As I sit here writing this, the sun is beaming in through my window, warming my face nicely - a sure sign that Spring is here and Summer is on its way.  Many of us see this as a time to kick start their health campaign, ready for our summer holidays.  So now is the time to make changes to your lifestyle, rather than leaving it too close to your holiday and opting for an unhealthy quick fix that will leave you hungry, craving foods and lacking in energy.  Instead there are some easy changes you can make to your lifestyle now that will help you become healthier, have more energy and burn some excess fat.

As some of you know, I have given up added sugar for Lent.  Its not that I feel I need to lose any weight, but purely for 2 reasons - I hate the way it makes me feel - high for a short time before I feel tired and sluggish, and also I waste valuable calories on chemical c**p, instead of foods that are going to make me stronger, happier, more energetic, recover quicker and healthier.  So seeing as I am only on day 2 and all I can think about is sugar (because I can't have it), I thought I'd write about it too .

So one of the reasons we become addicted to sugar is its taste.  When our taste buds evolved, there was a limited supply of fruit, which was rare and hard to come across, therefore if our ancestors came across fruit and ate it, they were able to eat as much of it as they liked because it gave them energy and vital calories easily.    So our taste buds like sugar.  Now days, everywhere we turn, there is sugar - candy, chocolate, cakes, biscuits etc.  Meanwhile, our taste buds remain unchanged, making us prone to overeating sugary foods.  So what is the best way to beat a sugar addiction, if you have one - Go cold turkey.  There is no reducing intake, cold turkey is the only way.  Now I am not talking about fruit etc, but more manufactured added sugar.  So as the sugar cravings kick in, I am busy thinking and researching ways to beat them and make the process less awful.

The first thing to look at is what feelings are identified with the urgency for sugar, as normally something has stirred those thoughts - stress, sadness, anger, tiredness, boredom, dissatisfaction.  So before you reach for the sugary snack, think what emotion, thought or circumstance has recently occurred and try to deal with the emotions themselves first, because the sugary snack is just a delay - after it's worn off, the emotions are still there.  Good examples are deep breathing, a good cry if everything has got too much, a run/cycle to release some aggression, etc.  My favourites I feel will be pummelling the punch bag and my eldest daughter's favourite - shouting at the toilet, and I might, just might, listen to my iwatch when it tells me to breathe for the millionth time today (seems to sense when I need to )

Next is how to reduce the cravings.

Eat more
Make sure you are consuming good levels of healthy fats and lean proteins, so a thumb sized amount of fat with every meal, and a fistful of protein.  Don't skip your complex carbohydrates, we need them to function, sleep well and think.

Include
Look at adding magnesium, chorium and zinc rich foods, such as dark leafy greens, nuts, brown rice, broccoli, sweet potatoes, apples, whole grains, eggs and oysters

Add
Spice up your meals with cinnamon, nutmeg and cardamom as they will help satisfy the need for a sweet taste, whilst regulating your blood sugar levels and reducing your sugar cravings.

Reduce
Try and reduce your levels of processed foods as they have hidden sugar.  Processed sweeteners have also been shown to have an bad effect on our blood sugar levels (but natural sweeteners are more reliable such as Xylitol and Erthritol as they have no effect on our blood sugar levels and even offer some health benefits)

Improve 
Get more sleep and exercise.  Tiredness will lead to cravings, so prioritise your sleep.  Exercise will also help tackle the cravings and makes you less likely to reach for something sweet after a session

So if you are tackling your sugar cravings this Lent - good luck

Most of us lead busy lives, making it harder to find time to train, easy to grab the less healthy snack or meal, and tricky to unwind and relax.  Earlier this week I read an interesting article by precision nutrition on how we often treat our health with an all or nothing approach, in that we go full swing, eating well and training loads, but when we are busy, we pause it all, planning to take it back up when we are less busy.  Not only does this make it harder to reach your goals, get fit or lose weight, but also our bodies are like formula 1 cars - to get the best out of them, they need careful looking after.  John Berardi talked about having mini healthy habits that you could stick to when busy, so you don’t ‘pause’ your healthy habits, you just turn the dials up or down according to have how much time you have.  So what mini healthy habits can you form?

