8 Benefits/Side-effects of Boxing You Never Expected!

I make no secret of my love for boxing (yep, I really enjoy watching the sport as well as going to classes at KOBOX [check them out in City, Chelsea and Marylebone]) and, when I can, getting in PT to focus on padwork and technique) so this post won’t catch anyone by surprise…

I always advocate people finding ways to MOVE and TRAIN that they love and that feel intuitive and fun, rather than ‘exercise’ to burn calories which you have to force yourself to do and take less joy in. The mental angle of being excited about learning a new skill is key for me, and key for every client I’ve worked with or friend I’ve encouraged when we’ve worked on lifestyle changes for better health (both physical and mental!)

It’s also better for body image and your relationship with training and nutrition if you can move for joy and to celebrate what your body can do (because it honestly is kickass!) rather than as a punishment for what you ate.

Maybe it’s not boxing for you that ticks this box, by the way. Maybe its cycling, ballet, hiphop, triathlons, karate, hill sprints, hiking, surfing, paddleboarding, competitive swimming… the list is endless. And that’s okay too. But in really zoning in on boxing as both a way to keep my mental health in check, my body healthy, my stress levels down a little, and most importantly as a hobby that makes me happy and teaches me new skills at the same time, I’ve found loads of unexpected benefits to boxing that I thought I’d share incase anyone is on the fence about trying it.

PS. If you are on the fence about trying it and are nervous to go to a traditional boxing gym, DEFINITELY check out KOBOX – you can find out all you need to know on their website, and I’ve also posted at length (nothing sponsored, all me!) about why Kobox is incredible here, how 1 year of Kobox changed my body and brain here, plus I interviewed Kris Pace, their brand director when we spoke but now Operations director here for my Inspire Interview series.

Anyway, without further ado, here are 8 benefits of boxing that you probably aren’t expecting when you start!

  1. More Zen – yep, despite it looking like an aggressive gig (and obviously it is, so it has MAJOR stress busting benefits!), the cool down and stretch times after a boxing session are some of the most relaxed and blissed out sessions I’ve EVER had (it’s like a yoga savasna x100000000000, and beats saunas and Jacuzzis any time for the relax factor!) The 100% mental focus it takes to push yourself hard and try to wrap your head around the physical challenge but also the technique side of things means you concentrate super hard, sweat a tonne, release a f**k load of stress and you can really meditate, stretch and unwind like you’ve never experienced when it’s all over.
  2. Grit / resilience boost – I’ve noticed my stamina and grit through painful bits of training has increased sooooo much through boxing classes and PT. I used to be more prone to working at 60-70% effort and stopping with some fuel left in the tank. Not anymore! The Kobox instructors particularly are all super motivating, really know their sh*t, and will push you out of your comfort zone but also know how to tailor it to the individual so they can always gauge how hard to push you and when to let you recover.
    Developing this grit and resilience helps you day today as it also stays with you outside the gym too.
  3. Improved mindfulness, focus, and being present – as above really, 1 & 2 combined… having to challenge your cardiovascular system, your concentration on technique, controlling your mental state so you don’t give up and lie down or grab a donut – over time it’s amazing how these really build to a better ability to be present. Focused. Mindful. Boosted concentration. Boxing in class or a cheeky PT sesh is one of the rare times I can genuinely 100% block out and switch off from the outside world and zone in on the task at hand – hitting bags or pads or doing drills, whatever it may be! You definitely take this out of class or out of the ring too and find you have a fresher, uplifted perspective.
  4. Better body awareness (also = better sex, fyi…!) – [this is something you can get from dance training too] – focusing in on technique and having to be aware of the alignment and placement of all parts of your body to execute movement better translates into gradually improving your awareness of your body at all times, both inside and outside the gym. This has knock on effects for all other workouts, for how you walk and move generally – the more aware you are of what feels right and wrong and how your body is aligned means you get more out of every session. It also has interesting benefits outside of the gym too… 😉
    You’re also less likely to get injured if you move and train with awareness and it helps you cultivate an injury prevention mindset and makes you want to take care of your body so you can continue doing the good stuff rather than hammering it and risking longer term injury.
  5. You learn a lot about yourself – the style of training is quite demanding but you also only get out what you put in. How you adapt, how much you push yourself and how you respond to new challenges really reveals to you what your strengths and weaknesses are. You will also be surprised how much harder you can work than you thought. Boxing’s combination of learning a skill, working you crazy hard, demanding focus and dedication to getting better (plus the huge number of inspiring trainers and sportspeople you can learn from!) means you always leave a session knowing a little bit more about it and you than you did before. It also teaches you perseverance at a much higher level than any other form of workout I’ve tried.
  6. Boxing psychology & a fighter mentality (even if you’re not sparring yourself!) – you feel much more revved up to tackle things in day to day life because of the physical and mental benefits of training. I also find it fascinating to read about boxers’ mindsets and strategies and the psychological tactics they use, so even if you’re not in the ring or doing white collar fights yourself, you can still apply what is interesting and exciting about the sport to your life by taking on board those lessons. Boxing psychology is insaaaaane. Talk about mental toughness!
  7. It’s the best for improving ‘overall athleticism’ – a few years ago, a bunch of researches and ESPN found that boxing is the sport that takes the most athleticism.  Boxing combines so many factors and demands a lot of anyone taking part, beginner through to pro – it’s a sport that requires mega endurance, building strength, learning to develop power and some speed and agility to boot. A good trainer will make sure you understand how each drill or seemingly weird or random exercise is beneficial for your boxing – some work to improve footwork, or the placement of the hips or feet to sharpen up your technique, and some things might just be for your endurance.
    Either way, boxing is one of the most incredible all-round workouts you can do!
  8. It’s empowering – from both a self-confidence point of view, from a seeing yourself progress point of view, from the feeling you get when you finally manage to nail something you’ve struggled with for ages… it’s bloody empowering! That’s without even visualizing people you hate on your bag 😉 Also, as I allude to in this post here, I’m passionate about women doing sports like boxing and feeling stronger and able to hold their own due to some past family experiences and witnessing guys who think it’s ok to hit girls outside of sport. Spoiler: it’s not.

