My Ibiza FitRetreat – a life changing week for all!

Have you ever wondered what goes on at one of my Ibiza FitRetreats…take a look!

Held just twice a year – a lot of blood, sweat and tears goes into the organisation of one of these. Guests come from far and wide to have a week filled with the best training, the best food and the best memories – and I aim to please! The purpose of this week is to inspire, motivate and empower women to become stronger, happier and more confident versions of themselves and from the feedback of this retreat – I think I did just that!

Here’s a sneak peak at what our week looked like – one that won’t be forgotten for a while!

Day 1

Arrival day!

Half of my guests arrive to another glorious day in Ibiza, but first things first – FOOD – prepared by our own Personal Chefs Wild Thymes Ibiza!

We all get to know each other over a lunch of spicy turkey burgers, raw slaw and pita bread before a quick rooftop HIIT workout to blow away the cobwebs.

A few more guests arrive in the evening just in time for dinner, which is a balsamic & garlic marinated beefsteak served with polenta chips and a large salad.

It’s then early nights all round in the luxurious villa to prepare for an action packed day tomorrow.

 

Warming up ready for our 1st workout!

 

Day 2 

With 10 of the 12 guests now checked in, we hit the beach first thing for a HIIT workout and sprints. It’s then back to the villa for a replenishing breakfast of scrambled eggs, rye bread & tomatoes, plus granola, yoghurt, fruit and of course coffee! The girls then have a few hours to relax before a Pilates class with Louise, Carte Blanche Body Balance, which is fuelled by a NutriStrength pea protein vanilla, pineapple & banana smoothie.

It’s then time to enjoy the sunshine and the pool before lunch.

In the afternoon we make yummy protein balls with one of our Chefs in preparation for our hike the next day. Reluctantly – they all go in the fridge. Definitely one to look forward too!

We finish the day with a lower body workout on the roof before enjoying a delicious BBQ dinner, made up of mackerel parcels with fresh chilli, lemon, dill & local fennel, chicken & chorizo, spicy bean burgers, chargrilled veg, an almond pesto dressing and a large salad.

 

Hitting the beach early for an energising morning workout!

 

Day 3

This morning we wake ourselves up with a 45 minute upper body & core workout before heading down to breakfast; a protein-packed egg frittata.

We’re then all ready for an 8km hike. Our backpacks are loaded up with homemade flapjacks prepared by our Chefs, and of course the protein balls, and a picnic lunch of baked falafel, raw slaw made with carrot, coriander, red cabbage & orange and flatbreads, which we enjoy on the beach.

The hike takes around 4 hours and it’s hot – so some downtime by the pool is in order for the afternoon, before yoga on the roof with Emma David, Spiritual Gypsy, for a good old stretch. It’s a very emotional practice with the girls embracing in a heartfelt group hug at the end. I love a bit of girl-power! It was like the class had lifted so many of our stresses – a really powerful and emotional feeling and a great way to kick of open-air cinema night!

The evening started with a Spanish tapas dinner (cod in ratatouille, chilli & garlic prawns, tomato turkey meatballs, beetroot alioli, salad) followed by the movie ‘Lion’, which we watched on huge beanbags with blankets, whilst snacking on popcorn and sipping a glass of cava. Work hard – play hard, right?

 

How we do movie nights in Ibiza!

Day 4

Tuesday kicked of with a full body session on the roof (keep an eye on my YouTube for my promo video coming soon, as all the action from Day 3 and this morning’s workout was filmed by Infin8), followed by a breakfast of plum tomatoes cooked with chilli & garlic with baked eggs on top – delicious. There was quinoa porridge too.

Some of the guests then went for a wander around Ibiza Town, whilst the others joined a talk with Soul Empowerment Coach Abi Fox – From Self-Doubt to Self-Love.

It was all back to camp for Spanish-style chicken kebabs served with roasted Mediterranean veggies, black olives, cherry tomatoes and capers, and a rocket, pickled beetroot and walnut salad. That afternoon we hit the pool for a glute workout with a difference before Paella night! The ladies were shown how to cook a seafood and mixed Paella, which we then tucked into and thoroughly enjoyed.

 Dining al fresco every night!

