3 fitness goals for 2020

fitness, lifestyle

January is in full swing, gym memberships are on offer everywhere you look & everyone is on a new diet. And as with every year it will be a few short weeks until the dark cold nights win & cooked hot food wins over the salad every time. (Side note before I get into this post if you’re on a new year diet in the UK right now and it involves eating salad in January walk away and find a diet that is far more suitable and sustainable because salads are not plus warm cooked meals can be just as healthy) another side note the previous sentence does not apply if you’re on a raw diet in that case I take my hat off to you because that is hard work! No one sets out with the intention of being that person that makes a solid week’s appearance at the gym followed by a few good sessions followed by one class per week followed by cancelling your direct debt.

There is a cheat that will help you stay dedicated and on track. Set SMART goals!!! Yes smart goals… if you don’t know what SMART stands for it’s;

Specific

Measurable

Achievable

Realistic

Time limit

You’re goals should tick each one of these! I want you to think hard about what your fitness goals are and why!!!

Don’t just say I want to be toned or I want to lose a stone… how do YOU want to look and feel?

A phone background of some woman’s abs who happens to be a PT and in the gym 5 days a week 2 hours at a time isn’t realistic if you’re a mom with a full time job.

If it’s not realistic then you’re going to lose momentum quickly when you haven’t seen any results by the end of January.

New Years 2020

Every year, I set a few fitness goals that I want to achieve back in 2018 I killed it and I was so happy with my body, in 2019 I wasn’t as dedicated to the cause & I wasn’t as realistic with my time.

So this year I have written down my 3 fitness goals for 2020 and I’m sharing them with you to help me stay accountable! (I swear by accountability & you can read about it here)

DO A PULL-UP

Okay this is actually on my list of 30 things to do before I’m 30 so I actually have until August to achieve this one. For someone who’s legs are relatively strong & has one of the strongest cores of everyone I know the lack of functional strength in my upper body is actually laughable

So this year, I’m pushing myself (pun intended) to cross-train a lot more & get on the rowers. That means more sculpt classes, weight training at the gym, and also incorporating various exercises that help prepare for pull-ups <fortunately I have a good plan that I started working on previously when I was training with Deon! (Check him out on Instagram)

Pull ups

FINALLY BE ABLE TO RUN 10k  (WITHOUT STOPPING)

I’m all for small wins to help keep me motivated and get the momentum going to help keep me on track. That’s why having a plan especially when it comes to something like running distance is super important.

Again I’m going for accountability, I’m taking my gym bag to the office I’ll be telling everyone I sit by that I’m going for a run at lunch even if they don’t want to hear it because that’s what will hold me accountable.

I’m also all about the recovery with this one, & recovery is right on trend in 2020. My aim is to run 10k without stopping so rest is important for my body to heal, there’s no point getting to 9k then being told not to run for a month because of shin splints just to start all over again. Shin splints are the real deal & I’ve suffered through them before but I don’t recommend anyone does this.

If you do start get early signs of shin splints ice rest and stretches are your best friend!

LEARN TO SNOWBOARD

So this goal started off as learn to ski, because well I can’t! I never went on ski trips at school because they were far too expensive & I HATE the cold even more so now I suffer with raynauds. A few months back now I was invited on a ski holiday however after saying yes but disclosing I can’t & have never been skiing it was suggest I shouldn’t go due to the high coast of equipment, lessons & clothing, also apparently it’s not fun if you’re on a baby slope & everyone else is on the big one. So I made a vow that this would never happen again & I looked into lessons. However…. way back when I had a PS1 I was obsessed with a snowboarding game & after some consideration decided I just feel like snowboarding is cooler so I booked the lesson & headed over to Sweaty Betty’s sale to get some stylishly warm clothing!!!

Sweaty Betty Ski

Sweaty Betty

& of course I’m always up for a day of new activities that help you stay fit & active. See fun & fitness it’s all about balance!

So there you have it, it’s out in the world now & before I head off to the gym  I want to address some of the cock blockers to achieving fitness goals;

  1. I don’t actually believe that I will do it – this is me and the pull up! When I was little I would try and do the monkey swings and NEVER could. My dad in all he’s kindness just said it’s okay they’re really hard. Now I know monkey swings aren’t pull ups but it’s all holding your own body weight ….
  2. I don’t envision myself accomplishing the goal – 10k!!!! Do I know I can survive 10k yes I do, but to do it without stopping…serious mind block! I don’t envision myself running none stop, when I picture myself running I envision headphones, sweat, stitch & getting out of breath. Maybe because my very first attempt to get fit was a 5 minute run that left me seeing spots feeling sick and due to no sports bra left a friction burn in my cleavage, but hey that was 5 years ago things change and I have a amazing bra that looks after the girls!!
  3. I don’t write out an action plan or make a plan if any kind- well guess what booking & paying for lessons or PTs or anything like that is sure as hell going to keep you accountable!!

