YOU can learn do the splits – here’s how…

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Me, last Xmas, at a ‘Stay Sassy’ dance event hosted by Steph Elswood aka @healthychefsteph

I recently shared a (front) splits tutorial on Instagram, and thought I’d post it here so that it’s more permanently findable as it’s a question I get asked a lot!

I do believe that anyone can learn, but I get the frustration that it’s a slow process and it’s easy for me to say as I learned as a child while dancing! However, even then it was something I was determined to nail, and between dance teachers forcing my leg up and practicing at home, I got there.

This video and the below instagram post explain how to train yourself SAFELY into splits. Please, please don’t try and drop straight into! Be patient, and follow this guide, and it will yield results, I promise!

Let’s go! how to do the splits

  • legallygymliving💙HOW-TO SPLITS & FLEXIBILITY TALK💙
    One of my most asked q’s is how to learn – I won’t lie, I was kind of made to when I danced as a kid – the teachers would pull your legs around and lift them up with you stood against the wall to get it near your head…! & I trained hard for it as they needed someone to do it for a show, and i got there!
    That said, I work hard to maintain it. WHY?
    💜flexibility will help with maximum mobility in old age
    💙it complements your normal workouts and helps ease stiffness
    💜if you’re working on strengthening you should also be LENGTHENING
    💙splits are a great party trick 😉
    💋PLUS it has other slightly cheekier benefits when the lights go out…!😜
    🔹🔹🔹
    HOW TO LEARN:
    1) watch this video!
    2) follow its steps, especially NEVER MISSING A WARM UP! You need warm muscles or you risk painful injury. I’ve been there, torn a hammy, it took me 6 months to get back to splits without pain!
    3) focus on increasing hamstring flexibility with things like forward fold where you can gradually improve over time. Use the breath for a natural boost! Inhale & rise a little, exhale and drop.
    4) open out the hips – as well as the hip fold over this vid shows, yogic squat and happy baby pose are fab!
    5) use a wall, and gravity. This helps you go further into a stretch and also measure your progress
    6) ALWAYS PREP YOUR SPLIT with a deep lunge for the hip flexors & a hamstring stretch as shown (until you’re super comfortable in it and then when you’re warm it’s ok!)
    🔹🔹🔹
    Hope this helps! The other thing to note is it’s a gradual process, don’t rush it, don’t push to the point of pain… you should feel a stretch, breathe, go a little further so it starts to be like “ooooh” but DO NOT GO FOR PAIN! Trying too much too fast and forcing it risks injury. Think of it like play dough – it’s not pliable when it’s all cold and stiff. Warm it up, make it bendy over time. Take it easy ✌🏾 

It really is that simple!

There’s no magic to it, just dedication and practice over time, and always following this rather than trying to “force” it, which is never a good idea.

So… I really hope that helps, and answers some of your questions! I really love maintaining flexibility because I think it helps with the quality of our movement generally, and as un-glamorous as it is to say, it helps with maximum mobility in old age! Don’t you want to be able to walk around, go to the loo, get up and down yourself without help when you’re 60, 70, 80+…?!

It is also a fun party trick, it makes for fun photo ops – see below! (you can wineglass stand anywhere once you get the hang of it, although if you aren’t warmed up it’s not adviseable – see my poor form in the top pic below!) and it definitely spices up play time after lights out, if you catch my drift.

Enjoy, babes!

B xoxo

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Live Well With Louise: An Honest Review of the Made In Chelsea star’s new health book

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Photo credit: Live Well with Louise imagery from www.amazon.com

Louise Thompson was initially best known for her role in pseudo-reality TV show, Made in Chelsea, but now arguably she’s equally well known for her abs so impressive you could grate cheese on them! The pocket rocket is also one of the founders of Pocket Sport, a luxe fitness clothing brand.

Louise never looked unhealthy but admits to having all kinds of issues, not least with her relationship with alcohol. Subjected to public scrutiny in the extreme, she ended up suffering with anxiety and having very poor self-image.

Her brand new book Live Well with Louise documents her journey, from struggling with body image and unhealthy habits to transforming her mindset, ditching the booze binges and loving workouts and healthy food.

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It also contains recipes, and workout routines (approved by her PT boyfriend Ryan Libbey (also of MIC fame!), of course!)

So… what’s the low-down? Yet another unqualified celebrity book, or worth a read?

The Verdict

What could have been just another celebrity offering diet advice is actually a relatable, down-to-earth account of an unhealthy relationship with health, to a total transformation which yes, while it’s very aesthetic and ‘abs-y’ also conveys the important message that health, taking care of your body, good nutrition and MOVEMENT can be cool… and that binge-drinking and hangxiety are actually not all they’re cracked up to be.

While your average girl or guy can’t relate to being a celeb, I personally relate SO HARD to Louise’s use of alcohol for confidence, and going a bit too hard in my teens to early twenties.

Louise’s transformation from non-stop ‘ragers’ as she calls them where she’d drink so much she’d black out, to a healthier focus on fitness and health with the occassional social red wine with friends and family at dinner parties or with a cracking Sunday roast is something all of us who went to uni, damaged our livers and need a kick up the butt in terms of healthy living can relate and aspire to!

The recipes

Here I was dubious – on opening the book I thought here we go, another book by a non-nutritionist purporting to give dietary advice… But she doesn’t! She openly states she’s not a nutritionist but openly shares what has worked for her. She goes by what I feel is a very simple and similar philosophy to my Harley Street Nutritionist Rhiannon Lambert. Louise advocates filling half your plate with veggies (rainbow, variety, you got this!), quarter with complex carbs (ideally without the beneficial fibre stripped out, so rather than white bread and rice go for wholegrains, legumes, brown rice, sweet potato…) and a quarter with lean protein.

YES PEOPLE, LOUISE THOMPSON EATS CARBS AND STILL HAS A STUNNING, LEAN PHYSIQUE. I am so happy to see celebrities endorsing healthy, balanced meals and helping combat the media myth that carbs are bad. (See my stance on carbsand why they’re essential here!)

Louise’s recipes are surprisingly varied, and there are tonnes of them!

It’s not a slim and flimsy book with a couple of dinner ideas – it’s jam-packed with tasty, balanced meals, and YES it includes desserts and dinner party appropriate dishes!

The recipes are easy to follow, and the photography is gorgeous.

The workouts

I did feel this section could have been more extensive, but the circuits are decent with beginner, intermediate and advanced options, and approved by her PT boyf.

Louise breaks down each move for anyone who’s new to exercising, with clear photographs and descriptions of how to execute the movement, and tips for upping the intensity if it gets too easy.

All in all, while there aren’t loads of options, her 11 minute ab blast is great, and then she offers 3 circuits – easy, medium, and hard – which are enough to get you started, and you can always use her book as  a base to create your own.

Best of all, they’re do-able from home, no gym or super-fancy equipment required!

Overall?

Definitely worth it for Louise’s personal story, and the recipes… and I do love her ab routine, so I’d say it’s worth the (affordable and fairly small!) investment.

Hope that helps!

B xoxo

Top 10 EASY ways to stay workout-motivated!

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Photo by antas singh on Pexels.com

Sometimes our insta feeds get filled with post-workout selfies and when you’re having a day or a week where you reeeeeally don’t feel like working out, it can actually be really off-putting.

Everyone has, at some point or another, hit a bump where they just don’t feel like working out. It’s completely normal! I LOVE training but I still have this happen to me sometimes. But over time I’ve gotten used to it, and figured out some easy ways to slide back into the zone. So – what are the easiest ways to pick yourself back up?

Social media

This is a double edged sword. Scrolling for motivation can be helpful, but it can also make you feel rubbish. I recommend, first and foremost, an ‘unfollow’ spree – stop following ANY accounts that annoy you, make you feel not good enough or make you compare yourself with them. It’s not a comment on their content! It’s just protecting yourself. Similarly, start following accounts you do find helpful and inspiring.

