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Spring has arrived and the days are brighter and longer and this can mean to a lot of us a new burst of motivation.

How do we keep this motivation which we have at the start of a new season and maintain it?

Firstly, you must remember motivation will not always be there.

 I do not worry if I am not motivated, and neither do I question it or try and find it. I don’t try to re create it or wait for it to show up because motivation is meant to be fleeting. It is what gets you started and it is meant to ebb and flow throughout the year.

Consistency is the single biggest tool you have in your tool box and when you have the consistency as part of your weekly routine, you no longer need to wait and see if you feel motivated. You don’t need to feel driven; you don’t need to be full of energy and raring to go, it’s just your daily and weekly norm.

 You can literally do anything you want, and you can do it well if you master the art of just doing it. Identify what has previously stopped you and prepare better so it doesn’t keep happening. We all have bad habits that threaten to get in the way of staying fit and healthy, and it is about realising what they are and learning how to change them.

If you are always tired, can you go to bed a little earlier? Are you drinking 2-3 litres of water every single day?

If you want to exercise in a morning but feel disorganised, maybe lay out your clothes the night before.

If you are always thinking about food, the chances are you are eating too few calories and too little protein, this is where I can really really help!

The meals I make are quick, inexpensive and they work. I consistently eat similar foods as again they work.

I always ensure I move a lot daily but if I can’t due to commitments, I ensure one day of inactivity doesn’t become two or three. The same with food, one bad meal doesn’t make you fat just like one healthy meal doesn’t make you thin.

Consistently good is better than occasionally great!

I hope you have a great spring, enjoy the longer days and the feeling of the warm sunshine on your body (hopefully) and give me a shout if I can be of any help in nailing YOUR consistency.

Love Janet x

There is nothing like this time of the year which makes us want to search for ways to increase our health and wellness by choosing to eat better, move more and to generally give our lifestyle a little overhaul.

In a couple of weeks the clocks will ‘spring’ forward and the longer warmer days will become an actual thing!

So how can we motivate and inspire ourselves to make this year a great year.

How about setting yourself a goal/challenge?

My son and I recently embarked on a running challenge called 4x4x48 in which we ran 4 miles every 4 hours for 48 hours. It was very hard, (gruelling in fact!) as it was over two nights so we had very little sleep, but we did it and raised over £3000 for a local charity @Cancercare. Signing up for this challenge and seeing it through wasn’t easy, but as with anything important, once you make the commitment you have to embrace it. And we did!

There are lots and lots of challenges out there even if it’s just to walk a mile a day every single day for a month, this can lead to better habits and routines.

The saying bit is easy, it’s the doing bit which is hard, but if you ‘put it out there’ and tell the universe it’s going to happen, then you make it happen.

Finding the time to train for a challenge, whatever you choose, can be tiring, but the fatigue of hard work is better than the pleasure of laziness, and the pain of daily discipline is better than the pain of a life of regret.

Remember it’s never too late, a determined mind and a positive attitude will increase your ability to achieve and succeed any goal you want in life, so if you’re reading this blog and feel you’re ready to face a new challenge it doesn’t matter who you are, what you do, you absolutely do have the power to change and feel great.

Finally, challenges aside, it always comes back to doing the basics well, and as my crew know (because I drill this in daily!!), it starts with good sleep, followed by decent movement, plenty of water, a sensible wholesome diet and cutting a little sweat each day.

If you want any extra help this spring with your health and fitness goals, please contact me via my email janet@janetsilverwood.co.uk or 07738814462

Love Janet x

With the shorter, darker days and speedy pace of December we can often struggle with time and our motivation to work out and eat healthily.

Mindful eating, making better food choices and being goal driven does not have to come and go with the seasons though, in fact it does not have to change at all.

It just needs to be a continuation of your daily/weekly life.

People often have the same yo-yo Ing mentality year after year. Think here of the build up to Christmas where the pace of life picks up crazily for a few weeks and then in January we are looking at the ‘damage’ we have done and its ‘new year new me’ etc, and you claw it back and then summer hits with the longer nights and prosecco and it’s a bit like ground hog day as you aim to claw it back again.

Instead of being guided and driven by the seasons, think instead of each week flowing into the next and your life continues but with minimal tweaks.

A lot of people look at their calendar ahead and think of holidays, parties, events and set their goals only as far as these, when really, we need to have the commitment to see beyond the seasons and understand the commitment is all year round.

Changes only need be small, incremental, sustainable and realistic. I see this A LOT, and I get great results from SMALL SUSTAINABLE CHANGES. Going to extremes one way or another generally doesn’t work long term.