As we buckle down into winter, with our first flutters of snow, how can you fight the dreaded office cold or the latest bug from the kids classroom?  Check out some simple, easy ways to boost your immune system, avoid germs and minimise your risk of injury.

Sanitise your phone - As our phones have got smarter, we tend to carry them everywhere, including to the bathroom.  So think what hidden ‘germs’ could be lurking on your screen.  But before you reach for your antibacterial wipe to wipe down the screen, stop!!  You could do more damage than good.  Instead check out this article - 

So this blog has taken a little longer than I had hoped, but now Christmas has been and gone and we have moved house, I can finally sit down and write up our successful Menopause talk.

Thank you to the 26 women who came and had a giggle at the little and large show, helping Imelda and I to raise over £175 to the Royal Marsden Cancer Charity.  As promised, we have summed up the talk into 'take home pointers' so those who missed it can hopefully learn something new, and for those of you who came we have given the top tips and strategies that we covered - enjoy.

Firstly, how do you know you have had your menopause - simply put, it is 12 months without a period, which happens at the average age of 51 but bear in mind that 1 in 100 reach this point before they are 40.  As many of you will have either heard or know, menopause can bring along some not so pleasant symptoms, in fact 70% of women will have menopause symptoms.  These vary from:

Our wrists are a complex joint made up of 10 bones, as well as numerous ligaments, tendons and muscles. Combine this with its ability to move on a multitude of planes - flexion and extension, adduction and abduction, and it can easily become sore or weak. The wrist is a vital link between the forearm and hand, and if weak we tend to compensate through our shoulders and elbows, which can cause issues in those areas. One of the first things you can do when doing any wrist work, such and press ups and straight arm planks, is to splay your fingers apart so the force is spread across the whole hand rather than just the wrist.

When a celebrity tries a new diet or starts a new form of exercise, magazines regularly deem it as the next best thing to help tone up, lose weight, or get fit.  But what we often fail to remember is that what works for one person, doesn't work for everyone.  We are all unique and amazing in our own way.  So if you are looking to tone up or lose some fat, there are some simple ways that work for everyone 

As many of you will know, I spent half term in France, at Condom (yes that is what it is really called!) and had a beautiful relaxing time.  Now that I am going there so often, I have had time to observe the French habits, and thought that there are a few things we could learn from them that would make our lifestyles healthier.

Firstly, I think most importantly, they making eating a social occasion, taking time out to enjoy their food and chat to family & friends.  This means they take time to eat, and because they are eating slowly, the body is given time to feed back how full it is getting.  It also makes sure that they are taking time out of their day to relax, sit down and unwind, which plays a vital role in reducing stress and balancing out our hormones.   How many of us are prone to eating on the go, or grabbing a quick lunch, and not having the time too actually enjoy it?  Easier said than done, but try and make some of your meals social - catch up with the family, chat to colleagues, or just enjoy a bit of peace and tranquility. Also you don’t see many fast food outlets nor people eating and drinking in the street, on the go!

They eat seasonally - which could be due to the vast size of France, or just their way of life.  And because they eat seasonally, the food is fresher, with less preservatives and this means their diet has to be more varied as they move through the seasons.  This is a simple way to make sure we eat a wide array of vitamins and minerals, rather than relying on our favourite food throughout the year.

Their supermarkets are simpler, with few ready made meals, and less choice because their towns offer an awesome weekly market, full of fresh fruit and vegetables, butchers in every town, as well as a fishmonger and several patisseries.  The whole shopping experience, is just that - an experience, to be enjoyed, planned and time taken.  This makes cooking from fresh seem more important and with such a great array of fresh food, cooking is more exciting and enjoyable.

If you go into any small town, or village, you will see they have pretty amazing sports  and recreational facilities, from outdoor pools, to lines and lines of tennis courts, a park with a running track and equipment around it, picnic areas and an array of paved idyllic walks.  What is more, they don't sit there empty, gathering dust and neglected, they are used, enjoyed and loved.  They are near the main roads and available for all to access - no membership needed.  So often our facilities are sold off for development or left uncared so they become overgrown and unusable, or privately owned and expensive.  I know we have less reliable weather than the French, but the idea of exercising outside, breathing in the fresh air and grabbing some vitamin D from the sun makes the whole exercise idea that much more attractive, especially when you see people doing the same, so it is deemed normal, not for the super fit.

