04/03/2019

Most asked fitness questions on IG!


1.       What got me into fitness?

The same as most people… it was 2 days before 2015 and I hated what I saw in the mirror. So I decided to do something about it. Started with slimmingworld… a diet I’ve never truly understood but to begin with it worked… after about 3 months I stopped seeing progress, joined a gym and focused on eating healthy. The more I learnt over the years, through study and experienced I discovered what worked for me and what didn’t.

2.       How do I stay motivated?

Truth is I go through long periods where I’m not motivated at all. I have a habit of letting other parts of my life taking over and controlling me. The thing is, fitness is something I am truly in love with, so I always go back to it when I’m ready. I think this applies to most people in the fitness industry, we don’t love it all the time, we aren’t always disciplined and perfect, but we fall back on it as a source of happiness.

3.       What is my favourite muscle group to train?

This changes a lot…. There was a time where I only liked training legs and glutes. Because its what I felt strongest in. Then I really put a focus on training my upper body and now I’m enjoying that. I’m like everyone else, if I struggle in an area I don’t enjoy training it…. !

4.       Do you follow Macro’s?

I’ve gone through phases of following macros and I would actually recommend it to anyone. It’s the most fail safe way to hit your goals. However for standard day to day eating when I’m not prepping with a goal in mind I stick to intuitive mindful eating. I think when you have been doing it as long as me you get a good idea about portion sizes and what kinds of food your body responds best to.

5.       What supplements and vitamins do you take?

All of my supplements are supplied by Time4Nutrition I highly recommend, in fact if you DM me I can hook you up with a sweet discount! I currently use their pre workout (bubblegum flavour) and their protein which is a nice casein and whey blend, I love both the coconut vanilla milk and raspberry ripple flavour! I also use their Rhubarb and Custard intra workout (BCAA) and that stuff is tastyyy! I even made ice pops with them last summer! So good! For vitamins I take omega 3 daily and 5-HTP with vitamin c and b6 in. 


01/03/2019

Responsibility - The Ultimate Game Changer


One of the toughest pills I had to swallow when I was in my lowest point of my emotional breakdown was that I, Janine, was 100% responsible for it.

·         I hadn’t had any therapy for the issues in my childhood that kept creeping up and haunting my relationships.

·         I hadn’t made peace with my past.

·         I hadn’t learnt to love myself so that the love of another was a bonus not an essential.

·         I chose to let people outstay their welcome in my life, disrespect me, tread on my confidence.

·         I chose loyalty to others over loyalty to myself.

·         I hadn’t forgiven myself for mistakes and ‘failures’ in my life. Yes I make mistakes.

·         I chased people that had no intentions of being caught. Relentlessly. To the point of humiliation. I did that out of fear of a loss for something that was never mine.

·         I lived in denial for many months, smiling in public and then sobbing myself to sleep.

·         I genuinely believed I didn’t deserve anything better than the life I was living.

The beautiful thing is, when I finally woke up, stared this bullshit in the face, got the help I needed and started releasing the negative behaviours, one at a time  - TAKING RESPONSIBILITY – everything started changing. I let go of people that were hurting me and made room for new, incredible people vibrating on these amazing frequencies to come into my life. Effortlessly.

My only regret? That I didn’t do it sooner. 


27/02/2019

Reliving Painful Situations...


Reliving pain – one of our most addictive forms of self-abuse. 

I’ve always been a ‘see a situation, sort a situation’ kinda gal. I need to see things through to the end, even when it nearly kills me.

I need answers.

I want closure.

Here’s the thing – when the situation is caused by another person, I never get either.

By reliving the past we believe it’s going to give us an opportunity to do it again, and respond differently. Maybe this time we will understand it better – what happened? Where did it fall down? What did I do wrong? What should I have done differently? Basically, torturing ourselves with the never ending record of “fuck my life”

Another thing we do, when replaying a situation in our own mind isn’t torture enough, is retelling your story to everyone in our life. Initially we may be looking for some form of reassurance that we didn’t do anything wrong or that everything is being okay but not only do we keep the situation alive and kicking by constantly replaying it, we invite the opinions of others, adding new chapters, and new thoughts to obsess over.

Here’s the thing, no amount of reassurance, can change what’s happened. Adding new theories definitely wont.

Living your life around a memory just gives it power to control you.

You can’t find happiness in the same place you lost it and you can’t find it by holding onto a painful story.

Happiness and forgiveness comes, when you take the decision to release the situation, let it go with peace and make room for something better.

25/02/2019

Hydrate your soul!


I found this article on the website www.hopetocope.com and I really thought it was excellent. I always knew dehydration could make you feel a bit sloggy and more likely to make poor food choices and your body isn’t able to properly extract the goodness from the nutrients, vitamins and minerals in your foods unless you are fully hydrated but this article goes into how dehydration can directly impact your mental wellbeing. So grab a glass of water and give it a little read….


Water for wellness


Researchers now believe that even mild dehydration will have an effect on your moods. Two studies from the Human Performance Laboratory at the University of Connecticut show that it doesn’t take much dehydration (they describe this as 1.5 percent loss in normal water volume in the body) to alter your energy level, mood, and ability to think clearly. Female subjects in one of the studies also perceived tasks as more difficult when slightly dehydrated.



Dehydration, the body and the mind


The University of Connecticut study found that drinking water has a “significant impact” on alleviating depression and helping with concentration. It can also help with sleep disorders. In one of the studies, lead scientist Lawrence E. Armstrong, a professor of physiology in UConn’s Department of Kinesiology found that when dehydrated, the subjects were more cranky and fatigued. Not drinking enough water can also cause headaches, sleepiness, and confusion, said Armstrong.



How much is enough?


First off, waiting until you’re thirsty to hydrate is too late, as our thirst sensation doesn’t appear until we are 1 or 2 percent dehydrated, explained Armstrong. “By then, dehydration is already setting in and starting to impact how our mind and body perform.” So how much should we be drinking? According to the U.D. Institute of Medicine (IOM), women should drink six pints of water per day and men should drink eight pints of water per day. Remember that even if you think you drink enough water, your fluids will be reduced by heat, exercising or drinking too much caffeine





TEMPLATE DESIGNED BY PRETTYWILDTHINGS