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

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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

 

 

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4 simple tips: become more CONFIDENT

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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!)

 

 

F*CK THAT: A message to the creators of those ‘what to wear for your body type’ graphics

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I said I wasn’t going to post about wedding stuff, because it’s very personal to me and my fiance and I are very private about that kind of thing.

But in looking for inspo, especially in the realms of The Dress, we came across a lot of graphics. They go something like this:

“What to wear for your body type:

Pear shaped? Wear XXXXX sihlouette.

Apple? Wear XXXXX sihlouette…”

And so it goes…

 

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Photo by Pixabay on Pexels.com

And it’s not just weddings. Magazines and online articles tell you the ‘best slimming outfits’ or how to ‘dress to flatter your body type’.

Why am I kicking up about this?

BECAUSE YOU SHOULD WEAR WHAT MAKES YOU FEEL GOOD.

WHAT IS ‘FLATTERING’ IS WHAT MAKES YOU FEEL GOOD. PERIOD.

PS. FUCK ‘SLIMMING’. Just… don’t even start.

The problem with these cookie-cutter guides is they’re basically assuming a normative beauty standard (let’s call this societal ideal the ‘norm’ for ease) and by saying ‘if you’re a pear, wear an A-line dress to emphasise your waist and cover up your big hips’, what they’re implying is you need to create the illusion of a different body because yours isn’t good enough as it is.

Yes, this is a subtlety. But it’s there. And it’s insidious.

If they’re talking about black clothing being slimming or horizontal stripes NOT being slimming, they’re preying on insecurities and pushing the societal ‘norm’ and obsession with losing weight and being slender down our throats… and by recommending ‘slimming’ clothing, they’re undermining curvy and fat bodies, and suggesting they too should be ‘fixed’.

And they’re doing this so subtly with helpful ‘advice’ and tips that even little girls can come across in magazines… (during my EDs I consumed massive amounts of this rubbish, and it definitely helped fuel me putting my fingers down my throat… how terribly sad and twisted is that? But I didn’t even realise because it’s the ‘norm’, right?!)

Darling… let’s get something fucking straight. Your body IS good enough, exactly how it is. 

If, like me, you’re technically a pear shape (you gain muscle and/or fat most easily on your legs and hips, and your skeleton likely has a slightly wider pelvis than shoulders – so take note, no amount of dieting is going to change this!) and you want to wear a fishtail/mermaid sihlouette for your damn wedding dress, but these graphics and articles imply you shouldn’t because you should be trying to ‘hide’ or ‘de-emphasise’ your lower body…

F*CK. THAT.

Now, hold on, you might be thinking… but I am self-conscious about *insert body-part here* and I do want to de-emphasise it…

A couple of things: firstly – that is TOTALLY NORMAL AND OKAY, we all have insecurities. This is about dressing in a way that YOU feel confident and at your best. My issue is with a cookie-cutter approach that ASSUMES you want to do certain things, as this implies that you should, to conform to the ‘norm’, and if you don’t, you look ‘wrong’ somehow.

However, I’d also  encourage as a side-note to explore WHY you feel negatively about that body part – chances are you’ve been affected by messaging we’re bombared with EVERYWHERE about what our bodies should look like. When we’re born, we don’t hate our thighs, or our stomachs, or our chest or arms. We get hungry, we get happy, we sleep, we live life. Our insecurities are LEARNED.

And if you work on it, you can UN-LEARN them too. Case in point: I used to long for skinny legs. I’d repeate the 90s Kate-Moss-heroin-chic mantra ‘Nothing tastes as good as skinny feels’ while I threw up the 1 apple I’d eaten that day. Because I felt like being skinny, like models, actresses and magazine imagery that I saw as a young girl, was what I should be.

Now? I have wide hips, and I have strong quads, and it’s still where I hold more fat and muscle, while my mid-section doesn’t gain so easily. And I am more than OK with that. I love my body now. In the words of Shakira, lucky I have strong legs like my mother / to run for cover when I need it…

(But I do appreciate that its tough to get to that place of self-love. I know you can’t flip a switch. It took many, many years, therapy, briefly medication, reading anything and everything, soul-searching, a supportive boyfriend and a LOT of effort plus a Harley Street Nutritionist and a million positive instagram influencers to help fix me! To get started on your journey to accepting your body the way it is, click here for some life-changing stuff with Mel Wells…)

You’re allowed to want to emphasise the parts of your body you like most.

You’re allowed to want to de-emphasise or downplay the parts that make you feel less confident.

The only thing you should be wearing is whatever you freaking want.

The wedding dress issue is neither here nor there – the same is true for ALL outfits at ALL times.