Well of COURSE I can’t seem to reach my aspiring fitness goals with this kind of mindset!

The mind plays such a important part when it comes to fitness, there is a great deal of mind over matter!

What are your fitness goals for 2020? I’d love to know what you’re working towards!

-Tee x

2020 trend predictions

lifestyle

HAPPY NEW YEAR

2020 is finally here & as I like to be on the pulse when it comes to trends I wanted to put together a few of the trend predictions that should be on your radar in 2020.

Most of the trends have popped up in 2019 already but are really about to have their moment.

I’ve broken these down into different sections to make this easier for you to read, read all of them or just ones that are relevant to you. Take what you want & leave what you don’t but have some fun trying something new in 2020.

I’ve kept it simple with my favourite 3!

Fitness trends;

Important of rest; yes 2020 is the year of low impact and recovery training. 2019 saw PTs telling us that we need to rest at least twice a week. To help us get on board Accessories like compression boots are trending, and even recovery-focused studios and services like flotation therapy (there’s a great little floating spa in the Jewellery Quarter of Birmingham). Cryotherapy is up next also known as cold therapy. I’ve not actually tried this however while at Hoar Cross Hall recently I spent some time in a salt room followed by a ice cold shower with ice. I’m not going to lie I totally loved this, I mean not at the time but when I came out I felt so fresh! It was amazing! I’ve also taken to blasting the shower cold before I get out in a morning.

SURFING; although I’ve never actually been surfing I’m all for any activity that gets me into the water. There are going to be more surfing competitions, clubs not to mention it’s recently become a recognised Olympic sport! Don’t fancy getting in the open water? Or wanting to try it out without relying on the famous British summer you can also get check out new man made surf spots like The Wave in Bristol. If you’re hitting the water why not try a sustainable swimsuit made from ocean waste and reused yarn. Im in love with this one.

Wearable tech; between wearable tech and new apps there’s nothing you can’t track; sleep, heart beat, downloadable running maps etc. Information is power & according to some research having the information on our phones updating daily is keeping us motivated & on track. However be careful here & don’t get too reliant on these, they can be addictive.

Beauty & Wellness trends;

Aluminium free deodorant and I am so excited about this because I have spent the last 12 months trying to find a good aluminium free deodorant. So far I really rate the soft and gentle.

Redefining self care self care is obviously here to stay! But instead of the goal being to schedule it in I think the power of self care lies more with freeing up time & removing unnecessary pressure on yourself.

Food trends;

Plant based is here to stay! PB has grown massively in 2019 but it’s about to get bigger. Expect to see more plant based options, meat alternatives & green filled options in stores & restaurants. HOWEVER I stand by my number one rule here, you do you! Listen to your body, you don’t need to suffer for a diet trend.

Kombucha I’ve already wrote about how much I love kombucha here

Brussel sprouts yes that’s right I said SPROUTS! I’m not here this at all but the health benefits are undeniable & people are getting creative with cooking them.

So there you have it my 2020 trends, what are your predictions I’d love to hear….

Love

-Tee x

My 5 top running tips to get you going (again)

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Running, it’s the marmite of cardio.

It’s also one of the easiest things to get into if you want to look to start a fitness journey. It’s a low-cost and a quick way to kick-start your fitness game and you’re free to go at your own pace- literally.

Personally I have a love hate relationship with running.

I love that I can run anywhere. I love that I can run for any amount of time. I love that I can run solo. I love that I can run with a friend. I love putting in my headphones and getting lost in an audio book or podcast.

Here’s why, it’s scientifically proven that running (a little) each day has immense long-lasting health benefits; physical AND mental! I’ve talked a few times about how important I think exercise is and running has been proven to reduce risks of all kinds of conditions, such as high blood pressure and diabetes, and it reduces anxiety!

RUNNING MAKES YOU HAPPIER

Don’t believe me, check out one of the many books about running, Eat, Drink, Run or Running like a girl. Or my personal favourite Jog On by Bella Mackie , this book was so emotional and educational I ran everyday just to spend time alone listening to it.

Jog on

That brings me to another plus about running. I think we can all admit that as great as social media is it can be overwhelming and we all need a break. When you’re running (or swimming) you can’t be on your phone, it’s not possible. It’s an activity that gives you time to be you. Whether you shut yourself off to mysterious c and your own thoughts or you get lost in one of the million audio options available.

Running is you time.

