My Top 25 Fitness Tips



After celebrating 25 years on this beautiful planet I thought I’d share with you guys my top 25 fitness tips that I have picked up along the years. I hope that you find them helpful:

  1. Set goals
  1. Aim for balance
  1. Make sure you enjoy the approach to training and nutrition that you choose
  1. There is no such thing as perfection, aim for progress
  1. Motivation will come and go so make sure you build discipline in order to stay on track to achieving your goals
  1. Don’t compare yourself to others (whether these are people you actually know or people on instagram and other social media)
  1. Being healthy is not just about looking good physically, your mental health is just as important as your physical health, don’t neglect it
  1. More is not always better. Don’t overlook rest and recovery as they are just as important in helping achieve your goals as your training days
  1. If you are just starting out your fitness journey getting a personal trainer can be extremely beneficial (just make sure you do your research and pick someone who will help you achieve your goals)
  1. Sometimes life will get in the way and your fitness might take a back seat, that is absolutely normal so don’t beat yourself up over it
  1. This one is a cliché but you really can’t out train a bad diet
  1. Be more active outside of the gym. Make sure you get your 10 000 steps a day, take the stairs instead of the lift or escalator, walk instead of taking the bus or train (if possible)
  1. Make sure you have a plan in place to achieve your goals
  1. The scale is not the only way to measure progress. Don’t get sucked into being obsessive about your weight
  1. If you struggle to train on your own consider getting a gym buddy or get involved in group exercises
  1. Make sure you are adequately hydrated as hydration is not only important for fitness and weight loss goals but also important for overall health
  1. Whether or not you track macros planning what you are going to eat in advance will not only help you stay on track but can also help you save money when you go shopping as you are more likely to only pick up what you need instead of mindlessly shopping
  1. Just because something works for someone else doesn’t mean it will or has to work for you. Make sure you stick to what works best for you
  1. If you are struggling to achieve your goals, don’t always look to blame outside factors. Make sure you are being honest with yourself about just how committed you are and what you can do to improve (i.e nutrition or training consistency)
  1. Be patient. Achieving your goal is not going to be a linear journey. There will be ups and downs, there will be mistakes, there will be things you could do better. You will get frustrated just don’t give up
  1. If something sounds too good to be true it probably is. Don’t get sucked into wasting your money on detox teas, waist trainers and fat burners. You don’t need these things to achieve your fitness goals
  1. Regardless of what approach you choose to take, make sure it is a sustainable one. Extreme approaches lead to dangerous habits and short-term results
  1. Make sure you challenge yourself, don’t get complacent
  1. Don’t get deterred by how long it will take to achieve your goal. The time will pass either way, so you may as well spend it doing something productive
  1. Be consistent 

Stress & It’s Impact on the Body


Everybody experiences stress from time to time and while stress can be beneficial to us in short-term situations prolonged exposure to it can lead to chronic illness. It is not uncommon for us to think illness is at the root of some symptoms when stress may actually be the real culprit. In a recent study the Mayo Clinic discovered that stress symptoms can affect our body, our thoughts, our feelings and behaviour.

Effects of Stress Include: 

  • Headache, fatigue and insomnia
  • Anxiety, irritability and depression
  • Over/under eating, social withdrawal, lack of motivation

How you can reduce stress levels:

  • Researches have found that participating in activities which boost our mood can help to lower stress levels
  • Identifying what is causing you to feel stress and devise a plan to address it
  • Make sure you are getting enough sleep and rest
  • Seek help from professionals who can help you to manage your stress

Just some food for thought

Jay xx

Listening to Your Body Overtraining: the Dangers, the Signs and the Remedy



You only get one body so you need to take good care of it. For this reason I’m a strong believer in listening to your body and giving it what it needs That being said I’ll admit that I’m not always the best at listening to the cues that my body gives me. I’ve definitely improved and thanks to my own knowledge and that of those who I surround myself with I’m better able to identify what it is that my body needs. Today I want to share some of that knowledge with you guys because I think it is extremely important to differentiate between when you need to push yourself and when you need to ease back and maybe even give yourself more time to rest and recover.

There are different variations of overtraining (a.k.a burnout, chronic fatigue and over stress) but put simply it can be described as the result of placing more stress on the body than it is able to recover from to the point of causing plateaus and decreases in performance.

Signs of Overtraining

  • Prolonged lack of motivation to train
  • Intense and prolonged DOMS and sore joints
  • Insomnia
  • Feeling drained after what usually feels like a good workout
  • Feeling more irritated than usual
  • Decreased sex-drive

How to Avoid or Remedy Overtraining 

  • Reducing training volumes or intensity
  • Taking extra recovery days
  • Getting more sleep
  • Ensuring you’re eating enough
  • Sports therapy massage
  • Ensuring your training program is well planned and periodised

Just some food for thought

Jay xx