On your wedding day, though, not only again do you want to feel confident and happy in yourself (so you don’t need helpful ‘advice’ about what society considers most flattering for you because f*ck the norm, f*ck general opinion, YOU are the one wearing it!), but you’re marrying someone who loves you AS YOU. You don’t need to look like anyone but yourself, or to try to fit into some constructed ideal.

Just wear whichever damn dress you please.

And if it happens to align with the advice? It doesn’t matter at all, that’s totally cool, as long as the advice isn’t the driver. If it’s genuinely what you want, go for it.

And if, as in my case, you’re likely to be breaking all the rules? Well, I’ll leave you with this babes:

kat
Photo credit: Pinterest

The Carnivore Diet Dangers, Anecdotal Evidence & Trolling

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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.

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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.

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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

 

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

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

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

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

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

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

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

The Verdict

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

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

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

The recipes

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

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

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

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

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

The workouts

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

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

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

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

Overall?

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

Hope that helps!

B xoxo

Top 10 EASY ways to stay workout-motivated!

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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

#6 Inspire Interview Series – ALICE MAY PURKISS – FREELANCE WRITER & COPPAFEEL TRUSTEE

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Alice May Purkiss, Photo credit: What’sOnDarlington.co.uk

I’m so grateful for some of the interviews I’ve been able to do as part of this Inspire Interview Series – it’s mind-blowing to see the range of different but reeeeeally cooool shizz people can do when they put their minds to it! If you missed any of the previous installments, they’re all collated here on my careers page, so go and check them out!

Today, though, we have an incredibly special Q&A with a phenomenal woman tackling, among other things, proving publishers wrong, writing books, kicking cancer’s ass – in other words, grit and life wisdom from a gorgeous girlboss warrior.

I think  ‘career inspo’ style pieces can end up being very glib, trite, very ‘yeah! postivity woo, follow your dreams!’ and I wanted to make sure I’m sharing real stories, real experiences with breadth and depth and struggle as well as glossy corporate fairytale stories, so today I think this much deeper, harder, more real interview than any featured so far in this series is the most important – it’s definitely affected me the most of the pieces so far, and I hope you all find what you need from it too ❤

Alice May Purkiss (author of Life, Lemons & Melons, out later this year)

While already battling depression, Alice was diagnosed with cancer. Ultimately, she kicked its ass and survived it, and continues to document her journey on social media (@Alicemaypurkiss) and she has written some incredible pieces on her experience and given a range of speeches and workshops. She is now a freelance writer, self-published author, trustee for Cancer Charity CoppaFeel and much, much more.

Upon being told by publishers that her social media following wasn’t big enough to publish her memoir about her experience of cancer, depression, and everything in between, Life, Lemons and Melons, Alice successfully crowdfunded the project, sourced illustrators and singlehandedly proved them wrong (click here to pre-order now!) She now works as a freelance writer and has written for Stylist, Metro, Red Online to name a few.

I wanted to share as much as possible of the insights from this awesome human with you, both life lessons, career and writing, because I think we all struggle with figuring out what we’re doing, where we’re going, career stuff… but this is a girl who did it / is doing it while simultaneously frying much, MUCH bigger fish… so without further ado, let’s go over to Alice.

The lesson is this: depression or no depression, PTSD or no PTSD, cancer or no cancer, any emotions you are feeling are valid. You’re feeling them for a reason. We’re all guilty of shutting ourselves down when we’re experiencing emotions that feel more intense than we’re used to. But they are part of the human experience. They are part of what it is that makes us a human. Without sorrow we cannot know joy. Without loss we cannot know gratitude. I know it sounds trite. I know it sounds a bit airy fairy, a bit wishy washy and probably a bit like I’ve read too many books on feelings but we are consistently told to keep our emotions in check because we are scared of how our feelings will be perceived. But if your emotions are on extra loud, for whatever reason, sit with them for a while. Don’t try to get rid of them. Recognise them. Learn from them. – Alice May Purkiss, Life, Lemons & Melons

B: Please could you give a little intro of your journey of the last few years for anyone who doesn’t know you from social media?

A: Writer. Avid eater of food. Northerner on loan to London. Feminist. Had a run in with breast cancer. Trustee for .

B: You’ve been through an incredibly difficult ordeal and what’s been amazing about following your journey is how you’ve managed to transform some of that into a force for good, with your advocating for women checking their breasts for lumps [#CheckYourChebs], writing your book Life, Lemons and Melons, speaking at various events and sharing your experiences… do you have any advice for people struggling with similar (or different but difficult) situations?

A: Life is tough. We are consistently thrown curve balls that keep us on our toes and these can have long lasting and far reaching effects. But there is nearly always some good to be found in the difficult situations, it’s just about switching your view up so you can see it. And it’s important to remember that while every day might not be good, better days will come. Like the sunrise and the sunset, time is constantly moving and the world is always changing, so you won’t feel like you do now forever.