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What are your fave ways to train? Have you tried boxing yet? Let me know what you think. And hopefully see you at Kobox!

B xoxo

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10 simple ways be kinder to the planet – Eco-Fitness & Sustainability

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Sustainability and eco-friendly everything have finally started becoming part of mainstream conversation, probably with many thanks to social media and influencers promoting these topics.

Some people have come under fire for this (I’ve seen a well known fitness blogger get attacked for suddenly becoming a sustainability activist!) but I don’t really understand why – making a difference surely depends on ALL of us making small, incremental changes, hopefully leading to bigger and bigger changes, and pressures on companies and governments to do and be better… it’s all about us as individuals taking the small steps we can. Lots of us doing it imperfectly is better than very few people being flawless (which in today’s world is hard to achieve! Let’s face it, modern society is built for convenience, at the expense of our planet, and these things have become part of the fabric of our every day lives so unless we all go and live in a rainforest and roam free, we’re probably not living as consciously and sustainably as we could be!)

I’m not perfect. I’m ashamed to say I used to be too lazy to recycle and because I’d been put off growing up near Glastonbury by crazy hippies, I was actually relatively hostile to conversations about the planet until the last few years, where Boy and I have watched documentaries and been so saddened to see wildlife dying out, where I’ve learned from influencers like @VenetiaFalconer, @ZannaVanDijk and @HannahRoseCluley about all kinds of things from more sustainable diets to fast fashion to animal testing in the cosmetics industry.

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So I’m trying to be better… and while I’m not claiming to be any kind of beacon or example, I just want to share some simple steps that I’ve found easy to implement, and you might like to try some of them!

