Self-love & the Impact of Social Media

As with anything in life social media has its pros and cons. It’s a great platform to bring people who share similar interests together. It also allows us to draw motivation and inspiration from others. However, social media can distort our perception of what is “normal” and often people can take drawing motivation and inspiration from others too far. 

Using fitness as an example, filling our social media feeds with people who are lean and shredded can lead us to view our bodies in a distorted manner. We can easily begin to focus on the negatives, believing that we need to look like these strangers online and have extremely low body fat percentage levels and a six pack.

Don’t get me wrong, I think it’s great that we can draw fitness motivation and inspiration from others. It’s one of the reasons I enjoy social media. I just think that when you start altering how you live your life (such as how many calories you eat, what you eat, how you train, how often you train, etc) to look like someone else you’ve taken it too far. 

You and your lifestyle are unique. You have different goals and priorities, so how you train, how often you train, how you eat and what you eat should be tailored to you, your lifestyle and your goals. They shouldn’t just be a carbon copy of someone else’s. 

Our bodies are constantly proving how amazing they are, but instead of celebrating the things we are great at we choose instead to bring ourselves down and focus on the things that we don’t like.

At the end of the day there are certain things that we can’t change and we have to learn to accept them. Don’t get get so caught up in what everyone’s doing to the detriment of your own life. You are not a stranger on the internet, nor should you want to be.

I’m not claiming to have perfected the relationship with myself, as with any relationship in life it is not perfect, but I am working on it and I am investing in it because it is important. Changing my mindset and continually working on building a better relationship with myself has improved all areas of my life. Not only do I choose to focus on the positives but I’ve come to learn to love the things I once hated about myself.

Just some food for thought. 

Jay xx

Don’t Skip Leg Day: The Benefits of Strong Booty Muscles

While training to strengthen and enhance the booty has been gaining a lot of attention recently I have found that there is still some confusion as to which exercises will actually help you achieve this.

The gluteus maximus, medius and minimus are the largest muscle group within the body and make up the booty. These muscles work together to stabilise, extend, rotate and abduct the hip. The importance and benefits of training your glute muscles go far beyond aesthetics. So make sure you’re not neglecting them. Having strong gluteal muscles helps to: 

  • Prevent injury = Strong gluteal muscles can reduce the risk of injury in the knees, lower back and hamstrings. When our booty muscles aren’t strong enough other muscles which aren’t as well suited for the job take over which can potentially lead to pulled muscles and injuries (ouch!)
  • Improve athletic performance = Our gluteal muscles are essential in virtually all sports (as well as in the gym). Strong booty muscles can help to make you faster, more agile and able to produce more explosive movements. They basically help us to train at our highest capacity 
  • They look good = Looking good means feeling good. Fellas don’t be selfish, girls like booty too 🙂 

Jay’s go to Booty Workout

  1. Sumo deadlift 4×10 
  2. Barbell hip thrust 4×10 
  3. Leg press (single leg) feet positioned high 3×12 (each leg) 
  4. DB walking lunges 3×12 (each leg) (making sure to take long strides to place emphasis on hamstring and glute muscles) 
  5. Sideways cable kicks 4×10 (each leg) 
  6. Finisher: 10 box jumps into burpees                                                                                                (60s rest between all sets) 

Seriously guys, don’t skip leg day!

Just some food for thought 

Jay xx

Fitting Healthy Habits into a Busy Schedule

When you already have an extremely busy schedule and a lot of commitments (i.e. children, social engagements, a job that requires a lot of travel, working late night shifts, a lot assignments, etc) trying to find the time to hit the gym and prep meals can feel like an impossible task. 

So I thought I would share a few tips with you guys that have helped me continue to make healthy choices and keep with consistent with training, especially during the moments when life feels a bit chaotic. 

  1. Schedule: You can’t expect to find the time to hit the gym. I know that this is a cliche, but it’s true. You have to make the time and the best way to achieve that, is to plan ahead. I always take a day out (typically a Saturday or a Sunday) to schedule what I need to do and what I want to get done in the week to come, very Monica from Friends (I Know!) but it’s effective. Studies have shown that the simple act of planning beforehand (i.e. when and how you will do something) increases the likelihood of you actually doing it. 
  1. Plan Your Meals: Just as I make sure that I take the time to schedule my training sessions in advance, I also take the time to plan out what I’ll be eating in advance. Regardless of your approach to nutrition (whether you track your macros or eat intuitively) there are several benefits to planning your meals in advance. For starters, it can help you save money and avoid unnecessary food waste, because you head to the grocery store with a set list of items that you’ll use throughout the week. It also means, that you don’t have to stress yourself out thinking about what to have for dinner on days that you are extremely busy. This can also help you avoid making convenient and unhealthier choices. 
  1. Consistency is Key: To this day the best piece of training advice I’ve ever received is to “focus on being consistent, instead of constantly swinging from one extreme (training intensely and attempting to eat perfectly) to the other (not training at all and binging). Making sure that you always apply sustainable training and nutritional habits will help you remain consistent in the long term. 
  1. Don’t Let Fitness Take Over Your Life: I Spent far too much time believing that you should never miss a workout or eat unhealthy food. A belief which was only reaffirmed by thousands of posts I scrolled through on social media. The truth is that sometimes work and other priorities will get in the way and sometimes they should. It isn’t healthy to feel that you can t miss a workout or avoid time with friends and family because you are anxious about eating a meal which isn’t nutrient dense. Just like one workout and one salad won’t make you fit and healthy, missing a workout or not eating according to plan won’t make you unhealthy.

Just some food for thought.

Jay xx

The Girl Behind the Quads: How I Keep Myself Motivated!

The thing you have to understand about motivation is that it is fickle, unreliable and dependent on our moods and feelings. Many of us will be motivated when we set a new goal or start a new routine (new year resolutions are the perfect example of this). However, as soon as that novelty wears off and we start to hit obstacles (which make achieving our goals more difficult) motivation can quickly become useless. 

How do I manage to stay motivated and keep training? The short and honest answer is that I don’t. Motivation for me is something that comes and goes. When I’ve got it, I use it to my advantage and exploit the living hell out of it.

So what do I do during those motivational dry spells (which  can feel endless)? What keeps me going and helps get me to the gym?

  1. Accountability: I decided to get myself a personal trainer because I find that having someone to answer to makes me more likely to hit the gym (and continue working towards my goals) especially when I don’t want to.
  1. Setting short term goals: For the majority of us, our goals will take quite some time to achieve. Setting some short term goals (which can be anything from aiming to hit 10,000 steps a day to committing to taking a packed lunch to work) can help to give you extra boosts of motivation.
  1. Perspective: This one goes out to all my fellow perfectionists. Sometimes when things don’t go to plan we decide to say “fuck it” and pretty much give up on everything else. Being aware that things aren’t going to be perfect, that sometimes you’ll eat more than you should or a session won’t feel as good as you’d hoped, is extremely important. It will allow you to see that moment for what it was (which is simply a bad moment). Even the world’s greatest athletes have their bad days. You need to be able to move on from it and get yourself back on track. 
  1. Music: Personally, I find that music helps me to get into the right mood and mindset to train.
  1. Habit and discipline: Saving the best for last! I think people often get too caught up and trying to be motivated when they should be focusing on being disciplined. By building discipline you eliminate the dependence on outside factors (such as your mood) and instead give yourself the tools to focus on the long term achievement of your goals through being consistent with your training. A good way to build discipline is simply by looking at going to the gym as a new habit you’re trying to form. Do it often enough and soon it will become second nature.

Just some food for thought.

Jay xx