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

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

Chickpeas – Ingredient of the day!

Chickpeas have a delicious nutlike flavour to them and a buttery, pasty texture! They are such a versatile ingredient – I like to add them to salads, make chickpeas flatbreads, hummus, use in curries and falafels as well as toasting them in the oven with some olive oil, spices and salt to make a heavenly crunchy snack!

Chickpeas are a legume often used in Middle Eastern and Indian cooking. They are a great source of vitamins and minerals, and have been shown to help lower cholesterol. They are a great source of insoluble and soluble fibre as well as manganese and iron for energy production.

  • High fibre – Chickpeas, like other beans are rich in dietary fibre (soluble and insoluble fibre). Insoluble fibre helps to prevent constipation and increase the bulk of ones stool whereas soluble fibre forms a gel like substance in the digestive tract to make you feel fuller for longer and helps ferry out any unwanted cholesterol.
  • High protein – Chickpeas are an excellent source of protein making them a great meat alternative for vegetarians and vegans. A meal high in protein will keep you feeling fuller for longer. Protein is an important macronutrient as it is an important building block of bones, muscles, cartilage, skin and blood! It also helps to build and repair tissues within your body!
  • Weight loss – Chickepeas are excellent for weight loss due to the two points above –  high fibre, high protein content and low GI. Add chickpeas to your salad to control your appetite and increase chance of satiety!
  • Iron Boost – Chickpeas will boost your energy due to the iron content. Iron is essential for every day energy. This is particularly important for menstruating women, pregnant and growing children.
  • Vitamins and minerals – Chickpeas also contain manganese, folate, copper, zinc and vitamins C & E!

Please leave a comment below and let me know how you incorporate these little gems into your diet! Head over to my recipe page to find a delicious Hummus recipe!

Enjoy!! xx





My top 25 tips to a healthier you!

Your day to day choices not only influence your health but your vitality as you age. Try and gradually introduce these tips into your daily routine to create new habits. Choose 5 things you don’t already do and carry them out today. Make the change now and I guarantee you will start to feel better almost instantly! As the days go by, it will only become easier and theses tips will soon become second nature to you!

So here are my top 25 strategies to a better and healthier you –

  1. Hydrate Hydrate Hydrate – aim for a minimum of 2lts a day.
  2. Remove processed and packaged foods from your diet as they are low in nutrients and wont keep you satisfied in the long run. These include fruit juices, chocolate, crisps, ice creams, confectionary, low fat, sweetened yoghurts, soft drinks, crackers, biscuits, dried fruit etc.
  3. Remove refined sugars from your diet.
  4. Get a good night sleep! Turn all electrical devices off an hour before bed and read a book, meditate or listen to some music.
  5. Relax and maintain stress– Have a bath full of Epsom salts or magnesium flakes.
  6. Don’t eat ‘bad’ fats as they increase your bad cholesterol – Stop eating trans fats like deep fried foods and cooking with sunflower oil, vegetable oils, peanut oils, corn and rapeseed oil. Opt for organic and cold pressed varieties of olive oil, coconut oil and flax seed oil. Eat fats high in Omega 3’s and Omega 6’s in moderation!
  7. Eat breakfast – Breakfast is the most important meal of the day, it doesn’t mean you have to go big though. If you’re not a big eater in the morning and tend to skip breakfast look at having a piece of fruit with some nuts, yoghurt or some sort of protein (smoke salmon, eggs etc)
  8. You time – Get outdoors, go to the park and go for a walk. Disconnect from your phone and take some time out.
  9. Mindful eating – Sit down at your kitchen table and eat, don’t eat in front of your TV, laptop or phone. Eat slowly, chew your food and enjoy it! Wait atleast 20 minutes before going for seconds.
  10. Eat lots of fruit and vegetable – These are high in vitamins and minerals which is crucial for optimal health. They will help your body to remove any toxins and waste during your detox, weight loss phase. Eat as many green vegetables as possible and avoid high sugar fruits such as bananas, apples, mangoes, grapes and dates for a few weeks while you re-set your system!
  11. Remove starchy foods/wheat from your diet – Some of these foods include wheat, barley, bread, bagels, pitta, crumpets, rolls, pizza, white rice, pasta, potatoes, breakfast cereals and bars, pastries, croissants etc.
  12. Get moving – get off the tube a stop earlier and walk to work or better yet walk or ride to work. Walk up the escalators, always try and reach your 10,000 step goal a day on your smart phone.
  13. Exercise – Aim to get your sweat on 3+ times a week. Go for a run, swim, spin class, go to the park and do a circuit, do some sprints. The higher the intensity the better. The options are endless!
  14. Eat lots of fibre rich foods to help maintain a healthy bowel movement. Foods high in fibre include lentils, chickpeas, peas, brussel sprouts, artichokes, black beans, avocado, berries, oats.
  15. Eat probiotic rich foods or take a probiotic supplement to help support your gut microbes and maintain ‘good’ bacteria. Foods such as pickles, kimchi, sauerkraut, kefir and good quality Greek yoghurt are great sources of probiotics.
  16. Meditate – learn to meditate, concentrate on your breathing and sit in silence for at least 10 minutes every day. Make time for it!
  17. Reduce or remove alcohol from your diet for at least 2 weeks. Give your system a break!
  1. Eat real foods – Eat how your ancestors would eat. Eat good quality proteins, dairy, fruit and vegetables.
  2. Eat the rainbow – Try and eat a mixed array of seasonal fruit and vegetables. Try and get as many different vitamins and minerals into your diet as possible. Mix up your food show each week!
  3. Remove toxins from your body/life – Buy organic proteins and vegetables if or where you can afford to. Use natural beauty and cleaning products. Remove the amount of plastic used in your household.
  1. Go to the farmers markets – Buy local fresh produce which hasn’t travelled far to get to you and will contain far more nutrients than the supermarket produce from Peru!
  2. Cut out the crap – Start reading ingredient labels. If you can’t pronounce the ingredient or don’t know what it is then just don’t eat it!
  3. Eat raw and fresh foods first – Raw foods contain more enzymes in them. Try and eat these foods first throughout the day!
  4. Stop rewarding yourself with food – Enjoy a manicure, a night at the movies, a pair of new trainers or anything else you may have your eye on!
  1. Nourish – Eat for nutrients, nourish your body. Think to yourself before eating or buying something – Is this food going to make me feel energized and amazing or sluggish and guilty!

Hope you enjoyed these tips, please let me know your thoughts in the comments box below!

Lucy xx