  1. Sustainable eating – I’m far from perfect, but I lived 10 years of my life as a pescatarian, I tried veganism for a couple of months, and now I’m predominantly pescatarian – I try to be ‘plant focussed’ and base meals around that where possible. I’m not saying give up meat or go vegan, although if you want to, do so by all means! But I am saying our health as well as the planet’s benefits from reducing our meat consumption, so have a little watch of some Netflix documentaries and consider trying #MeatFreeMonday, trying to buy loose not plastic-packed veggies, and eat as seasonally as possible.
  2. Nix the new fitness clothing hauls and fast fashion! As if you’re following me you probably love working out as much as me, I know this can be a hard one. For years I’ve been seduced by new fitness clothing line launches! And I also realized my wardrobe basically IS Zara and H&M. But Venetia Falconer has done a lot of work to promote sustainable fashion recently and the idea of buying fewer clothes is so simple! Stop shopping for the sake of it! I also listened to some great podcasts featuring Livia Firth from Eco-Age with some great tips. Essentially, reduce your buying, try to invest in sustainable brands where you can, and make sure you buy clothes and keep them for a long time. OUTFIT REPEATING IS GOOD FOR THE PLANET! And give vintage a go or try up-cycling old outfits.
  3. Invest in sustainable and cruelty free products, and donate to charities who do work in this area. This is a very simple but powerful one, and while I know it’s hard to be 100% ethical here, do your research and make some simple swaps!
  4. Pledge to give up the takeout coffee cups! I struggled so much and I’m not 100% perfect now, but I’m getting better. I remember my keep cup 80% of the time now, and keep one at work too. Our office has also gotten rid of plastic takeout boxes and cups and provides keep cups and Tupperware in our canteen – why not suggest your workplace does the same? I haven’t figured out what to ask gyms like Kobox etc. to do yet instead of plastic protein shake takeaway cups but if you have ideas, let me know!
  5. Educate yourself. Documentaries on Netflix like ‘Chasing Coral’, ‘Blackfish’, ‘Cowspiracy’ and ‘Forks over Knives’ are great but so are the Planet Earth series – anything that makes you see how amazing this planet is and what we should be doing to take care of it. Also following people on Instagram who promote sustainability and eco-friendly brands is a great way to learn and show support. I’d recommend @ecoage, @VenetiaFalconer and @ZannaVanDijk to get started!
  6. DON’T WASTE FOOD! I argue about this with Boy a lot as he often forgets Tupperware in the fridge, and we’re trying super hard to not waste as much food. Did you know that 7.3 million tonnes of food is wasted in the UK every year? This isn’t just a huge waste of food and money, it adds to the amount of CO2 being created in landfills. So there’s our incentive. No excuses!
  7. Fitness and bro food fiends rejoice – USE YOUR MICROWAVE! Apparently they’re much more energy efficient compared with conventional ovens.
  8. TURN IT OFF! Turn off lights. Skip the electric treadmill and run outside. Don’t leave the TV on all day for the dog. It’s honestly fine without it.
  9. Change your bathroom habits (and pick up gorgeous products in the process!) When it comes to keeping shiny and clean, there are several things you need to be careful to avoid for a truly eco-friendly lifestyle. The most damaging of these is microbeads, which are basically tiny bits of solid plastic which aren’t biodegradable and make their way into watercourses and ultimately end up damaging the environment by entering the food chain. They can be found in body wash, toothpaste, face masks etc. so make sure you double check your products… In addition to this, avoiding chemicals and opting for natural cleaning products  like those sold by Lush means you get their AMAZING almost edible (but don’t eat them) delicious products and keep the environment clean too!
  10. Remember: don’t let ‘perfect’ be the enemy of progress. Lots of small steps by lots of people slowly but surely make an impact. If we all throw our hands up and say ‘f*** it, it’s too hard, what’s the point, I won’t make any difference anyway’ we’re defeating ourselves (and the planet!) before we even begin. Do your best. Make mini changes. Make a few more. Try to see what works for you and what you can keep up. It’s worth it! ❤

What are your top tips for trying to be more eco-friendly? Do you have any fave fitness or beauty (or other!) brands that help you do it? How do you recommend reducing plastic? Let me know!

B xoxo

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The new wellness craze… spirituality?

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Spirituality is slowly seeping more and more into the instagram wellbeing bubble – I’ve recently heard spiritual wellness coaches like Jody Shield speak at events alongside fitness and nutrition professionals, showing people that spirituality can combine with modern life and isn’t just for hippies in a field dancing naked wearing hemp and sandals.

