“What Does It Mean To Be Healthy?”

Upon starting my fitness account on Instagram, I was pleasantly surprised by how many young people also had accounts of this nature. Young people tend to get a bad wrap when it comes to health and fitness so I was interested in putting together a short film on what each individual understands the term “healthy” to mean.

Here is the link: https://www.youtube.com/watch?v=3KfxfnHMpkk

Enjoy.

Let’s talk CONFIDENCE

The thing I like about the word ‘confidence’, is that to almost every single person on the planet it could mean something slightly different. From body confidence, to personality confidence, to occupational confidence; all have different attributes and all have different results. As fitness is obviously a huge part of my life, confidence surrounding body image is the area in which I feel as though I deal in the most. It’s an incredibly tricky subject to discuss on social media, as due to affecting such a large majority of the online population it therefore tends to attract some rather controversial opinions. One of which I believe to be that those who choose to share their fitness progress are often met with phrases such as ‘showing off’ and ‘boasting’.

The idea of shaming those who post these types of pictures both saddens and confuses me. Firstly, any girl, boy, women or man who feels pleased with the progress they have made to both their body and their health surely should not be made to feel discouraged? They should be made to feel congratulated and subsequently full of high hopes to continue their journey. Secondly, social media is FULL of people sharing news about their school grades, university acceptance, new job offer, marriage, kids, a new house; personal things in which they are proud of. So, if this is deemed socially acceptable, with posts like these receiving handfuls of likes & supportive comments from friends and family then why is it not the same for fitness posts?

The reasoning I have for this particular difference is that body confidence is something which EVERYONE struggles with, no matter how confident you may seem on the outside. From children starting high school, to fitness models at the top of the industry, everyone has parts of themselves which they dislike and wish they could change. Therefore, when viewing a friends, colleagues or even a random accounts fitness progress it can be hard to be pleased for them without succumbing to the thoughts inside your head of ‘I wish I was that skinny’ or ‘I wish my legs looked like that’.

However, the picture you are viewing on social media is a post most likely chosen out of 20-30 others, impeccably posed and then edited to the best of the account owner’s ability. So, although some people accuse transformation pictures and gym selfies as being over-confident, the reality is that these pictures have undergone just as much self-scrutiny as a typical Facebook profile picture receives. Although the person is incredibly happy with their current progress in the gym, they still have insecurities surrounding their body and goals they want to achieve.

In my opinion, for every post in which it is clear that the person behind it is proud of something, we should respond with praise and encouragement. Your reception may be the difference in them deciding to continue to pursue the difference they want to make, or giving up.

Life Made Easier with Meal Prep

Summer in the UK is a big deal. Well, let me re-phrase, summer which actually represents a summer (aka the sun actually comes out) is a big deal. It puts the majority of the UK population in a better mood, makes for a better Instagram picture and also simultaneously turns said population into alcoholics, with “pub?” or “drinks tonight?” being frequent questions amongst thousands of group chats.

And although alcohol is your fitness stories worst enemy, it would be rude not to enjoy the rare occurrence of being sat outside in the sun with a #bev repeating “wow, it’s boiling isn’t it?”, applying the temperature filter on snapchat or tweeting “this weather” followed by a tick emoji. So, in order to stay on track with that summer body, a simple trick is to meal prep throughout the week so that you can indulge in these types of treats and not feel guilty.

Whether you’re at work or at home, meal prepping saves time, money and prevents you going off track by grabbing the nearest thing in sight when the hunger pains hit. I’m more of a grazer, so I tend to go for a three meals and then 4 snacks throughout the day. However, I am currently choosing to do a ‘slow bulk’, in order to bring back some of the muscle I lost from half-marathon training, so if you’re looking to lean out then three meals and two to three snacks will be sufficient.

I like to keep my meal prep interesting. You should look forward to the food you’ve got to eat- not dread it. Below I’m going to include an example of a lean meal prep and a ‘slow bulk’ meal prep, which can also be followed by those who are planning on lifting heavy weights on that specific day.

LEAN PREP

Breakfast: Spinach, Blueberries, 1 ripe Banana & Almond Milk Smoothie

Snack: Nature Valley Oat Bar / Primal Pantry Bar / Deliciously Ella Ball

Lunch: Protein | Healthy Fats | Greens

Combo 1: Chicken, Avocado, Spinach

Combo 2: Boiled Eggs, Walnuts, Kale

Combo 3: Tuna, Avocado, Lettuce

Combo 4: Salmon, Walnuts, Asparagus

Snack: Sliced Banana on Nairns Crackers with a drizzle of Honey

Dinner: Protein | Carbs | Vegetables

Combo 1: Chicken, Coconut Rice, Asparagus

Combo 2: Sea Bass, New Potatoes, fried Courgette & Tomatoes

Combo 3: Low-Fat Mince, Wholegrain Pasta, Tomato Puree & fried Peppers

Combo 4: Lightly Battered Haddock, Coconut Rice, Tomatoes, Cucumber, Lettuce

Snack (if needed): Two scoops of Swedish Glace Ice Cream

Water Intake: 3-4 Litres & 2 Peppermint Teas

 