UNDERESTIMATING the amount of calories we consume is EASY!!!

COUNTING calories is HARD!!

That said, doing your best daily (and consistently) will hold you in good stead to enable you to achieve the right balance (think here 80/20).

In winter it’s easy to gain weight if we fail to burn the calories we are eating of the foods we choose to comfort us during the colder and darker days.

Ideally, it’s great to have some kind of tracker (Fitbit, apple watch, Garmin etc) so you can see how many calories your body burns in total each day, and balance this out by creating a deficit by consuming less calories than you burn.

One of the simplest most effective things I recommend my clients to do is to incorporate as much movement into your day as you can even if this is just a morning 20 min walk and the same after tea.

Remember if you think you CAN, you CAN… motivation is what gets you started, habit is what keeps you going. 

Invest in your own health and happiness as 2022 draws to a close, and if you need a little help/nudge in the right direction with your fitness goals, give me a shout, I would love to help.

 Janet x

April is here and we start the 2^nd quarter of the year!!

THREE months of 2022 have passed already.

Are you on track/happy with your year so far in what you have set out to achieve?

Or is there room for improvement/tweaks?

Did you want to run this year? Maybe you would like to complete a race?

Did you want to drop a dress size?

Do you want to be stronger/fitter/healthier than before?

All of these things ARE possible… as a PT/fitness & wellbeing coach I am here to help you as much as I can.

So, thinking of the period from now until summer, how will you spend the next TWELVE weeks?

Will you celebrate or regret it come summer?

An awful lot can happen in 12 weeks.

 You can get up to date with lots of Netflix series, you can drink gallons of booze, and you can make a long list of excuses about why you aren’t where you would like to be…

OR

You can set a goal and write out a plan with a timescale.

You can commit to eating healthier foods and tracking your eating (input) and exercise (output).

If you exercise WITHOUT fail – lifting weights and smashing your cardio whilst keeping up with your normal weekly commitments this WILL give you a new found confidence.

You WILL lose weight, you will feel better, you won’t want to stop, you will have more energy and you will be VERY VERY PROUD OF YOURSELF!

LET’S DO THIS!!

Spring/summer 2020 was the start of covid, Spring/summer 2021 was coming out of covid, let’s make spring/summer 2022 a fresh start and one to remember.

Love Janet x

The summer months are here and we are nearly half way through the year.

Once again, it’s probably not the year you had planned with lockdowns, restrictions, cancelled holidays, plans etc and you may feel that things aren’t great.

Or you may have the mindset that you’re still here and you’re clinging on!

Do you want help and motivation with your daily routine?

Do you want help with setting new goals?

Do you want a little nudge to get you ‘back on track’?

Remember you are never more than one bite away from being right back on track.

Discipline and effort are always required of course, but I like discipline in people, it’s such an attractive quality which in turn generally gives the results we crave.

With my accountability and fitness class package I help you understand the benefits of training and creating boundaries for yourself which help build your success.

By taking out the indecisions of food and exercise eg “What’s for tea tonight? Shall I do a fitness class today? Shall I walk today?” You take out the ‘stress’.

I can help you build the routine into your week and help you stick to it.

Routine is great!

Build up the routine and the continuity will follow and the results aren’t far behind. Remember routine and discipline are two commodities that cannot be bought, but they ARE very attainable to us ALL.

Sometimes people can resist to change as change is uncomfortable, but a little discomfort is worth it when you have a mind that’s as tough as your body, and the pain of daily discipline is better than the pain of a life of regret.

Wishing you a happy, healthy & sunny summer, and give me a shout if you would like to join me for my class/accountability package which I run every four weeks, they really can help you with your goals (with the added benefits of fat loss and healthier/happier YOU!)

Love Janet x

The longer days are happening…and I am sure we are all feeling a little more motivated or maybe a little ‘scared’ as we work towards the dates when we finger’s crossed start to come out of lockdown.

If you feel a little uneasy about facing the world again take a small step back and give yourself a pat on the back as it’s been a very difficult and long twelve months and you HAVE come through it.

Start to BELIEVE in yourself again.

Everyone needs to believe they can do something.

If you feel unfit, unhealthy, overweight, at a loss with your daily routine, maybe now is the time to give your lifestyle a spring overhaul.

At the start all you need to do is take small steps to get to the end result.

Big goals are unrealistic unless you have baby steps in place.

If you are hitting mini goals each day and week you are more likely to continue on this path.

