The end result of my vegan trial… (flexitarian-ism!)

abundance agriculture bananas batch
Photo by Pixabay on Pexels.com

So in this post I told you alllllll about how I had watched all these documentaries and for both environmental and ethical-animal-based reasons, I wanted to try being plant-based.

I committed not to the full vegan lifestyle, but to being as plant-based as possible.

It was amazing initially – read the original post for the energy and endurance boost I felt. Then I had a couple of odd symptoms (not the ones you’d expect funnily enough!) and then it was fine again.

I managed to last a couple of months, before landing back at officially flexitarian (eating some meat, some fish, some dairy but aiming to be as plant-based as possible – so I tend to have at least 2 vegan meals a day generally).

Why did I ‘stop’?

The blunt honest truth is I do still agree with the ethics and environmental arguments, but I had to stop for my mental health.

As an ex-ED sufferer, I was aware ‘restrictive’ ways of eating need to be handled with care. I really didn’t think I’d be affected. But I was. I started to get anxious, obsessively check labels, feel sick and jittery around meal times, and obsess about what I could and couldn’t eat. If I had to go out, I’d worry about if I’d be able to eat anything or not.

And while maybe it’s possible to work through these things, given my history, and my on-going story with depression, I decided I didn’t have to be perfect.

I can still aim to eat as little animal produce as possible. To choose clean, ethical beauty and makeup products as much as possible. To help promote healthy plant-based options. I’ve swapped my shakes to vegan protein, converted Boy to almond milk in his lattes, we’re making changes…

But I’m not perfect. I’m not fully vegan. And while I’m sorry I can’t be fully consistent with the fact that I think it’s ideal to be vegan, I feel the need to be selfish and take care of myself on this one.

I hope I’m not letting anyone down, but I wanted to tell it like it is!

Positive lasting effects

planet earth
Photo by Pixabay on Pexels.com

I now do eat pretty much 2 meals a day that are vegan now, we’ve made some permanent swaps, and I’m more aware than I ever was before of the impact of my lifestyle choices.

It also made me make WAY more effort with fruit and veg variation, and getting more colour in my diet definitely felt like it gave my skin, mental clarity and energy levels a boost.

I feel better educated about animal welfare than before, and so I am trying to make more conscious decisions. While I’m not perfect, I’m working to reduce my impact and avoid supporting animal products as much as possible.

I care more about the impact of my lifestyle in other areas and make more effort to reduce plastic and recycle too.

It’s taught me loaaaads of tasty brand new plant-based recipes, and learning about plant-based protein sources has been great nutrition knowledge.

So there have definitely been some positives!

Fundamental philosophy

As my nutritionist and the lovely human being Rhiannon Lambert says, we don’t have to label our food choices.

I firmly believe this. But if I had to technically put a label on it to sum it up for you, I guess you could call me flexitarian.

However, ultimately, you are unique and need to do what works for your mind, body, ethics, all that good stuff. So don’t stress! Let’s support each other in making incrementally better choices for the planet, but also support good physical and mental health in others, whatever that may look like, and try not to judge others’ diets.

What about you guys, how do you try to live consciously while balancing your own physical and mental health?

B x

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Healthy, hot breakfasts – Porridge 5 ways

I’ve had a few people say to me recently that they’re not eating healthily because it’s cold.  Now I totally get that the cold makes you crave hot, comforting recipes… but that doesn’t mean you can’t be healthy! Health isn’t an ice-cold salad and limp lettuce leaf.

black ceramic bowl filled with cereal
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Porridge is a super old-school breakfast that in recent years, thanks to instagram and health influencers, has made a comeback but in a variety of jazzier ways.

It’s my go-to every morning at my desk because it’s so quick… and if you’re having it regularly, it’s worth experimenting and messing around with different ingredients, as variety in your diet is good for your gut micro biome! So I’m going to share with you a few of my fave recipes that you can mix and match and play with.

I’ve kept them friendly to all diets – carnivore, omnivore, veggie and vegan – just check the labels of things like jam or pesto if you’re plant-based, naturally 🙂

NB: I make my porridge the Scottish way – oats and water. Feel free to substitute whatever plant milk or dairy you usually use.