Former ‘fitness only’ influencers have moved across into yoga, astrology and crystals (quite a few instagrammers, for example) and then there are the public figures like Mel Wells who has moved from food coaching into more of a ‘spiritual wellness’ space having launched her new membership product, The Goddess Collective… Figures like Jasmine Hemsley combine nutrition and Ayurveda (yoga’s sister science)…

You’d be forgiven for thinking this was a new wellness craze! But none of these things and ideas are particularly new, it just seems they’re reaching a new market and being taken on by a new ‘generation’ almost…

Wellness and lifestyle bloggers are expanding the areas of content they cover from fitness, fashion, nutrition and health into the spiritual. And I guess that can be quite polarizing for some people, who maybe don’t agree with their ideas, or odd for others who haven’t encountered these ideas yet.

The Big Questions

Religion and myth have been a part of humanity for as long as we’ve been conscious – humans naturally crave explanations for things they don’t understand and the mysteries of the universe.

I’ve been asked recently in a Q&A I did on instagram if I’m religious, and if I think religion and spirituality can help mental health. I didn’t answer it on IG as it needed a fuller post to be honest, it’s a huge topic! So here goes!

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My two cents…

Let’s just get it clear that all of these things are deeply personal and we all have to respect that people won’t always agree…!

I am an atheist. I’ve never believed in a creator god, and still don’t. I was made to go to Christian Sunday school as a kid for a bit, but my parents aren’t really Christians either (my grandmother and former stepmum are) but I never believed in it.

I grew up near Glastonbury and so as a teen discovered paganism and Wicca and dabbled for a while for fun, but never seriously believed in it. Yes, I did a couple of Witchy Rituals following Fiona Horne’s books. It’s funny looking back on it now 🙂 However I did learn loads about the pagan tradition, gods and goddesses in all kinds of different traditions, crystals and new age philosophy, and all that jazz. I first started learning to meditate as a teen but stopped and didn’t come back to it til later in life.

I’ve also, with my other half, rejected a lot of the Glastonbury naval gazing and hippyisms as we’ve witnessed first hand how the lack of responsibility and drug culture can mess up peoples’ lives (particularly kids).

At university through literary criticism I discovered philosophy and found myself to be an existentialist. I don’t believe life has inherent meaning, I believe we create it, and have to work to create it and find meaning in things.

I went to Cambodia and Thailand in one of my uni summers and was OBSESSED with exploring the gorgeous temples of Angkor Wat.

I’ve always been interested in world religions, especially Hinduism and Buddhism (and my mum was interest in Buddhism too so I read loads on it as a teenager). I’m fascinated by ancient cultures and indigenous peoples, and love to hear about myths in, for example, Aztec and Mayan traditions, and Japanese and Chinese beliefs.

I got diagnosed with depression in my 20s although I’ve had it my whole life. I remain an atheist and existentialist, but after years of work combining fitness, nutrition, medication and meditation to manage the condition, I started looking wider.

I’ve (in the last year or two) dabbled in Ayurveda, the ancient Indian holistic wellness system (and even did a mini course), I’ve read more widely on meditation, spirituality, Buddhism and mindfulness, and I’ve been part of wellness groups which incorporate spirituality (originally Jody Shield’s Tribe Tonic, which I left, and now Mel Well’s The Goddess Collective which at the time of writing I’m still in).

I’m also fascinated by the commonalities between religions, and the ways in which conquering religions like Christianity used existing Pagan holidays to persuade people to adopt their practices more easily.

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So where are you now? Do you believe in god or a creator? How does it work with your rational logical side? Does it help your mental wellbeing?

I’m still an atheist.

I’m still an existentialist.

I’m also a Scorpio with Capricorn rising…!

Do I rationally and logically believe in astrology? No. Do I match everything my chart says about being a Scorpio with Capricorn rising? Hell yes! Do I enjoy it intuitively? Yes. Is that a bit of a paradox? Probably, yeah! Whatever!

In Ayurveda, I’m very strongly the pitta dosha. Do I believe this is biologically, scientifically a thing? No… but I can still relate to it, enjoy it, use it to derive meaning and adopt self-care practices…

Not everything, for me, now, has to make clinical sense. At one point I’d have rejected all this. But I think it’s totally fine to do your own personal thing.

If I had to be labeled, I’d be nearer a Buddhist as they don’t believe in an active being, or creator.

I think you can create meaning and fun however you want. I enjoy hearing about different cultures’ believes, I enjoy astrology, I may not rationally believe in tarot but why the fuck not if you like that kinda thing?