Whether you’re a beginner keen to break into the running world or a marathon pro check out the below tips for staying motivated and looking after your skin all year round.

Tip 1: A new top never hurt no body

It’s an undeniable fact we all love nice new things, and when our clothes fit we want to show them off. Running can be quite self conscious especially to start with so make sure you’re comfy.

Also don’t forget the high impact bra. Honestly years ago when I decided to get fit I thought I’d try running because it’s free… I lasted 10 minutes running around my block twice VERY slowly and I had no sports bra and I was well let’s say blessed in the chest.

By the time I got home I collapsed on the sofa, the world was spinning and my cleavage was red raw and bleeding slightly where my bra had rubbed and my boobs had bounced. It took me a while to get back out there after this.

Sports bras

Tip 2: Start Running

Nobody’s expecting you to run a marathon next week, and if you are signed up to I’m sure you’ve been training for a while. Point is talking it slow to start and building up is natural. There are so many great apps to help you get started like coach to 5k.

If you want to start running, you need to actually start to run,

If my first run story above doesn’t help listen to jog on, each chapter is an inspiring look into how Bella Mackey built up her distance by running up and down a ally way each night.

Start easy with 10-30 seconds runs, followed by a 1-2 minute walk for the whole duration of your first run. Remember it doesn’t matter how fast you’re going or how many times you stop. You’re lapping the people sat on the sofa.

Tip 3: Your skin is suffering with you

Most people don’t think about this but I’m crazy when it comes to looking after myself and I know for a fact that running in the sun, in the wind, in the rain etc whatever the weather my skin is going to suffer. Always match your skincare to the season. In winter you’ll need thicker moisturiser to stop your skin drying out and always wash your face after.

Don’t forget the SPF… I get this is easy to forget on overcast rainy days. However UVA and UVB are still always present and if you want to keep that workout glow wrinkle free a layer of SPF each day goes a long way!

Tip 4: Fuel Your Body

Want your body to perform? Fuel it right!

Food for me is so important not only do I love getting in the kitchen but I’m always looking how I can incorporate food that’s going to benefit my body.

Sugary sweets and fizzy drinks will not give you the energy you need to get through a run, there’s no nutritional value here so you can’t expect to gain anything (apart from a couple of unwanted pounds) by eating them.

Always think vegetables and fruit. Bananas are a great pre run snack (I may sneak some peanut butter on there as well).

The most important thing your body needs from you pre and post run… water.

Tip 5: Just do you

just do you… May be some of the worlds greatest advice and applies to every situation in life.

If there’s someone over taking you, or some annoying car going slow beeping its horn while shouting at you. Yes it’s uncomfortable and no person should be subjected to that, but just keep going. Just do you. Remember your why and even on the worst days, you’ll feel better for putting on those trainers and getting out the door.

Want to see your progress? Keep a journal or use an app like Strava, it’ll will track your map give you insights into your run and you can make notes and add pictures.

I hope these simple steps help get you going or remind you of the basics that can easily be forgotten (although I’m never forgetting the spf!)

What’s your top tip for running?

Leave your comments below…

Love,

Tee

Accountability & how to do it.

Don’t sweat it!, fitness, Health, intention, life hack, lifestyle, must do

I can’t be the only person that seems to be living life at 1000 WTF’s an hour right?

Honestly, life is a juggling act right now, please don’t think for one moment I’m complaining because I know I asked for this to come into my life and therefore I’ve fully accepted it. However it’s still a lot of plates to keep spinning all at once, and I know I’m not alone.

Work work work

You’ve seen the people posting gym pictures, flashing abs like ‘Hey look at me I just spent 1.5 hours in the gym and now I’m going to eat pizza!’ For those people that’s great and yes you deserve pizza but for the remainder of us, those with kids they have to pick up after being at work all day then entertain and clean up after, or if like me you work full time, study and write a blog or maybe you work two jobs (double hustle) maybe you commute across the country, or you’re just so slammed at work right now under staffed and passionate about what you do that you’re willing to work 50 hours + All of this while keeping on top of the everyday life expectancies of us all such as maintaining social lives, eating, and yes you know it… WORKING OUT.

It’s freaking hard work!!!

For all of us!

That’s why I wanted to talk about not only intention, but how I hold myself accountable. FOCUS GOES WHERE ENERGY FLOWS

Last year my job was not demanding at all, and I wasn’t studying. I had the luxury of going to bed at night sleeping for 8 hours feeling refreshed waking up going to the gym doing my 9-5 job heading home cleaning and food prepping. It was so easy it was boring, that said when I went on holiday last year, I honestly looked the best I’d ever looked.