Indulgent chocolate orange porridge

  • Approx 30g oats
  • Water (or your plant milk / dairy milk)
  • 1 – 2 satsumas
  • 1 pack of Pret a Manger dark chocolate sea-salt coated almonds

This is the simplest, and probably most indulgent of my regular porridge recipes. I love it for the occasional Friday morning treat.

I make my porridge literally by microwaving my oats with enough water to cover them for approx 2 minutes.

Then you literally stir in your dark chocolate coated almonds, peel your fruit and top with satsuma segments.

Banana & blueberry porridge

  • Approx 30g oats
  • Water (or your plant milk / dairy milk)
  • Sprinkling of chopped almonds
  • 1 small – medium banana
  • Handful of blueberries
  • Optional teaspoon of desiccated coconut
  • Optional tablespoon of protein power (I’d pick a plant-based vanilla for this recipe like the one by MissFits nutrition)

Again, make your porridge oat base via your preferred method – 2 mins in the microwave or on the hob.

If you’re adding in the protein powder, I like to stir it in part way through. Chop your banana while it cooks, and then chuck on your toppings – banana, blueberries, nuts and coconut if you’re using it.

Green Machine Italiana savoury pesto porridge

I LOVE savoury porridge – it’s basically like a breakfast risotto, so if you’re hesitating I’d really encourage you not to knock it till you’ve tried it.

  • Approx 30g oats
  • Water (or your plant milk / dairy milk)
  • 1 – 2 tsps green pesto
  • Chopped sundried tomato
  • 6-10 almonds
  • Optional: 1/2 tsp spirulina
  • Optional: either finely chop 4-5 black olives, or add 20g cheese (be it dairy, plant based – but if vegan cheese go for one that melts!)

Make your oat base (see above) and while hot, stir in your pesto. If you’re using cheese, stir it in now too. Ditto the spirulina (this is just for extra greens more than anything!)

Top with your sundried tomato, almonds, olives (if using) and voila!

Chia, pear and cinnamon porridge

This one requires that you pre-grill your pear if you’re making it at work, just fyi…!

  • Approx 30g oats
  • Water (or your plant milk / dairy milk)
  • Grilled pear with a drizzle of maple syrup (or honey for non-vegans)
  • 1-2 tsps chia seeds
  • Cinnamon to taste – probably 1/2 – 1 tsp

If you’re at home, grill your pear with a light drizzling of maple (you need to judge this by eye and personal preference as to how you like it. I only go for 8 mins or so).

You’re getting the hang of making porridge now, right? Do that. Stir in the cinnamon and chia seeds and leave to soak a moment.

And if you’re at work and you’ve pre-grilled the pear, you’ll want to pop it in the microwave for a few seconds until warm.

Top with a pinch more chia seeds and the rest of your pear. This is also really nice if you chuck a handful of raspberries on too.

Porridge a la Lemsip

  • Approx 30g oats
  • Water (or your plant milk / dairy milk – if you have a cold I’d recommend not having dairy as this creates mucus in the body)
  • 1 – 3 tsp lemon juice (depending how sour you like to go!)
  • 1 tsp honey (or maple for vegans)
  • 1/2 tsp vanilla essence
  • 1-2 tsp desiccated coconut
  • Pinch of poppyseed to top

This is a nice comforting one if you have a cold. All you do is stir all the ingredients into your porridge. It’s not the prettiest, but it’s good. ❤

Let me know if you try any of these, or if you’d like more as I have a tonne of porridge recipes I use, derived from years of experimentation and my obsessing about reading about nutrition in recent years 🙂 

B xoxo

How 1 year of KOBOX changed my body and brain!

I actually can’t believe that I had my first ever Kobox class in October last year. If you happen to have stumbled across my instagram, you’ll know it’s an essential part of my week – and most days! I wrote this post after a few months of Kobox, and everything I said is still true. (I also had a chat with the Kobox Brand Director here, if you fancy nosing around the careers section of this site!)

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It’s worth reiterating that nothing I’ve ever written about Kobox has been sponsored or in exchange for free classes. Although full disclosure Ollie did give me a pair of Team Brown Bear wraps, but that’s just because he’s a babe. True – I bang on about Kobox A LOT but that’s because I CHOOSE TO and I personally pay for the privilege!