B: This seems like a stupid question as it must change so much, but how has your journey with breast cancer and everything you have to deal with as a consequence changed you and your perspective on life, looking after yourself, and work?

A: I get asked a lot if being diagnosed with breast cancer has changed me – and the honest answer is I really don’t know. Some days I feel like the same person I was before I got sick, other times I feel like a completely different human. I’m a bit of a contradiction really because sometimes it makes me more cautions and other times it makes me more adventurous. I think the best way to describe it is I’m a bit like a twin of myself – with the same basic DNA (minus the cancery cells) but with tweaks to my personality and my outlook. I’ve always been “work to live” rather than “live to work” and this is SO MUCH WORSE now, which is a blessing in many ways but also means I need to give myself a kick up the arse a lot more than I used to. And in terms of looking after myself, this has become completely crucial to me. My body has been battered and bruised and my brain has taken it’s fair share of a battering too – so things like yoga and meditation have taken a bigger priority in my life than ever before.

B: Can you talk a little bit about your process and experience of writing your book Life, Lemons and Melons?

A: The process of writing Life, Lemons and melons has been a pretty long one. I started my “journey” towards publishing this book about 18 months ago, when I secured an agent and he began talking to publishers about my work. They felt that despite the fact that they loved my idea and my writing, I didn’t have a big enough social media following for them to take a punt on me. So I decided to stick it to the man and do it anyway. I launched a Kickstarter and raised £5000 in 30 days last October and since then I have been knee deep in the writing trenches, driven on by nought but my own perseverance and the 176 investors who chose to believe in me with their hard earned dollar. As the book combines a number of difficult topics, it’s taken me quite a lot of time to geth through the chapters, and it’s really important to me that I am looking after myself while writing, so I’ve taken my time and tried not to put too much pressure on myself to get it done. I also have to be in a very particular place mentally and emotionally to write it so I don’t make my way into a mental nosedive, so I have to be really careful. 

B: You moved from a marketing role to going freelance and writing your book – any tips for people looking to do the same?

A: Take your time – don’t rush. The move doesn’t need to happen immediately. Start putting some feelers out for freelance work before you take the plunge and leave your job. And don’t be scared of the peaks and troughs that come with being a freelancer – there are many and they never get easier but where there are troughs there are always peaks.

B: Can you describe a (working/writing) day in the life of Alice Purkiss?

A: God I’m so bad at sticking to a particular schedule so it varies massively from day to day. I still struggle with fatigue so I don’t usually rush out of bed – even if I’m awake (which I usually am) I don’t get up til about 8.30 or 9, then I’ll get my breakfast, have a wash and start my day at 10am, unless there’s anything in particular that needs to be done first thing (usually dealing with social media clients or responding to emails). Then I usually work for a few hours on whatever projects I have on, whether social media management, writing pieces I have been commissioned for, doing the copywriting work that pays the bills or banging out some words for the book. I usually work til around 2 or 3pm. But this can all change if I have an event to go to, or a meeting to attend, or if I want to go for a swim, to yoga or to another exercise class.

B: What has been the most challenging part of going freelance and working for yourself?

A: Being kind to myself when things are difficult financially. Freelancing is so variable – some months I have lots of work coming in, others I don’t. That’s just the way it is for most freelancers but I have a tendency to tell myself I’m not doing enough, not trying hard enough, should be doing more etc etc. So working on treating myself better and learning to relish the downtime has been a big learning curve.

B: You’ve been very open about your struggles with depression before and during your breast cancer, and the importance of mental health which is so inspiring and I’m sure has helped so many people. What would you say to someone who is suffering and needs help or advice?

A: It’s such a hard question because everyone is so different but I think my number one piece of advice is that the sun will come out again. Better days are coming. You will know lightness again. Just hang in there. Kind of reminds me of this section I wrote in the book:

“There is one key thing I have learnt over the last three years. I think this lesson has partially occurred as a result off my extensive CBT and counselling but partly just as a result of living through a trauma and probably as I approach 30 and develop a bit of hindsight on the life that has gone before me. The lesson is this: depression or no depression, PTSD or no PTSD, cancer or no cancer, any emotions you are feeling are valid. You’re feeling them for a reason. We’re all guilty of shutting ourselves down when we’re experiencing emotions that feel more intense than we’re used to. But they are part of the human experience. They are part of what it is that makes us a human. Without sorrow we cannot know joy. Without loss we cannot know gratitude. I know it sounds trite. I know it sounds a bit airy fairy, a bit wishy washy and probably a bit like I’ve read too many books on feelings but we are consistently told to keep our emotions in check because we are scared of how our feelings will be perceived. But if your emotions are on extra loud, for whatever reason, sit with them for a while. Don’t try to get rid of them. Recognise them. Learn from them. Don’t beat yourself up for not reacting the “right” way to something. There is no “right” way. Remind yourself you’re doing the best you can. And if the intense emotions you’re feeling are horrible or scary, find someone to sit with them with you, someone to hold your hand and remind you that everything’s going to be ok. I think every emotion comes to teach us something. We just have to be open to learning.”