So my little trip to France has encouraged me to get back into my love for cooking, be more adventurous, eat more seasonal and fresher food, get out and enjoy eating socially rather than seeing eating a task that needs to be done quickly, even if that means I take the time to eat in the garden, or read my favourite magazine  I am encouraged to utilise the local amenities more - butchers etc, and make my workouts more fun, using the park and natural areas.  

Bon Appétit.  Vive la France!

I don't believe in quick fixes or crash dieting.  Instead I firmly believe that the best way to get fit, tone up or lose weight, is to become healthier.  Simply changing some of your habits to healthier ones - walking more, eating a more balanced diet, exercising effectively and relaxing more will make you feel happier, give you more energy and help you feel and look better.

Fitness watches, smart watches and apps are all the rage at the moment with new ones appearing on the market all the time.  Most of you may know that the recommended daily number of steps is 10,000, but why should you brave the weather, get out of your chair and stride those pavements, just to hit that 10k target?

Health Benefits
To reduce your risk of a stroke, getting diabetes or heart disease, it is recommended that we all do 150 accumulative minutes of moderate exercise a week, which equates to 30 minutes each week day.  10,000 steps a day has been calculated to equate to 30 minutes moderate exercise a day, helping you to hit your target

As some of you may know, Tracy, one of the lovely ladies from Monday’s Class, headed out to Antarctica for over 2 weeks recently, and has just come back. Seeing as it is one of the few places that most of us will never go to, I thought it would be nice to hear from her about her travels

As some of you may have heard by now (several times) I am loving my fitbit.  Not just because it has upped my walking steps or got me into a little bit of friendly competition, but because I am focusing on an area we regularly ignore - sleep.  Did you know that getting more than 7 hours sleep a night can increase your exercise discomfort, reaction time and speed?  It also makes you slimmer than your fellow counterparts who are getting less than 6 hours sleep regularly.  I am the first to admit that I ram too much into a day, rush around like a headless chicken, and don't relax enough.  Are you the same?

So how can you make sure you are getting enough sleep?

With new diets, ‘fabulous’ dieting pills and potions, and new workouts appearing all the time, it can be very confusing as to what will actually help you lose weight and beat the belly.  I like to keep it simple, for one reason - you need to stick to it.  Research has shown that most people who lose weight on a diet end up putting it all back on and more!!  Which is gutting after all their hard work losing it in the first place.  So how do you lose weight and keep it off?

As part of my job, goal setting is vital.  I love setting goals with clients and helping them to reach them, but I'll let you into a secret, I'm not so great at setting them for myself.  Many of you will remember my yoga goals!  How many sessions did I achieve - 1 in a whole year!!!  But last year I learnt a valuable lesson about goal setting - it works for me too.  I wanted to change how I worked, so I sat down with my business coach and set clear targets of what I needed to hit and when, and by the end of the year I was where I needed to be and didn't that feel good!  This year I have gone a step further and set goals for every aspect of my life - work, health & fitness, family and enjoyment.  Put your hand up if you are good at setting new year resolutions, but not so great at sticking to them.  Well, here are a few tips that will help guide you towards your dreams.  After all that is what goals should be made up - dreams, leading us nicely into our first tip:

If you are looking to lose weight and improve your health, did you know the recommended amount of physical exercise is

Either
150 minutes of moderate exercise (brisk walking or cycling) and strength exercises at least 2 times a week.
Or
75 minutes of vigorous exercise (running, fitness classes etc) and again, at least 2 strength sessions a week

With both of these, you can break the amount down into bite size chunks, rather than do it in one sitting.  Do you do the recommended amount?  Getting into an exercise routine is never easy, but once you have mastered it, it becomes way of life, and you'll find it equally hard to break.  The benefits are huge - weight loss, reduces blood pressure, helps you feel happier, helps balance cholesterol, boosts your immune system, reduces your risk of heart and lung disease, and so on.  But how do you get yourself into a habit of exercising regularly?

