I have been blabbing all over the internet about the fact that it is the first official day of Spring this Saturday!! Literally overdosing on the fact, in fact! Why? Because Spring means so many things!! Primarily new beginnings. I mean, I know that January first is all about new goals for the new year etc. but are you really feeling the motivation love when it's still -1 degrees?...I didn't think so. Call me a fair-weather goal-setter, but with the blossoms out, the mornings and evenings getting lighter, and the temperature rising, I'm ready to kick some ass!

So here's how to step into Spring, Betty Style!!!

1. DE-CLUTTER!!! Get rid of any energy-sapping excess in your surrounding environment, be that your bedroom, your living room, or your desk. That means papers, random stuff that has been sitting in drawers for at least 6 months, clothes that will never venture out again and can go to charity etc.

2. REVIEW WHAT'S NOT WORKING: Make a note of how much time you spend stressing or complaining about something that you are not happy about in your life. It's very simple, if you can't change it, then change the way you think about it, but for God's sake don't worry about it. Worry is such an energy sapper. In Baz Luhrmans ‘Everybody’s free (to use sunscreen) song, we’re told “The real troubles in your life are apt to be things that never crossed your worried mind; the kind that blindside you at 4pm on some idle Tuesday.”

3. TRY SOMETHING NEW: Wake up those brain cells girls. If you have been doing the same thing day in day out for the last God knows how long, it's time to change things up a little! Take up a new sport, take a creative class, learn a language. Essentially, make some small changes to your world and keep it fresh. I've just started free-running, y'know the people that jump from buildings (erm obviously can't do that yet...)

4. BREATHE: Step out of your door every morning and inhale the new day, you should have all manner of Spring scents filling your senses. If you live in pollution hell, then buy lots of fresh spring flowers to brighten up your day!

Fit Girl About Town musings...

So Betties! One of the cardinal rules of working out, is to protect thine breasticles!!! Repeat after me..."My Boobs Matter!" If there is one thing that could send me into an outrage at a complete stranger, it is to see a woman working out, and her boobs looking like they are throwing some serious shapes inside her t-shirt! No! Just No!! And again..."My Boobs Matter!" If you be letting them move around whilst you try to tone your butt-hind, they are just going to get droopier, and droopier, and droopier. Do I feel a tear coming on? Yes, a big tear in fact!! A big tear for all of those women who are focused on losing weight, but don't wear the right bra! Sisters, this is a plea! Protect your girls!!! They're not like your butt that can be toned back into pert-ness, once those babies go, there ain't no coming back! So for God sakes, if you don't do it for yourselves, do it for womankind. Never let yourself be seen with your boobs in motion when your body is so. Those babies need to not move, or else the only way is down!!

You've been warned!

Fit Girl About Town musings...

So what to do? If you like smoothies, then opt for ones with yoghurt in for that added protein. It will slow down that rate of absorption of all of that sugar into your blood stream...all of a sudden those jeans feel a lot nicer!! Or, just go easy on them, 2 or 3 a day is no joy to your waistline even if you are getting your 5-a-day! The best time to drink them would be post-training when your blood sugar might be a little low anyway, and it could do with a little boost! Similarly, if you're tucking into a protein-rich tuna or chicken salad, washing it down with a smoothie would be a delight!

Fit Girl About Town musings...

Cooeee, it's nearing marathon time for those doing London!! Eek!! I'm doing it this year too, and so are a lot of the clients at our studio. As the distances lengthen, guess what else is increasing...INJURIES!!!!! So ladies, I'm not gonna lie, despite running it myself, the marathon is one long-ass race! So whilst you would assume that the training involves running and running and some more running, your little pins-es will start complaining from doing the same thing after a while. So you need to add a little squat and lunge love into your regime...it's those that will keep you going stronger for longer.

The problem with running is that most poeple think that you don't really need to do that much just to get out and do it. Which is what makes it so fabulous, but it's also what makes it dangerous if your body is not strong enough to do so. For the most part, this is less so if you do shorter distances, however the leg strength requirement really comes into play when you go on long runs. So be kind to yourselves girls, if you want to go the distance, make sure your legs are strong, or else there may be tears, big ouch-my-legs-are-injured-cos-I-never-lunge-or-squat tears!

I'll just take a moment to mention Jess Sample here. Jess won a fab comp on Sweaty Betty to win 6 months worth of personal training with me! When I found out Jess was also doing the London Marathon, we were instant BFFs!! Without wasting any more time, we worked some serious squats and lunges into Jess' programme. Jess completed a half-marathon last weekend in preparation for the marathon, and kicked some serious ass with a 1hour 42 minute time. For those of you not in the know. That time is mighty fine!! So there it is, the proof is in the pudding! Go Jess by the way, you're so awesome to work with!! xx

Now call me an optimist, and feel free to kill me if it rains tomorrow...but we have had two days in a row of blue skies!!  Woot!!  You may have noticed that even your boss is in a good mood, truly, a little sprinkling of sun puts even the nastiest of ogres into good spirits!!  So anyway, on my commute in this morning I sat there thinking up all of the fun exercise I could do:

a) Outside, cos I'm not going to get drenched (and yes I have heard of April showers, but this is England, and we've just had two days of blue skies, so in my mind, it's officially summer!!)

b) In the evenings, cos it's getting lighter!! Double woop!!

c) On my lunchbreak, cos again I'm not gonna get drenched!!

