"Why do my muscles ache after exercising?" When you exercise your muscles work hard, you're applying force to different muscles in each movement you do When muscles are made to work harder than they're used to, or in a different way, the muscles get broken down bit by bit This is what causes the soreness and stiffness As your muscles repair themselves they get stronger than they were before, so your muscles won't hurt as much next time if you're doing the same type of thing If you haven't exercised before or in a while, your muscles aren't used to being used in those movements, being stretched and forced to move and contract at different points in specific exercises and workouts If you're getting back into training you will ache, it's just the muscles getting conditioned again Take your time and enjoy getting back into it 😊 What exercise has made you ache the most before? Let me know in the comments 💪✌️😊

Eating healthy can be hard when you live a busy life… Most people think this way but all that’s needed is better planning of your week When you take that time out of your day to make a good healthy meal it can feel quite rewarding Knowing that you're making something good for yourself and knowing it's there later for you to just pick up and eat when you feel hungry instead of getting a packet of crisps is a really good feeling When you prepare some food for the day, make extra so you have enough for the next day too You may find that you enjoy cooking and look forward to that time in the kitchen I find cooking therapeutic in a weird way (maybe I'm not the only one) It takes your mind off things and you're just focusing on building your awesome meals or snacks If you're struggling to find the time to make food there are some things you can do that are less time consuming … Make a list of everything you need to make your recipes for the week and make sure you get them all Having a list with you when you go to a supermarket can save time and keep you focused when you pass those lovely looking cakes You can buy frozen vegetables and fruit If you're not fussed on chopping up vegetables you can get a good variety of already prepared vegetables now, which is also a super time saver If you have kids around when you're cooking, get them to give you a hand Make it fun and teach them that eating healthy and cooking your own food is much better than eating processed food Plan a couple of days in the week to make your meals and snacks, put them in to your schedule then you'll feel a lot better that you've got those days and times to stick to Let me know your thoughts in comments 😊 💪✌️😊

Loving yourself is a big part of living a happy life If you're someone who has trouble loving yourself, you're not alone I think everyone gets to a time in their life when they aren't really happy where they are You might put yourself down a lot and speak negatively about yourself quite a bit This self talk leads you to feeling crappy, then you stuff yourself with junk food to make yourself feel better… Then you feel sick and hate yourself for eating everything you just did… It feels like you can't win Try changing your mindset as much as you can When you say or think something negative about yourself, stop yourself and change the thought process Change your sentence to a positive one The more you do this, the easier it'll become and you'll start to feel a lot better about things in your life Have you ever changed negative thoughts to positive before? If you have how did you feel after it? Please let me know in the comments… ❤️ 💪✌️😊

You can do whatever you put your mind to… Whatever it is that you want to do... Just do it Don't let your own thoughts, or anyone else's thoughts stop you from doing something you really want to do If you share with someone that you're going to start doing something new for yourself for example training or a diet and that person comes back with negative comments such as 'you'll never stick to it, it's just a fad' DON'T LISTEN That’s not you saying that, and don't believe it Don’t take ownership of that thought, because it’s 100% not your thought to hold on to They’re just jealous that you are doing something for yourself and they don't have the guts to do something for themselves because it's hard Something is only hard because you think it is Even the people closest to you can try and put you off in some way, don’t pay any attention to it! Carry on doing that thing that makes you feel better about yourself and remember why you started doing it Stay Strong You CAN do it 💪✌️😊

Sharing a smile with someone can change their day Someone could be having a really pants day and they're feeling miserable If you pass someone who's looking a bit down give them a smile… You might not get one back but your effort will be in their heads, it could take them a little while to notice that you’ve just smiled at them, so they don't react in any way Although it's nice to receive a smile back, you'll still feel good if you don't It doesn't cost a thing to give a smile, not even that much effort If you're feeling crap yourself giving people a smile or smiling at yourself can improve your mood too When we smile it sends feel good signals to our brains, then endorphins are released which help us feel happier Smile today 😃 Smile everyday 😃 Be happy 😃 ❤️

Everything in the past is in the past, you can't do anything about that now It can hurt, of course it can, but there's no need to dwell on it Dwelling on it makes it part of your present You're holding onto something bad or negative that you can't change Forget it, let it go, move on… Crack on with your life in the now That's where you can decide what your next moves are going be Remember that it's your choice to hold onto something Get rid of it… You don't need it, it's weighing you down ❤️

