What to do when you’re having a panic attack

Your hearts racing out your chest but for no reason. Heat is rising through your body. You feel like the world is actually closing around you. In fact, this might be you dying.

If you’ve experienced those feelings, then you’ve had a panic attack. Panic attacks can rise out of nowhere and are often a way of our body outletting anxiety. The human body hasn’t caught up with modern day yet and therefore we still have our caveman “fight or flight” ready at all times. We are always ready with adrenaline to run away from a lion. But what if you’re just on the bus and this kicks in?

Here’s what to do when you’re having a panic attack-

Now first of all, I’m not a professional but with 10 years of suffering from panic attacks, I seemed to have worked out what works for me and what doesn’t.

1). Acknowledge what is going on- The first step is to remind your mind and body that everything IS okay and you are NOT dying. Despite the physical symptoms you are feeling, remember it’s just a panic attack. Remember that your mind and body are connected so tell your inner self there is no need for a reaction right now. This is step one.

2). Use an “ocean breath”– Now the supposed way to overcome a panic attack is to take deep breaths, but personally, this only leads to more panic and makes me feel light headed. The real way to help your breathing it to use an “ocean breath”. This is where you constrict the back of your throat and make a noise as if you are very quietly snoring. It’s something I learned in yoga and it really helps to bring my mind and body back to the ground. If you research “ocean breath” you will find lots of information on it. I hope this works for you too.

3). Distract your mind with something completely different- When having a panic attack it can be really easy to think about everything bad in the world that makes you panic. You catastrophise everything and think of anything and everything bad that could happen. It’s important that you stop this. Try to think about something different that you can get your mind into. Think about your favourite day out. Where would you go? What would the weather be like? Who would you go with? What would you eat in the day? Or something which I often do is think about what presents I’ll get people for Christmas. It’s random but it means I’m thinking deeply about something completely unrelated to panic. It’s a type of mindfulness and for me, it really helps.

4). Think rationally about your next steps– For me, one thing which would trigger my panic attacks was the tube. Being underground on a train and knowing I couldn’t just run off when I needed to was my worst nightmare. So I would think rationally about what was next.

Okay, so my next stop is ….. after that there are only 2 left. After that I will walk off and be in the fresh air. If things get really bad, I can get off the next stop and walk.

Another scenario. You are in a meeting and start having a panic attack.

So I have 15 minutes left. That’s okay. After that I can leave and get on with my day. If things get worse in the next 2 minutes, it’s okay because I can leave, I am in control. If anything bad did happen there are people here to help.

As hard as it is at the time, try to BE as RATIONAL as you possibly can. You will slowly find yourself feeling less panicked.

5). Look after yourself for the next 10 minutes– Remember your body has just gone through a lot. Get a glass of water, sit down and just compose yourself for a few minutes. Don’t waste your breath talking/explaining yourself. Don’t get your heart rate up again for no reason. Just take 5 minutes to sit and be calm. This is key.❤️

So there’s my 5 steps on how to cope with a panic attack. Please remember that there is not always a reason for a panic attack, it just happens. So don’t waste your time worrying about how and why it happened. Look after yourself and please try to go through my 5 steps. Also whoever is suffering with this right now, please understand that it gets better. It has done for me and it will do for you. Thanks for reading and lots of love.🤍

How to enjoy Christmas without any pressures

For most people Christmas time is good. It’s full of joy, eating lots of food, seeing family, watching TV, socialising with friends and receiving and sending exciting gifts. But for some people Christmas is a hard time.

I try to be really positive on this blog but I feel a massive responsibility to address the struggles that come with Christmas, as well as the good things. I want to help those struggling and bring back some light to at least one person’s Christmas this year.❤️

Anyway, today’s blog is all about how to enjoy Christmas, despite struggling with the pressures it often brings.

1). Stop trying to “Be happy on the day”- I don’t know about anyone else but when you live with anxiety, a massive, exciting event can become stressful. Not because of the organisation but because of the pressures to meet the “ideal” in your head. It HAS to be the perfect day, you HAVE to be happy all day and you HAVE to look your best. STOP trying to make this happen. Once you surrender to what will be, the day will become even better than you imagined. Relax, be excited and remember that Christmas Day doesn’t have to be perfect and you don’t have to be perfect either. If you are feeling a bit anxious or low, that’s okay. If you burnt the turkey or are late to your family gathering, that’s okay too. Let the Christmas period be what it will be and you will have an even better time than you imagined.🥰

2). Don’t do things that make you unhappy because it’s “Christmas”- By this I mean, if seeing certain family members or friends is bad for your mental health, don’t force yourself to see them. Just because it’s Christmas it doesn’t mean you shouldn’t put yourself first. Do what’s best for you this Christmas and every other day of the year.