Book classes!

This is an obvious one, but super useful. Kobox, Core Collective, Psycle, F45, whatever your jam – buy some credits and book some classes, and you won’t want to waste the money!

Make sure you’re doing workouts you love

If you hate running, for example, or weightlifting (or if you used to like it but you’re now over it) – change it up! Don’t do it anymore, do something else.

Ignore what’s ‘optimal’ because if obsessing about that is making you not want to train, then in trying to optimise your workouts you’re ironically stopping yourself from training… not the desired outcome!

Love netball? Join a team! Curious about #bbg? Download Kayla’s app! Always wanted to try boxing / capoeria / modern dance / athletics / volleyball / trail running…? Sign up to a class or a team or club.

Set some goals that make you want to progress

For example, I REALLY want to improve my pushups and be able to do 20 effortlessly, super quick. So that motivates me to train upper body, even on days I don’t feel like it. Maybe your goal is to run 5k, 10k, or a half marathon… maybe it’s to do a pull up, maybe it’s to increase the height of your box jump, or learn a new style of dance… whatever you think sounds like something you want to achieve, set the goal and then work towards it.

Be honest: are you making moves or excuses?

Yes, rest and recovery is important, but don’t fall into the trap of using it as an ‘excuse.’

You do need 2-3 rest days a week (ideally active rest, so still lots of walking, and maybe gentle movement like yoga or swimming) but stop using this to disguise the fact you can’t be bothered. It’s FINE to have a day where you’re like nah, today’s not the day, but own the decision. I like to schedule my rest days at the beginning of the week so they’re mindful. Ultimately it’s about being honest with yourself and in tune with how you feel!

Schedule workouts like you would meetings

This speaks for itself, right? By scheduling workouts you don’t really need to exert much willpower to go. They’re already in your diary.

Remember your why

Remember all the reasons we work out in the first place! It’s AMAZING for reducing stress, keeping us fit and healthy as we age, it has important cardiovascualr and longevity benefits, so keep in mind that it’s for your mental and physical health! Try to imagine the endorphin buzz you feel after a workout, and mentally re-create that feeling. Focus on those process based goals we talked about above – being able to do push ups or pull ups or whatever! And lastly, it’s okay to think about your aesthetic goals as long as it’s from a healthy, positive place, not a guilt-ridden one! Exercise isn’t a punishment!

Eat well for energy

Eating healthily, with a balanced plate of carbs, protein and healthy fats, plus ensuring you’re eating a rainbow of fruit and veggies (the easiest way to get in all those good vitamins and minerals – as you all know I’m all about the micronutrients and phytochemicals!) is the best way to fuel both your body AND mind. Carbs are essential for seratonin production which is a key hormone in your moods and staying happy! If you’re down, blue, grumpy and hangry and nutrient-deprived you’re less likely to train. Look after your body on the inside too and you’ll be primed for a productive sweat session! I also find that when my nutrition is good, I feel more motivated to take care of myself in other ways too like working out, and I feel so much happier and more energised!

A spoonful of caffeine helps the workout go down…!

Be careful with this! Make sure you always have a glass of water with your caffeine as caffeine is dehydrating. But several studies have shown caffeine can help boost your workout – my understanding is it lowers your perceived rate of exertion, so you don’t feel like you’re working as hard as you are, enabling you to go harder or longer! There’s a reason preworkout is sold to bodybuilders. Personally, I now steer clear of preworkout as I worry about all the other crap in it, but I grab either an espresso, or a black coffee, or even matcha.  This especially helps me as I like to train fasted as my body struggles to exercise after food, so I love having a bit of a supercharge to my session!

Playlists are key

Make sure you’re not bored of your workout playlist, and I always like to choose ‘pump’ tracks – tracks that get me excited and want to make me get moving. This can be anything from a super motivating soundtrack to the Spice Girls! Whatever floats your boat. Studies also show that listening to music while training can also lower your perceived rate of exertion, so you don’t feel like you’re working as hard as you are. Go figure!

I hope some of these help get you a bit more motivated to train… you’re not alone if you’re in a bit of a rut and not feeling it, but the important thing is just to brush yourself off, stop beating yourself up and get moving again and you’ll soon feel AMAZING. ❤

B xoxo

Do you need to stop reading and start DOING?

woman with arms outstretched against blue sky
Photo by Chevanon Photography on Pexels.com

I don’t know about you, but I’m an obsessive reader. This applies to fiction for fun, but also non-fiction, articles, blogs…

If I want to learn about something, I trawl through EVERYTHING I can find on the topic. It’s a little bit weird and obsessive, actually…!

And this can be a really useful (if nerdy) habit, especially if you want to learn how to do or achieve something.

I think education and research is so important and it pays to be well informed! But if, for example, your wellness goals are as follows:

  1. Get healthier by exercising 3 times a week and improving my body composition
  2. Meditate or do yoga or something for stress relief.

They’re great goals to have! Doing some reading about nutrition is going to be key, and if you’re new to exercise, you’ll want ideas for what to do, how to train, how to do it safely… and if you want to reduce your stress levels but don’t know how, have always thought meditation and yoga were a bit woo woo until recently til they became in vogue, you’ll want to do some reading around that too… which type of meditation, how do I do it, how do I know if it’s helping, does it really work, where is my nearest yoga class…?

I’m not for a second advocating skipping your due diligence! But there does come a point where people fall into blackholes of reading about their goals instead of getting up off the sofa and doing it!

It’s almost like we think by READING about the best foods to eat, or the BEST ab exercises, that will give us the results.

Sadly, it won’t.

So as I say – be informed, please do! – but know when to stop.

Staring at articles about celebrity diets and training programmes and how to optimise your training and best butt exercises will not make your dream health (and bonus improved body!) goals any better.

Reading about relaxation, fancy breathing and meditation techniques, or fun buzzfeed things on ’10 things you’ll know if you’re a yogi…’ will not make you less stressed.

You need to do the work darlings.

I have fallen into this trap SO MANY TIMES! I spent money on more nutrition programmes and coaches, read EVERYTHING, stalked celebrity height and body weight stats and how they achieved their results, googled everything to do with nutrition and fitness… It wasn’t until I’d fully healed my eating disorders, seen a Harley Street nutritionist, spent some time in therapy and done a whole lot of soul-searching that I stopped obsessing and started focusing on what I was doing.

Stop worrying about the pros, about what is ‘optimal’. Chances are, you’re not an Olympic athlete.

Regular physical activity, and healthy balanced nutrition will get you where you need to be if your goal is fat loss, for example.

People read about bro splits vs full body days vs intermittent fasting… basically, it’s about finding what works for you, and even IF a study says something else is ‘optimal’ if it doesn’t suit you, you won’t stick at it, so it’s not really optimal for you is it?

I hope this makes sense – I just see so many people get either overwhelmed with information, or get sucked into this idea of perfection by reading everything under the sun rather than making small, sustainable changes.

Just start!

PS. if your goals are fitness and health based, these are the essentials on this site to browse, and from there just get going!

My transformation story – from eating disorders & bingedrinking, to excess bodyfat, to healthy, strong, recovered & BALANCED: how I did it

Motivation 101 – how to get it & keep it!

Emotional vs. Physical hunger and how to train yourself to eat intuitively, without missing out on treats!

The Truth About Carbs!

Workout inspiration

B xoxo

How to Monday ‘Replenish’ after a weekend of drinking too much

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Photo by rawpixel.com on Pexels.com

We’ve all been there – survived the dodgy hangovers over a weekend (and maybe even the questionable hungover food choices!) – and then dragged ourselves into the office on Monday not feeling fantastic. The hangover is gone, of course (thank goodness!) but you’re left with a kind of buzzy anxious lethargy and a feeling that is just generally less than fresh.

