Welcome to my Blog about fitness, workouts, diet and about my personal fitness journey
We all have different style for everything in life, different values, different goals, but we all do have something in common. We all want to be healthy & happy.
When you find something you love, everything seems so much easier to do. Time seems to be organised so much better, as everything needs to be done so you have time to do what you love.
When love and passion are the part of our life, life is effortless.
Oh what a year this has been! From the highest points and excitements, to the deepest points of deepest depression and bad anxiety!
I have spent most of the past months re-thinking what has changed in me or in my life that is making such a powerful impact on me that I feel like I am drowning. I knew it was me, but I spent so much time trying to work out what is it! Where is the link and how can I fix myself and my thought process.
There is so many of us who feel that we failed ourselves as we all share different situations that made us feel this way. Some of those situations we could avoid and in some of them we just fell in that trap and I will explain in this blog why that is totally ok.
I remember those early days when sleep was a luxury and now I know why I felt so broken all the time. My both kids are now 5 days a week in nursery or school and they both sleep through the night.
Here are few tips that helped me to survive those days when I was crying for sleep.
1. Stay at home and rest
After a bad night sleep if you are planning to have a busy day and you didn't arrange to meet someone, just stay at home and have a low key day. Your child (children) just love to spend time with you. Don't feel guilty if you are not taking them out. You need rest too.
2. When your child sleeps, you sleep too
I have done this on a regular basis when I had Leila (my 2nd child). Hugo was then in a nursery and I loved my mid day naps. Leave housework and dirty dishes. Your sleep is more important then perfectly clean house.
3. Sleep training
"The Baby Whisperer" is an amazing book that I've read after Hugo was born and it literally saved me! It gave me an approach to how to teach your baby to sleep for much longer period of time, without leaving your child to cry himself to sleep.
4. Sleep swap with mummy friends
Did you think of sleep swap with your friends? One day you look after their kids and your friend sleeps and other way around. It is really amazing way how to catch up on that sleep and kids still have fun!
5. Go to bed early
The biggest obstacle I had to face is to go to bed earlier! I always used to sit with my husband and just have a chat until midnight and then when I go to bed one of the kids would wake up and this is how I felt I had no sleep. Just make sure you go to bed earlier and it will make a huge difference to your life and the day after!
6. Cold Shower
Cold shower helps your circulation and straight away you feel fresher and awake.
7. Share lie-ins or night shifts
Share with your partner night shifts, one night you, one night him to look after the baby. It is their baby too :) This worked so well with me and my husband. It kept me sane!
8. Go outside on the fresh air
Stepping outside where there is fresh air and natural daylight will make you more alert and is a good distraction.
9. Exercise and eating well
This can be very challenging as you have no energy and patience to think of your food and exercise at this time in your life. But it does make a difference. Think of having endless coffees and to increase just water intake. Keep meals simple and quick. Think to have more protein and veggies on your plate and before you grab a cake or biscuits, get yourself fruit, if that will satisfy your cravings.
Exercise wise, walking is a great way of keeping active, pilates and yoga will be kind to your body or you can find a local post natal or baby group where you can come and exercise with your baby/child, so you don't have to worry about childcare.
If you are local, you are more then welcome to come and join my Mums & Kids exercise class, you can read more info here. We are starting a new block on the October 27.
Please leave your comments under this blog how you are dealing with sleep deprivation. I would like to hear tips that work for you!
Also it would be amazing if you could share this post with your other mummy friends.
Have a good day!
This is the topic I want to talk about today, just as my starting point of my "moving on" journey. I am well aware that I will be judged, but I could not care less. Anyway, what I have seen in the past 4 years is that not many people actually care, so let's stick with my intention to spread awareness of mental health issues and stop that taboo that people with those issues are ill and you need to stay away from them.
