The new wellness craze… spirituality?

architecture art beautiful buddhism
Photo by Pixabay on Pexels.com

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!

ancient architecture art asia
Photo by icon0.com on Pexels.com

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.

shallow focus photography of multicolored floral decor
Photo by Artem Bali on Pexels.com

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

woman sitting on brown stone near green leaf trees at daytime
Photo by Min An on Pexels.com
Advertisements

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

abundance agriculture bananas batch
Photo by Pixabay on Pexels.com

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

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

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

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

Why did I ‘stop’?

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

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

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

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

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

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

Positive lasting effects

planet earth
Photo by Pixabay on Pexels.com

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

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

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

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

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

So there have definitely been some positives!

Fundamental philosophy

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

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

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

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

B x

#8 Inspire Interview Series – REBECCA KING – Lawyer (Associate at one of the Biggest American Firms in London)

Sorry it’s been a little while since the last Inspire Interview… today’s is completely different to the careers we’ve spoken about before, which is why I love doing this series so much… there are so many amazing people doing cool jobs in all kinds of different industries, and talking to everyone about it is great just for me to be nosey, let alone share with you!

book shelves book stack bookcase books
Photo by Pixabay on Pexels.com

I know law is something I get asked about a lot – how do I fit fitness around life as a trainee, for example, so I thought I’d go right to the source and give you a fully qualified lawyer on how she balances all things work, life, workouts and play!

Today’s interview is with the kick ass Rebecca King, who I actually met through our mutual obsession with KOBOX. She very kindly answered some questions on life as a lawyer in one of the biggest US firms in London, and busts some myths about lawyer life, not least that you have to do law at uni  – she did THE COOLEST undergrad degree ever… so without further ado –

B: Can you tell us a little bit about the area of law you work in…

R: I work in Debt Capital Markets on bond issuances (for corporates, banks and sometimes sovereigns).

B: What made you become a lawyer? How did you get there – did you do undergrad law or convert later?

R: To be honest, I just thought I’d be quite good at it! I didn’t study it as an undergrad, as I wasn’t 100% decided and knew I had the option of converting later. I studied a subject I loved but doesn’t have much in the way of traditional job applications outside academia – Archaeology and Anthropology. I focused on Biological Anthropology, the study of how humans evolved – I even met Jane Goodall once when she gave us a primatology lecture. I also took papers in Ancient Egyptian Religion, which I’ve always been fascinated by, although I chose not to make Egyptology my main focus because I’ve never been great at languages. If you think French is hard – try hieroglyphics! (I did. I was crap.)

I combined that with some legal work experience and vacation schemes, and I was offered a training contract with my current firm just before I graduated from Cambridge – they then sponsored me through law school.

B: Can you describe a (working) day in the life of RK?

R: As you know, hours and work can be so varied! Officially our working hours are 9.30 till 6 and recently my department has been relatively quiet so that’s been about when I get in and out. I’m about to head to lunch, and today so far I’ve sorted out some postclosing matters for a deal that closed last week, had a kick-off call for a pro-bono matter, reviewed and updated our internal memo on listing procedures for the London Stock Exchange and attended our department quarterly meeting. A pretty average morning!

B: What advice would you give someone looking to become a lawyer? Any advice you were given en route that was helpful?

R: I’d say that the subject of your undergraduate degree doesn’t really matter but your grades and outside interests really do. If you’re a non-law undergrad like I was, you’ll need to prove you’re serious about law even though you actively chose not to study it for your degree, which can be tricky! Definitely get involved with your university law society early on and attend recruitment fairs and law firm presentations, and apply for vacation schemes or open days as soon as you’re eligible – once you’ve attended one, it’s easier to tick that “genuinely interested” box and be accepted for more.

Also – and I think this is true of any industry, not just law – it’s infinitely better to just submit five job applications that you’ve really thought about and tailored to that particular firm than fire off fifty identical cover letters and CVs. Believe me, these firms receive thousands and thousands of identikit applications and anything they think you’ve copied and pasted will be promptly set aside.