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Photo by Daria Shevtsova on Pexels.com

As I’ve gotten older, and really optimised my fitness and nutrition, I’ve become more and more aware of my body – and one of the consequences of this is that when I drink, I feel it EVERYWHERE. It changes my mood (alcohol is a depressant, technically – we’ve all heard of ‘hangxiety’ and ‘beer fear’, right?) and makes me on edge for days afterwards, more anxious, more emotional… it makes me feel less energised, depleted, malnourished… after all, if you’ve been sick with a hangover you’ve essentially poisoned your body. Alcohol is a toxin, albeit a socially acceptable (and often delicious!) one.

So here is my diary of a Monday where as much as I’d love to do a wellness retreat and shut off from the world and just do yin yoga in my living room to feel like myself again, I had to come back to the office, as we all eventually must… here’s how I renourish and replenish my neglected body after a weekend of poor decisions and over indulgence!

(This diary is from last week – Monday 18th June!)

balance body exercise female
Photo by Burst on Pexels.com

My post-Sunday-hangover routine to replenish on Monday

6.30 am

After sleeping most of Sunday with a hangover after a Summer Drinks thing with friends (great night, but I’m too old for this now!) getting up at 6.30 is PAINFUL. But now I’ve rehydrated (I spent my hangover day drinking all the water and coconut water under the sun!) I know I need to sweat out the anxiety and boost my mood, flush out the last of the rubbish in my system (on an actual hangover day sweating it out is dangerous as you’re already dehydrated! It’s best to leave it until the day post-hangover!)

6.45 am

Dress (sportswear laid out the night before of course!), tongue scrape, clean teeth, splash face 10 times with cold water, drink 1 pint of water and 1 black coffee (I shouldn’t, but I need it to get to my workout!)

7.00 am

Short walk outside in the sun, then on the train into city.

8.15 am

A sweaty KOBOX class gets out all of my nervous energy, boosts my mood (although I notice it’s not quite as good a post-class high as normal – damn hangxiety!)

9.10 am

Class is finished (I have to skip the cool down to make it to work on time!), I’ve had a cold shower where I stretch (rag doll, yogic squat and quad stretches to get the hamstrings, hip flexors and quads since we just did leg day!) while the conditioner is in. I get dressed quickly and leave with wet hair, but not before I’ve downed my fiery ginger shot – ginger, lemon and cayenne pepper.

9.30 am

I start work with a green kiwi, spinach, banana and celery smoothie for breakfast and keep sipping warm water, cold water, green tea and peppermint tea throughout the day.

12.30 pm

A vegetable soup for lunch with some pulses in it replenishes some of those missing nutrients!

2.00 pm

I have an antioxidant and activated charcoal shot (research seems limited on if charcoal has any benefits to be honest, it’s just a health w*nky trend, but I want it for the lemon and the antioxidants!)

Keeping on with that water and green tea and peppermint tea too!

3.30 pm

Carrot sticks and hummus and a bowlful of spinach, rocket, broccoli, watercress and some sunflower and pumpkin seeds top up my micronutrients and phytochemicals, plus adding extra antioxidants.

7.00 pm

I try not to work too late this evening and manage to escape early around 7… yay!

8.30 pm

I arrive home via the shops where I’ve picked up brown rice, fresh vegetables and some chicken. I literally have it all plain – steamed veggies, grilled chicken and boiled brown rice. Very simple, but it actually feels super light and comforting and exactly what my body needs. I’m starting to feel more like myself. I huddle up under a blanked on the sofa to relax and watch TV (nothing stressful or strenuous!) after dinner. A handful of blueberries and some fresh mint leaves make a nice sweet treat for dessert to go with another episode of The Big Bang Theory, plus it doubles as an antioxidant boost!

10.00 pm

10 minutes of yin yoga, a facial including a face massage with my favourite recovery boost cell repair serum from Pretty Athletic, and abhyanga body massage with my favourite Rituals hair and body oil gets me chilled, relaxed and ready for bed.

10.30 pm

In bed to read for 10 minutes and then off to sleep!

& that’s a wrap!

Obviously this is super clean, high veggies and low everything else intake of food for the day, and certainly not something I do every day… this is how I like to try to replenish and bring myself back to life after an OTT weekend when I’m feeling post-alcohol-anxious! It’s probably worth emphasising that this isn’t a guilt thing or a diet thing, it’s literally eating things that make me feel nourished and fresh and energised again, and make my body start to feel good… basically a systems reboot! It’s certainly NOT a punishment. It actually feels amazing!

How do you get yourself back to your glowy, energised self on a Monday after being floored by too many toxins and poor nutrition choices? Any tips? Share below!

B xoxo

 

Top 10 reasons to join the next KOBOX Fight Club: Review & all your q’s answered!

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So I suppose I have to say #sorrynotsorry for the Fight Club spam last week…! (and also a special thanks to the instructors who made my Fight Club INSANE – Miranda, Ian & Jacob THANK YOU FOR AN EPIC WEEK!).

I’ve made no secret of how much I love Kobox – the workout, the incredible instructors (literally never been to any gym or boutique fitness concept where the calibre is as consistently strong but they’re all also consistently pretty freaking awesome humans, with their own personalities!), the convenient city location, the gorgeous Chelsea studio with the ring and chillout area… I could go on, but I won’t because I posted all about how much I love Kobox (and boxing workouts more generally) here.

If you’re new to the idea of KOBOX it’s a boxing workout, but not like any other (the combo of the club inspired studios – epic beats, lights down low, off-the-chain instructors and the innovative exercises for the wall/circuit style portion, you’ll see changes in both your body and mind STAT) . It’s also non contact, don’t worry – you don’t have to take one on the chin girls! (you alternate between punching a heavy ass bag and between doing circuits on the wall). It’s an explosive combo of high intensity cardio, resistance and plyo style moves, but you can find out more here and here.

 

Fight Club – the lowdown

Fight Club is this amazing offer Kobox do (this year so far in February and June).

It’s very simple, super effective, a massive challenge but hell of a lot of fun.

7 classes. 7 days.

It’s that simple. I book mine as one per day, but you could book doubles if you wanted to be super hardcore or knew there was a day when you would need to skip a class.

It’s for the bargain price of £80 so individually the classes work out to be quite a lot cheaper than usual (go to the KOBOX website for details of the regular class packages – costs vary depending how many you want to buy at one time. If you’re gonna go three times a week I recommend the treble [£50 for 3 classes in 7 days] as an economical option! I also buy the packs of 10 to uses as and when, as they last for 6 months)

Why do Fight Club?

Okay, so normally I don’t train 7 days a week and I advocate for 1-2 rest days a week.

But every once in a while a shake-up is GREAT, and a challenge is EVEN BETTER.