‘SLOW BULK’ or HEAVY WEIGHTS PREP

Breakfast: Wholegrain Rolled Oats, Coyo Yoghurt, Blueberries

Snack 1: Pineapple Chunks, Strawberries & Raspberries

Snack 2: Rebel Kitchen Mylk Drink / Kombuccha / Coconut Water

Lunch: Protein | Carbs | Healthy Fats | Greens

Combo 1: Chicken, Sourdough Bread, Avocado Lettuce, Tomato

Combo 2: Tuna, Coconut Rice, Walnuts, Spinach

Combo 3: Salmon, Wholegrain Bagel, Low-Fat Cream Cheese & Asparagus

Combo 4: Sea Bass, Wholegrain Pasta, Chia Seeds, Lettuce, Tomatoes

Snack 3: Gluten Free Ginger Snaps / Nature Valley Oat Bar / Proper Corn Popcorn

Dinner: Protein | Carbs | Healthy Fats | Greens

Combo 1: Chicken, Whole Grain Pasta, Coconut Oil, Spinach

Combo 2: Poached Eggs, Whole grain Bagel, Avocado, Asparagus

Combo 3: Heck Sausages, New Potatoes, Chia Seeds, Green Beans

Combo 4: Low-Fat Minced Burger, Sweet Potato, Walnuts, Peppers

Snack 4: Paleo Blueberry Muffin, Blueberries, Strawberries, Swedish Glace Ice Cream

Water Intake: 2/3 Litres & 1 Peppermint Tea

Meal Prep is a great way to keep on track but it’s important not to get too caught up with it. Make sure you have 2 or 3 treats a week, enjoy these treats without feeling guilty and if you slip from prep don’t feel bad! Just enjoy the rest and be extra motivated to get back to it the next day 🙂

Click here to see my latest video of a KILLER glute workout and my moving to london blog.

How To Effectively Utilise Time Off

For those who are blessed, (or cursed), with having OCD over their daily routine, the thought of time off can be fairly daunting. The idea of relaxing and simply doing nothing is blissful in your mind, yet when it comes down to it you’re on edge, you feel unproductive and you cannot settle. I find that this situation is largely mind over matter, and over the years I have found a few ways to effectively use time off, yet still get the benefits of a well needed break.

Make a list of your goals

A great thing to do on your time off is to make a list of your goals which you want to pursue within the following weeks, months or even years. With your brain out of its usual routine this gives you more space to be able to think about what you ultimately want for yourself. Whether it’s an improvement in your health and fitness, progress in your career or simply to take up a new hobby.

Read, Read, Read

One of the most therapeutic, and beneficial, exercises you can possibly do for your brain is to spend an hour reading somewhere quiet. A novel, a blog, a magazine- it doesn’t matter what you choose as long as you are completely engaged with the text and have no room in your head to concern yourself with anything else.

Try something new

I’m not talking skydiving or becoming a vegan overnight, but something as simple as trying a new fitness class, testing out a new recipe or finding a new band or singer you love are all little ways to ensure you’re still feeling productive, but in a more relaxed way.

Revive an old interest

As well as trying something different to your usual routine, spending your time off delving back to something that you previously loved is also a great way to relax. With the stress of working, keeping fit and maintaining a social life there is often little room for anything else. Hunt down your old art supplies, guitar, camera, recipe books, tennis racket and have fun.

Try new products

With the limited timeframe in which you have to get ready on a day to day basis, time off can be a great way to discover and try some amazing new products. Buy some magazines, stalk Instagram, go to a department store and find the items which you have been telling yourself for the past six months that you ‘need to pick up’.

Treat yourself

Above all, the greatest indulgence with having time off is the ability to treat yourself without feeling guilty. You worked hard for this and you deserve it. However, for some this can be a hard task. If you struggle with your weight and you are wary to have a cheat meal or a night out because you might succumb to old habits, then treat yourself another way. Book a massage, buy yourself the staple handbag you’ve always wanted or arrange a weekend away. As long as you’re doing something to make yourself feel good, it doesn’t matter what it is.

Weekly Food Order & Healthy Meal Plan

Nothing in this world makes me more excited than the delivery man ringing to say my weekly food shop is here.  Being in university, I find that one big order based on meal plans for each day saves time, money and it prevents (most of the time) snacking on the student union shop’s chocolate aisle.

I usually tend to stock up on staple food cupboard items such as pasta, rice, eggs and any cereal or granola in bulk once a month, therefore my weekly shop mainly consists of fresh food. After following a pescatarian diet for the past month, I am now back to having meat, but I still want to ensure I am getting the same large portions of fruit and vegetables as I was having with the medetarian based diet. Therefore, I have planned my meals around a guideline of 1/4 of protein, 1/4 carbs and 1/2 fruit or veg.