4 years ago, after birth of my first child I have experienced feelings I never thought I could feel and for the first time instead of being on my biggest high, I was on my lowest and the most hopeless place. I haven't done anything about it, except dealing with it in silence and truly suffering. I thought I was lucky to get pregnant 9 months after birth of my first child and also I was lucky that my 2nd pregnancy was extremely difficult physically due to constant nausea for the whole 37 weeks. Having my head above the toilet was kind of more enjoyable as it stopped me thinking and feeling anything because I wanted so much just to feel well again.
Just after 2nd birth, those baby blues came back, but this time with true feeling of desperation I wanted someone just to come and save me. Being with two little ones was extremely difficult and this is how my journey to isolation started. I was on my own all the time, because I felt I couldn't have a normal conversation with other mums pretending that everything is fine, just giggling and talking about what my kids did and how great fun they are, because for me, I just wanted to curl up, cry and shout out loud "I NEED HELP! I don't know what is wrong with me, but I really need help!". Those feelings just came uninvited and unwanted, but I had to deal with them, myself, my own darkness, plus two little kids just who needed mummy to be there for them, to provide all the basic care and unconditional love. I was so lonely.....
I have been diagnosed with severe post natal depression 2 months after Leila was born and I asked for help. Ever since I am battling that crazy stuff and it seems I can't "just snap out of it", because it is not how it works.
It is nothing anymore about my weight. It is not about what I can and can't do. I just need to feel normal again....
I went two weeks ago to discuss with a doctor about my medication as I have been feeling extremely low for the past 2-3 months and this has changed my approach to my own struggle.
This is what he told me: Do you know what triggers those feelings? You shouldn't focus on medication to make you feel better and don't think about your today self. Work on your future self. Do things that make you happy. Spend more time on your own doing things that will help you grow, rather then trying to hide in your own struggle. Talk about it, let it all out and you will heal and get better.
Since that moment I've done few things:
1. Hired a personal trainer for Myself - physically focusing on myself.
2. Signed up to a crossfit for a year as they are so known for having a community - focusing on having a social joy.
3. Booked more socials with friends
4. I have luckily less work in the gym and more at home focusing on my business growth
5. I went to see Jessie Pavelka, my true inspiration - his best advice was "connect yourself with something greater then you and you will realise how your problem is small".
6. I listen Tony Robbins podcasts DAILY. In one episode he spoke about people with depression and he said "they are focused on just themselves when their feelings become too big to be dealt with. To be able to get out of there have a MISSION TO HELP OTHERS. In that is so much bigger joy and satisfaction". - and this is what I am going to do. To have a mission to help others.
I have to fight for my life. I am craving happiness in my own self
The first time I've seen Jessie Pavelka, was few years ago when I came across with his TV program "Obese A Year To Save My Life". I just loved the way he looked (I won't lie haha), the way he spoke with people who struggled so much to overcome their obesity and how he helped them to improve their life. I have been following him ever since and he is the only trainer I always admired his work and his message.
A month ago I came to bed at 11pm and I just got message on my phone from Facebook that Jessie is doing a bootcamp at Chelmsford at the end of July. My husband Neil said straight away - "You have to book it as you always said how much you wanted to meet him!". I must say Neil's support is just amazing! So I booked my place!
I struggled with motivation, inspiration whatever you call it in the last few months and I needed some fresh air of ideas, that sparkle that someone you admire can give you. I am so happy I went to meet him and hear what he wanted to say to all of us. He is promoting health as a priority and The Pavelka Way is focusing on 4 elements that are important for every human's well being:
1. Eat - nourish your body
2. Sweat - keep being active daily
3. Think - work on your mindset
4. Connect - connect with yourself, with people around you, community and something greater then you!
We are so often afraid of failures, but he is just saying to get into action and to fight for your own well being, to work daily on yourself, your growth that will help you get you towards true happiness.
Clearly I am biased - I want you all to have a personal trainer and if I had the time I would want that personal trainer to be me!
Anyway, bias aside there's some really good reasons to invest in some personal training. And remember you can often train with a friend and split the cost.
Sometimes we all lack motivation but if you've booked (and paid for) your PT session you're at least going to turn up and then it's our job to motivate you. Your PT will also challenge you and push you in ways you would never push yourself, which means you make more of the time you are spending exercising than you would at home or in the gym by yourself.