Mini goals are like mini victories which keep you sane on a long slog to achieving the end goal.

Hitting these mini daily goals though will give you a boost when it becomes tough.

It WILL be tough, life will throw a curve ball at you, but this doesn’t mean it’s “the end”.

Sacrifices will need to happen, you may need to set the alarm 15 minutes sooner, or spend 30 minutes on a Sunday prepping your food for the week. You may need to choose between watching TV or prioritising a daily walk, but remember your choices define YOU.

“FIRST WE FORM HABITS AND THEN HABITS FORM US”

If you are wanting weight loss, focus on smaller achievable goals rather than the bigger picture.

Instead of focusing on losing 2 stone for example, focus on losing 5lbs.

This is a small step with amazing progress.

Personally I always prefer to ‘cut down’ as opposed to ‘cutting out’. My method with training my clients is to focus on how much we CAN eat or drink to reach our goals as opposed to how to eat as little as humanely possible and ‘survive’.

Abundance over scarcity!

To cut out the nice things in life like chocolate, pizza and wine is too extreme and not sustainable, these things in manageable amounts give us joy, happiness and signify happy times!

Finally, are you READY for coming out of lockdown, are you READY to improve your health, fitness and happiness?

When you are ready you will KNOW.

You will have the headspace to be fully committed and fully accountable to yourself (and me) to achieve your goals.

Slip ups will always happen, and this is normal, but they are easier to control when you have spotted them and stopped them in their tracks.

Don’t be reeled into old habits, remember these didn’t work!

Please contact me for further details via my email janet@janetsilverwood.co.uk or 07738814462

Love Janet x

Well Autumn 2020 is going to be like no other autumn we have encountered, and it’s a tricky situation (to put it lightly) for us all to comprehend.

In the forthcoming weeks and months it wont necessarily be about getting your ‘LBD’ body ready for Christmas, or how to recover after a weekend of excess socialising etc it will be more about developing new routines into our daily lives to get us through this period of unrest.

AND GET THROUGH IT WE WILL!!

In many ways it will be reaffirming what I say every single day come Monday or Saturday, winter or summer.

*It all starts with your sleep

*Drink at least 2 litres of water daily

*Move daily enough to raise your heart rate

*Make and eat nutritious dense food as much as possible

*Limit getting too absorbed in any kind of news that isn’t factual and limit the time we are on social media/watching TV

*Be outdoors as much as possible. If the sun is shining consider taking your morning coffee outdoors… the vitamin D will help your immune system

Alongside the above ‘bread and butter’ solid rules so to speak, what else can we do to help ourselves get through the coming weeks.

I strongly recommend you build solid habits to ensure you exercise as this will help your mood with the by product of fat loss alongside a good diet.

I am currently offering 4 packages throughout autumn and winter

1. One to one PT with *accountability including 5 x 30 min classes via zoom per week
2. Accountability & classes combo when you’re not actually seeing me for one to one PT
3. Accountability with no PT/classes
4. Body conditioning classes 4 x 45 min classes in 4 x weeks

*Accountability is Health & Fitness Accountability Coaching whereby I am in daily contact with you to help you reach your goals. I help you build a great routine and sustainable habits that works for YOU and YOUR life.

Remember HEALTHY self = HEAL THY SELF

Keep well and let me know if you would like to join me in the next few weeks

Love Janet x

As spring turns into summer and we adapt to the COVID situation, are you struggling with motivation to exercise, eat well and stay consistent with your goals?

My accountability group can help you with ALL of the above, and you can join on a monthly basis for just £25.

WHAT YOU GET: You get me all day, every day (Monday – Saturday and to be fair I will always message on a Sunday) to keep you accountable day after day until your new habits “stick” and become your new routine.

I have over 25 years of experience in the health and fitness industry and the current situation with the virus threats and lockdown although initially was a hurdle in how I normally train my clients, now we have all found our “new normal”.

It takes approximately 2 months for habits to change, and on that basis alone I believe we will never quite go back to what we were doing before. I think livestreaming and virtual classes will be with us for a while. With this in mind maybe this month is the time to ADAPT, REACT and ACT to kickstart your health and fitness goals.

There is nothing that brings me more joy than training people to realise their goals and offer them hope and positivity in their quest to be healthier and fitter.

This is the HEART behind my role as a PT/fitness accountability coach.