These are my top 10 reasons you should do the next fight club

  1. THERE’S NO FEELING LIKE IT.
    Boxing is an empowering workout anyway, but 7 days of it is an INCREDIBLE challenge but there’s no endorphin pump quite like it!
  2. YOUR BODY WILL CHANGE – NO, REALLY!
    You may think 7 days isn’t enough time to see changes in your body but I promise you, both Fight Clubs I’ve done, in combination with staying on track with nutrition have DEFINITELY given me some strength gains, and tightened my quads and glutes which is where I store my body fat most. I felt so much stronger, leaner and more confident after both fight clubs (Feb & June) too.
  3. SET YOUR ABS ON FIRE.
    Even if you think you have a strong core already – 7 days of this training with all the boxing rotations, abs to finish and even core day will take it to the next level. This style of cardio-resistance-plyo-boxing workout torches fat, improves cardiovascular fitness and strength, but one of the other fun benefits is it will really help your abs pop!
  4. CHALLENGE YOURSELF – BOOST YOUR MENTAL DISCIPLINE!
    It’s so much fun to challenge yourself and see results, and stick at something. For my first Fight club I got up at 5.30am every day to make the 7.15 classes in city and I am not a morning person. It boosts your willpower, perseverance, and stamina so much!
  5. THE ENERGY.
    At the risk of sounding super cheesy and American, it’s actually true… the energy, carried by the incredible KOBOX squad of epic instructors is ALWAYS HIGH. Whether you’re with pocket rocket Maciela, primal badass bitch Miranda, mega jokes PT Dunn (Antoine will eat biscuits in front of you, watch out!), the legend that is Ian Streetz, the complete dude Jacob, the kick ass Wayne, and Ollie who may be the lovable #teambrownbear but he WILL make you do burpees… everyone brings their A game EVERY SINGLE CLASS. You get so much motivation from them.
  6. THE SHAKES… MY GOD, THE KOBOX SHAKES.
    I had to add this, I’m sorry haha. So helpful to grab and go for breakfast after a morning class when you’re rushing to the office… There’s a shake loyalty card now too, so you’re practically investing 😉 I highly recommend getting creative, the lovely team are always nice and will adapt – I go for the blueberry brawler (coconut water, blueberries and protein) but swap vanilla protein for chocolate – or the peanut uppercut (but I ask to add coffee, and for the end of fightclub I had an extra scoop of choc protein). One bone to pick though guys… pleeeeeeeease bring back the mocha ali one *begs*
  7. IT HELPS SMASH YOU OUT OF ANY PLATEAUS.
    In a training rut? Not feeling your normal routine? Stopped seeing results? Had a few weeks where you’ve been to busy to train? Been feeling blue and need a kick? Fight Club is your guaranteed fix.
  8. ALL ABILITIES CAN DO IT.
    Yes, it’s tough. Yes, 1 class is a challenge, let alone 7. But tell the instructors if you’re injured, or if you’re a beginner with any concerns. Make modifications (the instructors usually give a range of options and definely will if you let them know about any injuries etc). You can also go at your own pace – you’re in control of your punching and your time on the wall. If you want to slow down and focus on technique and form, you can. If you want to speed up and really fight for that cardio, you can.
  9. IT’S A BARGAIN!
    It’s a cheap offer – if you divide down the amount between individual classes it’s super great value compared with other boutique studios (that aren’t as good!), it’s a great jumping off point for a more energised training regime and you’re investing in your health, your mood and your energy levels… winning.
  10. YOU FIND OUT WHAT YOU’RE MADE OF.
    There’s a little fable… If I told you to get down and give me as many push-ups as you can, maybe you do 5, maybe you do 500. Whatever your fitness level, eventually you tire. You stop. You lie down. Then I say okay look, I need you to do 10 more push-ups. Just 10. You’d do it. It might be pretty tough but you’d do it. That’s what Fight Club is like. You empty your tank – but when the going gets tough you find a little bit more left in there. And you’re always, always made of more than you think. Your mind gives up waaaay before your body does!

FAQs

How much is it?

£80 for 7 classes in 7 days.

What if I miss a class?

You can rebook and reschedule if you do it in advance (I think over 24 hours) otherwise it’s a late cancellation and you lose the credit.

However, if you cancel ahead of time you get the credit back and can reuse it! Then maybe if you still want to use up all 7 you can double up classes one day…

But I need a rest day, 7 in 7 days is too much…?!

If you stretch and eat right you can manage it and take care of your body, but if you definitely need and/or want a rest day or two, then book 2 classes on certain days, so you can complete your 7.

Do I get penalised for not doing all 7?!

Nope. It’s totally your call. Your challenge, your call.

What if I get injured?

You can cancel 24 hours ahead of your class and reschedule, or if it’s a minor injury you feel okay to train with TELL YOUR INSTRUCTOR. They’ll adapt and give you modifications and make sure you’re working out safely.

Basically though you shouldn’t really be getting injured in class – follow the instructors’ tips on form and safe execution of moves, and don’t try to show off – good form is better than any ego, and the safest way to train.

Is it quite cliquey like some other boutiques or boxing gyms?

Not at all. See above haha, but basically the instructors are all absolute f***** gems. Genuinely cool, down to earth people, super knowledgable boxers and trainers, most are amateur/semi-pro or former boxers and stuntmen, all are INCREDIBLE.

What’s the music like?

Depends who you train with!!!! Get an idea for the different instructor vibes here though.

I’ve never done KOBOX before… can I do Fight Club?!

YES! Absolutely. But if you’d rather start slower, there’s a really good 2 classes for £25 beginner offer with a pair of free wraps included.

So… what are you waiting for?!

I think that’s all the questions I’ve had via insta… if you’d like to check out the KOBOX website now and get booking then I’d hiiiiiighly recommend it!

I’m not sure if Fight Club is just twice a year or if there’ll be more so keep an eye out, follow KOBOX on instagram, and in the meantime you might be interested in this careers post in my Inspire Interview Series with KOBOX Brand Director Kris Pace, formerly of Men’s Health. Check it for some major inspo!

B xoxo

My daily routine – how fitness, full-time work & life can co-exist

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Photo by rawpixel.com on Pexels.com

These posts are always a bit strange I guess – my fiancé laughs at them because he’s like ‘who cares about your daily routine?’ He’s kind of not wrong… does anyone care?! Possibly not.

But I kind of do – I love reading them. I guess I’m just nosey – and it’s an easy way to understand how people who seem like they’re always at the gym or always at work or whatever actually do with their time in reality. Fair enough if you’re not interested in the boringness of my daily routine – dial out now!

Sometimes I’m asked how I find the time to read, or workout, and the reality is everyone prioritises things they want to or have to I guess. I don’t go out a lot, and my job and fitness commitments mean I don’t go out in evenings during the week… so it’s just each to their own! Whatever makes you happy. This post should give you an idea.

Side note – I also don’t really believe in work-life ‘balance’; everything you do is part of your life… you just need to build and tweak and make sure you’re healthy and happy with how you’re spending the majority of your days. I moved from marketing to law to get more out of my career, so work is important to me.

Anyway, here’s my daily routine – as standardised as possible, with indications of how it can vary! NB: This is assuming work is fairly normal and nothing big is kicking off. If work hours go longer in the evenings, I make sure I’m doing my workouts every morning instead of the chill time at home – you’ll get an idea as you read.

PS. It should go without saying but nothing in this post is sponsored, it’s all just my preferences!

6.15am

First alarm goes off. I DEFINITELY SNOOZE IT. It goes off every 2 minutes or something like that. I’m not a morning person but now I’m nearer 30 than 25 it is getting a bit easier! Fractionally.

6.35am

I just have to snooze past 6.30 but finally get up. Sometimes I pop on activewear and head straight to city for KOBOX or to the gym near work (if work hours are longer in the evenings I switch all my workouts to these morning ones), but hours are good right now, so often I just do 15 minutes of yoga in my PJs or an ab or Tone it Up or Kayla home workout.

6.55am

So at this point I either finish my yoga or home workout and have a quick shower, with a cold blast as although I hate a cold shower, it does seem to boost my mood and has alleged benefits – Max Lowery is a big advocate!

Alternatively, I’m walking 15 minutes to a further tube station to head to my morning gym workout or KOBOX class during this time!

7.05am

If I’m still at home, I do a 10 minute facial. This is a relatively new skincare routine and twice daily ritual for me – part of my new skincare obsession. I cleanse [my current one is Pretty Athletic Purifying Gel Cleanser], massage, and do face yoga. Every other day, I then also do a facial massage with some Rituals Pure Face Oil. It sounds like a faff and indulgent, but I love this little me-time ritual – it makes me feel pretty great and I do it instead of makeup.

At the moment I go barefaced to the office. Sometimes with a slick of lip colour if I fancy (usually a nude, pink or coral for day but red is my favourite, though less work-appropriate – sometimes I rock it anyway though!) Occasionally if I’m feeling very ‘ugh’ I’ll pop on some under-eye concealer but I try to go naked-face as much as possible! My skin feels soooo much nicer this way.

