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Eat, Sleep, Train made Simple, Chepstow (2025)

31/12/2021

Been lacking motivation myself to be honest!

New Year approaching, so lets make 2022 the best. Set myself some targets of running in the Forest Warrior and cycling Chase the Boar. So, let's go!!

Here are some ways to reinvent our fitness resolutions and not give up.

1. Don't put so much 'weight' on January......start now! Start next week, start when you are ready to make that change

2. Go for progress not perfection.....start off small to make that progress. Setting your target too high, too soon, is setting yourself up to fail

3. Focus on improving your brain health.....mental attitude gives us that feel good factor. The pandemic has been draining for us all! So focus on those positive vibes

4. Give yourself time - don't obsess over the scales, it is just a number and tells only a small part of the story. Our weight fluctuates every day and throughout the day. When we start working out, our body composition changes, meaning we are losing body fat while gaining muscle

5. Drop the need for a gym - as little as 30 mins a day movement helps improve your mood, reduce stress and more. Try walking, bike riding or a workout video, them make an appointment with yourself same time everyday

6. Think of food as fuel - we need the vitamins and minerals so go for nutrient-dense foods and high-quality protein sources. This will improve mood, drive and focus

7. Eat your favourite foods - denying yourself your favourites can cause binging! Everything in moderation, try having an off day, one day a week have a cheat day, this may stop those cravings

8. Create specific goals - give yourself a target, I will lose a stone by the end of February instead of saying that I want to lose weight. I will lift weights for 30 minutes, 3 days a week, be specific

9. Make a list of what's working and not working - try creating a list of what isnt working, what you're struggling with. Then pick one, focus on it and figure out how to make it less of a struggle

You have got this!👊

19/07/2021

With temperatures rising it is so important more than ever to stay hydrated!

If you struggle to drink your 2-3 litres of water per day, then incorporating more of these water dense foods into your diet might help you stay hydrated 💦💧

02/01/2021

Happy New Year!

2021 hello, goodbye 2020! Let make this our best year yet. Lockdown won’t stop our fitness! Let’s take a little good out of covid, health is precious.

My 5 motivation tips

Remember why you have set your goals - whether it’s to lose weight, run faster or be stronger. Whatever the reason, keep them in mind and understand what is driving you.

Get some help - Going alone is hard! Exercising with family and friends makes it a little easier.

Be organised - If you intend to exercise before work, get your kit ready the night before. Have some home workouts planned, walk to work or the shops. Do fun things to stay motivated.

Make sure you eat right - Eat healthy, fuel that body and it will help to aid your fitness goals.

BE KIND TO YOURSELF- Don’t try to change too much at once! Keep things simple, set goals that challenge you but also excite you.

Let’s do this journey together and if you need motivation, message me, let’s work together 👊

12/10/2020

BARRIERS TO FITNESS:

1. I don’t have enough time to exercise:

Take short walks throughout the day
Get up earlier and workout
Drive less, walk more
Change your routine (your weekly takeaway, go for a swim, bike ride, walk)

2. I think exercise is boring:

Do something that you enjoy as long as it gets you moving
Change your routine
Workout with friends, family

3. I’m self-conscious about how I look:

Avoid the crowd, so if you’re uncomfortable exercising around others, go alone to start with or with someone who supports you
Look to the future, remember that the fitter you get you’ll gain more self-confidence

4. I’m too tired to exercise after work:

Exercise in the morning
Do something during your lunchtime
Join in with friends who will motivate you

We all start somewhere, take short walks, bike rides, get yourself moving and before you know it, you will be pushing yourself further 👊

11/10/2020

Lockdowns, isolation, missing our families, not knowing, mixed messages……..

The mental stress it puts on us and exasperates things too, physical exercise is vital to keeping us mentally healthy.

Some ways fitness can help with anxiety and stress….

Reduces stress: Stress relief is one of the most common mental benefits of work out. Exercise improves the concentration of norepinephrine, which is a chemical that can regulate the brain’s stress response.

Boosts happy chemicals: Endorphins are released when you work out, which create feelings of eurphoria and happiness.

