Category

Body Shape Change

3 Ways to Boost Body Confidence

Poor body image can have a greater impact on your quality of life than you may realise. I mean, as women we are so bombarded with perfect images of beauty everywhere- the TV, magazines and even more so on social media. It is so difficult to not get drawn into the comparison battle when you look at these perfect images of women featured on every feed and every where you look. A few negative thoughts here and there can soon escalate, resulting in social withdrawal, anxiety and depression. Honestly, it can be such an easy downward spiral.  What we could use to inspire and motivate us, often leaves us feeling hopeless and well just feeling shit about ourselves. This is further compounded by comments and compliments from others only focusing on how you look on social media. Have you noticed that? You post up a pic or a message and everyone is like "looking great".  Sometimes I have posted up an image to draw attention to an issue or to be empowering but all everyone focuses on is my 'sex appeal'. I have a brain you know.... I digress....   91% of women are unhappy with their bodies. According to...
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Why Keto doesn’t work longterm for women over 40

Why keto doesn't work for women over 40
First of all, what is the ketogenic diet, what does it do and why is it popular? So the ketogenic diet, in essence, is a low carb diet where you’re eating less than 50g of carbs per day and you’re getting your main fuel from foods rich in protein and fats and those are the macronutrients that you concentrate on. So the reason why this works because you’re putting your body in a state of ketosis which is teaching your body to fuel itself from fat, more specifically the glycogen that’s already stored inside of your own fat cells rather than using carbohydrates you consume. I have followed a low carb diet myself but I've always done it in a carb cycling format so I’ve never been on 100% keto because of the reasons I will tell you and also because I know my body in terms of what I’m trying to achieve. That said, there are positive about the Keto Diet, I like how Keto motivates people into eating less processed food but when you take out a whole macronutrient for long term, in my experience of my female clients I see side effects like major headaches, migraines, brain...
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What to do if you are just not motivated

What to do if you are just not motivated?

What is motivation?  Are you naturally motivated? If you’re not naturally motivated what can you do about it and how can you get yourself going? Related: Lacking motivation? You need to hear this. So first of all I’ll share a little story of my own. Anybody who knows me or knew me say 15 or 20 years ago would be absolutely dumbfounded to find out that I’m a not only a personal trainer but that I have my own strength and fitness studio where we have over 60 members and over 300 attendances a month. And that I teach 18 classes a week. I mean from the outside I must look like somebody who’s highly motivated but really I’m still that same girl from 15 years ago and the only way that I have achieved what I have achieved is to learn how to get motivated. Let’s unpack this…   So based on certain personality tests that exist there are people who are internally motivated and people who are externally motivated.   (Note: I couldn’t remember the name of the most recent test I did on the video but it is called Enneagram and you can take the test for…

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How to build your inner promise

How to build your inner promise so that you will always do what you'll do

How cool would it be to say, “I am gonna go and workout today” and then you do it or how cool will it be to be able to say, “I’m gonna eat and follow my plan today and stick to my plan.” Related: Lacking motivation? You need to hear this.   So the first question I want to ask you based on this is can you remember a time when you just felt really good in your body? Can you remember a time when you were feeling more energized or you felt like you were really on it? When did you feel like you were in control? When did you feel like you were empowered? What did that look like for you? So for me when I think about the times when I’m really feeling really good, really focused, really confident, really like on a roll, really high energy, it’s generally when I have created a series of really healthy habits  that when I do those habits I am able to achieve the thing that I want. I’ll give you an example and one of the big things that I did in my life is to do with running….

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Lean after menopause? Is it even possible?

Lean after menopause

Want to know how to change your body shape and achieve a lean, strong and curvy body even in your 40s or 50s? Hormones are your superpower or your kryptonite Hormones can be either your superpower or your kryptonite when it comes to being lean in your 40s and your 50s and the thing that tends to happen with women is that in my experience of dealing with women and working in the health and wellness industry for the last 15 years is that women mostly have been on a diet for most of their life. In fact they’ve been on a diet for decades and decades and the impact that that has on our hormones, metabolism and thyroid can really make a massive impact on how well you’re going to maneuver through the menopause, not just your overall health but also your body shape as well. Often women don’t see the effects of what decades of the eating choices has inside their bodies. They have been under eating calories (and nutrients) or they have been binge eating and eating toxic foods. What that does is it put the body’s version of homeostasis in major disrupt. This puts a lot…