B: What are the biggest misconceptions about being a lawyer that you think are out there? Any myths you want to bust (or confirm!)

R: That all lawyers go to court! My sister is at a different firm that specialises in arbitration, and goes all the time. I’ve never set foot in a courtroom outside of a school trip aged 15. I work on deals, not cases!

B: Best and worst bits of the job? Biggest challenges?

R: I work with some great people! Almost all the lawyers I’ve ever worked with have been really clever, fun and interesting people. There’s definitely a certain drive and perfectionism we all have in common but my department is a great place to be and I met some of my absolute best friends through work.

I think the biggest challenge for me personally is the variability of hours. As I’m in a transactional area, I can have two weeks of past-midnight finishes followed by two weeks where I barely bill any time at all. When your bonuses and performance reviews put a lot of emphasis on whether you hit an hours target, slow weeks can be really demoralising and on the flip side busy weeks can mean cancelling really important plans. People tend to be very understanding but ultimately the client calls the shots, and if there’s work to be done and no one else can do it, you just have to put plans aside.

B: I’ve found that people really stress about training contracts (and I know the numbers are tough!) but personally I found being a trainee waaaaay tougher than the application process… any thoughts on coping with the journey to working in law, since it can be super long, super competitive, and of course isn’t always peachy when you’re on a very late deal…?

R: Personally, it’s easy for me to finish a tough week and just flop on the sofa for six hours straight on Saturday and binge watch a show because I’m tired. If you’re like me – my advice is to try not to do that too often, as I’ll then get to Sunday evening and feel like the weekend was wasted. I always try and spend some time with friends, do a workout class, book an event or, if I am sitting in front of the TV, I’ll work on one of my costume projects at the same time – it’s a creative outlet and making something gives me a sense of achievement, even if I did it while watching Netflix! It’s different for everyone but basically my advice is – if you don’t have much time off, really make sure that the time you get to yourself you’re putting towards something or someone you love, rather than just spinning wheels waiting for the next work email to come in or Monday to start.

B: How do you relax and wind down outside of work, and look after yourself generally? Anything that particularly helps you stay balanced?

R: I have a lot of hobbies and interests, and making time for those is really important to me. I love reading – history, true crime (I stayed up till two last night reading the Ted Bundy biography “The Stranger Beside Me” and barely slept a wink!), trashy regency romance novels, fantasy and sci-fi. I’m also listening to podcasts at the moment on my commute – my favourites include “You Must Remember This” (on the forgotten scandals of Hollywood), “My Favourite Murder” and “The Soundtrack Show” (which analyses film soundtracks). TV-wise I love Westworld, Game of Thrones and anything David Attenborough.

I’m also a huge Star Wars geek and in the last couple of years have got into cosplay, so I love researching and making props and costumes in my spare time and attending comic conventions, and I even take lessons in lightsaber fighting! It’s basically a fusion of kung fu and tai chi, except instead of wooden practice swords we use plastic ones that light up. Other sports and activities I love are Kobox (obviously!), skiing, diving, yoga, pilates, hiking and golf. Some weeks I’m busier than others, but for me balance is when I’m happily busy at work but with time for my interests and seeing friends and family.

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

R: Best: people don’t dwell nearly as much on the criticism they give you as you do. I think particularly in law, we’re such perfectionists that any negative feedback can really knock us. Take it, learn from it and try and move on – because the chances are that the person who said it hasn’t thought about it since they did!

Worst: “You can’t wear dangly earrings to work!!” My mum was an incredibly badass accountant-turned-banker in the 80’s when the City really WAS a man’s world, and any sign of femininity was seen as distracting or a weakness – this classic quote was from my first day at work when I was going to wear drop earrings. I don’t think she realised when I started my TC in 2015 how much the world, and corporate dress code in particular, has changed from “her day”. The fact our firm has casual Fridays continues to amaze her, as does the fact I never wear suits (stretchy jersey dresses for the win!)