 Day 5

Our last full day started with legs and glutes on the roof, focusing on strength (squats & deadlifts) and metabolic exercises like squat jumps and box jumps! This was followed by a delicious breakfast of poached eggs with turkey and chicken pieces, toast, quinoa porridge and fruits.

It was then Yogalates with Louise by the pool, before a soothing massage to help revive their tired muscles – very well deserved after all their hard work!

For the rest of the afternoon we all had fun lounging in the sun by the pool and recharging for the night ahead – our farewell dinner!

Everyone got dressed up for an amazing meal at a Lebanese restaurant called Patchwork, which overlooks the sea in Talamanca Bay and is just beautiful. We wined and dined with delicious healthy foods and enjoyed cocktails and vino (and socialised out of our lycra!); an absolutely fantastic end to a perfect week!

 

 Don’t we scrub up well! Not sure who the guy in the background is though lol

 Day 6

Leaving day. We enjoyed one last breakfast together before saying our goodbyes. Some ladies were off home – whilst some stayed in sunny Ibiza for a few more days. It was hard saying goodbye to such an amazing group of women but I hope to see some of them again soon on my next FitRetreat in September 22nd-27th – click HERE for more info!

If you are interested in joining in the fun, I only have a few spaces left. Contact me if you’d like to take advantage of my current special offer.

I’ll hopefully look forward to seeing you soon!

My Go-To Afternoon Snack

Do you ever find yourself raiding the kitchen come 3pm looking for something sweet and energising?

Yup you’re not alone but thankfully this Granola recipe comes to my rescue every time!

It’s packed with gluten-free oats and nuts and seeds for slow-release energy, and honey and cacao nibs to take the edge of my sweet tooth and keep me going until dinner – and especially through Atari’s crazy hours before bed. Why do they do that?

Atari loves helping mama in the kitchen!

 

Give it a go and let me know what you think.

I like to serve mine with kefir yoghurt and stewed apple, and always tend to eat it around 4pm. Eating little and often definitely fuels my energy better. I hate to feel too full with food, especially with all the running around I have to do each day, so eating until I’m around 90% full makes me feel more energised and comfortable. I also don’t eat until I feel hungry, which means I really enjoy my food – but obviously NEVER let myself get too hungry (hangry!) that I’m ravenous and then reaching for the whole jar of granola!

 

To make around 20 portions, you will need;

* 3 cups organic gluten-free oats

* 1/2 cup mixed nuts (I used hazelnuts, almonds & cashews)

* 1/4 cup pumpkin seeds

* 2 tbsp maple syrup

* 2 tbsp honey

* 4tbsp coconut oil (liquid)

* 1 tbsp cacao nibs (optional)

* Pinch of Himalayan salt

* 1/2 cup dried fruit (I used cranberries & chopped apricots)

Granola before adding the dried fruit

Directions:

Heat an oven to 140 Celsius.

Mix all these ingredients together (except for any dried fruit because adding this too early and it will burn!) and put on a baking sheet.

Put in the oven for 20 minutes.

Take out, give it a quick mix around and now add the dried fruit. Then put back in the oven for another 10 minutes.

Keep an eye on it to make sure it doesn’t burn. It just needs to be slightly toasty!

When done, take out and leave to cool.

Store in an airtight container.

 

Rough Macros per portion:

Calories 4000/203

Carbs: 475g/24g

Fats: 189g/ 9g

Protein: 90g/5g

Your kitchen will smell heavenly when you’re finished!

 

This recipe is certainly one of the favourites amongst myself and my clients BUT (sorry – always a but) it’s fairly calorific, so make sure you implement some portion control by either dividing it up into small portions once it’s baked – or locking it in a cupboard once you’ve had your first serving because you could easily indulge in the whole lot – it’s so damn tasty! I tend to have it as a little healthy treat rather than eating it everyday!

For more healthy meal and snack ideas check out Instagram or my Sweet Clean Eats eBook available on my website!

 

Out Of Action; How to stay on track when injured

In the last year an umbilical hernia operation and a smashed up big toe (yes I stubbed it on a speed bump in Thailand) has seen me out of action for a few weeks.

Does it drive me crazy not being able to exercise? Of course it does! I was hoping to explore some of the gyms in Thailand when I was there and do some Muay Thai but instead I had to keep my foot dry and live in flip-flops thanks to the sexy bandaging I had around it. I was also on pretty strong antibiotics and in quite a lot of pain. So what’s a girl (and guy) to do when injured?