New KOBOX Marylebone studio

Today, they’re launching a brand new studio in Marylebone (COME TO THE LAUNCH PARTY AT 7PM! Check their instagram here for details! And classes begin on Saturday) and I attended a Chelsea class this morning, my 94th every class… nearly at that 100 milestone!

And I wanted to write this post because I’m not the kind of person you’d imagine boxing. People are always surprised I even watch it on TV too. But that’s the beauty of Kobox – they’re a studio that opens boxing up beyond just blokes with balls big enough to hop into a ring and get punching no questions asked, and guarantees EVERYONE can have a great time and get results, regardless of your background or experience – fancy-ass pro or boxing newbie.

What makes KOBOX so good?

The trainers are all super knowledgable and passionate but most importantly they’re just f*cking great human beings. No massive egos. No intimidation. Just people who give 110% energy every time, and will chat with you after a class over a shake, dunk biscuits in their tea in the middle of class occasionally (OK so that was just Antoine aka. @PTDunn!) or take the piss out of you on instagram… literally, the best, most down to earth bunch you can find… but they’re the bloody BEST at what they do.

So if you’re nervous about trying it, really, really don’t be. It might be the best thing you ever do! It’s absolutely changed my relationship with my body and brain – I can’t even imagine life without it.

How KOBOX changed my body… and brain!

(& I’ll share a transformation pic once I’ve completed my 100th class!)

Finally found my fitness peak

I’m now the fittest and strongest I’ve ever been thanks to full on beastings that target all areas of the body.

New skills & strength

I can do things I couldn’t even do before like push ups on my toes (literally I used to not even be able to do ONE!), wall handstands and planks (my arms would’ve given out before!) and crazy primal sequences that get the body doing what it’s designed to do (if you go to Miranda’s #fuckedupFridays – you KNOW!)

Transformed into a morning person (the IMPOSSIBLE happened!)

I’ve gone from being someone who could never get up in the mornings to VOLUNTARILY getting up at 6.30am to get my Kobox fix!

Improved mental health

I also now use it as a big part of managing my depression (which I’ve suffered with for over 20 years!) and I genuinely think it makes as much of a difference as medication. But wherever you’re at with mental health, I guarantee battering a bag ALWAYS makes you feel better!

Best relationship with my body

And for the first time in my life, after a long time of eating disorders and generally just a bad relationship with my body, I now love it for what it can do, and am completely comfortable in my skin. I don’t give a f*ck about weight anymore.

Boosted motivation and drive

It has also transformed the way I train and my motivation levels – I now WANT to go harder, or do more reps than I could before, and I’m so much more disciplined and able to push myself to the next level.

How can you join?

Check out their website here and get yourself booked into a class. They have studios in Chelsea, City and Marylebone. There’s a great offer of £25 for 2 classes and free hand wraps, or you can try a city single class for £10 at weekends (in City only).

The trainers also do one to ones and I was lucky enough to win a session on the pads with the legend Ian Streetz in Jan which was amaaaaaazing and I’d 100% recommend it – check out his website here.

PS…

They’re doing a really cool Halloween FRIGHT CLUB that I can’t make it to, but you 100% should because it sounds awesome and I’m just gonna have to live vicariously through you guys… check their insta @kobox and website for more details.

man wearing black and blue mask costume
Photo by Stephan Müller on Pexels.com

B xox

 

 

Allergic reaction to alcohol? | How I ended up in hospital

So those of you who also play with me on instagram may have seen that I ended up in hospital on a drip and medicated up last weekend, and it did really shake The Boy & I up and is leading to some massive lifestyle changes, so I thought I’d share details.

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I went to some leaving drinks on a Friday night – had a few glasses of wine, got suitably happy… phoned my boyfriend after my last one today I was coming home and getting an uber.

I then (apparently – I don’t remember this!) called him back, barely making sense, saying I felt ill and couldn’t breathe and needed help, and that I was in the bathroom. I then passed out while throwing up, still on the phone to him.

He managed to call someone to come and find me, and they kindly looked after me. At this stage everyone just thought I was drunk, although the Boy has seen me drunk many times over the last 13 years and never seen anything like this. He managed eventually to get 2 different taxis to take us home, half way, then fully (thank god I apparently wasn’t ill in the taxi!)

people drinking liquor and talking on dining table close up photo
Photo by Helena Lopes on Pexels.com

However, I was throwing up every few minutes, couldn’t breathe properly and my throat was swelling. After I’d been vomiting for 12 hours non stop and my throat was literally visibly massive he realised something was wrong and I had to go to hospital.

