Frankie Says Relax

Stress is becoming more apparent in daily lives than ever before, especially around this time of year. Longer working hours, approaching deadlines and exams and social pressures are consistently putting us under pressure. Since graduating and starting a business stress has been more noticeable in my day to day life. As a result of this I have taken it upon myself to look at the best ways to help de-stress and relax during this festive period:

I read a post by Zanna Van Dijk who is a fitness inspiration of and took on board some of here thoughts and have given them ago myself and made them a little more suited to my lifestyle.

Relaxation should be part of your routine

For people who know me, I am someone that can’t do something at 10mph its always go go go. I have recently found myself feeling more tired and having a lack of energy. I have now realised that adding in a spot of relaxation to my day could help me feel a lot better. I recently read an article that suggests taking as little as 10 minutes per day to meditate, can help you control stress, decrease anxiety and also help to improve cardiovascular health. As a result of this I feel refreshed and I can work and train more effectively. 

Something that has be recommended that I haven’t yet tried is adult colouring books. Bringing out the inner child, grabbing some pencils and pens and sitting down and doing some colouring in. It makes you concentrate the mind on something else which is easy and relaxing to complete allowing you to forget about your daily stress. I think it is definitely worth the try.

Disconnect and get outdoors

In this day and age everyone has some form of technology attached to them, whether that’s a smart phone tablet or laptop. Taking timeout from social media and endlessly scrolling down news feeds can help us “connect” with those people around and also the surrounding environments. As a surfer my favourite place is the beach and its somewhere I can go to forget about all my worries. Whether its going in the water for a surf or simply taking my new puppy for walk across the sand it, clears my head completely and the fact that you can’t get any signal let alone 3G makes it even better!

Socialise

So many people these days are working until 9 or 10 in the evening, coming home and literally going straight to bed ready to wake up at 6am the following morning. Taking some time out to catch up with friends in person over a drink, meal or walk and NOT social media gives a much more positive aspect to your day. As it is almost Christmas a lot of my school friends are now coming back from University for the holidays and its the perfect time to catch up after being away from each other since summer. So schedule in a meal sit down and have a good laugh to chill yourself out! and make sure you avoid talking about work!

Jess x

10 Ways to Stay Healthy this Christmas

Christmas is only 9 days away!! I know, crazy right?! Of course with Christmas comes the endless amounts of mince pies, mulled wine and lots of other delicious treats. And of course the most important part enjoying the festivities with family, catching up with friends and enjoying some romantic walks on the beach or in the countryside with your loved one.
However this doesn't mean you have to unwind all the hard work you have been putting in throughout the year, so I have come up with 10 ways you can stay healthy this Christmas and still be able to enjoy yourself too, it's just all about BALANCE.


1. Indulge in The Very Best
Only indulge in the very best of your mum's, nan's or aunties chocolate specials, rather than all the cheap chocolates you don't really enjoy and are simply eating and consuming calories because they are sat in front of you. By doing this you change the mind set of deprivation and focus on one of satisfaction.

2. Buffet Brain
Now lets be realistic about this...Everyone of us is going to be faced with a festive buffet at some point over the holidays. But rather than filling your plate with complete rubbish try and fill it with foods that hold nutritional value.
A sneaky trick for those of you holding a buffet: rather than buying dips why not make your own guacamole and salsa? Its quick a simple and 100 times healthier for you. You can also make your own chicken skewers with roasted veg.

3.Stay Hydrated
With Christmas comes champagne, prosecco, baileys and many other alcoholic beverages so it is even more important to stay hydrated. It is recommended that for every alcoholic drink you consume you should drink 1 pint of water in between. Also drinking before every meal will help you feel fuller and therefore reducing the possibility of over eating.

4. Workout in the Morning
So no one really wants to go to the gym in the middle of the day when everyone else is at home enjoying some sort game or other activity families get up to over Christmas. The best kind of workouts can be completed at home and only have to be between 10-30 minutes to be effective. Some simple HIIT (High Intensity Interval Training) exercises first thing can set you up for the day and if any spontaneous plans crop up you know you're not going miss out.