Well, rather than sit on the sofa – (or sun lounger in my case!) feeling sorry for yourself, find ways to turn a negative into a positive. Here’s how…

Firstly don’t give up and self-sabotage!

It would be so easy to say sod it – I’m just going to take full advantage of the rest and eat what I want – but DON’T! It’s true what they say – abs are made in the kitchen and being out of action doesn’t mean you will have to lose them!

Focus on eating clean nutritious food (you can find some recipes to satisfy a sweet-tooth HERE and listen to your body. I tend to lose my “normal” appetite when I’m not training as much and actually crave things like fruits, salads and vegetables rather than carbs and protein. Although it becomes easier to eat more “junk foods” when you’re not feeling the buzz and “feel good” feeling from exercising!


I hate not being able to exercise so eating well is really important when I’m injured – it stops me from feeling like crap, gives me energy I’d otherwise find in a good workout and makes me feel better about burning less than I’m typically used too.

Use this time to also tune into your appetite and get an idea of what foods your body does and does not tolerate. Nutrition has always been key for me to stay on top of my health and body goals, workout – or no workout!

Stay Positive – and enjoy the rest.

Your body needs time to heal so take some time to relax and take a forced rest – we can all do with this from time to time! You will probably come out of the other side feeling stronger and refreshed, and it could even help you to break out of a plateau, especially if you haven’t been seeing results for a while!

Also know that your injury isn’t forever and if you eat smart and move as much as you can around the injury you won’t put on weight or lose focus! Enjoy the ‘R & R’ and before you know it you will be back on your feet and rearing to go!

Set new goals

Having a goal and a focusing on what you want once you start training again will help give you focus and get you excited for what’s to come once your back on your feet. Look for an event that excites you, or sign up for my next Body Ibiza 8 week Fitness Journey. Making a commitment will keep you motivated and keep you accountable.

Modify, Don’t Quit

Sitting around when injured was simply not an option for me – and it doesn’t have to be for you either! For instance when I hurt my toe I still managed to train my abs and glutes during the day when Atari was taking her afternoon nap, and as it started to feel better I made sure I did lots of walking (with my toe bandaged up to protect it) with Atari in the buggy. The Thai heat saw me really work up a sweat and I felt like I was staying really active. I also did lots of power-walking up and down the hills and always took the stairs to my hotel room!

Depending on the type of injury, there should always be a way of getting a workout in. Just make sure you check with your doctor or trainer – the last thing you’ll want is to delay your recovery time!

Don’t be scared of weight gain!

If you eat smart by making healthy choices and only eat when you’re hungry – you won’t put on body fat!

If you stay hydrated and don’t get into the habit of comfort eating (which can be all too easy if you’re unhappy and feeling crap about not working out) – you won’t put on body fat!

Use your down time to focus on hydration (Thirst can often be mistaken for hunger!), sleep (this will help to keep your cravings under control and help your body recover quicker), staying positive (think of those new goals) and eating intuitively (don’t restrict your eating so you end up with crazy cravings and reaching for the biscuit tin!) and you won’t put on body fat – I promise!

Lastly and most importantly – take each day at a time! Appreciate that you are on a journey and these things happen. Focus on the positives and always look at the bigger picture – before you know it you will be exercising again like you used too – and feeling super excited about it too!

 

 

 

 

My Day on A Plate

All good things must come to an end – i’ve had a fab time traveling but it’s time to knuckle down and get back on the ‘healthy eating wagon’ and do you know what? I’m actually excited about it!

After all the traveling i’ve done lately, I felt quite sluggish and soft but I’ve got a whole new motivation for training and eating well again and luckily I know that within a week or so of sticking to plan I’ll be back to where I feel at my happiest with my body composition. Thankfully I have 23 girls i’ll be joining on my new 8 Week Fitness Journey which starts this week so there really is no excuse!

 

So what do I eat on a normal day?

 

I usually get up at 6.30am and always start the day with a Nutristrength coconut & pink salt electrolyte blend with hot water & fresh lemon – it’s the perfect wake-up drink for hydration and digestion and helps massively with my energy levels.