Now my job is so much more demanding but engaging and fun, I’m studying a minimum of two hours a day, looking after a house hold and still trying to balance my meals and workouts, and honestly some times I just don’t want to go to the gym!

Now to give you an idea my weekly workouts include the below:

• 3/ 4 x weight training

• 3 x lunch time runs

• 2 x Pilates

• 1 x yoga

Exactly… no surprise it’s rare I actually successfully accomplish all of this a week, but that’s all changed!

Multiple workouts

Here are a few of my tips that have helped me stay accountable for my workouts:

1. Schedule it in! Yes that’s right I’ve started to schedule in my diary when I’m working out, not only that but I get specific, real specific. If I have to think about my workout and start to make decisions it’s easy to talk myself out of it. What do I want to train today? Well not really anything so I won’t bother. Where do I want to run to today? Maybe JQ, or Mailbox or JQ or Mailbox… Oh I don’t have time now I was too busy deciding…. Take the decision making out of the equation! My diary already has my workouts scheduled in and what I’m doing, where and when. Added bonus it means I can make sure I’ve got the right meals planned to help recovery. Run days I make sure I have plenty of carbs to come back to, whether it’s my favourite ‘sausage’ and pasta dish or my home made Vietnamese ‘chicken’ vegetables and rice.

Daily plan

2. Buddy up! 100% unless I genuinely feel awful I’m not going to let a friend down when it comes to a session. If you agree to train with a friend you’re holding each other accountable and helping one another. Don’t make some wishy washy plan, like ‘errm yea maybe. I’ll be there for like 7ish?’ NO! Set a time, agree a workout. Now somebody else has had to ensure they align their leg day with yours, it’s just rude to let them down now.

3. Tell the world! Okay you don’t have to announce it on social media, but if you can’t get a buddy for a day tell a friend what you’re doing and when. My cousin and I do this sometimes, I’ll message her and say ‘hey I’m training legs nice and early tomorrow!’ Every time she’ll text me around 8, ‘how was your leg session?’ Checking in with someone helps hold you accountable.

I hope you enjoyed these few tips, they’ve really helped me especially since hitting the books again. What do you do to ensure you stick to your workout? All motivation tips accepted here!

Comment below.

Love

Tee

x

I got stitch… duh!

fitness, Health

Hi again, it’s been a while since I’ve done a full blog post so if you haven’t seen on my Instagram I have recently signed up to run the Birmingham half marathon. Yes I know it’s not until October but I thought while the motivation was fresh I’d start some basic training and get myself into running, fortunately for me there’s a small group of people in my office that do this for fun at lunch. Madness I know running instead of eating but I’m actually starting to enjoy it 🙋🏼‍♀️

From one everything girl to another… You know that rule ‘thou shall not eat an hour before you go swimming’ (or something like that)? Well turns out it applies to running also!

I’ve recently started running at lunch with a small group of people in my office and also seem to get a stitch. Turns out it’s that pre-run snack I’ve been munching down me, 15 minutes before I head out!

Life hack: you should leave a large meal for up to four hours to digest before you go running and a snack 1-2 hours.

Lesson learnt…when running I need blood in my legs not still digesting my food. The body is an amazing thing but it still has limitations. I  love food so planning my workouts around my food plan is my idea of fun (yes I know I’m a nutrition geek!), getting in the kitchen cooking/ experimenting and knowing what food best to help recover after I train is an additional benefit.

Pre-run snack try and aim for slow releasing carbs to keep your body going we all know oats are a great source of energy and for anyone that says ‘I don’t like oats?’  I don’t believe you! There are so many fun delicious ways to eat oats you just have not found a way you enjoy yet.

My cousin Sara became a porridge connoisseur last year with a multitude of fun ideas and each bowl was a work of art.

Personally, my favourite part about my run, post run meal! Running uses up so much energy it’s important to get your carbs in post run to provide your body with a new energy source along with some protein.

Post run (or any work out) meal of the week:

• Red lentil pasta (you can get this in most super markets).

• Chicken sausages (I’m currently on a two week vegan challenge & have switched these for vegan friendly Linda McCartney sausages and they taste just as good!)

• Garlic

• 1 tin chopped tomatoes (I like the one with the herbs infused)

• 1 chilli

• Mushrooms

• Paprika.

This is such an easy meal prep idea the night before and a great refuel meal!

Simply cook your pasta and sausages to the instructions. I fry off the mushrooms until brown then add in all the other ingredients, once cooked stir in pasta and chopped up sausages. 

Not a fan of pasta? Noodles work just as well as you can see. I use Myprotein zero noodles they’re great when you’re high on carbs already that day.

What’s your favourite post work out meal?