Maintaining Motivation: When The Going Gets Tough...

Since finishing university and entering the working world I've found myself often falling into a bit of a hole. Motivation sometimes escapes the best of us and recently I've had conversations with multiple friends about how they have struggled over the past year or so. After two or three years working, it starts to feel a bit repetitive, day in, day out, tube there, tube home. I know two friends who are currently feeling this way, one is thinking about switching things up and moving abroad, the other is still trying to find her motivation and I hope that a few of my words on here will give her a little something, a hand, because we've all been there and we know that we'll be back at some point in the future. It's getting to know yourself, what keeps you happy, motivated and energised day to day for the good things to come!

Respect Your Body
This can be a number of things but taking time to respect your body is key. For me this means eating a healthy diet, heading to the gym or practicing yoga. I'm not lying - it's science! Giving yourself those happy endorphins is going to make you feel soooo much better. Also, I think its pretty obvious that you're gonna feel a lot better whipping yourself up a fresh meal rather than having a greasy takeaway. I'm not saying to not treat yourself, far from! I'm a big believer in treating yourself to a chocolate brownie or a pizza but if you're feeling rubbish, rubbish food is not gonna make you feel any better.

Take a Break
Don't overwork yourself! Learn that there's a time for 'go' and a time for 'stop'. If you don't set these boundaries your work is going to be a lot less productive and the quality of your work will slowly deteriorate, the lines will blur. Your time is vital to maintaining a happy state of mind. Whether your you time is reading a book, taking a bath or meditating, whatever your thing is make sure you're taking at least 10 minutes a day to let your mind rest and restore.

Keep the Balance
There's a reason people say balance is key. Work, play and relax! Take time for all three, you can't fully appreciate each one without the others. If you're working hard and have to stay late at work treat yourself to that glass of wine, go for cocktails with the girls but still attend that Boxercise class on Saturday morning. That said if you're knackered, sleep in! Listen to your body, there's a reason why it asks for different things.

Keep Those That Matter Close
Keep those that are positive around. You know what pushes you further when you're feeling down - bad vibes! If you're in a negative environment it's going to rub off on you. Over the past two years, I've started to recognise those friends that have a positive impact on my mental state and you know what? I spend a lot more time with them now and this makes me a hella lot happier!

Try Something New
I love trying new things. I realised a few years ago that I used to hold back from the unknown, you see I'm a fairly organised person and when I don't have order I can get stressed and anxious. Slowly, slowly I started to introduce doing new things, whether they were new activities, going to new places or even spending more time with new people and I realised that I love it! Don't get me wrong, there's always a chance that you're going to stumble across a few things that you don't like. This weekend I went to my first ever spin class and went wreath making and I bloody loved both! Trying new things gives you a chance to learn more about yourself and isn't that fun? 

Learn to Say No!
Don't want to do it? Just say no. Too tired? Say no. Too stressed? say no. We are all scared to say it but the reality is nobody really cares that much, you're allowed to say no and you won't be penalised if you say it occasionally.

Don't Let your Anxt Win!
Often when you lack motivation you don't really want to leave the house. Here's an example: It's a Saturday and you've not made any plans, so what do you do? I know I've had days sitting at home feeling sorry for myself and it can get to 7pm and you've not even left the house - but you know what, kick your ass into gear! Head out for a walk, go do your weekly shop, start your Christmas shopping or go visit a friend, because I'll tell you a secret, sitting doing nothing... does nothing. Crazy, I know right?! Even if you feel really rubbish, sometimes you've gotta force yourself, because at the end of the day YOU are the only person that can maintain your motivation!

New Year, More Me

So I know the title of the blog post seems pretty self-absorbed and vain, and yeah, although pretty abrupt and quite self-centered, that's what I am to be a bit more of in 2018. 2017 was a year that taught me a lot of lessons, all good, and I feel was a year of growth. Now 2018 has begun I am making a conscious effort to do what makes ME happy. So many of us go about our daily lives and routines, forgetting one key ingredient to life, being happy. So starting now I am going to put myself out there. And here's how...

1. Get out and about doing activities that I enjoy.

Go to all those art exhibitions I said I was going to see but never did, see those films that I think look pretty damn cool, and try that doughnut shop that I've been drooling over on Instagram for months.

2. Make more time to see friends (those that bring joy to my life).

3. Make career choices and steps that contribute to my lifelong goal. Put in the extra hours if needs be, and voice my opinions and ideas when needed.