Keats was a poet who wrote about ‘negative capability’ – the ability to hold two conflicting thoughts and beliefs at the same time, so why not do that?!

I think generally religion is two things – a source of comfort and guidance to people (nothing wrong with that!) and an attempt to explain things that science has not yet been able to. If you want to enjoy the fictions to bring meaning to life – why not?!!

Given that I don’t believe in a god, I don’t exactly have a being I feel comforted by, or ask for guidance from. But my foraging into meditation and Buddhism has definitely helped me get a grip on my brain and managing my thoughts, emotions and moods.

What are your thoughts?

Let me know what you think about how spirituality is really kicking off in the wellness field, and share your beliefs and practices if you feel comfortable!

B x

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

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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

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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

#7: Inspire Interview Series – MICHELLE KEILL, NOVELIST

I have LOVED working on the Inspire Interview Series this year (catch up with any you missed here!) and getting to chat to so many amazing people about the cool stuff they’ve done with their lives. To round off 2018, I wanted to share with you a really special one.

1409DC03-D1AD-4569-897C-F37D4E88C22ELast year I was quite stressed out and disillusioned and needed a break and some inspiration, so I disappeared off to Paris for a weekend as it’s my favourite city in the world. Outside the bookshop (my spiritual home!) Shakespeare and Company, I discovered a book on a bench that had been left as part of a BookFairy Drop (where people leave books all around major cities and towns for others to discover)… and I was hooked. That was how I first connected with Michelle – through her gorgeous, haunting novel The Four Women (available here), and its characters, and I suppose above all – Paris.

Michelle Keill is a beautiful writer and novelist, and has kindly taken the time to answer a few of my Inspire Interview questions… so here’s hoping this kickstarts your New Year with a little creativity.

Writers are some of my favourite people because I’m fascinated by what they create, I get so excited when I get to talk to them – so without further ado, let’s chat to Michelle about her awesome work!

B: Have you always wanted to be a writer?

M: I’m not sure it was something I wanted to ‘be’, but it’s something I’ve always done. One of my earliest memories is of sitting at the kitchen table in my parents’ house writing stories with a crayon (in those days I also illustrated – badly, but more competently than I would do now).

B: What is the best thing, and what is the most difficult thing about being a writer?

M: The best thing, apart from the excuse to drink tea to excess and buy lots of pretty notebooks, is the opportunity to take myself out of reality and create a new one. Also, the potential to provide an escape for people: hearing from readers who’ve connected with the book is wonderful. As for the most difficult thing, any form of creative expression makes you vulnerable, and that feeling is hard to get used to. I find writing the first draft is the easiest part of the process – from there it gets harder, with all the rewriting and editing.

B: Can you give a little teaser about your novel The Four Women for anyone who hasn’t read it?

M: The book is about a young woman living in Paris whose world is drastically transformed by four women who enter her life, seemingly from nowhere, and introduce her to a reclusive and enigmatic tutor whom, they promise, can teach her French. On meeting him, she discovers that although he is indeed as brilliant as they described, he may not have the best of intentions. It’s a love story, but a dark one, and explores the theme of how much of our lives is predetermined, and what is simply chance. If I could give my characters one piece of advice it would be to be careful what you wish for, and to follow your instincts and stay true to yourself. Advice I try to keep in mind myself, actually.

B: What are you currently working on at the moment?

M: A collection of short stories, which should be published in 2019. I also have a romantic comedy and another Paris novel in the works.

B: Any tips for aspiring writers?

M: Write what enthrals and engages you, rather than what is popular or selling well at the moment (unless that is what enthrals and engages you!). You’re in charge of what you put on the page, so be sure it’s a genre or story that you feel passionate about. And read a lot. But, mostly, just write. 

B: Can you describe a writing day in the life of Michelle Keill?

M: Despite not being a morning person, my best time to write is first thing, so I try to make an early start. Then I’ll keep going until about two in the afternoon, which is usually when I feel my creative energy fading. I might push on into the evening if I’m working on a key scene or if I’m really in flow, but I find my mind is clearer earlier in the day. I need to be free of distractions (i.e. no phone), but I need music on when I write, otherwise it’s not happening.