Reduces anxiety: Exercise releases warm, fuzzy chemicals that can help alleviate anxiety. Sweating it out has a calming effect on people with anxiety disorders.

Improves brainpower: Research suggests that an intense workout can increase the production of a brain-derived protein called BDNF. This protein helps with clear thinking, better learning and is also believed to enhance decision making.

Helps you get better sleep: Exercise boosts body temperature, which can calm the mind and lead to you getting a good night’s sleep. However, it’s not a good idea to exercise close to bedtime, since you can end up feeling energised!

Increases self-esteem: There are a number of physical improvements that happen because of regular exercise, such as weight loss, and an increase in muscle tone. Before you know it, you will have a slimmer physique and your clothes will start to fit better. Your self-esteem and confidence level will then be boosted in the process with the mind, body and spirit enhancing the benefits of physical exercise

02/06/2020

Be consistent even on days you don’t feel like exercising! Go for a long walk, take a bike ride, go for a run. You will feel great once you have completed it 👊

01/06/2020

Why does doing nothing make you feel so tired?

Do you find, the less you do, the more tired you feel, so the less you do?

When lacking any sort of physical activity, and your body spends most of it’s time in the same position, whether that be sitting or lying down for long periods of time, it’s ability to take in oxygen decreases and you will notice a huge drop in energy levels and motivation.

You feel tired, lethargic and lazy after doing nothing is simply because you’re allowing your body to feel that way as it is tired from the lack of stimulation and movement that it is used to.

How can you boost your energy levels?

In short: Get moving!

The only way to break the cycle of tiredness is to push through it - so even if you feel shattered, finding time to move every day is the best way to feel energised and improve your overall mood.

Walk, cycle, run outside, or try some interval training, this will allow plenty of oxygen into the lungs, which will get the heart rate up, blood pumping and increase energy levels.

If you are working from home and at a laptop, prop it somewhere where you will need to stand. Standing whilst working should stop you from feeling sluggish and tired.

If you need to put the TV on to pass some time, during a break, get up and walk around, doing some house chores, complete a set of push-ups, sit-ups, burpees. You will surprise yourself at the amount of sets you have completed.

You may want to snack, make sure you eat plenty of fruit and veg, as well as increasing your daily water intake to remain hydrated. Hydration plays a big part in brain function and energy, and when you’re out of your normal routine it can be easy to forget to do little things, like getting a glass of water. Set a reminder on your phone every hour to drink a glass of water, or make it a personal challenge to finish a certain bottle by lunchtime and then refill!

Developing healthy routines and regular activity will improve your physical health and help to take care of your mental health too.

🍏🥦🚴‍♀️🚶‍♀️🏃‍♂️💧 ➡️ 💪👊

01/06/2020

Have a go at the 30 day Challenge!

01/06/2020

Staying active during cornoavirus

During this difficult time it can be challenging to maintain a physically active lifestyle. Remember, the virus is spread by someone sneezing or coughing into the air or onto a surface, and then it enters and infects a new person through their mouth, nose or eyes. Always check Govt/NHS websites for up to date information and medical advice

Keep to social distancing and advice related to personal care (hand washing, not touching your face)

For all of us, young and old, regular physical acivity is important for staying healthy! Compared to sitting around most of the time, moderate-intensity physical activity is associated with better immune function. Regular activity can help reduce your feelings of stress and anxiety (which many of us may be feeling during this pandemic)

You don’t need to do much and we all need to start somewhere but of course it won’t be easy. Fit in 2, 5, 10 or 20 minutes, however and wherever you can. EVERY ACTIVE MINUTE COUNTS!

If watching TV, get up during the ads (or periodically) and do a lap around your home or an active chore. For example, throw some clothes in the washing machine, do the dishes or take out the rubbish. Feel productive after just one programme!

Stay active. Stay positive. Stay smart. Stay safe.

11/05/2020

You can have results or excuses but not both!

Humans tend to only ever do as much as they absolutely need to. Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are wired to mInimise time and energy wherever possible.

Listed below are the most common fitness excuses our reptilian minds trick us into believing and why because ultimately, they’re all nonsense.