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

A: 1) Living well and making the most of the life I’ve been given and sharing it with people I love

2) Managing to do the above!

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

A: My life’s mission in a nutshell is to do my bit to help stamp out late detection of breast cancer by educating the masses on the signs and symptoms that you should be looking out for when you do your monthly check (that’s why I volunteer with CoppaFeel!). I want people who are struggling with their mental health to know that they are not alone – that they can talk when they are ready and things will get better. I want those people to know that the world is better with them in it. I want to tell stories and go on adventures, to laugh, to be happy and to be healthy for as long as possible

***Quickfire***

Swimming or running?
SWIMMING. Every time.

Breakfast, lunch or dinner?
Dinner (or tea as we call it in the North)

Forests or beaches?
Beaches near forests?!

Nature or nuture?
Nature

Talent or hustle?
Talent

Chocolate or cheese?
Chocolate

Fave self-care ritual?
Yoga

A good book or netflix?
Book

Fave quote:
“Let me live, love, and say it well in good sentences” The Bell Jar – Sylvia Plath

Tea or coffee?
Neither. I am a traitor to my Yorkshire kin.

Avocado toast: ridiculous or delicious?

DELICIOUS

Who would attend your dream dinner party (living or dead, fictional or real!)
GOOD ONE. Erm. Margaret Atwood, Bryony Gordon, my Grandma, Zadie Smith, Jon Ronson and Adam Buxton.

The best meal in the world is…
My husband’s mum’s roast ham Sunday dinner with all the trimmings. It’s honestly the best ham I’ve ever tasted. But I also bloody love seafood so anything fishy works for me.

Thanks SO MUCH Alice for sharing all of this, and I can’t wait to read your book!

Check out Alice on social media via the below links, and please do spare a minute to browse the CoppaFeel website and don’t forget to not only #CheckYourChebs but remind all of the lovely ladies in your life to do the same (breast cancer signs and symptoms explained here).

Spend more time with Alice over on her website, instagram, twitter, and read more about Life, Lemons & Melons, out later this year here.

You can also PRE-ORDER her book, Life, Lemons & Melons now for just £10 – click here!

B xoxo

Boobs, cancer, questions, queries…?

If you have any questions or concerns, whether you want to donate or have worries about your own health… have a look at the CoppaFeel website and other relevant charities but please do not hesitate to book a boob check, and speak to a qualified health professional. Other resources include:

Signs & Symptoms of breast cancer – CoppaFeel

Cancer Research UK

Breast Cancer Now – resources

 

How to stop mindless snacking! EMOTIONAL hunger vs PHYSICAL hunger

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Photo by rawpixel.com on Pexels.com

I doubt there’s anyone out there who hasn’t experienced that 3pm ‘must have a snack’ feeling, or who has had [insert meal here] but then absolutely *must* have something sweet to finish the meal… you catch my drift!

What NOT to do

Now I am 100% not for crash diets and depriving yourself. You guys know what I’m about by now. But for optimum health (and the side-effect bonus you get with that – aesthetic goals!), you need to get back in touch with your body: more specifically, learn to better read your hunger signals.

I am not about tracking macros or calories (I get that some people, especially competitors, find this okay, but personally as an ex-ED sufferer, it’s not good for me, and also for many people I’d argue it takes the joy out of food – but you do you!)

I am not about prescribing set cookie-cutter advice, e.g. “everyone should intermittent fast!”, “everyone should go keto!”, “everyone should go paleo!”

In general, I think that stuff is absolute bullsh*t. Different things work for different people, but personally, I’ve been my healthiest and happiest following my Harley Street nutritionist‘s holistic approach of being balanced! It’s that simple! All the major food groups – lean protein, healthy fats and YES, CARBS! (read more here about why they’re not the devil and how eating more can help you stay leaner!) and lots of fruit and veggies…

No ‘cutting out’ sugar.

No ‘cutting out’ carbs.

No ‘quitting’ X, Y, or Z.

Simply following the 80/20, or 90/10 % rule. The majority? Foods which are as WHOLE and natural as possible (i.e. not processed, in their natural form – this way their chemical compounds and nutritional value is optimal for utilisation by the body, in general terms), and for that other cheeky 20%-10%? Don’t worry, be happy. Have a little bit of what you fancy. My 10-20% tends to be pizza, champagne, and occassionally a chocolate brownie (maybe with some rum, salted caramel or hazelnut icecream involved!)