3). Don’t think you have to be recovered in time for Christmas- It sounds silly but honestly the world puts so much pressure on us all around this time of year…New Years resolutions and “what have you achieved this year?” But please don’t pay to attention to any of this. We all go through life at our own pace and recovery is a unique journey for everyone. Don’t ever rush your story, take each day as it comes because you are right where you need to be right now. There are no deadlines.❤️

4). Remember that you don’t have to be “Merry” all the time– If Christmas is a hard time for you, that’s okay. You might be going through a tough time right now, so look after yourself a little more. Don’t feel like you have to be jolly all the time, if you’re struggling, ask for help and remember that it’s okay not to be okay all the time.

5). Don’t stress about presents- Christmas shouldn’t be about gifts. The right people in your life won’t expect extravagant gifts. If it’s stressing you out then take a step back and remember what Christmas is really about.🥰

And that’s all for today guys. Short and sweet. Thanks so much for reading! I really hope this Christmas period is good for you and is filled with joy. All the best, and MERRY CHRISTMAS!❤️

How to cope with an ED at Christmas

Hey all! Hope everyone is doing okay. It’s been a couple of weeks since I last blogged as last week was crazy busy. I had my graduation which was amazing and had some other exciting things happening too so I decided to miss blog day last week.

Anyway, I hope this week is being kind to you and I hope you’re feeling good. If I’m going to be honest, things with me recently have been really good. I feel in a good place right now, stable and happy and I am grateful for that every single day.

Enough about me…let’s get on with today’s blog.

This blog is a really important one for me and I hope someone struggling can take something from it today.❤️

First of all, as most of you will know by now, the term ED stands for an “eating disorder”. Having an ED is hard every single day but as I understand, it is especially tough at Christmas time. Imagine your worst fear being unhealthy food, gaining weight and eating around others….basically Christmas is our worst nightmare. Lots of fear foods, lots of gatherings surrounding food and the immense pressure to “enjoy” ourselves whilst we slowly struggle under all the anxieties. It’s a tough one. But I’m here to let you know that you will be okay…and here’s how.🙌🏻

1). Try to remember the reasons you are celebrating- Christmas is about a lot more than food and it’s important that you remind yourself that. Christmas is a religious holiday, it’s about doing good, spreading kindness, making memories and spending time with loved ones. There’s a lot of special things about Christmas, and food is not the most important one. Try to remember to reason you are celebrating, it reminds us that there is a lot more important things in life than how we look and what we eat.

2). Be mindful and present in the moment– When our minds are consumed by food, it’s all we think about, especially when there’s a room full of it. It’s a constant “Can I eat that, am I allowed?”, “What if I can’t control myself? I need to take this food away”, “Are people looking at me and thinking I’m fat?”. Take a step back and silence the noise. When you are chatting to someone, listen and process each word they say. When you are playing board games, concentrate on each move. When you are watching a Christmas movie, listen to each note of the background music. By becoming mindful and present in the moment, we distract ourselves from the anxieties in our mind. Remember, it’s time to enjoy yourself, so take back control.

3). Remind yourself of the child within- A lot of people mention this and I never knew it worked until I tried it myself. Over Christmas when you feel like speaking negatively to yourself and dismissing yourself of Christmas treats….try to imagine how your smaller/younger self would feel. Would the 8 year old you be worrying about their weight or thinking they are ugly? No..they would be so excited for Christmas and so happy that they are allowed to eat all the gingerbread in the world. Find that excited little you, and know that they wouldn’t want you to be sad at Christmas.

4). Let your family support you- The key to recovering from any disorder is to do it with people supporting you, because it’s much harder when you’re alone. Even if it’s just one person, let them know you might be struggling for the next couple of weeks and need a bit of extra support. When you are sat deliberating at the dining table, a little glance from that person can mean everything. That little “it’s okay, you’ve got this” look. You need that. Don’t suffer alone this Christmas.

5). Make plans– Make sure you have some exciting Christmassy plans this year. Don’t sit alone with your thoughts this Christmas. Go out with friends to Christmas markets, go out for a walk in the snow or go ice skating with your family. Keep those horrible thoughts at bay and keep that mind of yours busy with only GOOD things.

6). And finally remember that…This is not a relapse– Thinking we have gone back a few steps can make the cycle even worse. But just because recovery might feel a bit harder, it doesn’t mean you have gone downhill. Christmas is a hard time for people with an ED, whether they are recovered or not. There’s more triggers than ever so give yourself a break and remember that this isn’t a relapse, it just might be little tougher than usual. (Or you may not be affected by Christmas whatsoever. Everyone is different🥰).