I’ll then have some healthy pancakes with Atari, which are made with 1 egg, 2 egg whites, 60g oats and 1 small banana. I top them with peanut butter, coconut syrup and some raspberries, which gives me the ultimate combo of protein, slow-release carbs and fruit. They taste amazing and fill me up for the morning, whilst helping to tame my sweet-tooth!

Then it’s work for a couple of hours whilst sipping on a NutriStrength protein smoothie made with chocolate pea protein, coconut water, espresso and 1 medjool date. This gives me my caffeine hit (it tastes like salted caramel too!!) and gets me ready for my midday workout, which I try to do before I pick up Atari from nursery.

Post workout I’ll try and have my lunch al fresco with Atari, which is tuna with broccoli and avocado. I drizzle it with some garlic oil for an extra dose of good fats which help keep my afternoon cravings under control (plus some carbs if I have managed to get a workout in…usually quinoa , rice or potatoes) – I then either get on with some more work if Atari takes her usual afternoon nap or workout if I didn’t get chance to whilst Atari was at nursery. If she doesn’t sleep then it’s usually playtime in the garden, around the house or we head out to see friends.

I always try to make healthy choices to satisfy my sweet-tooth and one of my favourite afternoon snacks has to be my homemade buckwheat granola & oat milk. I make this using buckwheat, dates, figs, pumpkin seeds, maple syrup, honey, coconut oil and also throw in some nuts. I always wash it down with a large glass of H2O to help me hit my 3 litres. I’ll have a new batch prepared this week as it never lasts long in my house, so keep an eye on my IG stories for the action in the kitchen!

 

I then end the day with some herb-seasoned chicken with a big green salad, tomatoes & avocado, which I will eat once Atrai goes to bed. If I need something after dinner, I will have a small bowl of porridge or a dark chocolate rice cake, and have some more water. I often sleep better with more carbs in the evening! I’ll then have a Clipper “sleepy tea” & 400mg magnesium glycinate, which helps me wind down before bed.

 

So, that’s me! I love to eat and I eat to fuel my lifestyle and my workouts and try to eat a wide range of foods which differ on a daily basis so I feel excited about food and not bored.

 

If you want to find a way of eating that works for you then get in touch or check out my Instagram page for food and fitness inspiration. You can also purchase my StrongbeatsSkinny Sweet Clean Eats eBook  which is full of ‘cleaner’ and ‘healthier’ treats, which won’t undo all your hardwork!

 

If you haven’t yet tried NutriStrength and want to give it a try, use this code for 15% off anything on their website MIRELLA15 😉

How to get fit without a gym

As you may know from my Instagram and Facebook page, it’s very rare that I go to a gym. As a busy working mama, most weeks it would be impossible to get there, as often I can only manage a spare hour to workout – and the return travel time to the gym would be just that!

Working out at home means I can nip out to my gym in between work or when Atari is napping  – it makes life so much easier and I’m more likely to do it!

 

 

Now do I miss the gym environment? You bet I do! I miss the buzz, I miss the social interaction – and having no distractions – there is always something to be done at home! So how do I motivate myself to get my workouts done – and how can you too?

Here are my Top Tips!

Kit yourself out

Firstly know that there are plenty of bodyweight exercises that can produce a fun and effective full body workout, like this one here. You honestly don’t need much kit! Resistance bands can provide enough resistance if you are on a budget – and they are also really easy to carry around which is great when travelling!

For home workouts it’s also worth investing in just a few pieces of kit that will help keep you motivated and challenged. Think kettlebells, a mat, some adjustable barbell and dumbbells, a gym ball and even a medicine ball. The whole lot will probably cost you around £200 – the equivalent to a few months of a gym membership. Not bad eh?

Start with a few pieces of kit and invest when you can – you don’t need it all at once!

 

 

Schedule it in

Life with a toddler, trying to manage and run my business, general mama & housewife duties…there is always a very, very long to-do list and there will always be something else that I could be doing when at home. But do you know what? Working out is my special “me time”! I eat better, I sleep better, I feel better and my mood is better when I train consistently, so at the start of every week I make a realistic commitment and schedule three workouts in – and these will be done no matter what! A home gym is always open – so if I don’t get time in the day – there are no excuses – where there’s a will, there’s a way!