Are you prone to the odd niggle, twinge or even complete flare up?  If yes, I am with you on that one.  I used to have a mint back, that could lug anything anywhere, but 10 years ago, me and my 4 legged friend reared over backwards onto concrete, breaking my back.  After a massive flare up, lots of scans, hideous drugs and nights of sleeping upright in an arm chair, a fortune on physio appointments, I decided enough was enough, and went back to the basics.  Don't get me wrong, I still have flare ups, as many of you know, but I have learnt a few valuable lessons along the way, helping me to keep the flare ups more contained, and allowing me to do pretty much anything I like.  As an area I am passionate about, I would love to share some of my top tips to avoid back pain

Counting calories, sins, or food colours, has been a popular way to lose or maintain weight for years, but making sure you eat a well balanced diet can be so much easier than that, just by using your hand.

To lose weight, it is mainly thought that you burn more calories and eat less.  However, hopefully you will be understanding it is a little more complex that that.  You will already have heard me babble on about not all calories being equal, and the nutrient content of each food is more important etc, and hopefully you will have started to appreciate how powerful your mind is in all this, but I thought it might be useful to emphasis it further.  So here are some simple ways to help you lose weight with your mind!!

Only eat when you are hungry
Sounds obvious, but how many of us eat because its time to eat, rather than because we are actually hungry.  Think of hunger on a scale of 1 to 10.  Aim to eat when you are around 2 to 5.  Above 5, and you are not really hungry, and below 2, you have left it too long, and now need to be careful not to over eat, or make less healthy choices as you are so hungry.

Stop eating when you are no longer hungry
Again fairly obvious, but in practice it is a little harder.  Our stomach takes 20min to tell our brain that is it full, by which time, most of us will have over eaten.  So instead, stop eating when you are no longer hungry, and you will then have not over eaten.

Got a craving?  What to do next!!
I am with you with this one, as a chocoholic, it is a tricky area.  There are a couple of options here for you. First one is to have a drink.  Your body may be telling you ‘you are hungry’ when actually you are thirsty.  It also will help you to feel full.  Next up, try a healthier option, so a couple of squares of dark chocolate, or some vegetable crisps, or a healthier biscuit etc.  Finally try distracting yourself by doing something else nice - a walk, a bath, read a book etc.

Out of sight, out of mind
If you know you like a biscuit or 2, or a good old bar of chocolate, there is nothing more challenging on your will power than actually having it in your house.  Bin it, give it away, what ever you fancy, but try not to have it in the house.  That way if you are having a craving, you will have to go out and get it.  If you opt for that little number, walk round the shop and decide if there is something else healthier that you might fancy instead.

Relax more
You may have heard me explain this before, in which case I am sorry to repeat myself, but it is a very important point.  Relaxation is vital to losing weight.  It helps balance out your cortisol levels.  Cortisol is a hormone that tells your body whether to store fat, or burn fat.  Too high levels of cortisol equals fat storage, so make sure you make time to relax.

Emotional Hunger
I don’t know about you, but if I am having a bad day, the chocolate comes out.  We often get confused with physical hunger and emotional hunger.  So if you are having a 'moment', make yourself feel better by picking up the phone to an old friend, going out for a run, opting for a bit of retail therapy, and you'll soon be feeling much better, rather than annoyed with the empty wrapper.

No distractions
If you like to eat in front of the TV or reading the paper - Stop.  By doing so, you are missing vital cues from your body telling you it is filling up.  Aim to put your fork down between mouthfuls, add only a fistful of food to your plate at a time before deciding if you are still hungry for more, and chew, enjoying the taste rather than eating to quickly.

The above are simple easy ways to lose wight and keep it off without having to make huge changes to what you eat!!

My two girls could not be more different when it comes to what they like to eat. One loves the usual kid ‘staple’ foods, whilst the other loves to try anything I am eating. However one thing they are both brilliant at, is avoidance tactics at the table - can I have another drink? I need a pee, It’s too hot, I don’t like it, I’ve had enough, can we watch TV, can I have ketchup? I have pins and noodles (yes thats what they are called in my household), I can’t do it. You get the jist, so when I know they are off for lunch at school or nursery I have to pack very wisely, otherwise I get back a box full of mouse nibbled food. So here are a few of my favourite tactics

I regularly lecture to you all about a good life balance, and how vital it is, but it wasn't until I went on holiday that I remembered quite how vital it is.  Most of us are busy juggling life - work, kids, pets, house etc, that we don't get much time to relax and unwind.  I am a classic for this - I pile my to do list way too high each day, making me rush around like a blue arsed fly, crashing into everything and generally making me stressed;  You may have heard of my yoga new year resolution that I managed once; my wish to read more etc.  Do you know what effect stress can have on the body?