7.20-8.00am

So I’m either still travelling to City if it’s a morning KOBOX day as I mentioned, or if at home I make breakfast – these days, a green smoothie is my favourite, or a smoothie bowl… In colder months, I go for oats microwaved with water, and berries. Its unusual for me to make eggs on a weekday but occasionally eggs, tomato and spinach scramble might occur!

I eat this and drink my coffee (we have a really useful Nespresso machine that changed my life!), read a magazine… Vogue, Harper’s Bazaar, Vanity Fair or Elle are all my staples! I know some people hate magazines, but I find them really relaxing and I even love the artistic ads in Vogue. I’m obsessed with art and language and the idea of transformation… and I love a celeb interview here and there. And so I read these while I eat and make the most of my me-time, pretty much! (Boy will already have left for the gym at like 6.15am!)

I leave the house at 8 sharp and do the 15 minute walk to a further tube station for some LISS, listening to my fave podcasts Talking Tastebuds and The High Low.

8.15am

I arrive at the tube, and duck underground to travel to work. Often I get a seat, but if not I know I’ll get one when everyone heads off at Oxford Circus. This is where I do my reading – on the train at the beginning and end of each day. Join me with my book club here.

Alternatively, if I left for a morning workout, this is when my KOBOX class starts! I have to get up too early (5.30!) to make it to the 7.15 so I do the 8.15 and skip the cool-down to rush to work instead.

9.00am

I’m either about to skip the KOBOX cool down and shower and run to work (picking up a KOBOX shake for breakfast en route!) or I’m already at my desk with a coffee picked up from Nude or Rapha or The Department of Coffee and Social Affairs… yes, I like my snob coffee as well as being a bit of a health w*nker!

I don’t start work til 9.30 technically but I like half an hour or more to get started slowly, chat to colleagues, browse the Financial Times, plan my day and get into a good headspace. If I’ve KOBOXed I tend to rush in at 9.20… it always stresses me out though! Usually I’m in by 8.50am.

I always fill my 1 litre Kayla Itsines water bottle (I didn’t buy it, I got it free at one of her meet-ups years ago!) and make sure I’ve drunk this by lunch time! I get through about 3 of these a day. It lives on my desk and I’m constantly sipping and re-filling.

9.30am

Work starts, but I’m already working and sipping my water and coffee and chiiiill 🙂

10.45am

This is a guess time-wise but I get up to make a green tea every morning at some point! Otherwise I’ma justa workin’.

12.30am

I used to pop for lunch upstairs with friends & colleagues but I actually prefer to get outside the office for a walk now – either eating my pre-prepped lunchbox quickly at my desk or nipping to Vitamojo for a quick lunch grab, then getting in a 20 minute walk outside at the moment if I’m honest… I recharge best this way and it feels like more of a ‘break’. I often wander over to Planet Organic and grab a green smoothie if I’ve had a small lunch, or pick up a kombucha for an afternoon ‘snack’.

1.00pm

Often I meet a friend and colleague on my way back to work to grab our afternoon coffee (from the places I mentioned earlier) to take back to the desk! Mine is always a black Americano or black filter – I have a MAJOR milk phobia!

1.05-1.10pm

Back at the desk… more water bottle re-filling and drinking will happen all afternoon – I actually love water. Weird, huh?

4pm

I’m not a big snacker but if I’m feeling hangry, my go to is either a handful of blueberries and about 8 almonds, an apple and some nut butter (current obsession: Pip and Nut chocolate coconut hazelnut butter – this one (it’s a limited edition so I’m stocking up now!) or if I didn’t bring any in, then I grab an Innocent Gorgeous Greens Smoothie from upstairs in the café.

7.00pm

Work hours vary – usually at the time of writing this, in the department I’m in, they’re good and I’m able to leave at this time, but with my industry (law) this is likely to change when my training contract seats rotate. If I am working late, I go upstairs and get dinner and take a taxi home later if it’s super late (our catering is amazing – often I have really nice fish, quinoa and greens!) but at the moment I often get to leave at this time… yay!

If I didn’t KOBOX in the morning, I’ll pop to the gym for 45 mins before I go home. All of my workouts tend to be under an hour. I feel like you don’t ever really need to go over 60 minutes… and who has the time?!

8.00pm

Leave the gym and commute, and read. (or if I did KOBOX earlier, then I’ll be back in West London after 45 mins commuting and reading, hitting my local Sainsbury’s for fresh veg and lean protein – we’re so lazy we don’t weekly shop at the weekend so whoever finishes work first – usually me, not the Boy! – picks up and makes dinner).

9.00pm

Back in West London now, I’ll do the Sainsbury’s run and cook dinner if I’ve beaten the Boy back (whoever gets back first must chef, tis the rule!) or if I’d done KOBOX in the morning, I’ll have made it home for 8.15pm, so I have more time unwinding with food and Netflix, either with the Boy or waiting for him to arrive.

Our meals take 20 mins max to cook – I’m an expert at clean, green, quick food from lots of experimentation, if I do say so myself! To help, our carbs are usually sweet potato or microwavable brown rice or packs of quinoa so they’re very fast to make. Lean protein is often smoked salmon or trout or prawns (no cook required!) or chicken or turkey (20 mins in our super hot fan oven). Simples.

I tend to make extra dinner and pop it in Tupperware for lunch the next day maybe 2 days a week. The rest I tend to buy lunch. I throw almonds and berries in Tupperware or apple and nut butter ready for the next day’s snack, too, if I remember.

9.45pm

Most days at the moment, if Boy’s hours are good too, we’ll have eaten or be eating by this point and watching Netflix together…

10.30pm

I start my evening facial described above (and see my Top 5 Skincare Secrets here) and clean my teeth, lay out my gym kit and try to find clean clothes for work the next day, and jump into bed by 10.45pm for a 10 minute meditation using the Happy Not Perfect app, or something from youtube or Tone it Up’s app.

10.55pm

Lights out. We always aim for this to be 10.30 but it never is!

***

Obviously because of our jobs, and the fact we both like working out, that occupies most of our weekdays! We spend most time together at weekends doing fun stuff.

Neither of us are super social as this routine indicates – timings vary but this is basically the template for my 5 working days a week – so this works really well haha… but I know some people would want to go out and do more on weekday evenings, so it’s a question of what works for you!

Hope that helps answer how I find time to workout and read and meal prep and things! 🙂 In truth, my hours at work are good at the moment, so being home by 8.15pm if I’ve done an early workout class, or 9pm ish post evening workout in the evening makes it a lot easier!

What’s your routine like? Any tips I can steal? Would mine work for you? Let me know what you think! ❤

B xoxo

ABS-olutely fAB-ulous: free 7 day core challenge

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Photo by Jacob on Pexels.com

I really love to train abs, but I know a lot of people don’t. While a lot of people insist you never need to train core in isolation, claiming that you can do enough by training with compound exercises, I personally am a fan of working on that core strength! It’s great for stability and improving form of other exercises like deadlifts or squats, it’s great for posture, and I just generally really like feeling the burn!

You can do loads of complex core stuff at the gym, but not everyone wants to go specifically to train core or to faff about with a tonne of equipment and weights, so this is designed to be a super easy 7 day challenge you can do at home! It also adds in a bit of cardio, as that’s the way to burn off the fat to reveal those abs you’re pumping up…

Please note, I’m not saying you can get visible abs in 7 days! Six packs are different for everyone and you need to have a very low body fat percentage for them to show and be very defined (and ab definition there to begin with!) Some people genetically show more than others even with a higher body fat percentage, so it really varies. This workout is to help define your abs and improve your core strength. But who knows? Keep working and you could achieve your #abgoals if that’s something you’re going for… but just remember, visible abs are by no means a measure of how fit or strong you are!