We can help you set REALISTIC goals which means you're more likely to succeed. Your goals will be unique to you - whether you're training for an event or want to lose weight, we have the knowledge and expertise to ensure you can reach your goals.
There's a reason that your personal trainer has all those qualifications - it's so they can ensure you're doing exercises correctly so you do not injure yourself. The benefit of this is that (if you listen) you can pick up techniques and good form which you can then replicate during workouts in your own time. Often your PT will be qualified in nutrition as well so when you're chatting away during your session you can pick their brains on other ways to meet your goals!
There's many more reasons why having a personal trainer is great but if you really want to find out for yourself you should get in touch and book a session with me! I have some spaces available over the summer so why not give it a go?
Check out the testimonials and gallery on here to see what kind of results you could get (and then get in touch with me!)
Available PT slots:
Monday 9am-10am and 10am-11am
Wednesday 9am-10am and 10am-11am
We all reach the point when we hit the wall and when we find that is absolutely impossible to force ourself to get moving, to start eating healthy and to start giving ourselves the attention we deserve.
Everyone will say it is a choice. In most cases I would agree. But what about people who have been through some tough times, who have been battling bad relationships, loss of a parent or family member, job loss, mums with newborns or simply challenging children, single parents, injuries etc. There is a one thing we all have in common. We will have a reason for our loss of motivation. Sometimes we need time to recharge, sometimes we need time to grieve, we are unwell and we need time to heal and sometimes we do just use it as an excuse to make a decision when enough is enough. It is comfortable to sit back and make no effort because we are giving nothing towards things that could potentially make us feel better and who would make such a positive changes on our lives.
This is just an example from my life. I can see how much I am happier to spend time with my kids, engaging with them and being WITH them, rather then just be physically present, when I feel better with my own self, when I look after myself, when I eat normal food, not just eating their leftovers from their plates and when I really think I have to spend some time on my own, or have to go to the gym to let the steam out or just to have 5 min to breathe in peace. I am happier. I am able to provide my kids, my clients and myself more kindness, love and care when I happy. Happiness comes from the inside of us....
Here are few tools you can use and they will make a positive changes on your well being.
1. Remove negative people from your life and surround yourself with people who support you. Negative people will just suck the life out of you and whatever you decide, they will try to convince you why the good changes are not good for you.
2. Start making time for yourself, make the time for things you truly care about. Plan them. Book them in your diary. It is so important to do things that make you happy. I for example love going shopping on my own, so I have time to wonder around and completely switch off from everything and have an opportunity to enjoy to browse.
3. Spend time outdoors and enjoy the sunshine. Sunshine makes us feel good! Spring is coming and hopefully we'll have less cold and more beautiful sunny days! Catch those rays. You will feel instantly happier!
4. Be active. The more you move, the more your body will make you move more because it is natural to keep active. While we sit, we have no motivation to move. I am not saying go and get yourself a gym membership, because sometimes this doesn't help either. Get yourself a step counter and see first how much you move. If you don't move much, just set yourself a target to increase the average steps by 1.000 steps per week and you can aim few weeks down the line to do in between 8.000 and 10.000 steps.
5. Make little changes week by week. People get overwhelmed when they get a meal plan to follow and that is completely different from their lifestyle. That will last less then a week and then you will start to go back to your old habits. Make little changes. Choose instead of white bread (rice) - wholegrain bread (rice). Then next week instead of 2 slices, eat 1 slice. You don't eat veggies? Just start putting a little bit on your plate, rather then to fill up your whole plate and you will be put off as you didn't get used to it. Drinking too much tea? Just cut down slowly. Drinking cows milk? Swap for almond milk. Loving fruit? Swap it for blueberries, raspberries. Instead of a chocolate, try dark chocolate with 82% cocoa.
I hope you get the point. Make little changes that are possible to keep in a long term.
Every little effort you do, counts!
Wishing you all a lovely day and speak to you soon!
Passionate about fitness, happiness, dreams!