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You are in control of your schedule, your body and how you feel

You are in control of your schedule, your body and how you feel

For today’s topic, we’re going to be talking about a response I see  that comes up time and time again. The response: “I don’t have the time”. I don’t have time First of all when people say to me “I don’t have time” my answer is always: “You do have time we all have the same amount of time. We all have 24 hours in our day but you’re just choosing different things with your time and that’s okay.” It’s not that what I’m trying to say here is that you’re a bad and wrong person because you’re making those choices. What I’m trying to say is that you do in fact have the time you’re just prioritizing to make different choices with what’s going on for you and in your life. What I generally ask people to do at this point when they get that sort of feedback from saying “I don’t have time” is to really just ask yourself: What is important to you in your life right now and is this your season for that change? So if you’re somebody who says, “Okay this is the time I really want to focus on changing my body shape, I…

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11 Reasons to Smash the Scale

I couldn't tell you how much I weighed right now.  No a blinking idea. And honestly I could care less. I have never been a slave to the scale but there have been times in my life when it caused me a lot of unhappiness.  But I see this time and again with my clients who make the change and say it was the best thing that could happen to their mental health. Here are 10 reasons you should throw away your scale, or better still SMASH it! SUBSCRIBE TO MY YOUTUBE CHANNEL FOR WEEKLY VIDEOS LIKE THIS >> 1. Weight fluctuates. First of all, you will rarely weigh the exact same everyday. In fact, I can put on 3lbs from the morning to the evening and well 3lbs from before my menstrual cycle until after. Weight fluctuates a lot. What you eat and when, not drinking enough water, certain exercise and hormones can impact your body’s water composition and therefore weight. 2. Muscle is more dense than fat. You’re working out everyday to lose extra pounds but the scale doesn’t seem to be aware of it. Don’t freak out. Muscle is more dense than fat, meaning that when you lose...
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Is this one excuse holding you back?

Is this one excuse holding you back

This particular excuse that I want to talk about today is kind of like a little snake in the grass. It’s probably not even an excuse that you hear yourself say, it’s probably not even an excuse that you really see is an excuse, and in fact, you probably just think that this is normal. But what I’m here to tell you is that this is not only an excuse that I have fallen prey to but also a lot of my clients would as well and I kind of think that nearly everybody I know in some way falls prey to it and I’m going to give you one strategy today. One way for you to overcome it that might not necessarily be easy but it’s definitely simple. So this one excuse this little snake in the grass has lots of different ways that it manifests or shows itself but in my experience is one of the biggest excuses or biggest barriers that we have to body shape change and into achieving your body goals and your lifestyle goals. The one that I hear all the time is, “I am feeling stuck so, therefore, I’m not going to move…

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12 Science Based Benefits of Meditation

The popularity of meditation is increasing as more people discover its benefits. Meditation is a habitual process of training your mind to focus and redirect your thoughts. You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration. People also use the practice to develop other beneficial habits and feelings, such as a positive mood and outlook, self-discipline, healthy sleep patterns and even increased pain tolerance.   This blog post and video reviews just 12 of the main health benefits of meditation. SUBSCRIBE TO MY YOUTUBE CHANNEL FOR WEEKLY VIDEOS LIKE THIS >> 1. Reduces Stress Stress reduction is one of the most common reasons people try meditation. One study including over 3,500 adults showed that it lives up to its reputation for stress reduction (1).   Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammation-promoting chemicals called cytokines.   These effects can disrupt sleep, promote depression and anxiety, increase blood pressure and contribute to fatigue and cloudy thinking.   In an eight-week study, a meditation...
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Lacking motivation? You need to hear this.

I am here to help you regain your inner motivation! We’re talking about motivation on Motivation Monday kind of like the irony but normally I don’t talk about motivation I actually talk more about body shape change tips etc. but today I’m really excited because it’s September. I don’t know about you and where you are but September is historically one of the least attended months in my studio. I had been running classes kettlebell classes specifically now for the last four years and September of all of the months of the year is the least attended. People just don’t show up in September!  I don’t want you to not show up for yourself so I’m going give you some tips today if you are lacking motivation. We’re talking about: What is motivation? How to get motivated if you’re not feeling it? Where I want to start is sometimes the one thing that you need to do is not actually working on the the goal that you’re going for. So yes you want to maybe change your body shape, want to lose some weight, want to feel stronger but in order to even get down that goal path, you need…

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