Day 1

Morning:

1 minute plank

20 crunches

20 commandos

20 weighted sit ups

20 leg raises

10 walkouts

Evening:

1 minute plank

Day 2

Morning:

1 minute 30 second plank

30 crunches

20 commandos

20 weighted sit ups

30 leg raises

10 walkouts

Evening:

2 minute plank

Day 3

Morning:

1 minute 30 second plank

50 bicycle crunches

25 jump squats

20 burpees

Evening:

2 minute plank

Day 4

Morning:

2 minute plank

60 bicycle crunches

30 jump squats

20 weighted sit-ups

20 leg raises

Evening:

2 minute plank

20 leg raises

100 skater jumps

Day 5

Morning:

2 minute plank

30 second side plank (each side)

100 bicycle crunches

Evening:

3 minute plank

20 hip dips in side plank (each side)

50 jump jacks

Day 6

Morning:

1 minute side plank (each side)

50 mountain climbers (1 rep is both legs)

50 diagonal mountain climbers

Evening:

4 minute plank

Day 7

5 minute plank… & take a bow!

And don’t forget to drink lots of water and think about healthy, balanced nutrition… aim to up your veggie intake as much as possible over the week!

close up of salad in plate
Photo by Pixabay on Pexels.com

 

Did you complete the 7 day ab challenge? Let me know! I’m going to be trying to do this more often for sure!

B xoxo

#1 Inspire Interview Series – KRIS PACE, BRAND DIRECTOR of KOBOX

Welcome to the first in this series of Inspire Interviews! These will be permanently available on the careers section of this site, which I’m currently expanding so keep your eyes peeled…

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It’s no secret how much I love KOBOX and their awesome Brand Director, Kris Pace  has generously agreed to answer some questions for us today on all things work, fitness, boxing, branding and a cheeky quickfire round!

It’s always really interesting to go behind the scenes of our favourite brands and companies, as I think so many people aspire to work for places they can be proud of doing what they love.

Don’t get yourself into a position where you’re representing someone or something you don’t care about, because anyone you meet will see right through it. Genuine passion goes so far in this world, and if you’re proud of and fervid about who or what you’re representing, you won’t go far wrong. If you don’t believe in what you’re showcasing to the world, you don’t deserve to be doing it. – Kris Pace, KOBOX Brand Director.

Kris, as mentioned above, is KOBOX’s Brand Director, and formerly worked for Men’s Health. In addition to being a boxing badass (check out his instagram here) he’s doing an incredible work for a boutique fitness concept that has shaken London up a storm, with celebrity fans including supermodel Jourdan Dunn, singers Cheryl Cole and Ellie Goulding, Pussycat Doll Ashley Roberts, Made in Chelsea stars JP, Jess Woodley Oliver Proudlock and more.

We touch on this in the interview, but KOBOX really does change lives, and so it’s no wonder the ‘fight club meets nightclub’ has been a roaring success. While KOBOX’s brand is amazing, clearly part of what makes it so incredible is it’s so much MORE than a brand, there’s a real sense of this KOBOX community that they’ve built, and as Kris says below there’s a sense of pride in everyone working there in getting to contribute to something bigger… so let’s dig in to chatting with Kris and find out his secrets to work success, how he ended up this amazing role, and his sport and fitness approach… Plus find out which KOBOX instructors he’d rather hug, marry and waterballoon…!

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B: Can you tell us a little bit about how you came to be Kobox’s Brand Director – did you always know this was the kind of work you wanted to do?

K: I met Shane and Ian Streetz when I worked for Men’s Health magazine. The team there wanted to do a 12-week body transformation, through boxing, for a feature. Whilst working there, we’d all heard a lot of good stuff about KOBOX, so we went down to see what it was like, and we knew instantly it was the right place to host the transformation…

Once the feature had finished, I’d loved being there so much that I kept going back, both to train and to socialise. The business was growing rapidly, and the Brand Director role was formed about 6 months later. I jumped at the chance, and the rest is history…

B: Can you describe a (working) day in the life for you at Kobox HQ?

K: Everything and anything can happen in typical day at KOBOX. There are so many variables at a boxing club, you simply have to be on top of everything. My day can vary from cleaning the office and serving protein shakes to conceiving and executing authentic online content or meeting people to further expand one of many sides of the business. But, for definite, the main stream of consciousness for every single employee at KOBOX, daily, is to make sure we’re giving people the best 50 minutes of their day when they come in to take a class.

B: Have you always been passionate about fitness?

K: Sport, all my life. Fitness, all my adult life. I think naturally I like to try new things, and test myself in new waters. I’ve body-built, gone super heavy but then also gone super slim for a triathlon, then tried my hand at boxing… it’s important to see what you’re made of.

B: What advice would you give to someone looking to go into branding/marketing roles?

K: Don’t get yourself into a position where you’re representing someone or something you don’t care about, because anyone you meet will see right through it. Genuine passion goes so far in this world, and if you’re proud of and fervid about who or what you’re representing, you won’t go far wrong. If you don’t believe in what you’re showcasing to the world, you don’t deserve to be doing it.

B: Have you made any mistakes along the way to where you are today and what have you learned from them, if so?

K: Of course, many. I learn something every single day, and I’d never want that to change.

Whether it’s something that has differed from your expectations; something you attested to but it turned out otherwise; or even if it’s something that you’re proved right on, you learn every time. You can’t predict the future, but you can take note and not make the same mistake twice.  

B: What are the best and worst bits of your job? Any top challenges and/or achievements?

K: Genuinely, there are too many best bits to choose from. I get to walk into KOBOX every day, which is a place I fell in love with before I worked there. But to name a few? The team, the ambition, the classes themselves and the difference they make to people’s lives – which is extraordinary, and I feel privileged to be a part of that.

Worse bit? Sloane Square’s on the District Line, which is, without doubt, the most lamentable tube line ever made. Ever. I never moan about it, though. Ask anyone…

B: Do you do KOBOX workouts yourself or do you like to mix up your regime? Any favourite ways to train?

K: If I’m honest, I wish I had more time to do class. It’s tricky for me to pick a class time and stick to it, as my day can change at the drop of a hat. But I love Core Day!

Away from class, I like to lift weights, but with a circuit/HIIT element to it… I’ve started to round up the trainers to participate, which helps with the old wilting willpower!

B: Best and worst career advice you’ve ever been given?

K: Best: Trust your gut.

Worst: Tailor yourself to the role.

B: Do you have a role model or mentor you look to for career inspiration?

K: I wouldn’t say one in particular. A lot of people are full of hot air, but there are also people who talk a lot of sense. Pick attentively what ‘words of wisdom’ you take with you.

B: Who are your fave fitness icons?

K: Eric ‘The King’ Cantona. My all-time sporting hero, but not necessarily a fitness icon. It’s hard to look past Rich Froning in that sense – what he’s achieved is incredible. I think he now defines modern-day fitness.  

B: And finally, what does ‘success’ mean to you?

K: Retiring when I’m 35.

Joke. Building something that will outlast you.

B: Bonus question: which Kobox instructor would you least like to get in a ring with and why?!

Any of them, they’d all batter me in the ring.

**Quickfire Round**

Fave combo on the heavy bags:

2. 2. 2. 2. 2. 2…

Eggs or oats?

Oats.

Burpee or bear crawl?

Neither, they’re both grim.

Nature or nurture?

Nurture. It’s the only thing we have control over.

Talent or hustle?

Hustle.

The best KOBOX shake on the menu?

Peanut Uppercut. Or the Suckerpunch (just because I named it).

Chocolate or cheese?

Chocolate.

Boxing or MMA?

Boxing.

You have to hug, marry and water-balloon 3 kobox instructors – which ones do you choose?! 😉

Hug: Ollie. Who doesn’t want to cuddle the #BrownBear?

Marry: Maciela. She’s just awesome.