Food Order

  • Eggs
  • Strawberries
  • Blueberries
  • Bananas
  • Koko Dairy Free Milk
  • Actimel Yoghurts
  • New potatoes with herbs
  • Gluten Free Pasta
  • Buckwheat Pancake Mix
  • Wholemeal Ciabatta Rolls
  • Genius Plain Bagels
  • Mixed Salad
  • Asparagus
  • Peppers
  • Sweetcorn
  • Tinned Tuna
  • Minced Meat
  • Cod and Parsley Fishcakes
  • Steak Burgers
  • Tilda Coconut Rice
  • Mixed Carrots and Peas
  • Smoked Salmon Slices
  • Nairns Oat Crackers
  • Roast Chicken Slices
  • Pears
  • Buckwheat Granola

I try to stick to breakfast, lunch, an afternoon snack and dinner. My meal portions vary depending on whether they’re pre or post workout, so if I’m going to the gym after breakfast I’ll have something small and energy fuelling then if I’m going later in the day I’ll have something bigger and then a smaller lunch.

Using the food order above, my meals this week will consist of:

Breakfast

  • Granola, Yoghurt and Fruit
  • Buckwheat Pancakes and Fruit
  • Salmon & Scrambled Egg Bagel
  • Mushroom and Spinach Omelette

Lunch

  • Sliced Chicken and Salad Ciabatta Roll
  • Tilda Rice, Salmon, Peppers & Asparagus
  • Cod fishcake, Spinach & Salad
  • Tuna & Sweetcorn Pasta
  • Sliced Chicken, New Potatoes & Peppers

Afternoon Snack

  • Blueberry, Strawberry & Banana Smoothie
  • Bagel & Prutella Hazelnut Protein Spread
  • Sliced Pear & Coconut Yoghurt
  • Sliced Banana & Honey Oat Crackers

Dinner

  • Low Fat Mince, Peppers, Mushrooms & Low Calorie Tomato Sauce
  • Fishcake, Carrots, Peas & New Potatoes
  • Ciabatta Steak Burger, Carrots, Peas & Salad
  • Salmon, Coconut Rice, Asparagus & Peppers
  • Tuna, Sweetcorn, Pepper & Spinach Pasta

how to stay motivated

Staying motivated is without a doubt the hardest aspect of reaching your fitness goal. There are so many temptations of nights out, takeaways and telling yourself that you’ll “just start next week”. Once you fast forward to 6 months down the line you enter a stage where you couldn’t imagine your life without exercising and healthy eating, so motivation comes a lot more easily. For those in the early make or break period here are a few ways to help you stay motivated.

Progress Pictures-  Try and take progress pictures of the area you’re working on every two weeks. It’s easy to get frustrated after a quick glance in the mirror where nothing seems to be changing, but when comparing a still image you will soon start to see a difference, even if it’s only small to begin with.

Cheat meal once a week- Having something to look forward to is key to staying motivated. Plan and buy your meal or ingredients at the start of the week so when you’re really depressed at the thought of entering the gym you can mentally picture your reward.

Find a role model- For me, having a fitness role model is what fuels a lot of my motivation. Most fitness models and ambassadors are active on all social media platforms, constantly posting pictures, videos and routines. Not only do these provide inspiration for your own workouts, but they also give you something to ultimately aspire to. I was lucky enough to recently meet my role model, Paige Hathaway, at an expo in Birmingham. Seeing her in person re-energised my motivation to a whole new level, making me even more determined to reach my goal.

Take exercise out of the gym- If once the summer arrives you become a full-time tan addict there can be nothing more painful than going the gym on a sunny day. Luckily, there are lots of different types of exercise you can do outdoors. Go for a long walk, a vigorous run or grab a friend and go and do a 20 minute HILT workout in the garden.

Buy an item of clothing a size smaller- Purchasing an amazing piece of clothing a size below what you currently are is a great way to stay focused on your fitness goal. Planning to wear the item for an event or special occasion ensures that for the weeks leading up to the event you will have to stay completely motivated by eating the right foods and enduring regular exercise in order to ensure losing weight.

Get up early to workout- It’s a well-known and obvious fact that your motivation levels are higher in the morning in comparison to the end of a working day. Making the effort to get up early and workout means that you are guilt free for the rest of the day, and because of the endorphins released during exercise you are also more likely to be in a better mood too.

Meal Plan- Having a meal plan is a big part of securing your motivation for the week ahead. A lot of the time people only resort to fast food out of ease and lack of preparation. By prepping your meals at the beginning of the week you are saving yourself a lot of time as well as the guilt of eating a bad meal.

Change your phone wallpaper to your body goal- Setting your phone wallpaper to a picture of your ideal body goal acts as a very successful second conscience. Whenever you check your phone you are reminded of your aspiration which, sometimes, is all you need in order to say no to that packet of crisps or give you that extra boost for going to the gym.

Keep track of routines- After consistently exercising for a few weeks you’ll soon find that for certain exercises you are able to do more reps or increase the weight. Keeping a record of the evolution of your routines is a great way to track your improvement. The proud feeling of realising your progress instantly boosts your spirits and massively contributes to your motivation.