This goes for anything you want in life… Everything takes effort I'm pretty sure if you thought about what you wanted you already know what to do to achieve it You could be working on things right now to achieve those goals, if you are well done If you're not or you feel that you're not in the right headspace for it yet, please never let that stop you, don't let anything stop you! Maybe you're not entirely sure what to do to get where you want to be… Maybe you need some help or guidance If you do, go and find that from someone you know who can help you with that goal I know that thinking about doing these things can be hard enough, but if you put your energy into actively doing the tasks instead of wasting energy on thinking about them, you'll feel so much better about yourself The first step can be the hardest but when you take that step, that's when the magic happens What have you been putting off taking action on?... Let me know in the comments 💪✌️😊

If you exercise it's not an excuse to eat crap food… Do you find yourself thinking "I've earned this" after a good hard workout? Next time, think to yourself "I don't want to undo what I've worked so hard on" If your diet isn't the best, it's not going to help you with your training or goals You're not going to be able to perform at your best if you're eating too much of the wrong foods To change your body shape, loose weight and get toned you need the energy to be able to follow your training through… When you eat bad foods they can make you feel groggy, leaving you feeling like you have no energy to do your session, or anything else you may need to do Energise your body with the right fuel and you'll see and feel big changes towards your body shape, and the way you feel and perform during your workouts It's important to drink plenty of water and eat well for your body to function at its best Let me know your thoughts on this in the comments… 💪✌️😊

Reaching a goal takes quite a bit of work… But when you reach it… It's incredible! When you exercise sometimes it can make you ache like hell! Some people like it, some people would rather not feel anything But everyone knows it's good because they feel like they've done something Everything takes time… Anything you really want will always take time to get It's not easy to change your body but with the right mindset and when you get stuck into it, things become a lot easier and you'll start seeing results, which will also help you to carry on It will require dedication and willpower… To reach your goal you'll still need to turn up to sessions and dig in, even when you really don't feel like it To be healthier you'll need to make some healthy decisions with the food you eat and what you drink It requires sacrifice… To reach your goal you'll have to sacrifice some of the things you love It could be chocolate, wine, going on nights out, the foods you love that aren't good for you You'll need to work your body hard, yet the mental benefits you receive from this will be massive too There will be temptation… Of course there will You'll have some people who aren't so supportive in your life and they'll try what they can to put you off track Always stay strong through all of your struggles because when you reach your goal that you've worked your butt off to get despite everything… All of the above really becomes completely worth it Let me know your thoughts in the comments 😊 💪✌️😊

There's no competition in bettering yourself at something The most important thing is that you are doing something that makes you feel better about yourself It doesn't matter about what someone else can do Everyone has different strengths and weaknesses No one is the same So don't worry about anyone else and concentrate on what you are doing If working towards doing something that someone else can do motivates you that's cool, but never compare yourself to other people If it's making you feel better that's all that matters Keep going and you'll feel a lot better about yourself if you concentrate on you Let me know your thoughts in the comments… 💪✌️😊

"How can I tell I'm making improvements with my training?" Sometimes there can be occasions where you don't feel or think that you're improving when you're training… Some things are hard to see yourself Here are a few things you can keep an eye on to see where your improvements are and to make sure you're going in the right direction with your training for your goals You can take measurements of different parts of your body, arms, legs, hips, waist Whatever it is you want to keep track of just take a measurement of it and date it, then measure again in a week or so You may be able to go down deeper into your squat or push up, meaning that you're mobility is getting better along with your strength You look in the mirror and see your body shape has changed Your clothes are feeling loser on you You could be able to do more exercise before you get short of breath, by this you know you're getting fitter You could also take a picture of yourself before you start working out or dieting, then take pictures the more you progress through the weeks So there's quite a few different things you can track to see where you're improving Don't think that you're not improving in any way if you're exercising often, there's always something that's improving, even if you don't see it physically There's a lot of things happening inside of your body that is making you feel a lot better What's the best way you've found to see your improvements in training? Let me know in the comments… 💪✌️😊

Are you feeling stressed out about something right now? Do you feel unsure what to do to make yourself feel better? Something that always helps me is a good workout I know it feels like the worst thing to do when you're feeling really bad about things, but if you get past that first feeling and crack on with your workout you'll feel so much better afterwards You'll spend that session focusing on the workout rather than the thing that's stressing you out You have some time where you can be free of the stress and get all that energy out of your system by having a good workout Rather than being at home stuck on the settee watching TV while you constantly think of that thing Or even worse, take it out on your loved one or kids It really does make you feel so much better about things You may not even feel so stressed out about that thing when you finish It's amazing what a workout can do for you Have you been super stressed and gone for a workout then felt a lot better afterwards? Let me know in the comments… 💪✌️😊