B: Do you feel like workouts impact how productive you are at work?

R: 100%. I always try to work out in the mornings. It wakes you up, it gets your metabolism going, it clears your head, and ultimately I think it’s great to start the day with a bit of me-time – whether it’s yoga, running or, in my case, punching the hell out of something heavy to some really loud music.

B: If you weren’t a lawyer, what would you be and why?

I honestly don’t know! I always have loved writing and secretly wanted to be a novelist, but I realised early on I wasn’t suited temperament-wise to such a solitary and unpredictable job. I also occasionally daydream of being a guide at a safari camp! Spending all day in the bush and then the evening round the fire with a glass of Amarula listening to the sounds of the wild and chatting to guests from all over the world sounds pretty fun to me. Having said that, I’d probably make it about three weeks without internet access before hotfooting it back to London.

B: Any role models career-wise (whether in law or not)?

R: My mum! She was the first in her family to go to university and then trained as an accountant as one of five women in a class of over 100. She then went into banking and made way more money than my dad for the first 10-15 years of their marriage (which was very unusual then). She ended up giving up work completely to look after me and my sister about the time I started school, but my parents were married for 10 years before they had kids, so she fit in a pretty incredible career before deciding to make that change. People are always shocked to find out my parents’ house is in her name! She’s incredibly driven and hard-working and is an example I try (and fail, a lot of the time!) to live up to.

B: Fave restaurant in City – any great places to take clients you’d recommend people?

R: I go to the Ned a lot and really like their restaurants, but if I’m not eating there I’ll usually head back towards Chelsea to have dinner. Mossimann’s, which is a dining club set in a gorgeous converted church in Belgravia, is the ultimate favourite – unfortunately I can’t go without my dad, as he’s the member, but I always beg to go there on my birthday! I love Rabbit, on the King’s Road, which does incredible seasonal British food tapas-style, and nearly died of happiness when they opened a Sticks ‘n’ Sushi less than two minutes walk from me!

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

It’s kind of abstract but that little fist-pump moment you get when you’ve absolutely nailed something. Whether it’s at work or not, the aim for me is for life to have more fist-pump moments than “d’oh” or “loo cry” moments.

**Quickfire Round**

Fave KOBOX combo – I know you go a lot 😉

Uppercuts. When I hit the bag hard enough that it jumps up, it makes me feel like Captain Marvel.

Pancakes or full english?

Full English for sure, I’m a savoury girl!

Burpee or bear crawl?

Oh Christ. Is Miranda reading this? Bear crawl! Definitely bear crawl!

Nature or nurture?

You can’t ask a former anthropology student that question, she’ll spend three weeks agonizing and then give you a 12-page essay that doesn’t even answer it! Like any true-crime aficionado, I’d probably say mostly nurture. But as a cat owner, nature certainly can’t be discounted.

Martini or cosmopolitan?

Martini – I like a citrusy, dry one with a grapefruit twist. But I’d choose a good margarita over either!

Talent or hustle?

Hustle.

Fave latin phrase from law-school?

In vino veritas – definitely learned during law school, although not actually during lectures…

Chocolate or cheese?

CHEESE.

Louboutin or Jimmy Choo?

Louboutin, as long as I’m not walking far.

Fave legal drama?

Does Judge Judy count?! Funnily enough for a lawyer I’ve never watched Suits or The Good Wife or anything like that. But my mum always has Judge Judy on somewhere in our house so I have a soft spot for her.

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

Marry Miranda, obviously. Hug Joe or Jesse. Water-balloon Jacob (This is 100% revenge and I reserve the right to revise this when he’s back on the timetable permanently!)

Fave movie?

Hot Fuzz!

It’s your last EVER meal of your life. What do you go for?

Christmas lunch followed by my mum’s EXTREMELY boozy raspberry trifle! With wine. Lots of wine.