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Photo by Pixabay on Pexels.com

Learn the ideal portion sizes

Generally speaking, with a little give and take because, y’know… life (!), each of your 3 daily meals should consist of:

  • 1 fistful of complex carbs (think grains – these are great! But white potato, sweet potato, brown rice are all absolutely fine!)
  • 1 palm-size of lean protein (chicken, red meat [ideally only once a week!], tuna, prawns, cod, turkey, you name it!)
  • 1 thumb size of healthy fats (olive oil, avocado, nuts, fish oils like salmon)

This is your baseline. It’s not something to panic over, but it is a guideline that if you follow broadly, will help you ditch diets and embrace not only healthier living, but a better, more energised body (and over time, if you are carrying excess body fat, if you stick to this and move a moderate amount, you’ll lose weight in a healthy, sustainable way!)

Read more about this in ReNourish.

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Photo by Kaboompics .com on Pexels.com

Snacking – should I eat?

My approach here is very simple.

Am I hungry?

Physical Hunger

What kind of hunger am I feeling? Is it in my stomach? That kind of growling, urgent, physical feeling, that’s a bodily sensation and not attached to the idea of a specific food? Then yes, I should probably eat something.

Emotional Hunger

Am I craving something specific i.e. ‘ooh I really fancy a biscuit!’? Was I hungry before I saw that office email about cake in the kitchen? Am I assuming I’m hungry because it’s a particular time of day (e.g. 3pm, so therefore I just assume I’m having an afternoon slump despite the lack of any physical symptoms)? Is there ANY SENSATION AT ALL in my stomach? No? It sounds like this is mental or emotional hunger. I don’t really need to eat.

If you’re still not sure, ask yourself this:

Would I just as willingly eat an apple/some carrot sticks/ some celery?

If you’re physically hungry, these things will sound fine! If you’re emotionally hungry, chances are you only want a bit of cake, or something “nice”…

In these instances, I think it’s beneficial to avoid snacking. To be clear: there is NOTHING WRONG with eating when you’re TRULY HUNGRY. But one step to optimising our nutrition is avoiding those emotional hunger snacks which are usually sugar-laden-processed-not-that-great-for-us-pick-me-ups.

Is there an alternative to never eating when I’m emotionally hungry?

Of course! You can do whatever you want! Sometimes, if you really fancy it and someone’s brought a rainbow Hummingbird Cake into the office, as long as you don’t do it on a weekly basis, just eat it and enjoy! Life’s too short. This isn’t about a ‘punishing’ or restrictive regime. This is about sustainable solutions and tuning in with your body.

If you’re really struggling mentally and want to snack, replace it. Some great options are:

  • Carrot sticks and hummus
  • Celery and almond butter
  • 2 ryvita with cream cheese & a handful of cherry tomatoes
  • A handful of nuts, a handful of sunflower/pumpkin seeds & a handful of blueberries sprinkled with cinnamon
  • A bio-live yoghurt with added raspberries, blueberries or goji berries
  • A green vegetable smoothie
  • Banana and peanut butter
  • 1/2 banana, a few dates & some greek yoghurt
  • Avocado sourdough / rye toast
  • A small fresh fruit salad with greek yoghurt

How to make the switch

So you’re feeling emotionally hungry… how do you ‘overcome’ the craving?

I like to go through the questions above as a mental checklist. Be really honest with yourself. It’s totally okay if to begin with you struggle to recognise if it’s physical or emotional hungry – after years of eating disorders and alcohol binges it took me years to get back in touch with my body and properly re-set!

Think about the food you’re craving – cheesecake, or whatever it may be. Decide now if this is when you want to use your 20% treats. IT IS NO BAD THING IF YOU DO! THERE IS NO GUILT HERE! Just be honest with yourself if now is truly a mindful treat time, or if you’d rather have a glass of wine, or pizza, or brownie with friends at the weekend, or tomorrow on a solo lunch break with your favourite magazine when you can enjoy it.

If it’s mindful treat time, ENJOY IT. Eat it mindfully. Savour it. Don’t scarf it down at your desk and barely notice it!

However, if you decide this ISN’T one of those 20% treat times and you don’t actually need it…  If you are truly hungry, try swapping it for one of the ideas above, or your own healthier upgrade. Imagine how you’ll feel after eating something that nourishes your body rather than spiking your blood sugar.

If it’s emotional hunger, sit with the feeling for a moment. Identify how you’re recognising it. Identify your reasons. Either say it aloud if you can, or if you share an office and don’t want to sound mad (!), write it down.