1. I DON’T HAVE ENOUGH TIME
This is probably the most common fitness excuse of them all!

First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for THAT"

Do you really think that if you were to add up all the time you spend watching TV and checking social media, the average week you couldn’t replace any of it with a workout???

A 30 minute workout takes up 2% of your day.

Don't ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit, feeling constanly tired and overweight.

2. I’M TOO TIRED TO WORKOUT
Your mind, when it come to exercising, is like a spoiled child. If you give in to it’s demands without a fight, it will see weakness and prey on it often.

If you miss one planned session, you’re much more likely to miss the next and next and next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

You need to show your mind who’s boss. You won’t always have lots of energy when you go to exercise but that doesn’t matter. The only thing that counts is showing up and giving it a go. You will find you actually enjoy it!!

3. I DON’T FEEL VERY WELL
After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I suffered with my achilles, the doctor told me not to run or twist for 6 months. What did I do? Worked my legs with light weights instead, keeping my strength up without impact and twisting. Train smart, not hard!

At some point in our lives we’ve all pretended to be ill (me included) so we could skip a day of school/work. Some of the better actors among us probably blurred the lines in our mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy - that’s no reason to skip a workout

NB: Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimise time and effort.

Stop making excuses and just stick with it for 2 months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

START NOW! YOU WON’T REGRET IT AND ACTUALLY ENJOY IT ✊

28/04/2020

Lets get the mojo back with this workout!

Give it a go, you might surprise yourself...

Coruna-19+1!

Four rounds of
400m run/walk
followed by 20 air squats

Running intervals wth another movement will get the lungs and legs burning! It will help to rapidly build your fitness. As you get fitter you can add more distance and more reps or try a more difficult movement.

Enjoy!

27/04/2020

FINDING MOJO! GETTING THAT MOJO BACK

SLEEP TO RECHARGE YOUR BATTERIES
Getting run down or not getting enough sleep can lower your immune system, reduce blood flow and oxygen to your muscles and brain, and diminish your overall mood.
Fatigue is a mojo killer!

WAKE UP EARLY AND GET MOVING (NO MATTER HOW HARD IT IS)
Waking up early and getting moving creates a lot of positive reaction in your brain and throughout your body. Create some new habits and don’t succumb to the old ones. Wake up early and get active in the morning, it will help improve your thinking, productivity, health and mojo!

EXERCISE
Keep it simple, you don’t need weights, resistance bands or a peloton, start by doing pushups and some star jumps. The important bit is to get that heart rate up! Start with 10-15 minutes of exercise and see how you feel. Go for a walk or run, take in the fresh air and lovely countryside.
Exercise gets your blood flowing faster, this gets more oxygen to your brain and muscles which gives you an energy boost and getting closer to finding that mojo!

A few things to think about that my help you finding that mojo again. We all suffer with this feeling but we can all get back out of it.

I will post some more ways in helping you find that mojo

05/04/2020

Lots has changed since I last posted on here, so how are you all doing?

Here are a few things for maintaining a healthy routine during the lockdown

1. Stick to a good sleeping pattern - It can be too easy to stay up all night watching Netflix or scrollng through social media, then falling asleep in the early hours of the morning. You wake up late and struggle to get going feeling sluggish. This can wreak havoc with your body and mind so try to stick to your normal sleep-wake pattern as much as you can. Go to bed by 11pm and get up 7am, you feel better and ready for your day.

2. Exercise regularly - Sitting at home all day can make us lazy without even realsing it! There is nothing else to do, so we watch TV, play video games and before you know it, 6 hours has gone by and you haven’t moved! It you normally exercise regularly, try keeping up with this routine. There are plenty of home exercises you can do online and remember, I am more than happy to help anyone.

3. Stay in touch - Just because we can’t go out, meet friends and family, go for a meal or meet up at the gym. This does not mean that you have to lose touch! There are loads of way to stay in touch, facetime, zoom and at this time of high anxiety and fear, we need our familites and friends more than ever. Have a quiz night, a chat with a drink, just say hello or workout together with a video conference call.