5. Get Outdoors
Completing a morning workout doesn't have to be the only way you stay active over the holidays. Get outdoors on a long walk and aim to move your body everyday. An added extra of getting yourself out is that you will get and added dose of Vitamin D making you feel more alert and less sluggish.

6. Pre Party Prep (eating is not cheating)
If you're heading on a big night out don't be tempted to skip a meal to try and save calories as you will starve yourself of the valuable nutrients your body will need to detoxify the day after.
Top Tip: aim to eat a well balanced meal a few hours before heading out

7. Winter Proof Yourself
The winter is always full of people walking around full of colds. Winter proof yourself by supporting your immune system and giving it a boost with these spices: turmeric, garlic, chilli and ginger. These will also make your food taste incredible. Why not try an make a flavoursome chicken curry using at least 2 of the above ingredients. Click here for a recipe

8. Alcoholic Choices
Alcohol = empty calories. If you are going to be drinking then sticking to spirits is better (calorie wise) then having wines and beers. The mixers are the main culprit for high sugar and calories, so instead of having diet coke, coke, lemonade or fruit juices try soda water or slimline tonic.

9. Take Care of Your Skin
Winter is a time that can be harsh on the skin due to the cold air outside and the central heating inside drying it out. To avoid the skin feeling dry ensure to moisturise daily, or try using coconut oil which helps your skin feel soft as it is full of vitamin E and healthy fats. Rub it into your face and body or put some in a bath to soak in.

10.Spend Time Doing What Makes You Happy
Whatever it is you decide to get up to this Christmas, be it a long walk, reading a book next to the log fire, catching up with friends or spending quality time with loved ones remember to enjoy yourself and do something that makes you happy.

Merry Christmas and Happy New Year


Jess x

A New Venture

Recently I have found myself wanting to add something new to my business and the way I use my blog.

Being in the fitness industry I am always coming across blogs that provide yummy clean eating recipes and new workouts to try. I love the idea of sharing all this however I want to take this idea and give it more of a surfers twist and also add in some rehab posts as well. 

I don’t just want to write posts about things I have researched but also things I have experienced so I will be writing reviews about places I have travelled, bikinis I have surfed in, training gear for the gym and for outdoors. Along with this I will be looking at running interviews with people I feel could inspire others to follow their dreams and be successful at whatever they wish to do.

So if there is anything you would like to see on my blog please let me know!

Jess x

I love chocolate...doesn't everyone?

I love chocolate!...Well doesnt everyone?

However the amount of chemicals and general rubbish that goes into the majority of our favourite chocolate bars is seriously high and is therefore awful for our body's.

Un-natural ingredients can cause inflammation and stress to our internal systems and the health of this is just as importnant as your general health.

RAW CACAO is one of the best beauty foods. It is packed with anti-oxidents and contains powerful phytochemicals (chemical compounds that occur naturally in plants) which prevent wrinkle formation.

It helps to protect the skin from UV damage, whilst boosting skin hydration and reducing redness. It also helps to circulate blood flow and as a result of which increase circulation of nutrients and oxygen supply to the body.

Raw Cacao is one of the best natural magnesium containing foods to add to your diet to help calm the Central Nervous System (CNS) and regulate heart rate. This helps in recovery after a hard training session!

Not only is cacao rich in magnesium but it is also contains a mineral which is essential for strong hair and nails and also clear healthy skin. It is a feel good food which raises serotonin and endorphins in the brain which increases and indivudals happiness.