B: What has been the most challenging part of getting to where you are today?

M: I developed a serious illness in 2014, which struck without warning and came close to getting the better of me. I ended up having emergency surgery to save my lung, which was frightening. From there it was a long road back to health. I wrote ‘The Four Women’ as I was recovering: while my body was restoring itself, my creativity was resetting too. I look back and I’m amazed that something good came from such a harrowing experience.

B: What does 1) ‘happiness’ and 2) ‘success’ mean to you?

M: Happiness for me can be as simple as spending a rainy day indoors lying on the sofa with a book and a cuppa. Same for success: if one person reads my book and enjoys it, then I consider that a win.

B: Best life advice you’ve ever been given?

M: Treat other people as you’d want to be treated yourself. And, from my mum, always make sure you have a decent mascara.

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

M: Treat everyone you encounter at work, no matter what their role, with equal courtesy. The person at the bottom today may be at the top tomorrow. I think that came from my mum too.

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

M: My friends inspire me with their kindness, loyalty, and courage. Also, if I’m in a tricky situation, I often think, ‘What would Michelle Obama do?’ That always gets me on the right track.

B: What does ‘balance’ mean to you?

M: It means leaving a bit of energy in the tank and not pushing too hard (I’m still learning how to do this!). It means pausing and not always rushing to the finish line. Sometimes you have to slow down in order to speed up.

B: What’s your life’s mission in a nutshell?

M: To make a positive contribution to the world.

B: What inspires you to write?

M: People, faces, and places. Or sometimes just a line in a song. 

B: If you weren’t a writer, what would you be in another life?

M: Perhaps a doctor, if I could make the grade.

B: If you had to spend the rest of your life with one fictional character, who would it be?

M: Ross from ‘Friends’. He’s intelligent, sensitive, musical (!), and enjoys lounging around on sofas drinking hot beverages.

B: How do you take care of yourself and make sure you get the right ‘work life balance’, if there is such a thing?

M: Following my illness, I’ve learned to listen to my body (not quite sure I’ve mastered it yet). If you’re working too hard, or not getting enough sleep or eating properly, your body will usually drop a few subtle hints to let you know. I make sure I pay attention to those early warning signs, and try to take it a bit easier when I feel I need to.

Quickfire

Physical books or ebooks?

Physical, definitely. I love to see rows of bulging bookshelves.

Breakfast, lunch or dinner?

Dinner.

Forests or beaches?

Forests. Bonus points if there are squirrels.

Walking or running?

Walking.

Favourite place?

Paris, Washington D.C., and my bed.

Dancing or yoga?

Dancing.

Nature or nurture?

Nurture.

Talent or hustle?

Talent.

Chocolate or cheese?

Cheese. I’m all about the cheese.

Fave self-care ritual?

A hot bath, a book, and a cup of Earl Grey.

A good book or Netflix?

A good book, but I can’t pretend I could function without Netflix.

Fave quote:

Not a quote as such, but JFK’s ‘we choose to go the moon’ speech always gives me a boost when I’m feeling overwhelmed, incapable, or my courage is failing me.

Top 3 books?

Hard to choose just three, but …

1. The Exorcist by William Peter Blatty

2. Misery by Stephen King

3. Tampa by Alyssa Nutting

Tea or coffee?

Tea, all day long. With plenty of milk.

Who would attend your dream dinner party (living or dead, fictional or real!)

Frank-N-Furter, Oprah Winfrey, Juliette Binoche, Romesh Ranganathan, Don Lemon, Charlie Brooker, Stephen Colbert, and Freddie Mercury (I’d have to invite my mum too if Freddie was there).

If you had a ‘death row dinner’ – a last meal that could be anything you want, favourites, whatever… what would it be?

Pizza, followed by homemade apple crumble (custard mandatory). All followed, of course, by a large cup of tea.

Thanks so much for sharing your insights Michelle, I am so excited to read more of your work as I still get shivers thinking about The Four Women!

Hope you all enjoyed hearing more about life as a novelist, and if you’d like to connect further, you can find Michelle on Goodreads here, Instagram here and Amazon here.

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)

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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…

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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

4 simple tips: become more CONFIDENT

mountains nature sky sunny
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!)