Please also remember to buy yourself a little gift this Christmas. By doing a physical act of kindness, it reminds our brains that we need to be kind to ourselves mentally too. Trick your brain into loving yourself again, because you truly deserve it.

Okay guys…now let’s get excited for Christmas and make it the best one yet!!! You’ve got this💪🏻You are NOT ALONE.❤️

How to deal with those “bad days“

Happy Thursday!! It’s blog day…again. There’s been two this week as last weeks was a bit late but life gets in the way sometimes.❤️

Anyway, today’s blog looks at those “bad days”, and you know what I mean by that. Those days that our demons get on top of us, we feel completely out of control, and as stone roses would say….it’s a “stop the world I’m getting off” kind of day. These days are tough and often feel like the hardest fight we’ll go through….but I’m telling you you will get through today, and here’s how.

1). Get out of bed and get ready- I don’t care how long it takes or how hard it feels, get out of bed and get ready as soon as you wake up. Because if you don’t take control of the day straight away…the day will control you. As much as it doesn’t feel like it, getting up and getting ready makes us feel so much better. Laying in bed on our phones or overthinking is only going to make things 10 times worse, and the longer you stay in bed, the harder it will be to get out. Take this first step and then we can think about the second.

2). Eat something- If you’re anything like me, anxiety goes straight to your stomach, and the last thing you want to do is eat. But trust me, your body is a car and you need to refuel to keep driving. Our brains struggle to work properly without food, so grab something to eat and remember it’s only going to make you feel better.

3). Distract yourself– This is always key when trying to ignore those horrible thoughts and irrational brain. Calm your anxiety by taking your mind off your worries. Watch your favourite programme, call a friend or go for a drive and listen to a podcast. It’s good to have time away from the hustle and bustle in our minds. Really try to focus on something other than your worries for a while.

4). Be honest– I think this one is most important. Don’t struggle alone on the bad days, let a loved one know you’re struggling a bit today. You don’t have to explain or go into detail, just let them know you need a little extra love today. Being honest always relieves the load a little. Don’t struggle alone.❤️

5). Exercise– Exercise is my answer to every bad day. Doing something physical takes your mind away from everything, acts as a catharsis for stress, and releases hormones that make us feel good. It doesn’t matter what type of exercise you do or for how long, it’s whatever makes you feel better. Do it for yourself and for your mind.🥰

6). Remember that you will get through this- Remember those days you didn’t think you’d survive, well guess what…you survived them and you will survive this day too. I hope you find hope, peace and happiness so very soon. Keep going because better days are coming. There’s always tomorrow.🙌🏻🤍

Thanks so much for reading today’s blog. It’s a short and sweet one but I really hope it can help someone struggling right now. Keep going, because everything always turns out okay in the end.🙌🏻

Health anxiety- my experience and how to deal with it

Blue and Gray Stethoscope

Hi guys, it’s Thursday and that means only one thing…a new blog! I hope you’re all as excited as I am. I’ve really been finding that blogging has been helping me mentally at the minute, It gives me a drive in the day, It gives me an outlet and it also allows me to come away from life for a while. So to you who’s reading, thank you so much for taking the time to read how I feel. And I hope you can take something away from today’s blog. Anyway, let’s get started.

So today’s blog is surrounding a topic which is something I haven’t spoken about before. Health anxiety is something that I have suffered with since a very young age, and it’s something that, as I’ve got older, I’ve realised a lot of other people suffer with too. In fact, in a way I think it’s part of our human nature to be worried about our health, because let’s be honest, our one aim in life is to stay alive for as long as we can.

Now my journey with health anxiety or as others may know it, hypochondria, started from an extremely young age. I can remember crying before bed every night because I thought that I might die in my sleep. Sounds crazy, right? But at the time it was absolutely terrifying, especially for a 10 year old. From there, at the age of about 11, my panic attacks started, which actually came from the back of an illness that I had. Over the past few years, my health anxiety has really improved, and I’m definitely in a better place with it. However, my health anxiety worsened during the Coronavirus pandemic and I am aware that this was the same for others, even those that didn’t have it before. And that’s why today I want to raise awareness and give you all some tips on how to live with health anxiety.

1). Do not Google. I repeat, do not Google your symptoms. I know how hard it is and I know that you have that rising feeling of anxiety where you just have to click on Google to see what’s wrong with you. The thing is, Google doesn’t know who you are. It doesn’t know your age. It doesn’t know your circumstances, and it certainly isn’t a qualified doctor. Google will always tell you are dying or you have something extreme, but as professionals would tell you do not Google your symptoms, it will only make you more anxious and will be way far from the truth. No matter how tempting it is, please refrain from this and just sit with the anxiety until it passes. Distraction is key for this.