However, how I feel post-workout is what really spurs me on to get my workouts done. I feel a massive sense of accomplishment and it keeps me buzzing for at least 24 hours! Even if I don’t feel like it, I know I will feel great afterwards! Capture that feeling and remember it!

 

 

Create a workout space

If you have a place to go, your workout will feel more official and you’ll be more likely to workout – it doesn’t have to be anything fancy! Mine is split between the veranda and the garage, plus I use the garden. I love being outdoors and admiring the view we have.

Once you have your space – Place your mat on the floor and neatly store your kit where it’s easy to get too and make sure you have access to some good music and a drink. Make the space yours – embrace it and look forward to visiting it and getting into the ‘zone’ when it’s time to workout!

 

 

Have a plan of action

There’s nothing that wastes time during a workout like figuring out what to do next. Without the motivation and pressures you’ll find in a gym it’s easy to just breeze through your workout – just go through the basics and not push yourself! We’re all guilty!

Make the most of your time and always make sure you have a plan. Know what exercises you are going to do, lay out your kit and be ready to go – this will help you to establish a routine and make the most of your time.

If you need more of a push – then think about an online coach or sign up to a challenge like my 8-week Body Ibiza Programme – The Body For You, which will provide you with some structure and accountability.

It starts on 17 April 2017, and my last batch of ladies got some Amazing Resultshere & here & HERE – gym or no gym!

I really hope that this post has inspired you to workout no matter where you are! If so, here is a 20-minute workout that you can do using some of the kit I have recommended. Enjoy!

 

“Everyday is a new opportunity to keep pushing the boundaries, making improvements and working towards a stronger self.”

Seconds on the lips, forever on the hips…tips for a fitter healthier Christmas!

One the hardest things about Christmas is the over indulgence of food!

The Baileys…

The mince pies…

The Trimmings…

This list could go on!

In fact, Christmas is near on impossible to avoid putting on a couple of extra pounds right?

It’s true that you can’t out-train a bad diet! But you can set some good habits in place to help combat the festivities and to stay a little fitter & healthier over the Christmas period.

Here are my Top 5 Tips on how to not lose sight of your goals by adopting the right mindset over the holidays:

  1. Try to maintain an 80/20 balance of healthy foods v Christmas treats. You don’t want to get to January and then have to spend the first 2 months of the year feeling rubbish and suffering whilst you try to get back into your favourite jeans. One of my top tips on how to do this would be to save any treats until later on in the day. If you start on the Baileys & mince pies for breakfast, it’s highly likely you will continue like this for the rest of the day. A lot of people talk themselves into the fact that they’ve already eaten this & that, they may as well carry on. Trouble is, a lot of people forget what they have actually eaten. We can call it “denial”! Try starting the day with a healthy nutritious breakfast, a well-balanced lunch, and look forward to enjoying some Christmas treats in the evening. If you have eaten well for most of the day, don’t use this is an excuse to binge though. It’s amazing how many calories you can over-consume when picking at higher calories foods and treats. Everything in moderation!
  2. Keep active! This is where “damage limitation” comes in. If you can hit the gym a few times a week over the holidays, then you will really earn your Christmas treats. Cardio, whilst better than nothing, will leave you in the “fat-burning zone” with a higher metabolic rate of approx 2-3 hours post-workout. Great to do first thing thing in the morning and what I have been doing most days over the holidays leading up to Christmas. If you can squeeze in a really productive lifting session, or even a high intensity workout at home, then this will leave your body more of a fat-burning furness for the next 24-48 hours! Any form of exercise will leave you feeling great, boosting your mood, mindset and eating habits for the rest of the day. If you want some bodyweight workouts to do at home over the holidays, head over to my Instagram to view my weekly workouts.
  3. Mindset is the biggest thing that you can really focus your energies on over the Christmas holidays. If everyone around you has their head buried in the Roses tin and is on an eating mission because it’s Christmas, then this is more than likely going to influence you to do the same. It is very hard not to join in with everyone else and convince yourself it’s okay because hey…everyone else is eating and drinking that! Remember, Christmas is not all about the food! Although it becomes an easy excuse. Think about it…are you going to be happy with yourself once all the festivities are over and you no longer feel comfortable in your clothes? Probably not. Don’t use Christmas as an excuse for gluttony. The more seconds of naughty pleasure on the lips, it will be tougher than ever to get off the hips post-Christmas!
  4. Stay hydrated! Too much booze and not drinking enough water…two of the things most likely to occur over the Christmas period for a lot of people. When your body is dehydrated, you are more likely to feel sluggish, tired and irritable. And then the last thing you will feel like doing is working out. Plus, booze and the aftermath often make us crave lots of fatty, salty & sugary foods. It is the Party Season so by all means enjoy yourself but remember to drink plenty of water, and if you do enjoy some mulled wine, Baileys & the odd G&T, just remember to drink a glass of water before and after each alcoholic drink. This will help minimise any impact and hangover!
  5. Avoid too many late nights – late nights and lack of sleep are a common cause of us wanting to eat all the wrong foods! Just like booze, it can affect our energy levels and you will want to eat things that give a false sense of comfort and spike in energy. Not only that but you will not have the energy or motivation to workout!

