The Energise Wellbeing Studio

11/08/2025

07/08/2025

Whether you've just started your fitness journey or you're 10 years in, it doesn't matter...progress is progress.

You won't always see it aesthetically, but you will realise the way your body moves with strength, functionality and confidence.

You may not always feel like you want to keep going but I promise you every single time you keep turning up for yourself is another step closer to building the kind of mind and body you are proud of and others are in awe of

Because that takes dedication, hard work, resilience and truly recognising that you are worth the investment and in doing so, knowing your worth.

06/08/2025

💪 Failure is inevitable if you are to grow. Whether it's in training, relationships, career or life in general. Not managing a lift, falling out with each other, not getting the job, messing up a recipe whatever it is. Instead of giving up you choose to learn from it and find a better way to achieve, overcome or resolve things

🤔 You can change who you are, what you are doing and where you are going. If we all remained the same we'd still be acting like babies. You have the choice to become exactly who you want to be. We can all make strong arguments for why we are not doing the thing we'd love to do but is it a truth or an excuse?

✨️And as you start to realise all that you are capable of, you will hit a sticking point that will question the parts of you you have chosen to ignore and this will probably be your biggest hurdle of getting out of your own way and making what might seem tough decisions at the time which ultimately will free you the most

🙄Are you truly happy with all facets of your life? Or is everything just "ok"? The kind of ok where "it'll do" . I'm not saying every day is an ecstatic or exciting day, but are you doing what you love, surrounded by the people who support, guide and will honestly question you for your growth and where your heart and mind are settled (peaceful) most of the time?

If someone were watching your life as a film, what would they be screaming at you to do right now?

I am not pretending to have it all together any more than the next person. But I do believe I try to live every day to the full whether through my work, family or friends whilst also acknowledging where there is still work to be done. I hope I don't look back and regret not doing all that I had ever wanted in this lifetime

06/08/2025

Often when we decide that enough is enough, that change needs to happen to improve our longevity, health and fitness and through consistency to improving our diet, training, moderating our alcohol / caffeine / ni****ne intake and improving our sleep you find yourself coming up against naysayers.

The ones who say "oh live a little", "one wont hurt", "you were more fun when you drank", "oh he/she doesn't eat like the rest of us", "you look too skinny/thin", "you looked better with a bit of weight on", "are you going to weigh it first?".....the list is endless, i and countless numbers of my clients have heard these snide remarks supposedly said in jest but knowingly and intentionally hurtful and unsupportive.

Know this, being faced with the harsh reality of someome making changes that anyone of us could do, but choosing not to do it is like giving someone a mirror and making them take a long hard look at themselves, and because they dont like what they see both physically and mentally you are simply a reminder to them of what IS possible but what they choose NOT to change. And in self defence of their own failure to change they deflect those feelings onto you, to make it a you problem not a them problem.

Ignore them.

Keep doing what you are doing.

05/08/2025

When your mind won't switch off, your thoughts are racing, you feel dysregulated in your body and you need a moment to stop and breathe.

Take just 2 mins to return to your breathe, slow down your thoughts, release with each breathe all those emotions that have built up inside of you and make this a moment just to be present for yourself.

This is a very simple guided breath exercise.

To improve and move into your parasympathetic (rest and restore) response quicker, lengthen the inhales and exhales. But for now just find a moment to reconnect and breathe deep into your stomach and expand your chest.

I feel understanding the connection of the breathe in all that we do whether it's in weightlifting, yoga or simply walking. Recognising the powerful effect it can have towards our mindset shouldn't be underestimated.

03/08/2025

If you're struggling to build in more water, increasing your step count or completing your at home workout, then breaking it down into more manageable steps by habit stacking can help increase your chances of incorporating them into your everyday routine until they too become a habit

Coffee/Tea?
Have a glass of water while the kettle boils

Brushing your teeth?
Calf raises or Plie Squats

Answering the phone at work?
Stand and practice balancing on one leg

Zoom / Teams meeting?
Walk pad walking

Sitting at your desk?
Leg extensions

Waiting at the checkout?
Pelvic floor or core engagment exercises

Sitting in your car?
Cat/Cow stretches

These may seem like simplistic things but you will likely be well on your way to consuming that 2 - 3 litres of water in a day, moving muscle and increasing your steps

Try this today

01/08/2025

Fuelling your body correctly prior to your workout.
Refuelling it post workout.
Understanding the importance of nutrition to support your training, growth and improving body composition as well as mental health is key.

I know some people are going to come out here and start talking about training fasted but this honestly isn't a great way for the majority of people to approach their training. Especially, not women.

Consuming a small snack before exercise approx 30mins to 1hr beforehand, provides your body with readily available energy, especially carbohydrates, which are the primary fuel for prolonged workouts. Enabling you to lift heavier, go for more reps or sustain the whole workout without feeling fatigued.

Exercising on an empty stomach can sometimes cause low blood sugar, leading to dizziness, weakness, nausea, or lightheadedness—especially during intense or long sessions. Having a small meal or snack stabilises blood sugar levels. As a women, this is especially the case due to hormonal fluctuations and iron requirements.

As an online coach I guide you through both your nutritional as well as your lifting protocol to help you achieve the best version of you.

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