We went to A&E and they checked me over and sent me to the minor injuries unit – I was dehydrated and having panic attacks because I couldn’t breathe or stop being sick.

They put me on a drip, did some tests (I hate needles but literally barely even noticed I was in so much pain!), gave me medication and saline solution and kept me in for a while. After 2 litres of fluids and whatever medicine they gave me (I was pretty out of it and not paying attention to be honest!), I started to feel more normal, but super weak.

Eventually after ruling out a few things and finding my blood alcohol level wasn’t high enough for me to be so violently ill, the conclusion was that, most likely, I had a reaction to a specific type of wine.

However, it’s also possible that I’m now intolerant to drinking generally.

To be honest, I really don’t feel like testing it… I am quite happy to never drink again.

I’m a bit confused they didn’t discuss interaction with my current medication with me (I told them multiple times I’m on 20mg fluoxetine daily at the moment) as I know that could have affected things too.

The nurse said she’s sure it’s the brand of wine, but the doctors didn’t specify. Either way… I can’t end up in hospital again, whatever the reason, and I feel awful for scaring the Boy and my family like that, and so I am planning to stay sober. To be honest, given my tendency to use alcohol to feel better because of my depression at the weekends, I never had the healthiest relationship with it anyway, and so I think this is just a great sign / excuse / reason etc to stop drinking altogether.

I received lovely messages from so many of you, so thank you! And also some amazing support from someone who came forward to talk to me about what it’s like giving up drinking and I’m so grateful as I know in the UK it’s not an easy thing – culturally it is pretty unthinkable to the British!

I’m just super grateful for the NHS (all of that amazing, kind treatment was so smooth and efficient, I somehow had a private room, and it all just comes out of general tax and National Insurance that me and the rest of the country pay every month – we’re so lucky this exists!) and also for my health and my body and what our bodies are capable of!

I’m back to my normal self and boxing again after a few days’ recovery, and I know being sober carries a lot of stigma but I’m hoping I can share this with you as part of this wider health and fitness journey – this blog has always been mostly nutrition and workout focussed but lately has moved to cover and be more open about my mental health. Not drinking is something that I think spans all these areas, and so while I’m not for a second saying anyone else has to give it up (I wouldn’t be if I hadn’t been through an allergic/intolerant reaction and been really freaked out I suspect!), I’m hoping my wake up call will inspire people to just be careful of their health, drink sensibly and healthily, ensure you’re not drinking for mental health support (alcohol is a depressant and will not help here although it feels like it does – it’s a slippery slope, friends!) and if you do have an allergic reaction you know to get some help and get yourself treatment ASAP!

Tonnes of love, and any other non drinkers with tips, stories… please connect with me and share as I’d love to hear!

B xoxo

 

Staying Zen while spinning multiple plates! (Bust stress & anxiety for Autumn)

autumn autumn colours autumn leaves beautiful
Photo by Pixabay on Pexels.com

Everyone gets stressed and anxious, some more than others, but pretty much everyone can relate in some way! It’s become such a ‘thing’ (people talk about being busy and stressed and anxious 24/7 these days!) that we’re all looking for easy ways to de-stress all the time. While there aren’t any magic solutions, there are some effective tried-and-tested techniques, all of which help me manage my mood and hopefully will help you manage yours too!

Zen-up your life & feel better for Fall

Sweat

  • Wake up early for a workout. This literally kickstarts your day in the best possible way, releases a rush of endorphins, boosts mood and creativity and is great for physical and mental health.

Snooze & hydrate

  • Make sure you’re getting 7 hours sleep a night, minimum.
  • Drink water! 80% of the human body is made up of water so it is ESSENTIAL!

Break free from the desk trap

  • Get away from your desk at any opportunity you can – easier said than done most days, but even a 20 minute walk at lunch, extra trips to the loo or to grab a coffee… movement and a change of scene always helps!

Get ruthless with social media – detox those screens!