Hope that was a useful insight into lawyer life – Bekky is definitely the coolest lawyer I know. Catch her at KOBOX in City most weekdays 😉

B xoxo

 

Dealing with anxiety & stress over Christmas

Christmas is coming…!

So everyone loves a bit of Christmas, right? Mulled wine, fairy lights, chocolate everywhere, epic roast dinners… but it also is the time of year where you’re expected to see EVERYBODY before the New Year, party every Thursday, Friday, Saturday, and then the day itself can be a political hotbed of family in-fighting!

macro shot photography of tea candles
Photo by Lisa Fotios on Pexels.com

Or may you have to do a lot of travelling. Or see relations you’re not hugely cool with. Or maybe you have eating issues, or social anxiety and the pressure is just too much.

I get it – our family is craaaaaaaay and this year we’ve opted to hole up at home in London, just me and the Boy and not do the big stressful family tour thing!

I also used to have an eating disorder as many of you know, and now I’m doing #100DaysSober I have had to turn down a LOT of alcohol at client drinks and office and general Christmas parties over this period.

Top tips for staying sane…!

Read on to discover my fave mental and physical wellbeing tips for the festive season, including mental health, food, fitness, alcohol, eating disorders, office parties, and family politics…

Just say ‘no’ to FOMO.

You don’t have to go to every party. Or if you do, you don’t have to stay until 2am. No-one has a gun to your head. Prioritise what YOU want. It’s hard at first, but when you get used to it, it’s empowering.

If you don’t want to go to something, apologise and suggest meeting up at a time more convenient for you (be it Jan, Feb, March, whatever!)

You can be polite and still take care of yourself. And remember: you are responsible for your actions, but not for anyone else’s reactions. That’s on them.

A therapist told me that once and it’s changed my life.

Make some time for you

Remember to schedule in some down time to treat yourself, be it some time to have a long bath, or lie-in, or read alone… whatever you need to re-charge so you don’t feel totally frazzled.

You do you, no explanation needed

If you don’t want to drink alcohol, or eat something, you don’t owe anyone an explanation. A smile and ‘no thank you, I’m fine,’ should suffice. If people push, you can firmly say you don’t want to talk about it.

If you’re hosting parties, take note:

  • Don’t ask people why they’re not drinking alcohol. It’s not your business.
  • Don’t ask people why they’re eating / not eating something, or make comments about them being ‘good’ or ‘bad’ or ‘treating themselves’ or ‘behaving’ or ‘staying on track’. It’s not your business, and if people do have eating disorders / disordered eating, this is supremely unhelpful.

Meditaaaaaaaate, meditate, meditate

It doesn’t have to be hippy-dippy. Even 5-10 minutes a day on an app like Calm, Headspace, Buddhify or Happy Not Perfect can help you reset, destress and relax. Breathing deeply taps into your parasympathetic nervous system (your ‘rest and digest’) system.

Take the pressure off

Remember, perfection is impossible. There’s no such thing as a perfect Christmas. People may not always get on 100% of the time. Things go wrong, turkeys burn, dogs eat the Christmas cake… c’est la vie.

Try to enjoy spending time with family, time off work, time eating amazing food, and stop expecting a chocolate box picture perfect Victorian Christmas with angels singing, family looking angelic and not annoying each other… don’t set impossible standards for it to live up to.

Eat mindfully

Christmas is a time to enjoy food. Enjoy it for what it is and don’t stress about weight. The trick is to try and eat when you’re hungry and not gorge when you’re full, or keep picking at quality street.

Savour your food. Focus on the smell, taste and texture. Have whatever you like – but just take it slow, chew it, enjoy it, and stop when you’re full – you can have more when you’re hungry again! This ‘naughty’ mentality means people binge because they feel Christmas is a free pass to be bad, but in reality there’s no good and bad – you just need to listen to your body and appetite, and not go overboard.