4. Eat well - Its impossible to completely avoid the risk of COVID-19, the stronger your immune system is, the better. A healthy diet won’t just help to fight off CO-19 if you do get it, but it will also protect you against many other diseases and improve you mental health. Fruit and vegetables will give your body the needed vitamins and minerals essential for helping fight off infections. Try to avoid the temptation of just snacking throughout the day, try to structure your meals in the same way you would normally. Eathing healhy will also make you feel slightly better about the situation we all find ourselves in. It will help you sleep better and give you energy to stick to your exercise routines!

Stay safe, keep washing your hands, abide to social distancing and stay home to allow our incredible NHS staff and ALL other key workers to do their jobs 👩‍🔬👨‍🔬👨‍🚒👩‍🎓👮‍♀️💂‍♀️🍏🍊🍆🥦🥚🍗🏋️‍♀️🚴‍♀️🚵‍♂️❤️

19/02/2020

WAYS TO HELP STAY MOTIVATED TO EXERCISE REGULARLY…..

CHANGE YOUR PERSPECTIVE - Shift your thinking from couch potato to thinking like an athlete.

SET A GOAL - Set realistic goals that include clear milestones, and as you progress toward your goal, you will find a ripple effect occurs and things fall into place in your work, home life and health.

SCHEDULE A WORKOUT TIME - Some workout before the sun comes up or late at night. Sit down with your week schedule and try to build in your workout time for the week to be good to your body.

THINK FUN AND VARIETY - By nature we need change and variety to stay motivated. We also need to have fun, even when we are working hard so do both! Workout variety also challenges your body, which may even introduce you to new muscle groups you didnt know you had.

TRAIN WITH OTHERS FOR SUPPORT - We sometimes have trouble asking for help. But support from other people has proven to assist us. Set a goal and enlist a friend, family member or regular group training. Mark it on your calendar and have fun!

19/02/2020

OUR RELATIONSHIP BETWEEN FOOD AND MOOD

Remember that saying “you are what you eat”. Well, this is so true, especially in relation to food and mood.

WAYS YOUR FOOD CAN AFFECT YOUR MOOD

YOU ARE NOT EATING ENOUGH - Not consuming enough calories can lead to problems, such as feeling very tired and having low energy.

YOU ARE CUTTING OUT OR MISSING OUT ON ESSENTIAL FOOD GROUPS - this can cause depression, inability to concentrate and suffering with fatigue. When you lack essential nutrients such as iron this can disrupt the brain chemistry and alter your mood and behaviour.

YOU ARE NOT GETTING ENOUGH OMEGA-3 FATTY ACIDS - this has been linked to depression but on a much lower level.

YOU ARE EATING LARGE AMOUNTS OF PROCESSED FOODS - this can contribute to a larger waist, feeling sluggish and potentialy lead to insulin imbalance and inflammation when over-consumed.

Insulin levels: Some processed foods,
when eaten in large amounts with high sugar,
can cause insulin levels to spike and drop
quickly. This causes hunger to occur
again fairly quickly.

Inflammation: Chronic inflammation can be a
result of eating large amounts of processed,
manufactured foods. This then leads to
elevated levels of C - reaactive protein,
which is associated with an increased risk of
psychological distress and depression.

WAYS TO IMPROVE YOUR MOOD THROUGH FOOD

LOAD YOUR PLATE WITH MOOD SUPPORTING FOODS - eat coloured fruit and vegetables.

CONSUME FOOD AS CLOSE AS POSSIBLE TO HOW THEY ARE NATURALLY - for example, an orange is less processed and closer to nature than orange juice.

EAT ENOUGH DOPAMINE BUILDING FOODS - things such as poultry, eggs, fish, leafy greens, lentils, beans or chickpeas.

INCREASE YOUR INTAKE OF OMEGA-3 FATTY ACIDS - fish, flaxseed, walnuts, chia seed, to help fight off feelings of depression.

HAVE MORE MAGNESIUM-RICH FOODS - this supports sleep. Almonds, spinach, pumpkin seeds and sunflower seeds.

CUT DOWN ON ADDED SUGARS - have fruit for dessert more often than sugar-sweetened treats.