2). Have you considered that it might be psychological? The clue is in the name… health ANXIETY. Anxiety often comes with physical symptoms, even if you don’t realise it. Even if you have chest pains but you are not thinking or worrying about anything, you can subconsciously be stressed.Not only does anxiety come with chest pains and very common anxiety symptoms, there’s also a few physical symptoms that are never spoken about. For example, I was once put on antibiotics because the doctors thought I had bells palsy. It turns out the twitching in my face came down to anxiety. I was also put on daily tablets for my heartburn. I was on these tablets for a year until again the doctors found out this was down to stress. So before you go ringing 999, try to think if any part of you may be anxious and if deep down you are worrying about something, because the chances are it’s nothing serious.

3). Know your body- Anxiety makes us so irrational with so many things, however, it’s important that that very faint voice in the back of our head is heard sometimes, this is the rational voice. Remember that you are the only one that knows what every part of your body looks like and how you feel on a daily basis. You will know deep down in that rational voice, if you really do feel something is wrong. If you know you’re just being a bit irrational and a little bit dramatic then try to take a step back and listen to the rational voice and remember…is this normal for you?

4). Be realistic. I don’t know about you, but during lockdown and the whole coronavirus period I would be worried if I had a slight sore throat or even felt fatigued. But let’s be realistic here.

OK, so you have no energy and you feel tired…but did you get a good sleep last night and have you been to the gym today?

Okay, you have a sore throat, but did you go out drinking last night or have you had enough water today?

Maybe you do have a cough and a little sniffle, but the common cold is called this for a reason.It’s likely that we’ll all get one in a year, maybe even a few. But there’s nothing to worry about, and as long as you look after yourself and it doesn’t go on for long periods of time, you will be absolutely fine.

5). Try something physical– By working out physically, it really helps to connect both our mind and body. Maybe try some meditation or maybe try a workout at the gym. Whatever it is, find something that works for you to help both your body and mind focus. Know your body and know your mind.

Okay, that’s enough for today. I don’t want to bore you with too many tips, but I hope that’s really helped anyone suffering with health anxiety. I loved writing today’s blog and I hope you enjoyed reading it. Remember to look out for next weeks blog on Thursday. Have a great weekend guys, lots of love.🤍

Disclaimer- please remember that if you feel there IS something serious, then ring the doctors or call 999.🤍

How can we be kinder?

Woman in Gray Crew Neck T-shirt and White Pants Sitting on White Round Table

Hey guys and welcome back to another blog. It’s a bit of a random one today, but it’s something that I thought would bring a bit of positivity to the week. Now last year, as a world we went through the pandemic and it’s had a massive effect on us all. We have survived the worst of it, yet it still feels like as a nation we are struggling. As a world over the past couple of years, I feel we have been experiencing a mental health crisis and to me this is only getting worse. Now we can’t fix this overnight, but there are small ways that we can inject our positivity and kindness into society to help those on a daily basis And that’s what I wanted to share with you today. How can we be kinder?

1). Buy from small businesses– Buying from small businesses has more than one benefit, for example, it helps an individual to build their business and to help finance their life. Having your own business means taking a risk…someone has done that, and they need your support. Remember that that small item you bought from them payed for their child’s lunch today. I’ve found that since buying from small businesses, my money is going somewhere worthwhile and to be honest I feel like the product’s I am buying are a lot better too. Packaging is more personal and customer service is on a friendly one to one basis. With Christmas just around the corner, it’s the perfect time for you to start buying from small businesses and making someone’s day.

2). Say HI– This is so simple yet so important. When walking down the street or walking past someone in a supermarket, I think it’s really important that you make sure to smile or say hi. We Never quite know what someone is going through that day, and if saying hi offers some comfort and hope for someone, then that means everything. What you also may not realise is that that individual may not have spoke to anyone for the past week. They may be lonely and maybe all they want is someone to say hi to them and acknowledge their presence. Make someone’s day tomorrow by simply saying hi.

3). Don’t just give at Christmas, give all the time- I don’t mean go buying extravagant gifts all year round…but if you know someone is going through a tough time, why not get them a card, drop them a nice text message or pop round with a bunch of flowers? It’s never the big gifts that people remember, it’s the small unexpected gifts. It’s not the ones that they asked for, it’s the ones that are thoughtful, and it’s the gifts that come at the time they most need it. So for the price of 49p and about 5 minutes to write a thoughtful message, why not send a card to your friend today?