4. Exercise. I've always been pretty good with this one, but I want to change up my exercise routine this year. I've been stuck in a rut for a while doing the same stuff over and over, so maybe I'll try out a new class or start exercising with a friend, this will boost my moral and get me seeing some progress. 

5. Diet. when people hear the word diet they so often think about cutting their calorie intake and taking out all your favourite fatty and sugary foods. Well, I'm not talking about diet in that regard, I'm talking about changing my diet to a healthy and sustainable one. Since the winter months started to creep in I often find myself reaching for ready meals, quick and easy right? Well, my skin and energy levels have definitely been paying for it. I'm going to try my hardest to cook all my meals from scratch, and make sure that I've got a hell of a lot more fruit and veg in my daily diet, because I've noticed a mental change since putting this into action since Jan 1st (yes after devouring a tube of smarties to help cure my hangover from NYE). I'm even going veggie for the majority of my meals- also a great way to save some extra dollar (another goal of mine for 2018!).

So there you have it. New Year... more me!
 

Brunch At The Juice Smith

As you may have seen in my previous interview post, two weeks ago I spent brunch with the lovely Meagan Fiddes at The Juice Smith. We hadn't originally planned on going here, but I am so glad we did! The Juice Smith is known for having 100% natural resources and ingredients and a menu that caters for everyone. There is no meat served (I know this is quite a biggy for me!), but despite being a veggie cafe the food was absolutely delicious! They also offer vegan and gluten-free options, there's something for everyone. 

First, we started with some tea. In true British fashion, and I'm so glad that since moving from Toronto Meagan has definitely embraced our love of tea here in England. Meagan had a traditional breakfast tea, whilst I decided to go for the flower bomb Jasmin- I fancied something a little lighter than my usual. 

Next was the food! It was absolutely delicious. I went for the avocado & watercress on sourdough toast with Lemon, salt, pepper, garlic and olive oil, it really hit the spot! I was also drooling over Meagan's food, I could have eaten both, pan-fried mushroom, tomato & spinach on sourdough toast, drizzled with a balsamic glaze. 

Next up, the smoothies. I do wish I had chosen the chocolate, not because mine wasn't tasty, but just because I'm an absolute chocolate fiend and went with a slightly lighter option (I shouldn't have cared about the calories!). Mine was named Beauty And The Baobab, Coconut water, mango, strawberries, baobab, lime, agave, ginger. Meagan chose the best option, Choc Chip Maca Dream, Almond milk, banana, almond butter, carob powder, cacao nibs, maca, vanilla, cinnamon. 

We'd definitely recommend this place to anyone looking for a cute brunch spot! It ticks all the boxes for me, the only critique that I could make would be that the cafe itself should have a slightly different layout- more tables and comfy chairs, fewer breakfast bars and stools. All-in-all The Juice Smith was an absolute treat! 

For more info and details about The Juice Smith click HERE

Love, 
K.

How to Achieve a Good Gym/Work Balance

Having Started working full-time recently, I've found myself reevaluating a perspective that I believed was completely and entirely true - There's always time to exercise. Now, I have been lectured by a few friends about this before, and used to entirely agree with this statement, but now being in the world of work, rather than being a University student, has thrown a few more hurdles my way. My first issue is my commute, depending on where I'm commuting from, this can vary between 30-45 and 1hr 30 mins. I currently spend some nights at my house, and some at my boyfriends. So depending on what night it is I get home anytime between 6pm and 7pm. Now if I get home at 7, then eat at say 7.30, then I wont want to exercise until at least 8.30, and by that time I could be snuggled up on the sofa in my pjs, see my issue? 

Exercise is something that A LOT of people struggle with, and now I can see why. I used to go to the gym around 4 times a week, I am now struggling with 2, and wish I could fit in 3. So, what's changed? I am no longer within walking distance of my gym, I no longer finish my working day at 4, and I am VERY tired after a days work. So this is my plan, this doesn't have to be yours, but here are some tips and tricks for anyone stuck at a desk all day long, who also struggles to make it to the gym every week. 

1. Designate 2 gym sessions that you know you can make each week. You don't HAVE to go to both, but you MUST stick to at least 1.