  • Minimise social media usage if it’s making you compare yourself with others. De-toxify your insta and facebook by unfollowing and unfriending anyone who is making you feel bad – it’s not selfish to prioritise your sanity! An instagram cull can be so mentally cleansing if people’s content is irritating, making you envious or feel inadequate, or just isn’t what you want to see! It’s YOUR FEED. You decide.

Cut the caffeine (sorry!)

  • Reduce caffeine as much as possible – caffeine will amp up your stress levels and elevate your heart rate, and try to stop drinking it after lunch or it will still be in your system when you’re trying to go to sleep – true story!

Rewire your brain & delete ‘perfectionist’ from your vocabulary – rest is valuable!

  • Sometimes it’s okay to be good enough and not always work the overtime or volunteer for an extra project. Remember that, and rest up. You’re no good to anyone burned out!

Not just for New-Ageys… the science supports yoga and meditation

  • Yoga and meditation are amazing ways to promote what scientific studies have termed the ‘relaxation response’ – an alteration of your chemical state that is good for body and mind! They also help build resilience and flexibility, both mental and physical.

Fresh air ‘n’ breeeeeathe

  • Go outside – even just for 2 minutes – if you feel overwhelmed. It can totally shift your perspective, break up the day and give you a second to collect yourself.

Just. Say. NO.

  • Learn to say no – if you don’t want to go to that social thing, just get out of it and look after yourself. FOMO is so 90s. There’s no need for it!

Ditch public opinion & love yourself

  • Work on getting comfortable in your skin and not stressing about what other people think about you – whether you do this with yoga, meditation, journalling, sport, art, therapy, or all or none of these – honestly, it’s LIFE CHANGING. At 27 I had some mega realisations about living MY LIFE and liberating myself from being concerned with other peoples’ views of me… and it is honestly insane once you get there in the BEST POSSIBLE WAY. Obviously we’re all human and so relapse sometimes, but overall… I promise, you’ll feel amazing.

Re-prioritise… the good stuff

  • Recognise that work isn’t everything. Once you prioritise your relationships and your loves (be it a boyfriend, boxing, or family) you’ll feel so much more content with life. No-one dies wishing they’d spent more time at the office, however driven.

Nostrils, nostrils, nostrils (pranayama baby!)

  • Pranayama breathing, aka alternate nostril breathing. Sounds a bit mad, but I love this stuff… try it! It works. Go on. Give it a google.

Be curious!

  • Cultivate curiosity in new things, be it exploring, or learning a new language. Being stimulated in non-worky non-burnouty ways is so great for stress busting and feeling like you’ve achieved something, and re-invigorating your inspiration levels.

So, there you have it, my favourite ways to stay zen while spinning plates (or try to!) No-one is perfect and no-one can be chill all the time, but the nearer I get to 30 the more I realise what matters to me, and feeling happy and mentally and emotionally healthy is more of a priority than ever – I no longer have the obsession with beating myself up about things and stressing to the max… so I hope this helps you get happier too 😉

B xoxo

 

 

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

splits
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

4 simple tips: become more CONFIDENT

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Photo by Stokpic on Pexels.com

Anytime I see posts and articles about this I find it SO INTERESTING because I feel like we all get insecure sometimes and want to be a little more confident.

I’m a super shy person. Always have been. But I am less painfully shy than I used to be, to the point where now often people don’t believe I’m shy (maybe they think I’m awkward instead hahaha…!)

Confidence is this weird thing, right? You see people who literally are just so free and don’t give AF and are able to share their ideas, boss something in the gym without embarassment or speak up at work… I’ve often wished I could buy it in a bottle (champagne doesn’t count if you wanna keep your job guys!)

In my first job at Vouchercodes.co.uk, a lot of ‘pitching’ was involved – and I had to deliver the pitches myself. I was 21, super shy, not at all confident, I felt inadequate and ridiculous, and could barely speak in internal meetings, let alone with clients! We also had to present in company-wide meetings weekly, and it nearly gave me a heart attack.

I’ve always hated public speaking. I’d shake – as in PHYSICALLY SHAKE. I’d feel sick. I’d cry on the phone to my dad every morning.

But you know what? Being forced to do it again and again means that 1) I know if forced, I can… I even gave a speech at a wedding a couple of years ago! and 2) where speaking in a meeting of 3-10 people used to terrify me, now I know how to do it.

How?