4). Give compliments- And by this I don’t mean forced compliments, but if you genuinely think that someone looks nice or you like what they’re wearing, tell them! I’ve had days where I felt so unconfident and rubbish and an unexpected compliment has gone such a long way. Imagine if a few words could make someone’s day. You really do have the power to make someone feel good again.

5). Be patient- If the past two years have taught us anything, it’s that we need to be patient. The world has slowed down and therefore so should we. If you go to a restaurant and something is out of stock, don’t be rude about it, just accept it and move on. There are currently shortages everywhere and people are struggling to find staff.

If you ask someone to do a job for you and they’re taking a little longer than you’d like, don’t get angry with them, you don’t know what they are going through right now. It might have taken them everything to just get out of bed this morning. I know it can be annoying sometimes waiting for things or queuing, but don’t be mad about it, because that only makes the situation worse. Remember that we are all in this together and that at the end of the day…we are only human. Be patient and be kind.

6). Leave reviews- This is really important, especially when buying from small businesses. People need your feedback to create their empire. The kindest thing that you can do for a business is to let people know how good their products are and that you should visit them too. It might only take you a couple of minutes, but it can go such a long way for an individual with a business. This also goes for bad reviews too. Sometimes the kindest thing you can do is let everyone know about what not to buy as well. Don’t let someone go and waste their money on something that you know was no good. If there really was something wrong with the product, leave a review and let people know. But also remember to do this in the kindest way possible. Reviews are the one thing that lead me to finally purchasing something. If I get to see a real photo of what someone bought, it always leads me to then feel I can buy it too. So remember what a positive 5 minute review can do for a business.

High angle crop unrecognizable female in blue sweater demonstrating small wrapped present box on hands

I guess what I’m trying to say today is let’s spread some Christmas cheer before it’s even Christmas. Be kind, let people know you are happy they are here with you, and go that little extra mile for someone. We are all struggling in our own ways and we don’t get things right all the time, but what’s important is that we do try to inject a little bit of kindness on a day to day basis. We’re all in this together and I think it’s important that we remember that. So walk down the street with a smile on your face, leave a good review on TripAdvisor, and go knock on the door of your friend who is struggling today. Let them know that you are there for them, and let them know that they are doing amazing. And always remember that no matter what…YOU ARE AMAZING TOO!

Thanks for reading guys, have a great week!🤍

How to deal with the winter blues

Hey guys, hope you’re all well and having a good week. I can’t believe how fast this year is going, before we know it it will be Christmas!! As if!! Anyway I thought it was the perfect time for me to come at you with a a seasonal blog. And by seasonal, I mean our mental health in winter.

Now for most, winter is a good season. It’s hot chocolates by the fire, wrapping up warm, snow days and of course, Christmas….but for others, it’s a tough time.

The winter brings dark nights, shorter days, no vitamin D and Christmas time can be painful for people who have lost loved ones. It’s not easy for everyone. Seasonal affective disorder (SAD), is a disorder which comes around in the winter and can leave people feeling extremely low and depressed. Having a lack of daylight affects our brains and unfortunately for some it’s not in a good way.

Now usually winter is my favourite season, however, I struggled last year with a winter lockdown, I felt low, unmotivated and in general felt sad. So I wanted to help anyone else from experiencing this, this year. So here’s my tips on how to shift those winter blues and have a great Christmas period!

1). Stick to your usual goals- I know it’s hard to get out of bed on a dark, rainy morning and I know it’s hard to get to the gym when all you want to do is stay on the sofa watching Netflix, but try to stick to your set goals. It might be a little harder in the winter but you will feel so much better and sticking to goals helps to motivate you even more. The more productive we feel, the better we feel mentally.

2). Keep in touch with people- Christmas is always a very social time for people, and its always a nice time of year….but remember to be social in the weeks before Christmas, and those horrible weeks after Christmas too. Make plans with friends and family, talk on the phone and go out and socialise. It’s important to keep connected.

3). Make plans- This is so important, especially after Christmas when all the fun is over. Make sure you have something to look forward to, whether that’s a day out with your friends or a little weekend away. Have something in the diary to keep you going.🥰

4). Take vitamin D suppliments- Vitamin D tablets are available at places like Boots and Superdrug and are only cheap. They’re a great way to start the day, giving you that little vitamin D boost that you lose in the winter. It will really help to replace the vitamins that you miss in the winter and will hopefully ease that ‘blue’ feeling a little over time.

