Staying on track over Christmas

So December is here and we can finally talk about Christmas and start getting in the festive spirit! However it’s easy to get carried away of the Christmas period.

With Christmas lunches / parties / drinks going on so much through December, it sometimes starts to feel like a game of who can eat the most and drink the most in a month, and it’s easy to get carried away with that.

Now I’m not one to discourage having a good time over the festive period. However there is a way see the month through without going crazy and un-doing all the good work you’ve done in the run up.

🍪 Don’t use Christmas as an excuse to eat unhealthily every day - keep the rich foods for meals out and social occasions once or twice a week, the rest of the time stick to a healthy balanced diet and get lots of veg in!

💧Be sure to drink plenty of water while eating out with friends / clients / colleagues It’ll stop you reaching for the wine glass as often whilst keeping thirst at bay meaning you’ll be able to recognise your hunger signals better and know when you’re full.

🍾Try and keep drinking to a couple of days a week. Just because you’re out socialising every night doesn’t mean you have to have alcohol, on the plus side you’ll feel super smug sat in the office the next day hangover free when your colleagues are feeling a little rough.

🍽 Be mindful with your eating, eat to the point of being comfortably full, you don’t need to overeat just because it’s there in front of you.

🏋🏻‍♀️ And finally, keep up with your fitness regime. There might be days and weeks where you have to skip a couple of sessions but try and find a way to keep on top of exercising to your usual schedule. Even if you have to fit it in at different times to normal. You’ll feel great afterwards and it keeps you in good habit so getting back to it in January won’t feel like such a chore.

Let’s smash December together, you’ve got this!  

Sounding out the bullshit

I’ve been on the verge of tears for the last week now and I couldn’t for the life of me figure out why, but the truth is, there doesn’t really need to be a reason, and that’s ok!
My anxiety often hits me like a ton of bricks, and I’m lucky enough that I kind of know how to deal with it. Decreasing alcohol intake, getting more sleep and lots of exercise (read: taking it out on some heavy stuff in the gym) usually gets me back to normal in no time.
This time around however, its just kind of put a lid on it. It’s still very much there in the background and I can turn the volume down on it, but it won’t quite mute.
It sucks, I can’t even describe how frustrating it is to have to have a mental health battle on a daily basis, but I want you to know that that’s ok.
It’s ok that the usual tricks don’t always work, and you just kind of have to deal with it.
If that means silencing a lot of the world around you for a while
That’s ok
If it means surrounding yourself with people for a while
That’s ok
If it’s some kind of combination of these two or something else altogether that you haven’t quite figured out yet...
Guess what? That’s ok.
The only right way in this situation is putting yourself first and focusing on yourself for a while. Your mental health is so important, and you should never EVER apologise for putting it first and that’s exactly what I’m doing at the moment.
If it doesn’t fill me with light, then I’m sure as hell not interested and that’s my motto for the next few days/weeks/months or as long as it takes to get my head straight.
Time to focus on myself for a while and sound out the bullshit, and you should do the same

It's time to change our own personal narrative

As women, we aren’t conditioned to believe that we might just be stonger and more powerful than others give us credit for. Historically we are known as the weaker sex, a label that is finally being peeled off however, there is still work to do and it’s a narrative that I’m determined to be part of changing. 

We are getting better, young women are being empowered to be stronger and more powerful than ever before and it’s a change in plot that is only getting better as the years go on.

What still frustrates me on a daily basis though is how often we, as women underestimate ourselves. I see it in clients, I see it in friends and family and in conversations overheard. 

It’s too often that I hear “Oh I don’t think I can do that” or “I know I’m not capable of that” before it’s even been attempted. 

 But you, my love, are capable of more than you can ever imagine, and more! 

It’s easily done, no matter whether that’s a gym session, in your job, in your relationship or any other plausible event. 

When I hear any kind of self-questioning or assumptions of a woman’s limits, my first question has and always will be “have you tried it?” and guess what, the answer is almost always “no”. 

So then, how will you ever know your own capabilities? 

Do not make fear of failure part of your personal narrative.

Failure is not a negative thing, It’s simply the first step in finding a route to success,

You try something new and it doesn’t work out, what did you lose? Nothing! You simply learned a very small piece of your personal limit, which only leads to trying again until you find out what your true capabilities are. 

All that comes beyond that is strength, growth and improvement. 

So change your story, stop doubting your abilities and rise up. Every woman out there is willing you to do so.

When Life Gives You Lemons...

Let’s get straight to it… by lemons I obviously mean an injury. 

I can’t even begin to explain the frustration I’ve been going through throughout January. I’d planned for this month to be all about working on my Big 3 (deadlift, squat and bench) and increasing my cardio. Well I’ve only managed one of those and here’s why… 

Just before Christmas I slipped over on a wet pavement (don’t ask how, I’m one of the clumsiest people you’ll probably ever meet). Anyway, in doing so I re-tore my rotator cuff, an injury that I was dealing with back in February last year. To add insult to injury (literally) I then managed to partially dislocate my shoulder on Christmas Day making matters worse. 

So that’s the story. I’m now back in physio and only able to do cardio and a limited range of leg exercises. So here I am, planning my workouts this week and it’s predominantly cardio. Which… I’m becoming okay with. (I know, it's a shock to me too)

It is frustrating when you can’t follow the plan you’d intended, but life throws you curve balls. I’ve had to adjust a lot, being more careful about what I’m eating and thinking of inventive ways to workout that isn’t spin (as much as I love spin, saddle sores could become a real thing). As a result from the above I’ve dropped a 1.5% body fat and a couple of kg. 

Now. Don’t for one minute think that this is a quick fix. I’m still being very sensible, eating enough to fuel my body, but the change has obviously just given my body a kick. I don’t care about the weight loss particularly, but it’ll be very interesting to see how my body changes over the coming month. 

So why am I telling you all of this? Well I was thrown a curve ball. My plans had to change and I had to adjust to compensate for it. I didn’t think “injury, oh I can’t go to the gym then” there’s always a way round. Unless you’ve been explicitly told by your doctor that there is no way you can exercise then there’s usually an option. My shoulder has impacted my movement massively but I persevered, listened to my body, knew my limits and found a way around. 

If you have any injuries or something you’re worried about, always chat to your doctor but feel free to get in touch with me for any advice, I’d love to hear from you.

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