This morning I made a series of errors that ended in a major conflict happening before we left the house.

Error number 1 - not eating properly last night
Yesterday was 'Elly & Mummy' day, one of my favourite days of the week.  I have the day off and my youngest and I do 'stuff' together.  She loves it!!  Yesterday we did lunch at our favourite kid friendly place the the moment - The Jolly Postie.  Because I had eaten a main meal at lunch - very unlike me, I wasn't hungry by the kids' tea time.  I got absorbed in work, buying a replacement car (don’t ask!) and generally pushing paper round my desk, so 10 o'clock came and went, and I hadn't had tea.  So I had a yoghurt and went to bed.  I of course, woke up starving this morning.

Today has been a day full of the girls teasing out their recorders, screaming with laughter, practising their singing at the top of their voices and wanting to jump all over me.  Sounds like an idyllic Sunday afternoon?  Yes, normally, but when I had just arrived back from  hen do, lacking a little sleep and maybe a glass or 2 too many of the fizz, then I needed a way to get back on form quick.  So I thought I would share some of the most natural ways to get a quick pick up, replenish nutrients, rehydrate and remove those alcohol toxins

As voted on Facebook yesterday, we are sharing our Energy Bar Bites - Gluten Free, Dairy Free and Refined Sugar Free. I love a recipes thats easy to make, no baking involved and leaves you feeling satisfied.

You may not know, but I had dreams to event full time, compete for Switzerland (don't ask) and ride round Burghley.   I did make one of my dreams, to ride at advanced level, but after a whole host of bad luck, and then having 2 gorgeous girls, my priorities changed.  These dreams did mean that I put myself under immense pressure to ride well all the time, and at each session I had to achieve something.  Now the girls are older, and I am able to ride more regularly, I am back thinking I want to get out there and compete again.  I have a gorgeous home bred 5 year old to ride, amazing facilities and a supportive family.  But I was starting to not enjoy it.  Why? Because I was putting myself under way too much pressure.  Finally the other day, it clicked, why am I doing this?  I am not planning to ride around Burghley, or go to the Olympics, I am doing it because I love it, so what’s the rush, what’s the pressure for?  I finally found something amazing - enjoyment.  Rather than riding to win, or perform well, I can finally say, for the first time since I can remember, that I am riding for pure enjoyment. If she isn't in the mood to school, and I am due to in my schedule, I decide I'll hack.  If it's lashing it down and blowing a gale, we take a day off.  Now you may think this would mean we weren't progressing very well, but actually quite the opposite.  Because we are enjoying it and I am more relaxed, I am riding better and she is finally making progress.  So if you have lost your path, not enjoying what ever exercise you are doing, take a step back and see what you can do to find your mojo again

If you having been following my quest to clean up my food, then you'll know that I have been seriously surprised by my protein levels.  I like to think I eat a fairly high protein diet, but no, that was not the case - a mere 15-20%, which considering I am aiming for 30% is quite far off the mark.  So I have been working out ways to make some simple changes to boost protein levels without overhauling my whole routine!!

Having kids that love sport or exercising can make life a lot easier when it comes to getting them moving.  However that doesn't mean to say you shouldn't have concerns.  I loved sport as a kid, and did a few hours every day - squash, hockey, riding, running etc.  In fact it was a running joke that I never wore my school uniform at school - just my sports kit.  However, if I have known then what I know now, I would have gone about it all a little differently.

I adore this recipe - packed with protein, healthy fats and getting it’s sweetness from the fruit. What’s more it is so easy to make! It is a slightly altered version from the original from WholeFoodSimply. All you need is -

I recently suffered a hamstring tear, luckily quite a small one.  I am the world’s worst patient, and hate being off games, so I was keen to find out if I could have avoided it.  And the answer was yes, stretch more.  If you have ever met me, you will know that flexibility is not my strong point.  However I felt that I stretch quite a bit - 10min at the end of every session I teach, which I thought totted up to a fair bit.  However, Andy, my lovely physio from Prime Physio highlighted that the ratio of stretching to working out was out of sync, with too little stretching in my daily routine.  Now like most of you, I don't have much spare time in a day - work, horses, kids, house to run etc, so it got me thinking how could I include some essential stretches as part of my every day routine, with life cues reminding me to do them.  So here is how you can do the same