Water-Balloon: Ian Streetz. He wins at everything and I’ve had enough of it.

Fave movie:

Rockstar.

It’s your last EVER meal of your life. What do you order/make?

A proper, old-school Indian. Not one of these fancy new ones.

Thanks so much Kris for answering all of these questions and sharing your work and fitness insights! You can find Kris on instagram here, and all things KOBOX here. Keep an eye out for the next Inspire Interview coming soon!

B xox

How to Stay Motivated & fit in workouts with an Office Job

pexels-photo-905336.jpegTired of those generic ‘how to stay fit & healthy and juggle your office job’ posts which say things like ‘meal prep’ and ‘plan’ and ‘tupperware’ and ‘get off the bus or tube one stop earlier?’

I’ve seen loads of them, and although having worked in various jobs (post-graduation office jobs I’ve juggled with my fitness interest have included account management for an online start up that IPOd, marketing for a real estate (mostly) company The Crown Estate, and paralegalling at a city firm, now trainee at another city firm… blah blah blah, but basically I’ve done a mix and various hours and environments and office cultures!) I feel pretty au fait with managing my time – I am almost 27, I’ve had a while to nail this – but I’m ALWAYS keen to learn more, get new tips and see how other people do it.

However, I’m usually disappointed. Telling me to invest in Tupperware isn’t my definition of helpful.

So I figured, what can I write that contributes in a concrete way? There are some generic tips I’ve kind of dismissed above that anyone can give, and to be fair they’re always worth stating. But I think I have a few more I can add in the context of my fitness journey, so apologies in advance for the long post, but I hope some of it is vaguely helpful!

This post is long but covers:

  • Workout scheduling
  • Resisting office treat temptation
  • Finding motivation when you’re busy
  • Making time
  • Top tips to make it easier on yourself
  • Maintaining a healthy mindset

So grab a cup of tea and have a scroll!

  • Assess the time you have available

 

If you work a 9-5 or 6ish job, you have significantly larger chunks of time than those in, say, certain aspects of finance who might work beyond 10pm most nights.

This isn’t a judgement thing – however many ‘free’ hours we have in a day, it never feels enough. I get it. I’ve done 9-5s, 9-7s, 7-10+s in various contexts… and then if you have kids, god bless you I don’t know how you do juggle them with a job, so I appreciate that’s a multiplier of a million in terms of toughness and finding a slot to workout.

But ultimately, you need to be honest with yourself.

Where can you carve out the time that is REALISTIC?

If, like me, you hate mornings, you might be able to squeeze in the odd morning session (I managed to get up at 5.30am for a week to go to Kobox but I had just started my new job so didn’t have late nights at the office and after that week, I wasn’t gonna carry on doing that!) but you won’t stick to it long term.

If you can rarely leave the office before 9pm and have an hour commute home, you probably won’t be an evening exerciser either.

If you have a job where the culture dictates your desk presence during the day, or clients do, you may not be able to do a lunch session. If you have flexibility with work not picking up til the afternoon or your manager/supervisor/colleagues not minding, then maybe there’s your window.

It’s not easy. I appreciate that. But if you’re feeling screwed for all of the above reasons, then I think, personally, the solution is to do workouts for an hour on both Saturday and Sunday, and then snatch a couple more 40 minute workouts where you can during the week (even if you only manage one – that’s 3 workouts across your whole week, which I think should be a healthy minimum!) – force yourself up for one or two mornings, or snatch a lunch time here or take advantage of the one day you can leave work at 7.30pm.

I like to workout about 4 times during the average week – I’m lucky that I can usually squeeze in an evening one (my fiancé works long hours too so it’s fine to be super late home) but usually at least once a week I’ll do a morning one.

That frees me up to either fully rest at the weekend or if I’m on a roll or fancy it I can do 2 more workouts Sat and Sun taking my total to 6.

On a fabulously motivated week where I manage the time then sure, I’ll do 6 workouts a week because I love to. Some weeks I only manage 3 and if I’m particularly slammed, I drop to 2. I tend to feel I don’t have time but I MAKE THEM A PRIORITY. There is no way you can’t carve out a little time for 2 workouts if it matters to you. If it doesn’t… that’s totally okay, don’t do them! Family stresses, serious work crises, bereavements, there are so many legit reasons for the gym to be shunted off your priority list. But I assume you’re reading this to try and fit more in, so that’s why I’m hammering home the point about planning and prioritising and making time. But…

YOU DON’T NEED TO WORKOUT 6 TIMES A WEEK TO BE HEALTHY. I’d say 2 minimum, 3 ideal and any more than that do it because you love it.

My number varies according to my busy-ness, work, laziness, illness, social comittments… but I feel 2 is the absolute minimum as I have a desk job. We need to MOVE to be healthy and while a week of no workouts won’t kill, I think habits are key. Which brings us to…

  • Let’s talk about habits…

If you can have a habitual routine (workouts Mon, Weds, Fri mornings) it makes life easier as it feels less negotiable – you can just do it. This isn’t always possible but a baseline default habit can be SO HELPFUL! Deviate when essential, but if you can have a routine that you stick to automatically, it simplifies things SO MUCH. One to strive for, but also not beat yourself up about if you can’t quite manage it – some jobs are so erratic (or babies or toddlers!) that you’ll just have to seize the moment when it presents itself. Not much you can do. But if you’re 20 something, child free and only working 40 hours a week… no excuses!

Don’t drink diet drinks, fizzy drinks or juices when thirsty – always go for water, herbal tea, and only have these as a TREAT.

Don’t take sugar in tea/coffee – not because it’s ‘bad’ but because it’s added to so many things – save it for a REAL nice sweet treat – that Sunday slice of cheesecake or that Friday champagne cocktail or that flapjack on your department’s weekly bake-off day.

Make it a habit to always take the stairs, and to at the very least go for an hour’s walk at weekends (take the kids or the partner, no excuses!)

Try to at least, if you can’t do that because of work/kids/travel, form some sensible habits that lay groundwork… make it feel compulsory to workout twice a week (unless injured).

These are all pretty generic but I guess the key is re-programming your defaults to a healthier setting. Nothing is BANNED. It’s just about ENJOYING indulgence and recognising it for what it is – indulgence – rather than accidentally consuming excess sugar, empty calories, and skipping workouts because you’re in one of *those* spirals…

The BIGGEST TOP TIP I can give on habits is this one too – sounds cheesy but it’s critical. WE ALL HAVE DAYS EVEN IF WE LOOOOOVE FITNESS where after work we’re like fuck it, CBA to workout. Have a Person (I can’t say buddy, sorry) you can speak to. Mine is my fiancé. I’ll call him (best) or whatsapp if he’s too busy at work and be like I can’t be bothered. He knows me well enough to tell if I’ve trained too much or too little, if work stress would be best alleviated by a workout or a rest day, and so can encourage me to train where it’s best, or let me off the hook where relevant so if I do rest, it’s guilt free.

Because while this is about how to fit in training and healthy eating, it’s not healthy to obsess about it and push yourself too hard. Exercise releases cortisol so adds stress to the body, in addition to all its health benefits, so some days rest may be what you need. Don’t get sucked into the marketing speak of ‘go hard or go home’ ‘never miss a Monday/Tuesday/Wednesday…’

Admittedly, if your partner isn’t super into fitness or wouldn’t be very good at that, then they’re not the best choice. Try a friend. Or get on instagram and join the fitness community there and find a buddy. I’m happy to do it for you (only if I don’t get too many requests!) although the only thing there is someone you know well in your daily life is best for the reasons I describe above with my fiancé.

Some communities you can join on insta are #bbg or #kaylasarmy (where I first got into the fitness community online), #GFG, #tiu / #ToneItUp, or #queenteam.

  • Planning Planning Planning & Booking classes… should I pay & schedule to force myself to go? 