2. Exercise once at home, whether it be an online Zumba Youtube video, pilates, or in the garden doing circuits.

3. If you're really struggling allocate 1 or 2 days a week where you eat your lunch at your desk, then use your 30-60 minute break to go for a walk or a run. This is a key tip as many people forget to break up their day, this is not only healthier for you, but also makes you more productive when you are at your desk as you have a fresh state of mind. 

So there is my short but sweet rant about how exercise has become a bit harder recently, and now I totally get you guys! Hope these tips and tricks help. 

K.

Legs, Bums & Tums

So summer is just around the corner, and if you're like me you'll be thinking 'How am I going to get my booty looking amazing in such little time?!' and 'I wanna be getting that hot bikini bod for my holiday!' Well fear not! with some hard work and training it's still possible to get your body looking fineeee. To help with your progress I thought i'd share one of my favourite workouts which targets all those areas that girls want to 'tone' for the summer... 

Squats: 3x10

Kettle-bell dead-lifts: 3x15

Leg extensions: 3 sets until failure

Sit-ups (with a medicine ball): 3x15

Glute bridges (with or without a powerbag): 3x20

Mountain climbers: 3x20 second sprints

Donkey kicks: 3x15 each leg

Plank: hold until failure

Push yourself and you'll achieve! 

K.

Bonkers about Baking

Hey guys! I haven't done a post like this before, but i'm always wanting to try new things. I want to share some of my favourite baking recipes with you, along with a playlist to keep you motivated whilst you're tinkering away in the kitchen. Hope you enjoy!

1. Blueberry Muffins

135g white sugar
1 large egg
112ml vegetable oil
75ml milk
1 tsp vanilla
62.50g all-purpose flour

1 tsp baking powder
a pinch of salt
120ml of natural yoghurt
 Half a pack of blueberries

Bake at 190c for around 25 minutes. Sprinkle white sugar over the top with 10 minutes to spare

2. Chocolate chip and almond cookies 

125g all-purpose flour

1/4 tsp Baking powder

1 tsp Baking soda

1 cup Brown sugar

230g Chocolate chips

100g Granulated sugar

1 tsp Salt

2 tsp Vanilla extract

112 Butter butter

Cook at 180c for 8-10 minutes

3. Raspberry and Banana Bread  

• 1 Egg

2 Bananas

• 88g of raspberries 

• 210g all-purpose flour
• 1 tsp Baking soda
• a pinch of Salt
• 150g Sugar
• 1 tsp Vanilla extract
• 75g Butter
• 75ml natural yogurt
• 
  
• Mix all ingredients with a hand blender, then add the raspberries at the end if you want them whole, or mix if you want the loaf to be a pink colour 
• 
  
• Bake at 180c for around an hour 

4. Lemon drizzle loaf 

3 large eggs 170g
self raising flour 170g
caster sugar 170g
poppy seeds
unsalted butter 170g
Zest of 2 lemons
1 tsp of baking powder
The Drizzle:
Juice of 2 lemons 
110g powdered sugar

Bake at 180c for 30-35 minutes at 

5. Raspberry and white chocolate muffins 

135g white sugar
1 large egg
112ml vegetable oil
75ml milk
1 tsp vanilla
62.50g all-purpose flour

1 tsp baking powder

a pinch of salt
120ml of natural yoghurt

60g white chocolate
60g raspberry 

Bake at 190c for around 25 minutessprinkle white sugar over the top with 10 minutes to spare

Music for your making... 

1. Send me on my way - Rusted Root 

2. How D'yah Like your eggs in the Morning - Dean Martin & Helen O'Connell

3. Banana Pancakes - Jack Johnson

4. Brown Sugar - The Rolling Stones 

5. Pour some sugar on me - Def Leppard 

Enjoy! 

K. 

Milk! Almond, Coconut, Soy or Dairy?

I Don't know about you guys, but recently i've been bombarded with thousands of articles, posts and pins trying to convince me why Soya is the new Dairy, or Almond is the new Coconut, or even some that tell me to forget everything i've read and just stick to cows milk for a healthy source of calcium and protein. So I've decided to strip it back to the basics and look at each milk individually by looking at their ingredients and determining health benefits and disadvantages. 

Almond

Alporo Fresh Almond Milk

Per 100ml-

Fat 1.1g

Calcium 0.12g

Vitamins D, E, B12, B2

Carbohydrates 0.1g

Protein 0.4g

Sugar 0.1

Salt 0.13

Cholesterol -

Lactose -

Almond milk has a creamy and nutty taste. It is often used by those that are lactose-intolerant or vegan.