Practice, basically. I’d practice my pitches to my boyfriend, on the phone to my dad, I’d set up meetings with my boss to practice with her, I’d listen to her and make notes on how she did it… and then the worst bit was just making myself do it.

To help, I qualified to teach fitness so I had to stand up in front of a class so I could learn to do it somewhere I enjoyed. And it really, really helped. But you have to decide to put the work in.

All of that ground work is the only reason I could go to an interview at a magic circle law firm and get a job as a lawyer, because if I’d gone in post-graduation at 21, I’d have fallen to literal bits and been a nervous wreck.

I mean, I’m still an introvert, I like to recharge solo as much as possible rather than socialise, and that’s totally okay! I can still be awkward and weird hahaha… but I got over that crippling shyness and if I managed to, anyone else can too.

So here are my tips! And yes, ultimately it really is a case of fake it (or try!) until you make it!

1. Stop hiding behind the ‘it’s just my personality, I’m shy’

This is tough love, I know. I used to have panic attacks about doing public speaking, and I’ll never love it. BUT if you repeatedly practice exposing yourself to uncomfortable situations, you WILL adapt. Be gentle with yourself, do it gradually, you don’t have to be too mean to yourself. But the big key is to stop making excuses and decide to make a change. The way to start is to jump in and practice whatever it is that makes you uncomfortable. 

Set small goals initially. Baby steps. Then as you get into your stride, you can take the leaps and bounds.

Life begins at the edge of your comfort zone.

2. Physical strength builds mental strength

Did you see this one coming? 😉 Fitness is amazing for releasing feel-good hormones (endorphin pump is REAL y’all) but it also shows you the power of practice – little by little you increase strength and/or cardio fitness and it shows you change IS possible, which should give you the confidence to keep trying new things!

I did a Kayla Itsines leg workout the day of my training contract interview and it literally saved me hahaha!

3. Re-train your brain: the long bit!

How much time do you spend worrying about what other people think about you? I read an amazing book called The Life-Changing Magic of Not Giving a F**k and it suggested you have a think about the important things in your life that you DO and are WILLING to give a fuck about. Anything not on that list? It’s not within your fuck budget. Let that shit gooooooo!

How your life feels to you is more important than how it looks to other people

Trust your own choices and stop talking to yourself in a negative way in your head. Try just repeating (silently or aloud!) ‘I CAN do this’ or something similar. It sounds super American and cheesy but when your habit is to tell yourself you CAN do something instead of saying you CAN’T, it does make a massive shift in your mindset.

Too scared to try something in the gym? Feel stupid, watched, embarassed? Re-train your thought process to be like SO WHAT? What’s the worst that could happen? They’d laugh at you? (I guarantee the other people there won’t, they’re too busy doing their own workouts, but even if they did…) Worse things happen at sea, guys.

The ego likes to try and protect us from laughter or scorn from others, but I think as a result it goes into overdrive and makes us think 99% of the time people are judging us when actually they don’t really care or even notice what we’re doing! Your opinion and that of those you love (and maybe the person who pays you!) is the only one that counts. Let everything else go. Even if the worst case scenario comes true and you’re super embarassed – so what? Once you start approaching things this way, and not minding looking silly, you’ll 100% feel liberated.

I used to experiment with my hair tonnes as a kid, but my dad’s side of the family always made comments about it, and gradually I think I stopped wanting to experiment. I started to think I had to have long hair to prove I was a girl (?! wtf ?! seriously ?!) as comments would often be about short hair being ‘boyish’. As my EDs got stronger and my confidence got lower, I felt like I was way too ugly for short hair and needed long hair to distract from it. How crazy is that?!

So, recently, (and also once a year and a half ago!) I chopped all my hair off again from my boobs to my collarbone, and it’s super liberating… and I now don’t care what anyone else things, apart from me and my boyfriend basically!

Basically, work, fitness, gym, wherever… there’s a bit of work to be done on realising that you just need to go with your gut. And if it all goes wrong and you look silly… you’re not dying, you’re still alive and have soooo many good things going on… so focus on that ❤

Admittedly some of it comes with age too. The nearer  I get to 30, the better able I am to shake off anyone who bugs me and stick to my fuck budget 😉

Books for this process that I’d recommend (although you may have to take with a pinch of salt as they can get a bit too hippyish, but I do still love them!) are Life Tonic by Jody Shield and Hungry For More by Mel Wells.