UP YOUR VITAMIN D - Low levels are associated with depression and mood. It can be found in fatty fish, egg yolks, liver and of course sunshine (one day perhaps 🌞)

04/02/2020

WHY SOME OF US DIET, LOSE WEIGHT AND GAIN IT ALL BACK

We are dieting well, the weight is melting off, we are feeling great but then comes the slump! The pounds start creeping back and despite what you do, its the ultimate catch-22. What is happening? Your body is fighting to keep your weight as it was before the dieting! But it is possible to win the battle.

Experts think that 80 to 95% of us dieters gain back wieght that we have worked so hard to lose, but why?

It is our “weight set point”. The weight our body was programmed to be. The weight set point is a combination of several factors:
Genetics
Hormones
Behaviour
Environment
Most of the time, weight gain is gradual and that can raise your set point gradually too. However, your lifestyle changes can lower it.

To maintain weight loss for good, try focusing on four areas:

Diet - Learn what is healthy and what is not
Practise portion control, even when eating healthy foods.
Avoid empty calories , but treat yourself once in a while
DON’T DIET, instead focus on forming healthy habits for life.

Exercise - Try for at least 25-35 minutes of exerise and be that equal oportunity exerciser, do both aerobic and resistance training. Exercise works best for staving off weight gain, not jumpstarting weight loss. Exercise can make people really hungry, while it makes others tired and inactive, which can obviously negate the activity they did.

Stress - This can cause you to eat more, but it also raises levels of the stress hormone cortisol. If you have more cortisol, you end up with higher insulin and lower blood sugar levels which bring on the cravings. To cope, put down the fork, exercise or try talking to a trusted friend.

Sleep - Not enough sleep raises cortisol levels too. It can also affect decision-making. 7-9 hours every night is the magic number to help manage stress. This helps your body rest and work with you and not against you.

28/01/2020

Sticking to that 2020 Fitness Resolution

Most people who make them give up before achieving them. But you can beat the odds!

That commitment to get in shape, may last a month or two? But! 75% who make a fitness-related New Years resolution, end up giving up before reaching their goal.

So......

Keep your goals small, achievable and specific

It can be daunting to get into shape, which is why it is best to set small, achievable and realistic goals.

Too many of us (me included) set far to ambitious goals that do not allow for the occasional mishaps.

Instead of creating a goal like exercising every day, try 1-2 days per week. Instead of looking at the big picture of wanting to lose 3 stone, start with a goal of half a stone.

Think of it as a marathon and not a sprint. A little effort, time and patience, you WILL cross that finish line.

Believe in you ✊

23/01/2020

Benefits of a good nights sleep 😴

Sleep helps reduce stress (not enough sleep, your body can react by producing an elevated level of stress hormones. Deep and regular sleep can help prevent this) 😫

Sleep can improve your memory (when we are tired, it can be hard to remember things. When we sleep well, our body rests but the brain is busy organising and storing memories) 🤔

Sleep can lower blood pressure (plenty of restful sleep ecourages a constant state of relaxation that can help reduce blood pressure and generally keep it under control)📿

Sleep helps your body to fight back (while sleeping, your body is producing extra protein molecules that can strengthen your ability to fight infection) 💊

Sleep can help you maintain your weight (sadly, sleep won’t directly make you lose weight, but it can help you keep it under control by regulating the hormones that affect your appetite and reducing your cravings for high calorie foods) 📉

Sleep puts you in a better mood (lack of sleep can make us agitated, so the better you sleep the better your ability to stay calm, controlled and reasonable) 🤬

Sleep helps keep your heart healthy (a regualr sleep pattern can help to lower the levels of stress and inflammation to your cardiovascular system, which in turn can reduce your chances of a stroke or heart condition) ❤️

Sleep can make you smarter (as well as a great night’s sleep, grabbing a quick nap in the daytime can contribute towards making your brain more effective and productive. You won’t necessarily be answering all the questions on Unversity Challenge, but you may well feel sharper, more attentive and focused throughout the day) 🧐

Eat, Sleep, Train made Simple

31/12/2021

19/07/2021

02/01/2021

12/10/2020

11/10/2020

02/06/2020

01/06/2020

01/06/2020

01/06/2020

11/05/2020

28/04/2020

27/04/2020

05/04/2020

19/02/2020

19/02/2020

04/02/2020

28/01/2020

23/01/2020

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