5). Eat healthy– Now I don’t mean stop eating chocolate and I don’t mean swap your mince pies for a protein shake, but remember to fit in your nutrients as well as everything else. Eating healthy makes us feel good and helps to boost our immune system, so remember to still eat 3 meals a day and get in that fruit and veg.

6). Continue to exercise- This can be much harder in the winter months as it’s dark outside, cold, and the last thing you want to do is drive to the gym after a long day, but remember how good it will feel afterwards. Get that boost that you need this winter from exercise.

7). Take control– I think over Christmas it becomes harder to say no. You end up sending Christmas cards to people you might not even like and you might have to meet up with family you don’t get on with. Well simply don’t do it this year. You’re mental health comes first and we shouldn’t have to change just for the season. If seeing certain people or going on nights out makes you anxious then say no. Take back control and remember to look after yourself this winter. Honestly, try it and see how much better you feel.🥰

8). Don’t stress about gifts- The right people in your life will want time with you this Christmas, not gifts. I think the pressure to give and spend lots at Christmas causes anxiety in a lot of people. Once again, don’t let it get to that. Give to who you want and give what you would like. Don’t give extravagantly this year, give thoughtful and heart warming gifts. Don’t go bankrupt because of one day.

9). Keep distracted– This really helped me last year when I was struggling. With the cold, dark nights we tend to stay in more in winter and sometimes this just causes more overthinking time and therefore more anxiety. Make sure to have things to do this year. Get your head stuck into a jigsaw, spend the evenings making handmade Christmas cards or maybe bake some mince pies. Whatever it is, keep that mind busy and distracted to prevent overthinking.

Anyway that’s all from me today guys, thanks so much for reading and remember to keep positive and keep going this winter. You’ve got this and blogs will still be posted every week.🤍

Why you aren’t seeing results in the gym

Trigger warning- This blog will be talking about fitness/gym. If you feel this is a subject that may trigger you in any way, please don’t read on and be kind to yourself.🥰

Hey guys, hope you’re all well, I know this isn’t meant to be a fitness blog but to me mental and physical health come hand and hand, and therefore I thought I’d come at you with a fitnessy blog today, especially as it’s January. Now I am no expert but all the progress I’ve made in the gym this past year has been purely down to me and my own trial and error, so I wanted to share with you some of the things I’ve learnt along the way and why you may not be seeing the physical results you really want.💪🏻

1). You need to remember “Quantity over weight”- This is a big one! People often think that lifting weights requires the biggest weight possible. The bigger the weight the bigger the muscle but that’s so wrong. Muscles grow when pushed past their limits, you needing to be feeling a lactic acid burn. In order to do this make sure each set of any exercise you do ends with a drop set. Start on a low weight, increase the weight after each set but on the last set, also include a lower weight with as many reps as possible (AMRAP). This will push your body to the place it needs to be to grow muscle. If you don’t know what I mean, Google “drop sets” and all the information will be right there.🥰

2). Include both cardio and weights- don’t focus on solely one thing- Another misconception about the gym. Women often focus on cardio to burn fat and men often focus on weights to build muscle. We need both. If you’re training for a 10k, aswell as running training, Include weight training in your plan too. Both come hand in hand, helping to burn fat, tone and become strong. You don’t become a runner by just running everyday, you need lots of other qualities too. All round fitness will bring you much better results.

3). You’re not having fun- this is one of the key reasons for people falling off the fitness wagon…they stop enjoying it so give up.

I promise you, with all the types of exercise in the world, there is something you will enjoy. Find what you enjoy and don’t turn back. There’s so many times I’ve gone to the gym with a session in my head, but I wasn’t feeling it that day. I didn’t go home or do a half hearted session, I did one I enjoyed instead and got so much more out of it. There isn’t just one way to build your bum, there’s numerous ways…so find what makes you happy.

4). You haven’t used the right lighting yet- this is another big one. Quite often we’ll work so hard for something and think we are seeing no results. But have you looked at your body in the right lighting? Don’t just look for progress in the same bedroom mirror you always use. Most gyms have an area with great lighting and you’ll see yourself and think “wow I didn’t know I had those muscles”. Because you’re not looking in the right light! This kind of lighting is not there for vanity and Instagram pics but for you to see your definition and almost invisible muscles that you don’t see in other light. Body builders don’t look the same in their bedroom mirror as they do on a stage, remember to look in the right places! All your progress is there, I promise you!

5). You’re being too strict with yourself– January comes, everyone gets on the health kick. No more chocolates, zero alcohol, no fizzy drinks and 5 workouts a week.

