T H E B L O G

Do you practice 'self-care'? Do you even really know what it is?

According to the NHS, self-care is the practice of consciously doing things that preserve or improve your mental or physical health.

It’s taking the time to do things that help you live well. This can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.

We lead increasingly busy lives and it can be easy to forget to put yourself first, especially if you have lots of responsibilities and other people to care for. But looking after yourself will make you feel better, and the better you feel, the better you will be in all areas of your life - from work to relationships.

Self-care doesn't have to involve a huge time commitment and it doesn't have to cost the earth. It could be taking a bath, relaxing with a good book, taking a walk outside or eating your favourite food. It's about making a commitment to putting yourself first, ...

Who isn’t stressed? The reality is the most of us experience stress at some points in our week or even day. And the body’s natural stress response can be helpful, enabling you to meet your daily challenges and motivate you to reach your goals. 

However, when stress becomes ‘chronic’ i.e all day every day, it is a problem: Insomnia, anxiety, depression, heart disease, a weakened immune system and weight gain for starters. 

Yikes!!!

So, in today’s episode I share with you the reason why stress makes you hold on to fat and 5 strategies to help you relieve some of the stress you may be feeling.

And, as always, if you’d like some more help do check out the links to my daily Thrive exercise class and my coaching packages.

With Love

Bex xx

Do you know what one of the major issues women face as they age?

Well it’s called ‘sarcopenia’ and it’s not nice. Sarcopenia is the loss of muscle mass and strength, and is the leading cause of women losing their independence as they get older.

In today’s video I explore what happens to our bodies as we age and, crucially, what we can start doing now, to be our future self's best friend.

The works starts now - what are you doing?

If you’d like some help - join my morning Thrive classes where we specifically work the body to build strength, mobility, flexibility and balance. Click the link to join me week days mornings for 30 minutes dedicated just to you!

Apparently around 1.3 million of us in the UK are in the middle of 'the midlife collision', but what is it and what can we do about it?

In today’s video we look at the extreme pressures that this generation are under - the serious consequences to their home, and work life and I share 4 tips to help you to cope.

The 'sandwich generation' have it tough - but remember you're not alone.

If you want some extra support and guidance, I'd love to help you just check out my coaching packages and we can get started!

Have a great week

With love

Bex xx

Are you 'menopause-ready'? And if you're not 'menopause-ready' are you doing anything to prepare yourself, physically and mentally for menopause?

If the M word fills you will horror and you feel like it’s miles away for you, so not on your radar at the moment - you’re wrong!

And here’s why:

Perimenopause (the hormone fluctuations and resulting menopause symptoms) can start as early as your 30s for some women, and those that are healthier experience the ‘easiest’ transition into Menopause.

We can never be too prepared, or too healthy, so today I wanted to share 5 simple ways that you can start to prep for the big M, today.

And if you'd like some more help and more support to help you through perimenopause, or to prepare your body and mind for it, please check out my Very Modern Menopause Coaching Package.

Here I work with you, 1-2-1 and show you exactly how to change your diet and exercise regime in order to support your hormones and your changing body as well as teach you tools a...

Who’s a member of the clean-plate club? I definitely am. If it’s on my plate - and tastes good - I’ll eat it whether I’m full or not.

As kids our parents often want to promote 'good manners' or are worried about 'wasting food'. However, as adults, this habit can create a real problem.

This habit can work to really interfere with our bodies natural hunger and fullness cues leading to overeating and weight-gain.

In today’s video, I share 3 tips to help you to respectfully hang up your uniform, return the badge and leave the club altogether.

If you'd like more support and help with your feelings and behaviour around food then I'd love to have a chat to see how my food coaching program could help you.

With love

Bex xx

Do you find yourself relying on will-power to reach your goals?  And, do you find that, more often than not - your will power fails and you spiral down with thoughts of how you always fail and how you’ll never manage to XYZ?

Have you ever thought that maybe it’s not actually your fault? Many of us think that mastering our desires is simply a matter of practice makes perfect. 

But in reality studies have shown that those who were able to exert more self control were not more successful in reaching their goals.  It was found that the more effort they put in, the more exhausted and depleted they felt. These studies concluded that forcing yourself to ‘just do it’ is often counterproductive, at best helping in the short term, but setting you up for failure in the long term, when it really counts!

So, if you’ve got a goal in mind, don’t just rely on your will power to achieve it.  Try these 3 helpful techniques to support you and your goals going forwards.

Good luck, and, as always, if y...

Are you an emotional eater?

I definitely am! But what’s the difference between hedonic and homeostatic hunger, and why is one healthier than the other?

Watch today’s video to find out some strategies to help you to combat emotional eating.

If you’d like more help then please do reach out, I’d love to hear from you

Have a wonderful week

With love

Bex

If you’ve found yourself reaching for a short-term reward over a long term benefit - you’re not alone! It’s one of the most common issues my clients face.

This cognitive bias is called ‘Delay Discounting’ and is a term used in behavioral psychology to describe the way people tend to devalue rewards and benefits that are further off in the future, compared to those that can be obtained immediately. 

In the context of weight loss, this often translates to choosing the immediate pleasure of eating a tempting treat over the more distant reward of achieving a weight loss goal.

Understanding delay discounting is crucial because it helps us recognise why making consistent, healthful choices can be so (so) difficult. 

Every time we opt for a quick, unhealthy snack over a healthier option that benefits us in the long run, we are experiencing delay discounting. This bias can lead to a cycle of poor choices that derail weight loss efforts and prevent us from reaching our health go...

Do you binge-eat? It could be that giant bag of Kettle Crisps that you just keep munching, it could be second, or third helpings on pasta or it could just be really large portions at each meal time.

When there is such an abundance of food, it can be difficult to over-ride some deep seated evolutionary programming telling us to eat everything because we don't know when we'll be eating again!

But a psychologal tool that I find really helpful for my clients who have issues with over-eating or what we call ‘unhealthy food habits’ is called ‘The Retrospective’.

It’s really simple but really effective way to break an unhealthy habit.  

Click on the video and find how to perform The Retrospective on yourself. 

And if you'd like some more help - I'd love to chat to see how my coaching will help!

With love

Bex xxx