4. Daily meds*

*meditations, of course!

Whether you hate the idea of meditation as woo woo, you’re a hippy spiritual moon-child or [insert other extreme here], meditation has been proven by various reputable scientific studies to have a positive effect on the brain due to its promotion of the ‘relaxation response’, a physiological change in the body as a result of the ‘relaxed’ state.

So. For the purposes of confidence, meditation’s mention here is twofold:

  1. it teaches you increased focus, which makes you better able to let go of nagging, negative thoughts like ‘I can’t do this, I’m too scared, I’m too shy, I’m too anxious, why is everyone else more confident/smarter/prettier/cleverer than me…’ and breathe, and master your emotions.
  2. it connects you better with yourself and your thought patterns, and by being more present with yourself, you eventually come to realise that you’re not your thoughts… you’re the observer of your thoughts. So you can actually create change and not let thoughts control you, but also it should increase your ability to spend time with yourself, feel good within yourself and actually (god forbid if you’re British) LIKE YOURSELF. Like, what is this madness?!

Also, her style may not be for everyone, but Jody Shield does a meditation series (with a track specifically relating to confidence) if you fancy giving it a try. Despite my atheist and decidedly not spiritual views, I really like her stuff – I find her voice super relaxing.

So, how are we feeling?

Hopefully some of these help a bit… Would love to hear any more you can add!

Also check out this piece on how to be confident by Rose The Londoner and this FREE fierce confidence workshop / livestream replay with Jody Shield to help you get started!

B xoxo

You may also wanna browse:

Ways to boost body confidence on bad days – without working out!

Careers section – Inspire Interview Series plus work tips, resources and confidence building

Body Confidence: talking about taboos, fat loss and some tips!

How to stay motivated to fit in workouts with an office job

Motivation 101: get it and keep it

Is it vain to have a fitness instagram?Is it vain to have a fitness instagram? + dangers of social media

Sparkle: resources to find yours

#Inspire Interview 5: MEL WELLS (actress, best-selling author, speaker, food & psychology coach!)

 

 

The Carnivore Diet Dangers, Anecdotal Evidence & Trolling

food chicken meat outdoors
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So those of you who orbit in the instagram fitness/nutrition universe along with me may have noted the recent controversy surrounding ‘The Carnivore Diet’.

Yup, that’s right, a diet advocating essentially only eating meat (and possibly eggs).

Now you don’t need to be a genius to work out that ANY DIET advocating extremes of ONLY EATING ONE THING or cutting out other major food groups is problematic.

lion painting
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The Nerdy Nutrition Science Bit – why eating only meat is ridiculous

Why? Because we humans need a variety of not only the major building blocks for our bodies, macronutrients – protein, healthy fats and carbs, but we also need the smaller stuff in smaller amounts, micronutrients – all the little vitamins, minerals, things like iron or selenium or Vitamin A etc (see books The Food Medic by Hazel Wallace, Jr Doctor or ReNourish by Rhiannon Lambert, nutritionist).

A picture of optimum health involves a balanced plate, as advocated by Harley Street Nutritionist Rhiannon Lambert – which means eating a rainbow, the easiest way of achieving your micronutrient goals – focus on different coloured fruits and veggies! – and a balance of the macronutrients – palm size of protein, thumb of healthy fat, firstful of carbs (ideally things like wholegrains – brown rice, quinoa etc).

The carnivore diet cannot provide you with these micronutrients, which include antioxidants and phytochemicals, the stuff in certain fruits and veggies which helps influence your epigenome to avoid cancer and other serious health issues.

The carnivore diet is also not providing people with complex carbohydrates, the main nutrient our brains use for energy, not to mention key to the production of seratonin (tryptophan can’t synthesize to make seratonin without carbs people!), often known as the happy hormone, and often considered to be lacking in people with depression.

The carnivore diet is also missing fibre, key for the internal digestive system and weight management, and a critical part of a healthy diet.

The diet has been widely condemned by nutritionists and health experts. So please, please… don’t jump on this ridiculous bandwagon!!

What’s wrong with believing anecdotal evidence?

“Mrs X tried the carnivore diet and within weeks her cancer was cured!”