You may or may not know that I have an 8 week fitness challenge starting in January. If you want my help to shake off the Christmas indulgence and to get in to the best shape of your life, join us!

And I will be flying the winner out to Ibiza to spend the day training with me! 🙂

 

The BEST protein smoothie EVER!

If ever there was an amazing protein smoothie, well this is it! One of my personal faves 🙂

I’m very conscious of what I put into my body, even more so nowadays being a new mommy and helping to encourage my little girl to make healthy food choices. NutriStrength is my top choice when it comes to protein powders to help fuel my daily intake of protein. Whilst i’m not one for replacing good wholesome “real” foods with liquid meals, I do have a sweet tooth and so making “sweet things” with NutriStrength protein powder really helps hit the spot when I need to satisfy my cravings.

NutriStrength are producers of clean lifestyle nutrition and pride themselves on quality products. If you want to give them a try, check out their website www.nutristrength.com and enjoy 15% off using my code MIRELLA15.

Here’s my recipe for THE BEST PROTEIN SMOOTHIE EVER (I think it tastes like chocolate salted caramel):

 

Ingredients (serves 2):

2 scoop NutriStrength pea protein roasted cocoa flavour

2 scoop NutriStrength Coconut & Pink Salt Electrolyte Blend

400ml Oatly Oat milk

1 banana

2 medjool dates

2 Nespresso vanilla espresso

Handful of ice

 

Method:

Throw everything into a good blender (Vitamix is by far the best!) and blend until smooth. Enjoy! 🙂

 

NutriStrength protein

Setting goals

Blog 3

 

Since the last time I stepped on stage in 2014, I always knew it wouldn’t be my last time. Setting challenges and goals for myself has always been something I thrive on to keep me moving forwards.

 

From a young age, I always struggled with confidence and self-esteem. It’s still not something I’ve conquered but after 35 years (almost 36!) of working on me, I’m a lot happier within myself as a person. I’m proud of my life, my achievements and what I’ve become. A lot of that hasn’t come easy and I’ve certainly had many pitfalls along the way.

 

Throwing myself out there and driving myself towards the things that scare me the most are what I have found the hardest but also the most rewarding. It’s normal for us as human beings to run away from what we fear isn’t it. But without those fears, would those things we want really be worth pursuing?

 

So with my new goal set and 6 months to prepare myself for stepping on the WBFF World stage once again, I thought it would be quite fitting to write my thoughts on setting goals.

 

I’ve talked about why I like to set goals for myself. But why should you? And how? Well, there are quite honesty lots of rhymes and reasons…

 

Motivation – having something solid and set in stone to sink your teeth into can really help drive that fire within you to succeed and keep going even when the going gets tough. Self-motivation is what will drive you there in the end.

 

To have something to work towards – it’s exciting! It’s like a holiday to look forward to. As I said above, something solid and set gives you a destination for your journey and you’re less likely to get lost or sidetracked along the way

 

Focus – to remain on that path to your destination you need to keep your focus on what you want to achieve. Just having a focus can be really motivating. Keep your eyes on the prize! And one really important thing, never compare your journey or achievements to anyone else’s.

 

Turn your vision into reality – it’s easy to keep dreaming about what you want out of life but harder to take the bull by the horns to take the steps needed to make it reality. Life is too short to just dream your dreams.