Sorry but this is too much. You’ve just had a month of Christmas indulgence and you’ve relaxed for the past 2 weeks. Do you really think your body can adapt that quick? NO. The more we restrict ourselves…the bigger the urge to binge. Allow yourself a few chocolates now and then, cut back the alcohol but don’t go cold turkey and don’t go from 0 workouts to 5 because guess what? By February you will be back where you started.

Set goals but don’t be so hard on yourself. Make it fun, make it easy to adapt to and allow yourself to slowly get back into a routine. Trust me, 0-100 never works.❤️

6). You give up too early- Sometimes it can be disheartening when you don’t see results straight away, but don’t give up…it’s a process and you’ve got this!! People often focus far too much on the outcome rather than just trusting the process. Don’t worry about not hitting your targets or not seeing physical progress…you will get there just keep going, one day at a time.

7). You’re not eating the right things– I don’t really want to speak about diet because that’s not something I like to write about/focus on, but one thing I will say is make sure you are eating enough of the right things. Protein is key in recovery and building muscle so just be mindful of what you’re eating after a session. Make sure you have everything your body needs to replace what it has just burnt/used up.

8). You’re working out too much- Another misconception is that the more you work out the better. Again, not true. Quality over quantity. If you train too much your body never has time to recover and you increase the risk of injury/fatigue, meaning your sessions won’t be as affective/enjoyable. Rest days are so important for both your mind and body.💪🏻

So there’s my 8 reasons as to why you may not be seeing results. As I say, I am no expert but everything I have said has helped me to see massive progress. I really hope you enjoyed reading today’s blog and good luck with smashing those future goals! You’ve got this.🙌🏻

How to be proactive and achieve goals

Happy Thursday readers, hope you’re all well! Todays blog gives out some tips on how to be productive, but not in the obvious way. I could tell you to plan your work, create a schedule or eat healthy to maximise concentration, but I wanted to give you some less obvious tips, things you might not have taken into account. Lets step away from the idea that working and reaching goals has to be hard and boring, make this journey the best and most proactive that you can! Whatever your goal, these tips will definitely be beneficial to you!

1). Absorb new information in different ways- Reading all day or staring at a computer screen can be draining and it makes it difficult to keep going. Absorb information in better ways, for example, listen to podcasts related to your goals. Go for a walk and put it in your earphones, this is a much more fun and proactive way of learning. Or you could watch some you tube videos related to your goals. Get a cup of tea, a pack of biscuits and enjoy this easier way of learning.

2). If you’re not loving it, then stop- We spend our whole school lives doing work we don’t enjoy. But this work is what sets us up for a life that we do enjoy. You will never find the motivation if you are uninterested, unhappy or bored, and no tips are going to make it easier unless you find something you really enjoy. Motivation comes from drive and passion, if you’re working, studying or aiming to reach specific goals, make sure that what you’re working for is something you enjoy and are passionate about.

3). Make your environment comfortable- As more of the world has moved to working at home, we have more flexibility on where to work. It’s important that you make your working environment comfortable. Whether you’re planning goals, writing an essay or about to endure a 2 hour zoom call, make sure you feel comfortable and at home. I wrote my dissertation on a comfy chair, with Friends on the TV, a cup of tea by my side and my pet rabbit by my feet. I looked forward to each day, because my environment felt stress free. If you know you’ve got a full afternoon of job searching, get in that rest day too. Put your feet up, snuggle in a blanket and enjoy the search, you will get much more done, trust me!!🤍

4). Have a plan, without the pressure- In order to succeed it’s important we create goals and maintain our progress towards them, however, it’s also important to ensure that your plan isn’t too strict. Being too strict only leads to failure, take off the pressure and do what you can. For example, in a week I plan to do 2 gym sessions and 3 runs. However, sometimes |I’ll feel like 3 gym sessions and 2 runs, sometimes I’ll feel like training 6 times, and other weeks I’ll incorporate extra rest days. Do what you feel best suits you at that time, by giving yourself a little bit of choice and room for adjustments, you have more chance of being productive. Reaching goals and being productive doesn’t always have to be boring and tiresome.

5). Take breaks– This is KEY to succeeding, in anything you do. Whether that’s physical breaks from training, time away from your laptop or a night off studying because you just need to get out with friends. Whatever it is, make sure you remember how important breaks are. When we take ourselves away for a period of time, we rest, compose ourselves and are ready to go again later on. Breaks are way more beneficial than you think and are definitely not unproductive. Sometimes being unproductive is the most productive thing you can do.

6). Have plans- It’s actually really important that whilst you are working really hard towards a goal, you have something to look forward to either in the evening or on one of your days off. This may not seem productive, but what’s important is that whilst you are working hard, you have something to look forward to,  something that is going to make all of this work worthwhile. Maybe it’s a trip away that you’ve booked, maybe it’s just an evening with your friends, or it might even be a night in with a Netflix show and a glass of wine.