“I tried the carnivore diet and my psoriasis cleared right up – nothing worked for years before that!”

“I tried everything to lose weight but only the carnivore diet worked!”

So let’s look at anecdoctal evidence. Someone says something worked for them and people rush out and try it because we all want an easy mircale that provides perfect health – it’s too boring to acknowledge we have it well within our power to exercise, eat balanced meals and control lifestyle factors like stress and sleep!

Anecdotal evidence is an issue because:

  • They cannot positively know what caused the change without having tested it logically and systematically against everything else: this would mean only having one variable, for an experimental period of time, and keeping everything else EXACTLY THE SAME. Then doing the same to test other factors. To establish ONE THING as a root cause / cure, you need to eliminate the confusion of other factors. So if their sleep, stress, diet, job, commute, anything changed within that period, it has the potential to skew results. How do you KNOW the diet changed things? You can’t reliably separate it from other variables. You also ideally need a control group, and a group which has variables tested to see how patterns emerge, and whether correlations exist at all.
  • Even if you do test out variables as systematically as possible using the scientific method, you are a sample size of ONE. This is NOT ENOUGH to establish something as true for the rest of humanity. Sample size is key! 1,2,10, 20… they’re all pretty small groups when you think about it!
  • Additionally, we’re emotionally and cognitively biased towards people we know, so if our best friend says ‘OMG I tried this and it worked for me!’ we’re much more likely to not be questioning and critical and just take things as true, which is an issue!

On a slightly separate note, I find it so frustrating when people say they’ve tried ‘everything’ but just can’t lose weight – this usually means every fad diet, and therefore it’s no wonder! They’re not healthy, they’re not sustainable, they encourage deprivation-binge cycles and disordered approaches to eating, and typically once they’re over people return to their ‘old’ ways without ever wondering if their ‘old’ ways were this issue in the first place! Their version of trying everything doesn’t usually include the unsexy but simple and EFFECTIVE balanced eating, movement, and moderation with treats.

Trolling

The final thing I wanted to touch on in this post is trolling. Rhiannon Lambert is a highly educated, highly qualified professional, and she came out on social media to denounce this diet (quite rightly!) because it’s making dangerous false promises, not to mention encouraging unhealthy eating habits.

The trolling she received was not ‘healthy debate’ or ‘offering an alternative perspective’. It was personal. It was vindictive. It was unnacceptable. I know that ‘keyboard warriors’ are supposedly emboldened by being hidden behind a screen to say things they’d never say to someone’s face, I know technology ‘de-personalises’ things – but that’s no excuse, not in a million years, to troll, attack, bully and dissect an individual, full stop.

Further, in this case Rhiannon was RIGHT and putting forward a highly qualified professional opinion (although note even people who are WRONG deserve to be treated with respect and dignity!) backed up by PLENTYYYYY of scientific evidence.

If you want to debate in a healthy way, don’t shout, don’t troll, don’t attack. Harness legitimate evidence (so in this Carnivore Diet situation, studies – although there aren’t any credible ones that support it, so you’ll have a hard time), reason logically and calmly, and while being adversarial is okay in THEORETICAL terms – argue with VIEWPOINTS, attack VIEWPOINTS, not people.

Plenty of other nutritionists have come out with exactly the same view, but Rhiannon’s public profile makes her a target for abuse and it’s totally unacceptable.

Are we done now…?

I hope this cleared up a few points on the Carnivore Diet, and why I 100% believe you shouldn’t be following ANY fad diets – as ever, I’m not a qualified nutritionist, but I take my views and everything I’ve written above from my nutritionist who is INSANELY qualified, from other nutritionists, from my personal studies and from scientific journals.

I hope this also highlights why you need to be smart about ‘anecdotal evidence’ and recognise it’s actually just a story and doesn’t prove anything!

And finally, it shouldn’t need to be said, but it seems that it really does in today’s day & age – trolling, bullying and harassing people is just not on kids.

be nice

Sending tonnes of love to you all, and to Rhiannon, and here’s hoping that we can share and spread POSITIVITY and arm ourselves with facts and information! Positing new ideas, theories, hypotheses is TOTALLY OKAY but before citing anything as true we need to DO THE RESEARCH!

B xoxoxoxox

 

Top 10 EASY ways to stay workout-motivated!

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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
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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