 

Not always, but I’ve found this to be a fab method at times. The key is to know if it will force you to go when you’re feeling a bit bleh, which is good… or if you might have an unforeseen work crisis that prevents you going and makes you feel unfit AND rubbish AND you’ve just lost your money/credits for booking into the bargain.

These can be good for forcing early morning starts if you’re not an early riser like me – having a scheduled class like Kobox makes me feel like I have no choice but to get out of bed (even if I have to set 10 alarms to manage it!) Classes I recommend are Kobox (review here) and Run Junkie (review here).

  • Variety is the spice of life but also…

 

Your body adapts to what you do, so while variety is good to keep it interesting and jolt yourself out of plateaus, if you’re looking for set results you need to be consistent over time. (Does that make sense? Basically, there’s a time and a place for changing things up, sure… but you need to stick to something first to get the results, give your body a chance to make the adaptations). So try (for example) 12 weeks of something before you switch, if that makes sense (that’s not a set in stone number, just a suggestion of an extended period where you might be able to commit to a programme and get results)

The other thing about variety is it’s all well and good but it’s wise to know what you’re doing when you get to the gym. Don’t go and improvise – if I ever do this I have mediocre workouts at best as I feel a bit aimless. Have a plan. Even if you draw it up in notes on your phone en route!

  • And then some mini motivation tips:

These (above) are the big ‘lifestyle’ things that can sound a bit tough to implement but I really recommend trying to get these down for a month or two and it will get easier as it stops being something to try to do and starts being something you do automatically (although don’t beat yourself up for low motivation days – they happen to all of us! That’s what the Person under tip 2 is for).

I think if you can really think about and master some of the above, you’re well on your way to making fitness and health a priority that holds its own against the competing demands of your life. Don’t beat yourself up if you don’t smash it every week. But equally the idea of creating the habits and mindsets above is to help you set a fairly constant standard… you’re allowed peaks and troughs like any human being, but that’s your baseline!

Now here are some smaller things that may or may not help you fine tune this regime!

Outfit planning: I like to lay out my fave lulus and choose pretty sports bras etc. the night before, especially if I know I’ve been struggling to feel excited about gym. Sounds stupid, but it helps me.

THEJUSTDOITMETHOD: if all else fails, I swear by a power lip (usually red – fave lipsticks are chanel, dior and Charlotte Tilbury), shot an espresso, put your hair in a messy bun, blast out some gangster rap and JUST GO. You won’t regret it*

(*subject to the usual exceptions – injury etc. Be sensible. Don’t force yourself if its clearly unhealthy!)

The controversial insta scroll: I have a policy of only following people on insta who make me feel empowered and motivated, so a cheeky scroll usually does wonders for my motivation. However, I know social increasingly gets linked with poor mental health. If you feel bad about yourself for going on it, I’d suggest unfollowing anyone who makes you feel that way, and/or considering deleting it altogether.

Make it a date: with friends, the bf/gf, culture is weirdly centred around pub dates, coffee dates and wine bar dates. Find some likeminded friends (see community recommendations above for ways to find some on social media if you don’t have any) and go to a class together then have a smoothie to catch up, instead of necking ten G&Ts in the pub…! Or go for a run in your neighbourhood together. Or drive out of the city and hike together. I love and fairly regularly do all of these options.

Just 20 mins: If you really can’t face it, tell yourself you’ll just do 20 mins. That’s all you have to do. Chances are, 15 mins in you’ll have broken through the block an really enjoy it, and stay for 30, or 40, or 45, or an hour. (I love 40-55 min workouts. I rarely do a full hour these days!)

If in doubt, sweat at home: If making the gym is proving impossible, there are tonnes of workouts online, on youtube, on fitness blender, on this site where you can get a sweat on quickly at home! Any movement is better than none and it doesn’t take loads of fancy equipment. I prefer to go to the gym or a class but if I really really can’t, then 100 burpees, 50 press ups, and playing with my kettlebell at home will get my heart rate going rather than lying like a vegetable on the sofa…!

An App a Day: tech these days is EPIC and  there are so many apps that are free and/or super cheap. I’ve loved the Kayla Itsines app for simple and easy to fit in 28 min workouts, and used it successfully when I needed some fat loss action. But Playbook App has tonnes of trainers on it for just £10 a month, I love Magnus Lydgback (creator of The Magnus Method), the Tomb Raider trainer (he also trained Alexander Skarsgard and Ben Affleck!) and am a subscriber! Also search for Tone It Up, Jillian Michaels, Made with Jade, Grace Fit Guide… there are tonnes!

Resisting office temptation: This is a tough one right? Sweets, cake, doughnuts abound – team birthdays, celebrations… how to stay on track?

My policy is simple. I mindfully assess whether I really want it. 9/10 times my body actually doesn’t want the sugar bombs! Do I really want it? No. Then I say no as a matter of policy. A simple ‘no thanks I’m not hungry’ will do.

Do I want it? Maybe 1/10 times there’s a little sliver of red velvet cake… and maybe I do want it. So I have it!

It’s about working out if you’re eating for the sake of it, boredom, or to appease someone else – those aren’t reasons to indulge! But if it will actually SATISFY YOU then do it! Remember, a simple 80/20 rule. It’s not ‘bad’ to have a treat… unless you’re overindulging and damaging your health by doing it daily!

Read this post if you want comfort food but need some healthy swap suggestions as stress eating isn’t good for anyone!

Lunch habits: a protein and fibre rich lunch will keep you fuller for longer and stop you snacking mindlessly! Include complex carbs, lean protein and lots of veggies. Meal prep can help with this, or check out salad bars like Vital Ingredient for good options. Obviously you can vary things and you don’t need to worry about it too much – but making mindful lunch choices can stop that 3pm slump which half the time is because we’re not nourishing ourselves properly, and half the time is a psychosomatic myth so people have an excuse to grab a daily Twix and tell themselves they need it!

AND FINALLY!

 Working out should be because you want to take care of yourself, not to punish yourself or burn off food or force yourself into a certain body shape. We all have aesthetic goals and preferences, sure, but try to view food and exercise as fuel and training, not dieting and it’s unnecessarily hard-work twin!

Also, I get that its tough in this day and age – we’re all so busy! But unless you’re super gross, you always clean your teeth without fail, or shower. They’re non-negotiables for health and hygiene.

You need to view some degree of movement as a non-negotiable like this too, for your health and wellbeing. Magazines have done a good job of making us feel you only do it to lose weight. I really want to kick against this, and make people see it’s a critical component of a healthy lifestyle, one of the most underutilised tools for avoiding all kinds of illnesses, both mental and physical. So EDUCATE YOURSELF and change your mindset – I’m so glad I have!

To help you, check out:

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Rhiannon Lambert – Harley St Nutritionist @rhitrition

Hazel Wallace – Jr Doctor @thefoodmedic

Shredded by science – for the actual facts (fully backed up scientific study-based nerdery here!) about training and nutrition

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Chessie King – influencer and body confidence activist @chessiekingg

Zanna Van Dijk – PT, environmental guru, fitness influencer @zannavandijk

Tally Rye – PT tackling diet culture and looking to change the fitness industry @tallyrye

These are just some examples of sources of good quality information above, and inspiration below (obviously there’s a crossover there, but in terms of science, evidence and qualification, the top 3 are amazing). The other three are just great, healthy, inspiring girls who won’t give you body hangups and are changing diet culture and helping women across the world.

So, sorry for the essay, but I hope that helps! I’ve tried to address all the things I find help me, all the stuff I’ve learned over my “fitness journey” (cringe!) and answer all the questions I get on the regular.

PS. you may also want to read this post on body confidence for those days when you can’t workout or you’re just feeling bleh and this post on sustaining motivation!

PPS. If your relationship is what’s making it tough to fit in workouts (perhaps your partner loves French food for date nights!) then I write about fitting fitness around relationships here.

Love & sweat 😉

B xoxox