a week and learn to love it!

I hope the above has motivated you in some way to get started today.

If you have any comments or other ways of getting motivated you would like to share, then please do so!

Lucy X X X