 

Where do you want to go in life – don’t brush these thoughts under the carpet. Keep your mind focused on what you want. Haven’t you ever heard of laws of attraction?

 

Concentrate your efforts – so many people get halfway to where they want to go and then give up because its too hard or takes longer than they hope. Keep your concentration and don’t give up. Don’t waste your efforts or waste your time. It will only become a regret.

 

Avoid distractions – surround yourself with those who believe in you and your journey. Anyone who doesn’t support what you’re trying to do could try to sabotage your efforts. Sadly I’ve had many clients report this to me. It takes strong will to keep on track. Try not to put yourself in situations where you are weak if you know it will cause you to fail.

 

Organise your time and resources – fail to prepare, prepare to fail! It’s a time-old motto but makes a lot of sense. Make sure you have food in the fridge and food prepared for those times when you know you’re going to be in a rush. Plan ahead. Don’t skip meals because this will just leave you craving all those foods that are not only tasty but not so good for you. Keep some healthy snacks such as protein powder or a healthy snack bar in your bag, just in case! Plan your workout schedule and your time accordingly. Stick to those times like you would an important work meeting.

 

Take pride in your achievements – enjoy your journey and recognize that you’re working towards something. Every step, no matter how big or small, is something to be proud of. Each achievement is a step closer to your bigger goals.

 

Boost self-confidence – achieving something you’re proud of and can look back on with pride is hugely rewarding.

 

Recognise your ability – believe, achieve, succeed!

 

Embark on a journey with a destination – there’s no point in embarking on something if you have no idea where you’re going or even if you’re going to get there. Focus on that destination and enjoy your journey.

 

You may have an “end goal” in mind when you look at the bigger picture. But in order to get to that end goal, you will need to take many smaller steps along the way to get there. You can at least break it down into smaller goals. Making a plan of all of these milestones, tracking your progress and keeping a note of all your achievements can be extremely encouraging, inspiring and motivating.

 

For me, there is always a big goal, but never an end goal. Why? Because no matter what improvements I make to my health and fitness, things change and life changes. Reviewing your progress and what comes next means these milestones are ever-evolving. Its true to say…strive for improvements, not perfection. If you can live by this motto, then your achievements in life become ever more exciting!

 

How do you know what goals to set yourself, or even how to get there? Well, the best thing I can advise is this…talk to people. Whatever it is you’re interested in…weight loss, muscle gain, building strength, stepping on stage in a bikini or fitness contest…go talk to people who have been there and done it. Make a ‘to do’ list. Read books. Write down the smaller goals, your milestones. Make them performance, not outcome goals. Prioritise your life and what you need to do/change. If you think tomorrow is the best time to start, why not make tomorrow today? Stay positive. Be realistic. As I said, it’s easier to put off what you fear the most. Don’t be afraid of failure, be prepared for it. Any attempt at getting what you want is never a failure and should be seen as an achievement. Quite often what you learn on the journey is more valuable then that end goal! After all, what you become in the process is usually the thing to be most proud of.

 

One piece of advice I continuously give my clients is not to focus on just the finish line, as this often can cause frustration. Take each day at a time, appreciate you are on a journey and the goalposts will always change. Focus on being a better person and developing your own self…love yourself for who you are and always look at the bigger picture!

 

How to start your Health & Fitness Journey successfully

Kitti blog


The New Year has been and gone, and for many people January will have marked the start of a new fitness journey. Around this time pretty much everyone is super-motivated to go to the gym and to work hard towards their new goals, whether it be to lose weight, gain muscle or generally just get fit!

Then…what happens? You’ve probably been there before. You set yourself a far-reaching or unrealistic goal and then look for quick fixes when it comes to training and nutrition to get there as fast as you can. You may start off by doing too much…6 weight-training workouts per week and cardio every day, whilst following a “faddy” diet. Racing like a rabbit towards headlights! This is most definitely not the best way, and sooner or later this approach is likely to lead to disappointment, with you throwing in the towel, before February rolls around. Hang on…we’re there already! You’ve probably noticed that your gym was so rammed in January, and will be like a ghost-town come March.

In this article, we are giving you 5 tips that will help you to start your healthy lifestyle the smart way. You may have already joined us in our free Fitness Challenge workouts. If not, we’re on to week 5 now so there’s still chance to catch up, and to win some awesome goodies (check out our Instagram accounts for details – mirella_strongbeatsskinny + kitti_strongbeatsskinny.