Last week I was fortunate enough to present to a lovely bunch of ladies on Family Fitness for the charity Blue Smile.  Part of my talk was looking at physical activity in kids and how to encourage kids to lead healthier lives.  So over the next 2 weeks I will sum up the the key principles of fitness in kids

Most of you will understand that a calorie is the measurement of how much energy food contains and how to measure how much energy we burn up during exercise.  Most diets are based around burning a given number of calories, but is that really the best way for a healthy lifestyle?

So as some of you may know, I have started my Summer Shape Up.  Not specifically to lose weight, but to flatten the stomach a little, get bikini ready, but most importantly clean up my eating.  I am probably like quite a few of you - know what to eat, but find it easy to stray into the biscuit tin, go back for seconds when I am already full, or give in to those sugar urges.  I have tried being good by sneaking the odd sweet thing here and there, but before I knew it I had eaten the Easter egg, but rather than doing so in one sitting, I had just grazed throughout the day.  What I really needed was something to make me accountable.  So after a few friends' recommendations, I have been trying out my fitness pal.

You may have read the Daily Express' article in Monday’s Issue on the 4 steps to reducing back pain.  If not, they were looking at the 4 steps experts have come up with to reduce back pain.  Whilst all 4 were very useful, we thought we would help you with the finer detail, so you can implement the 4 steps more effectively.  

I don't know about you, but as soon as school holidays hit, those pesky colds, stomach bugs and other germs rear their ugly heads.  Sometimes we take them in our stride, whilst at other times it just seems to be one thing after another.  Believe or not, there are many simple steps you can take to improve your immunity and help fight off those germs and feel energised once again.

The pelvic floor muscles are really important for sex. They significantly contribute to sexual enjoyment for both partners by helping to increase sexual awareness. For a woman they contribute towards orgasmic potential and indeed an orgasm involves strong contraction of the deep pelvic floor muscles. For your man, good vaginal tone equals a happy happy partner.

Whatever stage you’re at in the parenting cycle some of the following may apply and the tips at the end should still be helpful – however I’m focusing this article on ‘new mums’ and how your sex lives and relationships may have changed. Do these sound familiar?

It is not a very well-kept secret that poor communications underlies many relationship problems. Many of the clients who come to see me because they are going through a bad patch with their partner report that they have stopped having meaningful conversations. Most of their discussions are about the daily routine and the kids.

About 2 years ago now I was at a training camp, assessing riders etc, when I noticed a display the nutritionist had done - drinks and their sugar content. She had bought some of the most popular soft drinks, worked out how much sugar was in them, and then stacked the corresponding amount of sugar cubes by each drink. It seriously shocked me

With a wide range of diets out there, it is hard to know which diet is best.  Today we are going to look at the most popular ones

Sleep deprivation is a form of torture - fact.  And whilst we all survive the baby days of night feeds and teething, we feel there is always light at the end of the tunnel as they get older.  Most of the time, mine are pretty good sleepers.  They may wake, but normally they go back to sleep -  until recently.  My eldest, Isla, is a gorgeous bright 5 year old in her first term at school.  However, she is easily spooked, and at the moment she is worried that burglars will get her whilst she is asleep.  This results in a fair few toilet stops before bed, several ‘tuck me up please’, lots of ‘I can’t sleep’ and ‘can you read me another story, and her favourite is ‘will you lie with me?’ before she goes to bed and also in the middle of the night.  We are all on our knees, trying every strategy - audio books, a few night lights, reward charts etc.  I have even shown her her little sister sleeping peacefully and explained that children need to sleep in their own beds, and as she is the big sister, maybe she should lead by example, to which I got ‘Well does that mean you and Daddy need to sleep in different beds as you two are the oldest?’  Got me there!!  Therefore, I have been researching how to overcome insomnia with good sleep routines, and it got me thinking about how healthy mine was.