7). Seeing changes- One thing that always helps with motivation and moving forward is seeing the changes that you are making, whether that is physical changes in the gym, seeing the word count move up, or seeing your savings pile up in the bank. Whatever it is, the biggest motivator is to see these changes, so take photos in the gym, make note of your personal bests, tick off your to do list at the end of the day, and keep note of how many words you started with that day. This will be such a big motivator for you.

8).Taking away distractions- As much as it’s important to make your environment comfortable, It’s also important that there are minimal distractions around you. For example, if you are deep within work or revising, it may be useful to switch off the TV and make sure your phone is switched off too. Especially in today’s society, it’s so easy to get lost scrolling on Instagram, scrolling on Tik Tok or even WhatsApp messages. This always takes up vital minutes of your day. So make sure you save your phone or a TV programme for the break you have within the day. I know it can be hard, but taking away distractions will make it so much easier and you’ll definitely thank yourself later.

So there you have it. My 8 tips on how to be more proactive and reach those goals of yours. I know this weeks blog is a bit longer than usual, but there were so many things I wanted to include. I really hope you’ve enjoyed, and I really hope you have taken something away from this. Thanks so much for reading and I’ll see you again for another blog next Thursday.🙌🏻

Dealing with post graduate life👩🏻‍🎓

I wanted to be honest today about what life is like after university. To be honest I’ve struggled with it a little, and I don’t think I’m the only one in this position. You work hard for 3 years, and have all these dreams and ambitions. You finish uni on a complete high and feel like the worlds at your feet…but in all honesty, nothing prepares you for what’s to come.

This failure comes in all shapes and sizes, from weeks of job declines to consistent mistakes at new jobs. Not only do you deal with this, you also deal with the pressures to find your dream job straight away. “Have you got a job yet?”, “Are you a psychologist yet?”, “Are you earning more money now?”, “Why aren’t you doing a masters”. And when it comes down to it, you question which career you even want to go into.🤍

After 16 years of being in education you’re on your own for the first time, no class mates, no teachers, just you and the big wide world. You don’t get lessons at school on how to deal with tax, saving for a mortgage, job searching and adjusting to the 9-5 life. Instead you have to fail and slowly learn from your mistakes, and that can be hard.

Anyway…with all this in mind, I wanted to give a few tips to anyone else struggling about how to deal with this crazy and confusing post grad life.🙌🏻

1). Remember that no one knows what they’re doing– You’re not the only one who didn’t get a book about life, no one else did either. In fact, most people are winging it, whatever the age or profession. It’s also true that people at the age of 60 still don’t know what career they want, but that’s the beauty of life, there’s always another path to take. Who wants it all planned out anyway?

2). Take your time– I cannot stress this enough. Please don’t rush the next chapter of your life. Take time to celebrate, take time to really think about what you want to do next and take time with the whole process of applying for jobs. Remember to take the pressure off yourself, the right job will come along eventually. Don’t compare your journey to those around you, because it’s going to be a completely different story to theirs.

3). Write down all your attributes– Being rejected from jobs and worrying about the future isn’t always great for your confidence. But the important thing is that you know how amazing you are and that any job would be lucky to have you. To remember what you can bring to a job, write down all your talents, good attributes and things you like about yourself. This is always a good confidence booster and it reminds of things you can talk about in an interview, big yourself up!

4). Try every avenue- You never know what’s out there unless you really search. Think of all the options, apply to all job sites, use apps like LinkedIn, create a network and don’t be afraid to get into contact with different people. Be open to it all. There’s probably a dream job role out there that you didn’t even know existed!

5). Have a good support network around you- Getting used to this new chapter in your life can be hard, so make sure you have support around you. Meet up with friends and seek advise and support from your family/ loved ones. In the tough times it always becomes clear who really matters in your life. Don’t do this all alone.

6). Volunteer– Remember you can try things first, with no strings attached. Volunteer in different roles and see what you like.

7). Take risks- Life’s too short to regret. If you want to start your own business, do it now! If things don’t work out, just learn from your mistakes and try again. You will never regret trying.🤍

8). Have fun– PLEASE remember to have fun and enjoy this part of your journey. You’re so young and won’t get this time back so go out, spend time with friends and family and make memories. Work hard, but remember to play hard too!🤍

I just want you who is reading to know that everything will be okay, things always work out in the end. Keep dreaming, one day you will look back and remember this chapter of life fondly. Keep being you and keep smashing life!🥰