Over Christmas, yes there’ll be more off types of food you’d usually try to moderate better – chocolate and cake etc. That’s okay. Don’t sweat it. Just try to eat as mindfully as possible, and focus on getting those vitamins and minerals in as well – lots of veggies with that roast!

Alcohol… *mistletoe and wine*

If you drink alcohol, try to make sure you’re drinking mindfully and enjoying it, not downing the bottle…! And fundamentally, keep hydrating with water as much as possible.

Ideally I guess don’t drink, or limit it to very small amounts, as studies now show there’s technically no ‘safe’ amount of alcohol, but realistically people will drink, and life is for living and enjoying so just drink in moderation, stay hydrated and be safe!

Just remember, alcohol can make you more jittery and anxious, so consume with caution!

Move!

I’m not saying you need to rigorously gym over Christmas, but regular walking and a home workout or two (use this site, or apps like Sweat with Kayla, or free youtube videos!) can get rid of that stress and/or lethargy that can accompany the Christmas period. A crisp, Christmassy walk outside in the cold can really clear the head!

Movement is super important for stress, anxiety, depression and mood disorders as endorphins are nature’s happy pill!

Take a deep breath and walk away from family politics

Christmas gatherings aren’t the best place to thrash out serious issues*. Try to smile it out and not engage. Leave the room if you need to. If it’s normal family annoyances and feuds, breathe deeply, go and meditate or walk for a while and move on. You can argue later when you’re calmer, and not in front of all of your relations and likely to upset yourself and multiple others. (Unless it’s very serious: see below!)

*Obviously some things are intolerable, whatever the time of year. So equally take care of yourself, be safe, and you can and should just leave or walk away if something is dangerous or damaging. It’s okay to put yourself first.

Practice gratitude

Christmas should be a time to reflect on the year and all you’ve accomplished and everything amazing that’s happened, and to enjoy time with family and friends.

(I’m not religious so that’s it for me anyway! If you’re religious I guess it’s extra special!)

Be grateful – for family, friends, presents, food, a roof over your head, an income, a job, your body, the clothes on your back… when you’re truly feeling grateful it’s hard to be properly stressed, and there are people out there far worse off than us. Perspective is all it takes. There’s a lovely meditation called ‘The Universe’ on the app Buddhify, which helps put everything in perspective.

Lots of love & merry Christmas!

B

xoxo

 

 

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

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

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

Zen-up your life & feel better for Fall

Sweat

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

Snooze & hydrate

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

Break free from the desk trap

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

Get ruthless with social media – detox those screens!

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

Cut the caffeine (sorry!)

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

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

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

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

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

Fresh air ‘n’ breeeeeathe

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

Just. Say. NO.

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

Ditch public opinion & love yourself

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

Re-prioritise… the good stuff

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

Nostrils, nostrils, nostrils (pranayama baby!)

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

Be curious!

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

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

B xoxo

 

 

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!)

 

 

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

i hate nothing about you with red heart light
Photo by Designecologist on Pexels.com

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…

 

woman in white bridal gown meditating
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

food chicken meat outdoors
Photo by Tookapic on Pexels.com

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

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

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

lion painting
Photo by Jakob on Pexels.com

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

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

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

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

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

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

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

What’s wrong with believing anecdotal evidence?

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

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

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

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

Anecdotal evidence is an issue because:

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

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

Trolling

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

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

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

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

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

Are we done now…?

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

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

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

be nice

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

B xoxoxoxox

 

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

lou3
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.

lou

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!

woman balancing
Photo by antas singh on Pexels.com

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

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

Social media

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

Book classes!

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

Make sure you’re doing workouts you love

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

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

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

Set some goals that make you want to progress

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

Be honest: are you making moves or excuses?

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

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

Schedule workouts like you would meetings

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

Remember your why

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

Eat well for energy

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

A spoonful of caffeine helps the workout go down…!

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

Playlists are key

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

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

B xoxo