“I’m emotionally/mentally hungry because I’m bored”

I’m emotionally/mentally hungry because I’m stressed”

I’m emotionally/mentally hungry because I’ve gotten into the habit of always wanting chocolate with my coffee at 3pm”

“I’m emotionally/mentally hungry because someone just emailed that there’s birthday cake in the kitchen and now I just have to go and see what type it is…!”

I’m emotionally/mentally hungry because I don’t want to be hungry later!” (my fave excuse!)

Once you’ve identified your why, sit with the feeling. Breathe deeply into your belly. Try and wait for the impulse to pass. (This gets easier and happens more quickly with time! I literally rarely have to exert willpower here now, it’s just a habit!)

If you’re still struggling, think about the healthy alternatives listed. Think about their positive impact on the body – maybe the antioxidants in the blueberries which help fight free radicals, reducing your likelihood of getting cancer. And think about how good they taste with cinnamon. Focus on how great healthy food can taste – and eat a half snack serving, as we’re trying to train ourselves out of eating for the sake of it, but it’s totally cool if the reflex takes a while to beat.

Intuitive eating

I hope some of these tips help you re-tune your brain into your body… we’ve been so conditioned by the media and our pesky emotions that often, especially in our culture, food becomes something we scoff mindlessly for the hell of it, and we’re usually not chowing down on kale…!

The key is to address our habits by recognising them, and what drives them, to ensure we don’t obssess and still treat ourselves (remember – 80/20 or 90/10%!) and to adapt accordingly.

No-one is perfect. Literally, nobody. But we can all feel our best if we take care of ourselves, and this is a maybe controversial tool, but a super helpful one to get to a point where we can eat what we want, when we want because we’re eating intuitively – in tune with our bodies’ actual needs, rather than steered by media messaging and emotional binge-prompts.

If you’d like more help with this, the amazing Mel Wells has written two incredible books (one is The Goddess Revolution which helps you ditch diet culture for good and fuel your body and nix your addictions with ease and sass, and one is Hungry For More which delves further into the psychology of food and WHY we turn to food for more than just fuel – read my interview with Mel Wells here!)

*As ever, the usual disclaimer applies – I’m not a nutritionist, please remember there’s no one-size-fits-all and consult a medical health professional and ACTUAL nutritionist for personalised, tailored advice. Do your own research, don’t mindlessly believe cowboys (or girls in my case haha!) on the internet – anyone with a computer can blither on about something… be safe and street-smart, and don’t trust stuff without question – even best-intentioned pieces (like this one!) can make mistakes. But I am essentially adapting advice I’ve received from my nutritionist, with my own spin on what works in my experience, and I am studying a Professional Diploma in Nutritional Therapy, so while I won’t become a nutritionist, I’ll have a qualification enabling me to better advise in a more official capacity.*

Hope you found this useful!

B xoxo

#5 Inspire Interview Series – MEL WELLS – AUTHOR, ACTRESS, SPEAKER (+ Health & Food Psychology Coach)

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Photo credit: melwells.com

Welcome back to another Inspire Interview – I’ve loved doing this series soooo much because I love hearing peoples’ stories and insights into the things that really matter – finding things you love doing, drive to work hard, career, balancing health and a personal life and everything between! If you missed the previous installments, you can catch up with the full list here!

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Photo credit: melwells.com

Today we have a very special ‘episode’ – and I say episode because rather than the usual written piece because I have something new for you all…!

Being on camera is not in my comfort zone really at all, but I just couldn’t pass up the opportunity to speak with the incredible Mel Wells and this super driven woman is all about pushing past your comfort zone! You may know her face from Hollyoaks, or you may know her from her brilliant bestselling book The Goddess Revolution and inspiring instagram feed… Mel has also been featured in Forbes Under 30 and was voted No. 1 Young Female Entrepreneur to Watch in the UK by About Time Magazine.

Mel does truly amazing work empowering women to fight back against diet culture and regain their happiness and health – her brand new book Hungry For More encapsulates everything this Inspire Interview Series has been about so settle down with a cup of tea and prepare to be inspired…

Back in London having lived in Bali, and now with a second book to her name (pre-order Hungry For More now to win free access to a special Masterclass with Mel and a chance to be entered to win one of her retreats in Bali – see her website for details!), Mel and I talked about all the BIG stuff – finding your ‘calling’, how food and your habits and relationship around it are reflective of the wider picture of your life and whether or not you’re fulfiled.

Press play on the video now to hear Mel’s story and epic insights into work, life, balance, spirituality, healing eating disorders, figuring out what you want from life, meditation and tonnes more! Plus the usual quick-fire round at the very end of course!