Breakfast is massively underrated in my eyes - regularly missed, quite often badly made, and poor choices.  Let’s be honest, if an alien were to spy on us during breakfast, he would think many of us were mad eating what quite often looks like shredded cardboard.  Breakfast is a great way to start your day as if you eat right, you can curb cravings, reduce snacking during the rest of the day and sneak in some vital vitamins and minerals.  Nearly 3 years ago, after Elly was born, I lost 4 kg of weight, that I had carried for many years, and I believe most of it was down to altering what I ate for breakfast.  So how can you make your breakfast healthier without too much disruption to your lives?

For years we have all weighed ourselves, shouting for joy when we have lost a pound or two or shedding the odd tear if we haven’t. Or God forbid, we gain any!!  But before you leap on the scales and set your goals around your weight, let me help you look at some more accurate and effective approaches.  Weighing yourself does exactly what is says on the tin - weighs you.  However it doesn’t differentiate what it is weighing - fat, water, muscle etc.  If you are wanting to lose weight, what you are actually wanting to lose is fat, and build lean muscle which gives you toned arms, legs etc.  Did you know that muscle weighs more than fat? Throw hydration levels into the mix and you have another element that can affect your weight.  The more hydrated you are, the more water you have in your body, and therefore the more you weigh which is no bad thing.  So if weighing can give you unclear results, what are your other options?

Research has shown that many of us gain a stone before Christmas arrives.  Now don’t get me wrong, I love Christmas, and all the yummy food that comes with it, but how can we make Christmas a little healthier, but still just as much fun?

We all know that sitting down all day can reduce our flexibility and mobility, as well as reducing our fitness levels and helping us gain a few pounds, but unless you you have a massive career change around the corner or hit the jackpot on the lottery, chances are you will still need to sit at your desk and work.  So what can you do whilst sitting at your desk?

New Year is well known being the time of the year with the highest divorce rates, so we have asked our resident counsellor, Alex Sigsworth, for her top tips on how to survive Christmas.

Turkey is not just about cooking and eating. To talk turkey also means to discuss frankly and practically. So some tips to survive over the Christmas period

Christmas only comes round once a year, so we all like to indulge. However, without realising it, we can have put on a few pounds, so we are share some simple ways to burn off those extra calories without going to the gym

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Now I am not a record breaking runner, but I do like to run.  It gives me head space, exercises my dogs and makes me feel brilliant afterwards.  With winter fast approaching, there are some key rules that I like to follow and I thought you might like to learn from my mistakes.

Your body shape is more than what you look like. It tells you how your body responds to different foods and training methods, but it also gives you information on your metabolic rate through your hormonal and sympathetic nervous system. Once you know what body type you are, you can adjust your eating and training habits accordingly. By doing this you will be able to maximise your results.

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Breakfast can be a nightmare for your kids, with shopping aisles full of brightly coloured boxes full of sugary rubbish, and the healthier options, lets me honest, look pretty boring through kid’s eyes. So how can you help your child make healthy choices for breakfast that will fill them up for longer, and they will enjoy? We have shared some of our favourite recipes to help.

We are looking for a mum to work with and support on their health & fitness journey. With the full support of the activemum team, we want to help a mum reach their goal, and share the experience along the way - think it could be you, read more

1) Timing
Timing is essential to eating and running. Try not to eat a big meal 2 hours before a run. If you are going for longish run, or fast intervals, try eating a small snack 30min before running, and finally, after running aim to eat 30min. All these allow your body to get all the essential nutrients and energy it needs to run at it’s best

2) Protein
Protein is key to recovery as it helps the muscles repair and regenerate, building new lean muscle as well as may other essential components in our bodies. Protein should make up 25-35% of your daily diet

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Elly is my youngest, being just over 2, and I have come to realise she is a mini me - loves animals, shy to start but then you can’t shut her up, non-stop and strong willed. In fact she is so strong willed, that I regularly ring my mum to compare who is worse - me or Elly? Take today for example. We were doing well with the ‘get out of the door on time’ challenge - both girls were dressed, hair looking like it had actually been brushed and bags ready. I had even managed to dry my hair and splatter some makeup on, and we were about to head out the door. I was feeling smug - a Monday & I was going to be on time! Until

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With the press promoting HIIT, documentaries coming out each month on the topic and celebs singing it’s praises, has endurance training disappeared? HIIT is good for muscles tone, extra calorie expenditure, protecting against diabetes and improving strength, but what can endurance training offer?
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