Get your chocolate fix with these RAW SALTED CARAMEL SHORTBREADS (pictured above)

Ingredients

Top Layer (Chocolate topping)

6 Tbsp melted coconut oil

3 Tbsp cacao (where to buy listed at bottom)

3 Tbsp maple syrup

2 drops vanilla extract

Caramel Layer

1 cup Cashew nuts

1 cup pitted dates

4-7 Tbsp hot water

0.5 Tbsp vanilla extract

0.5 Tbsp sea salt

Short Bread Layer

4 Tbsp unsweeted desicated coconut

5 Tbsp oats

1 scoop vanilla whey protein (optional)

1 Tbsp powdered stevia (where to buy listed at bottom)

2 Tbsp coconut oil

Directions

1. Put the dates and the cashews into soak in some warm water and leave to one side.

2. Place all bottom layer ingredients in a blender and wizz up for around 3 minutes until all ingredients are combined. 

3. Get a shallow dish and press the bottom layer evenly into the bottom of the dish and place to one side.

4. Drain the cashews and dates and place in the blender with the vanilla and salt. Blend until a smooth consistency is reached. You may want to keep adding some hot water for a less thick caramel.

5. Once the caramel is smooth and delicious. Pour over the first layer in the dish and leave to one side.

6. To make the chocolate. Combine the melted coconut oil, cacao, maple syrup and vanilla in a bowl and stir until combined. 

7. Pour the chocolate over the caramel layer and place the dish into the freezer for a minimum of two hours. (I recommend leaving over night if you can wait that long!)

8. Enjoy this little slice of heaven!

Where to buy ingredients:

Raw Cacao

Powdered Stevia  (Truvia can be bought and most supermarkets)

Coconut Oil (Coconut oil is now easily available and most supermarkets)

BSc (Hons) Rehabilitation in Sport and Exercise Graduate

Wednesday 28th October...the day I changed from a graduand into a gradute!

After 3 years of hard work, dedication and determination I finally graduated from the University of St Mark and St John with a BSc Honours degree in Rehabilitation in Sport and Exercise!
Of course this success could not have been possible without the incredible support I received from both of my parents and my boyfriend.

Since finishing my degree, I have recently set up my own business called JLH Sports: Rehabilitation and Conditioning. My company specialises in Injury Diagnosis, Rehabilitation, Personal Training and Sports Massage for a range of different people, whether they be athletes, sport enthusiasts or individuals who just need a simple maintenance massage. Head over to my facebook page and click the like button to keep up to date with availability  of appointments, bootcamps and other fitness/nutrition posts.

JLH Sports: Rehabilitation and Conditioning Facebook Page

Jess :)

Barbados...an Island Paradise

Finally...June a month I was very happy to see! I finished my degree in Sports Rehabilitation and it mean't that it was time for my summer travels!! This excitment was made even better by picking up a new sponsor (Sili Sunglasses) and also being offered a job in a sports injury clinic ready for when I return.

This summer I was lucky enough to return to the beautiful island that is Barbados, 12 years after my last visit. I could not wait to get back there and see how much things had or hadnt changed and to create new memories adding to the amazing ones I already had. 

This was the first time I was old enough to surf in Barbados and the waves did not disappoint! With a super fun left and right beach break right in front of our hotel and a perfect left hand reef break 10 minutes up the road, it was heaven! 

After a surf in the hot sun all you need is refreshing drink. Luckily just down the road from one of the surf breaks there is a healthy and clean eating little cafe which makes the BEST post surf protein smoothies and freshly made sushi.

Barbados is not only home to great waves but also amazing snorkelling with 4 different breeds of turtles. On the last visit I was lucky enough to see baby turtles hatching on the beach as we were walking back from a surf, however on this trip it was slightly different. Just as I was getting out of the sea a massive Hawksbill turtle came up onto the beach looking for somewhere to lay her eggs! Sights like these are ones which are very rare and a memory that is never forgotten. This was not the only turtle sighting of the trip, one evening we got a catamaran which took us to ship wrecks so we could snorkel with the brightly coloured tropical fish and some more turtles! 

It's safe to say that this was not the last time I will be visiting Barbados!! Check out the video below of some of the highlights of my trip away!