What’s included –

1. Daily contact via an Accountability group on What’s App
2. The content which I send is varied. To give you a rough idea it is along the lines of; fitness, inspiration to move, nutrition, nutritional content in foods, ongoing challenges, mindset, wellness, sleep facts etc
3. *5 x FREE 30 min classes per week (3 x mornings and 2 x evenings) via ZOOM. You simply book on with me which you’re able to attend
4. If you are not comfortable attending a group class I am also available for private One to one classes (at an additional £20 for 45 mins) via Zoom/Skype/FaceTime

*CLASSES MAY BE SUBJECT TO CHANGE

The classes aren’t compulsory of course, as some people are happy in what they are already doing exercise wise.

You would need to commit to “moving” for at least 30 mins per day, ie I would want you at the minimum go for a decent power walk daily so your heart rate is raised enough to burn fat.

With the accountability I help you build a great routine that works for you and fits into your lifestyle.

For most people, daily accountability combined with consistency are the primary ways to successfully developing a habit and results that last.

With my knowledge and experience I know that I can help you be successful at keeping to a fitness routine that works for you whatever the circumstances.

When we take care of ourselves physically, it impacts us mentally and emotionally for the better.

As your coach we can together build healthy sustainable habits that get results.

Please contact me for further details via my email janet@janetsilverwood.co.uk or 07738814462

Stay Safe

Janet x

As we come into Autumn, our mojo and ability to stay on track with our health and fitness goals can begin to wane.

Summer is disappearing fast and Christmas seems a long way away, so we are stuck in this inbetween period whereby we may find it difficult to stay focused.

Often choosing a challenge can help lift you if you feel like you’re in a ‘lull’. The challenge can be as simple as walking a mile a day for example, it doesn’t need to be huge, but sometimes a focus can be just what is required to shake things up, and then before you know it you’re back on track.

Last year I did the ‘Gherkin Challenge’ whereby you run up 38 floors to the top of the Gherkin building in London, and in doing so I raised money for NSPCC.

This year I’m hoping to do something a little more local to me and after reading different experiences about the Great North Run I am dusting off my running trainers and hoping to run a half marathon in November. Again, it doesn’t matter how big or small a challenge may be, its just about refocusing and helping yourself keep motivated.

Before you focus on your body, focus on building a strong mind. You will need this when things get hard, when you doubt yourself and your abilities. You will need this when the weather is too cold, too wet, too windy and you are too tired. You simply need to believe in yourself and know you can do WHATEVER you put your mind to.

Taking responsibility for your goals can sometimes be a little daunting for many reasons, but this doesn’t mean you CAN’T do it. You ABSOLUTELY can do it!

Fitness can be so inspirational. If you start off feeling weak and overwhelmed, then after a period of time you manage to run for 10 minutes non stop, or do 10 full press ups, suddenly infinite possibilities are open to you.

I am passionate about cutting through the fluff and providing you with the information, support and guidance that you need to make the healthiest and best choices for you.

Let me know if I can help you this autumn with your health, fitness & wellness goals

Janet x

The summer months are here, and with a new season often comes new goals.

We are nearly half way through the year, and you may reflect that things are great, but you also may be thinking that your year hasn’t quite planned out so far as you would have hoped.

Regarding your goals, remember CONSISTENTLY GOOD IS INFINITELY BETTER THAN INCONSISTENTLY PERFECT!!

You are never more than one bite away from being right back on track. Discipline is turning up for that gym session (when you didn’t really want to) and making a salad for your lunch as opposed to buying that shop bought sandwich and bag of crisps meal deal.

When things aren’t working out, we can often blame..

• Our genetics
• Our metabolism
• Our job
• Our busy lives etc etc

When it’s actually an issue with our PATIENCE.

We need to be CONSISTENT and manage our EXPECTATIONS.

A lot of people give up and don’t end up where they wanted to be because they set off well, and then BANG!!! there’s a hill or a mountain to climb. Life has thrown us a curve ball, and it’s easier to blame circumstances rather than digging deep and riding the storm (which will pass).

Weight loss will invariably plateau and it may even go up a little.

There will be days when you feel tired.

There will be days when you feel more hungry than normal.

There will be days when you feel bloated.

Your exercise/gym session may not be as good as previous etc.

This is when you need to remember it IS difficult to stay on track, but that doesn’t mean you CANT!

You ABSOLUTELY can do it!!!

You just need to appreciate all the ‘bad’ days are normal, and if you’re recognising it, it’s a good thing as it means you’re still in the game.

You’re making progress, and you’re sticking with it.

You’re still chasing your goals which means you’re staying consistent even (and especially) when things get hard.

Have a wonderful summer, and give me a shout if I can help with your goals.

Janet x