Whilst again my spirit might be a little assumptive, and it may now rain until Christmas, I'm striking whilst the iron is hot!!  When it's nice outside girls, one must sieze the day...carpe lunge-us (an actual word, promise!!)

So get your thinking caps on!!  We're at the beginning of the month, so you can get some new training goals together. They could be big, like competing in your first race, or fabulous small steps like taking the stairs instead of the lift.  Either way sweeties, Spring is certainly on its way (depsite my pretending it's summer...it's summer in my head anyway!!)  Yep, Spring starts officially on March 20th, so how about putting an extra spring in your step in anticipation of a new season!! 

So what's it gonna be?  Walking home for part of your commute?  Getting out and about for a brisk 20 minutes at lunch?  Or doing a little park circuit when you get home?  Whatever it is girls, nows the time to get that bod in gear!!

Fit Girl About Town musings...

Heeeeeyyyyyyy!!  How you Betties doing??  I've got a little treat for you today, you know the kind of treat that will make you say, I can be tough and pretty all rolled into one.  Yes Betties, this is all about getting your butt ready for the slopes, whilst looking damn fine!!!  I've got the workout, the sisters at SB have the cool kit...a marriage made in heaven no?  Enjoy angels...

Fit Girl About Town musings...

Monday

Breakfast – porridge with pomegranate & seeds

Mid-morning snack – an apple and a small handful of almonds

Lunch – sliced chicken with lettuce, tomatoes, and avocado + 2 oatcakes

*Mid-afternoon – a snack of your choice, without the guilt!!

Dinner – grilled salmon with baby spinach, goats cheese, red peppers, and sliced red onion

Tuesday

Breakfast – scrambled eggs and smoked salmon

Mid-morning snack – a snack of your choice, without the guilt!!

Lunch – tuna nicoise salad

Mid-afternoon snack – houmous with 1 x ryvita

Dinner – chicken stir-fry (include bok choi, peppers, onion, and carrots)

Wednesday

Breakfast – 2 x boiled eggs with toasted rye bread

*Mid-morning snack – a snack of your choice without the guilt

Lunch – chicken risotto

Mid-afternoon snack – a snack of your choice, without the guilt!!

Dinner – smoked mackerel, with steamed vegetables (include broccoli, carrots, asparagus)

Thursday

Breakfast – scrambled eggs, with smoked salmon

Mid-morning snack – a snack of your choice, without the guilt!!

Lunch – a small baked potato with tuna filling and salad

Mid-afternoon snack – a fruit smoothie and a handful of walnuts

Dinner – prawn stir-fry (include bok choi, peppers, mushrooms, and onion) + a small treat dessert!!

Friday

Breakfast - porridge with blueberries

Mid-morning snack – 1 apple, and a small yoghurt

*Lunch – lunch of your choice without the guilt!!

Mid-afternoon snack – figs and a small square of cheese

Dinner - grilled salmon, with baby spinach, tomato, and avocado salad

Saturday

Breakfast - fresh fruit and yoghurt

Mid-morning snack – pomegranate seeds and some pistachio nuts

Lunch – tuna nicoise salad + a treat!!

Mid-afternoon snack – houmous with 1 x ryvita

*Dinner – dinner of your choice without the guilt

Sunday

*Breakfast – breakfast of your choice without the guilt!!

Mid-morning snack – 1 small yoghurt

Lunch – chicken and vegetables

Mid-afternoon snack – Olives

Dinner – smoked salmon with with baby spinach, tomato, and avocado salad

Whaadya think Betties?? Eating virtuously has its rewards no?? Let us know how you get on!!

Fit Girl About Town musings...

I mentioned on Monday the 80/20 rule. That means eating well for 80% of the time, and then eating whatever it is you desire 20% of the time. Let's say you eat 3 main meals a day, and two snacks. That's 35 meals a week. Following the 80/20 rule that means that 7 of those meals, let's say 3 main meals, and 4 snacks, you can relax a little. All of a sudden, that seems like there's a lot less denial-of-self going on! Each treat if you like, counts as one of your seven cheat treats. Do you like the sound of that Betties!! Eating guilt-free!! 'Tis an amazing feeling I tell you. Sometimes you might even find yourself having just 4 of your 7 treats in a week! They don't carry over by the way, 7 per week is your limit!!

Anyway, for the rest of the week we are going to look at what a week of 7 relaxed meals might look like, just to give you a little Betty love. Valentines day looms after all!!

Fit Girl About Town musings...

I'm not gonna lie, I'm a bit over hearing another girl starting another diet which is likely to last ooh, let's see, about a week or two, only to be replaced with another diet, that her friend lost five pounds on! Woop diddy doo! Guess what, if you actually ate relatively sensibly most of the time and actually let your body respond to it, you might not be compelled to try the next big thing, that let's face it, gets replaced by the next big thing! I like to apply the 80/20 rule to food...eat good 80% of the time, and relax 20% of the time. Do this whichever way you will, eat good in the week and relax at the weekends for example. But you know what, the latest celebrity endorsed diet, usually cooked by their personal chefs, probably isn't going to be that functional for you. We're busy girls Betties, so we need food that fits into our schedules and that works!

So this week we're gonna focus on getting you guys eating right in a way that is sensible and (drum roll) that you won't want to give up after a week! Imagine that!! Get the food sorted, and you'll have so much less t worry about. Perfect!!

Until next time Betties! x

Fit Girl About Town musings...

Fit Girl About Town musings...