The interview: Mel Wells on being Hungry for More!

Thanks so much for chatting with me Mel! We look forward to reading your book when it’s out on July 10th!

Where to find Mel

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Photo credit: melwells.com

You can find Mel on instagram here and her website here!

If you’d like to pre-order Hungry For Moreher new book, get over to Amazon baby!

She also has a youtube channel, and you can also check out more on her Goddess retreats (hello Bali!) here.

Want to shop her first book? Get a SIGNED COPY of The Goddess Revolution from her online shop. And if you don’t love a tank that reads ‘green juice now, champagne later’… I don’t even know where to start! 🙂

Thanks for watching and hope you enjoyed the unusual Inspire Interview format! ❤

B xoxo

#4 Inspire Interview Series – FLORA BEVERLEY – SCIENCE MEDIA & PR for Royal College of Obstetricians and Gynaecologists & FITNESS INFLUENCER

Welcome back to the fourth installment in the Inspire Interview Series! This installment has the longest title EVER but I didn’t want to short-sell the formidable multi-talent of today’s interviewee…!

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It’s been so exciting to talk to a range of amazing people who are all doing incredible work in varied fields… and naturally a running theme through these interviews is also how they balance their drive to achieve with taking care of themselves physically and mentally. (If you’ve missed any, do check back on Kris Pace, KOBOX brand director, Venetia Falconer, TV Presenter, blogger & influencer and Leyla Cooper, Founder & CEO of Pretty Athletic).

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Photo credit: Flora Beverley – http://www.foodfitnessflora.blog

Today’s Q&A is a pretty cool one because I think it manages to COMPLETELY bust some myths about social media influencers not being smart, and ‘smart’ or academic people not being able to be social media savvy or sporty… plus I found out we shared some work icons which is always fun… so over to the lovely Flora Beverley! (Links to all of her social media channels are down below).

Do what you love ALWAYS, but be sensible. Money is needed to survive, but if your way of money stops you doing what you love, try doing something else. No experience is a wasted experience – I worked in advertising, catering, in a museum, events and social media. All of them have helped me get to where I am today!
Flora Beverley, Science PR & Media at Royal College of Obstetricians, Fitness Blogger & Social Media Influencer

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Photo credit: Flora Beverley, Flora’s Twitter Profile

B: So people may recognise you from your instagram and know you as a fitness blogger – but please can you tell us a bit about your ‘day job’, it sounds like an amazing career that a lot of people don’t even know is out there!

F: I work in Science media at the Royal College of Obstetricians and Gynaecologists, so I act as the go-between between scientists and the press. It’s our job to make sure journalists understand the science behind a health story and translate science stories into lay english. We also make sure important research makes its way to the press without being misinterpreted! I also co-run the college’s twitter account so we always have a good online presence.

B: How did you get into science media and discover this was what you wanted to do?

F: I always knew I wanted to do something sciencey that wasn’t just research, as I always loved the arts too. Research is a little dry for me, but science media means I’m always reading the latest research but get to use my creative writing skills to translate it into English. I also obviously love social media, so it’s nice to be able to use my hard-earned social media expertise to advise organisations where social media is not the primary focus but where it is still useful to have. I knew this was the sort of job I wanted from second year at uni, but I didn’t know it actually existed until I applied to and got my first job in science comms!

B: Is it ever a struggle to juggle a full time job with your blogging?

F: I absolutely did over the first 8 months or so. That’s why recently I’ve cut down to 25h a week rather than 35h. I found myself working 8am – 10pm 7 days a week without much rest, which burned me out pretty fast. You can love your jobs all you like, but everyone needs rest! At 25h a week I am able to do 1.5 days extra of blogging. I think I actually work harder on 25h per week and am more productive in both jobs, so it’s definitely a better balance of both. I now also schedule in social media-free days every other week or so, otherwise I’d go mad! It’s hard to take time off when you’re both self-employed and employed by an organisation. [You can also read Flora’s blog post here about staying healthy while working an office job].

B: Do you have any advice for people looking to work in a similar field?

F: I’ve actually written about it on my blog a little. It’s all about showing that you’re interested in science communications and know why it’s so important. A science degree and writing experience are both useful, as a lot of it is translating science jargon to plain English.

B: Can you describe a (working) day in the life of Flora Beverley?!

F: I actually have an entire YouTube video on this! It’s my latest vid 🙂
Tends to go: 7am workout, 8:30am work, 4:30pm work ends, 5:30pm event of some variety. 10pm bed time!

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

F: Keeping on the track of what I think is best for me. There is a lot of ‘advice’ coming from all directions – parents, friends, my agency – but I’ve found that sticking true to what I enjoy, more than anything, has kept me pretty happy!

B: What are your career goals for the next five years?