With the right knowledge, you can make your New Years resolutions and goals come true..

Educate yourself on training and nutrition
Make sure you do your research before you start any exercise and diet plan. Read about different training methods and find out what suits best for you, your lifestyle and your goals. It is important to remember that there is no perfect training plan and training on its own is not enough. You also need to compliment your effort in the gym with good nutrition. Fad diets and quick weight loss plans don’t work so don’t waste your time with these. If you have done some research but find it confusing, we’re not surprised…there is a lot out there. Search for information that come from reliable sources, methods which promise slow progress but sustainable results are often the best.

Goal setting and planning
Set realistic goals and give yourself enough time to achieve them. Change doesn’t happen overnight and by setting yourself some short-term goals will help to keep you motivated along the way. Taking little steps at a time will eventually lead you to success. The tortoise wins the race every time!

Slow and steady wins the race
Start by making small changes in your lifestyle rather than jumping straight into the deep ene. Making drastic changes that don’t fit in with your lifestyle can be overwhelming and you will only find stressful. Instead, aim to make small improvements week by week. For example, make small changes to your nutrition…start by drinking 2-3 litres of water every day. Then increase your vegetable intake by consuming some vegetables with each meal. By week 3, reduce simple sugars in your diet. Same with training, start slow and aim to workout 2-3 times a week rather than going to the gym every single day. Start with something you enjoy until you get those endorphins going.

Professional help
If you have no idea where to start and are confused by the sheer thought of point 1, then investing in professional help can be your saving grace. Not everyone has time to do all the research and planning themselves, and this can often be so overwhelming that you quit before you even get started. Investing in professional help and having a plan written for you and your goals saves time and takes the guesswork out of the journey. If you have never set foot in a gym, it is good to have someone who can guide you safely and effectively through your workouts.

Healthy living is a lifestyle
Being healthy and active needs to be a lifestyle choice in order for it to be most effective. It might not be easy at the start to give up “unhealthy” habits but it doesn’t have to be boring. Finding the balance, feeling fit and healthy, far outweighs waking up on a Monday morning not wanting to hit the gym or eat your greens because you feel so demotivated after your weekend of pizza-eating and sofa surfing. Make small changes to your lifestyle. Finding an activity you enjoy and experimenting with healthy recipes can be fun. Pizza is more rewarding when you have earned it, and there are so many ways to create delicious meals that not just taste good but also good for you.
The bonus of exercising regularly and eating well most of the time means you can enjoy the odd treat here and there. Life is about balance, everything in moderation. If you can find the balance that fits into your lifestyle and you feel great, well your are already halfway there!

Mirella blog

Any publicity is good publicity…right?

I was really excited about this article going live in the Daily Mail Online and being able to continue my mission to help women on a road to a fitter & healthier pregnancy. Then I read the finished article, already online, and I realise that it’s not an accurate interpretation of what I said. I have been misquoted in the headline, the angle is quite blatantly going to make women feel inadequate if they don’t workout whilst pregnant. Sadly, they have made me out to be some arrogant idiot calling pregnant women who don’t exercise lazy. Those who know me and follow me will know this is not me and certainly not words that would ever come out of my mouth!

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We all know the media like to cause controversy or “shock horror”. The next two articles that follow mine talk about a man’s cold sore eating his face and that prostate cancer can be cured by taking a brisk walk!

 

Sadly, the headline detracts from the real message in the article and the reason why I wrote this ebook…to help and inspire women to look after themselves whilst pregnant. The journey is highly individual and I try to cater for everyone in this book, from real beginners just using bodyweight and bands to exercise, to those who are already confident lifting weights. You do not need to look or “lift like me”, as this rag has wrongly quoted me saying. But for the sake of your own health, well-being and sanity, whilst pregnant and post-baby, and for that little person you’re bringing into this world, it is important to do what you can, within your own ability, to look after yourself and your body.

 

I feel truly mortified. Also upset that this paper has not taken down the quotation marks as my PR Agent had asked. I guess that’s the media for you. I hope those of you that read the story, can read past the headline and between the lines.

 

Thanks for your support!

 

Mirella x

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