Happy Monday All!
Three From Me
This week sees a change for me. Following some feedback and conversations around the purpose of this newsletter and what you enjoy the most from it - I am trialing a new format - it’s going to be shorter, and snappier and hopes to provide you with a few little nuggets of inspiration to take you into the new week.
Working on yourself: I have been working with a coach for the last 2 months and the impact it is having on me is incredible. I wanted to share this because it is often easy to prioritise others and other things - but spending even just an hour a week talking to someone completely new and detached from your world can enhance your being completely. For me - this process has changed the sorts of conversations I’m having both at home and work, it’s changing how I view (and talk to) myself and giving me the confidence to go out there and explore what’s to come!
Drink more water: It’s a simple one - but drink more water. Even if you think you’ve drunk enough - drink more, and then some more. I start every day by drinking at least 1 large glass of water and aim to finish a litre in the first hour to rehydrate my body after sleep.
Multi-tasking mums, I see you: My son started crawling this week and I wanted to share my ongoing challenge of juggling work (all be it part-time) and looking after a super energetic little boy. Gone are the days of him chilling in the bouncer and watching me work, hello - crawling all over me during my client 1:1 sessions. Something I am working on is letting go of some of the pressure I put on myself ‘to get shit done’ and to really embrace and savour the time I have with him. Then come nap time - I move into work mode and use that time as best I can. I realise how lucky we are to have child care supporting us to both work for ourselves - but shifting this mindset and trying to live in the moment with him a bit more has helped my mood and stress levels immensely. For all those mamas juggling life - I see you, you’re smashing it, we’ve got this!
TRAINING TIPS:
I wanted to share some of my basic go-to tips that I base my training on and that of my clients. They sound obvious - but if you do these 3 things I promise you will begin to get more from your training.
variety but structure - a mix of strength, conditioning, and yoga/ flexibility is my recipe for a varied training plan. But make it structured if you can - focus on key movement patterns and plan when you do these in the week.
train in line with your body, how you feel, and if you are a woman - in line with your cycle - by this, I mean listen to your body. How do you feel? What does your body need today? This will look different for everyone so working with someone to help you feel what’s right for you could be really useful if you can.
FUEL your workouts - hydrate, fuel your runs, eat before you train if you can, and post-workout protein and carbs for the win. You are literally providing your body with the energy it needs to move.
LET’S GET MOVING:
Burpee Fun!
I have filmed a little burpee tutorial - along with some ideas for different variations of burpees to try - check it out below and see if you can implement some of these into your next workout:
L I S T E N I N G, R E A D I N G, L E A R N I N G
Listening to…
I’m heading to Ibiza in a few weeks to celebrate my pal’s 40th birthday and this mix is perfect prep for getting there. Ibiza is a special special place and I cannot wait to be back - get this mix on loud for your next workout, run, or even just getting some chores done - I promise it’s a goody!
*credit for sharing this goes to my rave buddy/ client Alice who sent it to me in her feedback notes for last week’s programming.
Reading….
I wanted to include this post I read this week - it reaffirms what I share at the top about working on yourself. You can’t fill from empty cup - prioritising yourself, even just for a short time each day will replenish those energy stores and help you tackle your day in the best possible way.
Learning….
Having been dubious about the noise around glucose monitors for the general public, this pod was a really interesting listen. I’m certainly not going to run out and buy one but Adrienne’s guest unpicks the reasons why they could be useful and perhaps more interestingly to me discusses topics like athletes training dehydrated and protein deficient and how we could improve these issues to maximize our training. I still believe that restricting or strictly monitoring any sort of data around nutrition needs to be approached with much care, sensitivity, and personalisation to avoid any unhealthy relationships with food developing, but I learnt here how data can help you make tweaks to your diet - such as when you eat, how you respond to different foods at different times - and if this can improve your well-being this could be useful.
R E C I P E O F T H E W E E K
I haven’t been able to cook this week and have really missed it - a thing of joy for me is planning my meals for the week and looking at recipes to try. I have got this one from Anna Jones on the menu for next week - I’ll post a review in my stories this week!
GRATITUDE
Home - for me, home is about feeling safe, grounded and calm. It’s about the people, as well as the environment. It’s about having space to think and be. For us - home is not one place right now, but being back in London this weekend has been magical - the familiarity, my friends and family, the streets and views and the energy - I love it all and can’t wait to spend the next few months in this place.
Shoutout to all of you, I have a little favour to ask you, dear readers. If you like anything you are reading please post about it on Insta or tell your friends to sign up to my newsletter! It will be awesome to help me grow this community and work with more people and I hugely appreciate it!