Whilst I think that doing pretty much everything I’ve enjoyed over the last few years has been wonderful, as I grow in all the fields I’m in, I think there’ll come a point when I have to decide what I want to specialise in. I’ve always been the sort of person who has managed to fit in literally everything I want to do, but I think there’s a point people reach where it’s in their best interest to cut loose various things so instead of doing 10 things not very well, you choose your favourite 3 and do them 110%. That’ll be a really difficult decision for me, but also I don’t think anything is final, and if it doesn’t work out I can always change my mind. That’s the only thing stopping me panic!

B: Any big misconceptions about the work you do, either your blogging and influencer work or your day job?

F: It’s funny actually – when I speak to older people, they seem way more interested in my work in science media. I think they think that I can’t be that clever if I’m a blogger. When I speak to my generation, everyone’s super interested in the work I do as a blogger, and saying I also work in science media seems to turn them off, like working 2 jobsmeans that I’m not good enough to work full time in social media. Maybe not misconceptions, but definitely preconceptions!

B: You’re always super active and super healthy – do you feel like this positively impacts your work?

F: Yes absolutely – when I lapse a little on the health or exercise front I feel my concentration and mood slipping. Exercise keeps me energetic and good food keeps me alert and happy.

B: What advice would you give to someone trying to figure out what they want to do?

F: Do what you love ALWAYS, but be sensible. Money is needed to survive, but if your way of money stops you doing what you love, try doing something else. No experience is a wasted experience – I worked in advertising, catering, in a museum, events and social media. All of them have helped me get to where I am today!

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

For sure, but I look forward to making plenty of mistakes in the future too. I think I’ve learned to always stay true to myself – even if something ends up being a mistake, if you know you did it for the right reasons, that’s not a problem!

B: What does ‘success’ mean to you?

F: Happiness and family. But I think the meaning can change over time. I think I’m successful now, but if I was in the same position in 8 years time, I would think of myself as unsuccessful – it’s a moving target!
B: Best and worst career advice you’ve ever been given?

F: Best: Don’t listen to what others want you to do. You do you. (I’m yet to fully live by this, but I’m moving in the right direction!)

Worst: Get a job that pays well. I’ve got a job that pays, but it hardly pays WELL comparatively. But I love it and I’m happy, and it’s enough for me to live. That’s all you need!

B: Do you have a role model or mentor you look to for career inspiration?
F: My friend had a job that she loved until a staffing change made her miserable. Instead of grinning and bearing it, she got up and left. I like to think that if I stopped enjoying what I did, I’d have the confidence to quit and move on. My boyfriend is a huge inspiration – he’s gone through 3 pretty drastic career changes (drummer to gardener to academic) and has never been happier. I think for me these two people are role models for me as I would never want to be someone stuck doing something I hate and hating on others for enjoying themselves.

B: Who are your fave work and fitness icons?

F: Emma Watson and some journalists, such as Stevie Martin, Dolly Alderton, Pandora Sykes etc – all role models in general!
Fitness icons – anyone who really has a passion and chases it. I like people who do a lot of things! Oenone Forbat, Gemita Samarra and Sophie Hellyer spring to mind!

B: Can you describe your weekly fitness routine? I just have to ask, because your abs though…!!!!

F: Also wrote a blog post on this! I tend to box, run and do HIIT around 5h a week. I don’t overdo it!
***Quickfire Round***

Fave workout?
Boxing! Or horse riding, if you count that 🙂

Nut butter or avocado?
Avo
Brian Cox or Richard Attenborough?
Brian Cox – unless you mean David Attenborough, in which case he always wins.
I did mean David Attenborough haha sorry, I think I had the Santa Claus actor on the brain as I only just learned they were related…?! Fail!

Massage or facial?
Massage

Nature or nurture?
Nurture

Talent or hustle?
Hustle

Chocolate or cheese?
Chocolate

You’re doing cardio: podcast or playlist?
Podcast

Chick flick or thriller?
Thriller

Best brunch spot in London?
The lighterman
It’s your last EVER meal of your life. What do you order/make?
Pad Thai, G&T and cinnamon oatmeal cookies to finish

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Photo by Lisa Fotios on Pexels.com

Thanks so much for all your insights Flora! If you’re not already, follow her on instagram @foodfitnessflora, facebook here, check out her blog, her twitter, and youtube channel for more! She also has a Personal Q&A video live if there’s anything else you wanna know!

Doing these Q&As has been such a fun process for me as well as people reading and requesting interviews, as I get to learn about jobs I’d never even known about growing up!

Hope you’re all able to check back soon as we have more exciting jobs coming up… it literally makes me want to live several lifetimes so I can try everything!

Until next time…

B xoxo