Making Healthier Choices: Jay’s Top Tips



What constitutes health? What is being healthy? The term health is defined as “the state of being free from illness or injury.” This is quite a broad definition. Don’t get me wrong, there is definitely right and wrong when it comes to health and being healthy, but exactly what constitutes being healthy will vary and will depend upon the goals of the individual in question. 

For example, person A being healthy may mean not letting the gym take over their lives and remembering that eating well isn’t about restriction. Whereas for person B being healthy may mean making the effort to exercise more and making better choices when it comes to nutrition. 

I can’t emphasise the above point enough. While the fitness industry is extremely diverse and what constitutes being healthy will differ from person to person, I have a few top tips to help you make healthier choices regardless of what your goals are.

  1. Plan Ahead: Connect with your inner Monica and schedule out your week or your day. This has been one of the most important factors in helping me stick to my routine. I pick out a day where I have enough time to write out what I plan to eat the next week and the days that I’m going to train. That way when I’m busy or stressed out with work I don’t have an additional thing to stress about. 
  1. Address your relationship with food: Addressing what triggers you and leads you to having a toxic relationship with food is crucial. Failing to address these issues will block you from making true progress and instead you’ll fall back into old unhealthy habits. For me there were a few issues which needed to be addressed most notable were the relationship I had with myself, building up my self-confidence and self-esteem and the second was to recognise when I was stressed and to find alternative ways of coping with it. Since addressing these issues I no longer go to food for comfort.
  1. Motivation is overrated: Don’t’ get me wrong, motivation can be an amazing tool to help us do the things we need to do. The issue is that it is dependent on our moods and feelings and so is not always reliable. You are not always going to be motivated to do what it takes to achieve your goals. This is why you should instead focus on creating discipline so that you always do what you need to do to achieve your goals, especially when you don’t want to.
  1. Comparison is the thief of joy: While its great to draw motivation and inspiration from others, I think it’s important to learn to appreciate the accomplishments of others without calling our own into question. More importantly I think its important to learn to inspire yourself. Stop wanting to look like other people. Practice self-love and be kind to yourself.
  1. Consistency is King: The best advice I’ve ever gotten is to focus on being consistent instead of constantly going from one extreme (training intensely and attempting to eat perfectly) to the other (not training at all and binging). Take it slow, it’s a marathon not a race.

Hope you guys find these helpful

Jay xx

The Dark Side of Fitness: An Unhealthy Active Lifestyle

Fitness & Wellbeing


We tend to associate working out and eating nutritious food in a positive manner. However, it is possible for people to take this lifestyle to an extreme and transform what should otherwise be healthy habits into unhealthy ones. The fact that it is harder to identify when someone is leading an unhealthy active lifestyle since on the surface going to the gym and eating well are typically good things, makes it even more dangerous.

People are often so consumed by focusing on the physical side of being healthy that they neglect their mental health which is equally as important. Too often people are afraid to take rest days because they feel that they may lose their progress or they create anxiety around certain foods and under eat. When it comes to fitness you really can get “too much of a good thing” and more is not always better.

Excessive exercise and restrictive…

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How Complicated Does Health & Fitness Need To Be?


The truth is that health and fitness really isn’t that complicated at all. Don’t get me wrong, just because it isn’t complicated doesn’t mean that changing behaviours and habits that we have built and reinforced over many years will be easy. 

One of the main reasons I believe that people struggle to stick to their fitness and health goals is because they tend to overcomplicate things. So I thought I would set out a few scenarios in which people tend to make things overly complex and what to do instead:

  • Trying to do too much at once. The most common example of this are people who haven’t trained in a while (or at all) who then set as a goal going to the gym 5-6 days a week. Typically they will burn themselves out and find it even harder to motive themselves to get back into the gym. 
    • The solution: remember its a marathon not a spring. Focus instead on making small sustainable changes. Following on from the above example instead of starting out going 5-6 days a week start with 3 and build up from there.
  • Worrying about things that don’t really matter. Way too often I’ve heard clients and friends concern themselves with things such as what the best time to train is or what the best food to lose weight is.
    • The solution: focus instead on what suits you and your lifestyle best. Think about what training time and approach to nutrition will allow you to be consistent in the long-term. Forcing yourself to train at a time that doesn’t suit you or eat foods you don’t enjoy makes you less likely to be consistent and stick to your goals in the long term. 
  • Following an approach to nutrition which is overly restrictive. Following on from the above point people tend not only to eat foods that they dislike but also to eat in a manner which is overly restrictive. The most prominent consequence of this is binge-eating and creating an unhealthy relationship with food. 
    • The solution: choose an approach to nutrition which you enjoy, which suits your lifestyle and most importantly one that you can see yourself sticking to years from now. 
  • Placing too much importance on supplements. There is definitely a time and place for supplements, but for the majority of people they aren’t a necessary component in achieving health and fitness goals.
    • The solution: remember that the main components in achieving your fitness goals (be they fat-loss, building muscle or improving strength) are to ensure that training, nutrition and recovery are on point.
  • Not being patient. Far too often people are too quick to give up on their goals because things aren’t happening at a speed that they would like. They either give up or constantly change between training plans and nutrition styles without really giving any of them time to take effect.
    • The solution: you didn’t get to where you are overnight so you aren’t going to get to where you want to be overnight either. Achieving your goal will take time and it certainly won’t be a linear journey. However, the time will pass either way so you may as well spend it doing something productive. 

Just some food for thought

Jay xx