Soy

Alpo Fresh Soya Milk

Per 100ml-

Fat 1.8g

Calcium 0.12g

Vitamins D,B2,B12

Carbohydrates 2.8g

Protein 3.0g

Sugar 2.7g

Salt 0.06g

Cholesterol-

Lactose-

A dairy alternative that is considered to be just as high in protein. Although you may want to consider a vanilla flavoured version. Soy is an acquired plant-like taste (not my personal favourite) with a thick texture. 

Coconut 

Koko Dairy Free

Per 100ml-

Fat 2g

Calcium 0.12g

Vitamins D,B12

Carbohydrates 1.9g

Protein 0.2g

Sugar 1.6g

Salt 0.1g

Cholesterol-

Lactose-

*Contains MCFA's (Medium-chain fatty acids)

*Fruit not nut, good for those looking for a dairy alternative but are allergic to nuts

Coconut milk comes from the meat of the coconut, it is not the water retained within the shell that is sold separately as coconut water. I use it a lot for cooking curries and sauces to create a sweet and creamy thick texture. The downside of coconut milk is that it is high in saturated fats, you may decide to use it occasionally rather than an every-day ingredient. 

Cow's Milk

Tesco's Semi-Skimmed 

Per 100ml-

Fat 3.6g

Calcium 0.124g

Vitamins B12

Carbohydrates 4.8g

Protein 3.6g

Sugar 9.6g

Salt 0.2g

Cholesterol- 5g per 100g

*Contains MCFA's (Medium-chain fatty acids)

*Contains lactose, a sugar and carbohydrate that is a digestible source of glucose (energy). It is made up of glucose and galactose. Often when people refer to 'bad' sugars they are referring to sucrose of fructose, and consuming these is large amounts can lead to negative effects on the body. Lactose is seen to benefit the body, one example of this is that is supports the development of the brain in children. 

We are the only species that consume milk in adulthood, cows milk is meant for a baby calf. Some people believe that it is not 'needed', although some research has suggested that humans' genes have adapted to include dairy in our diets. 

This is a study by Hartman et el in 2007. It suggests that when comparing milk protein with soy, milk protein demonstrates a higher rate of muscle protein synthesis (building muscle)

I hope this information has helped you out. My conclusion is that it entirely depends on what you are lacking and need more of in your diet. If you want to build muscle, chances are you're better off drinking cows milk. If you are looking for a low fat alternative Almond and Soya are what you're after, these are also good if you're trying to cram some extra vitamins in. Coconut and Soya are good if you're looking to cut carbs. Therefore, before looking for a dairy alternative I would suggest looking at your diet and seeing what you need more and less of, and whether the change is needed. Another factor that affects this is also taste! I love the taste of almond, coconut and dairy milk, but unfortunately can't bring myself to use soya, and whats the point of eating/drinking something you don't enjoy?!

K.

My Workout Playlist

Hey Guys! As i've had a recent change of gym I thought I'd share my new playlist with you to give a taste of the sorts of songs I use to keep myself hyped on a workout...

1. Work : Rihanna & Drake

2. Missing : EDX, Mingue 

3. Breathe : Wilkinson, Shannon Saunders 

4. Lush Life : Zara Larsson 

5. White Tiger, The Heaveytracker Remix : Izzy Bizu, Kano 

6. Stay : Kygo, Maty Noyes

7. Good Times : Ella Eyre

8. Something Special (into you) : Fastlane 

9. Ex's and Oh's : Elle King 

10. Alive : Chase & Status, Jacob Banks 

SUPERSET

1. Breakn' A Sweat : Skrillex, The Doors, Robby Kreiger

2. Go : The Chemical Brothers 

3. Better Love : Foxes 

K. 

Super Smoothies

Now i'm not one for smoothie diets and food replacement meals, but I can't deny that I love a good cup of blended goodness to start off my day! It's one of the easiest ways to make sure you're getting at least five fruit and veg in your diet. As I love smoothies so much I thought i'd share my simple format for juicing along with my current favourite combo. You simply chose one or two ingredients from each section to create your own healthy snack...

Base: Milk, soy milk, almond milk,coconut milk, coconut water, water, ice

Second Base: Orange juice, tropical juice, apple juice, pineapple juice

Thickeners: Banana, greek yoghurt, natural yoghurt(flavoured if you wish)

Main fruit: Blueberries, raspberries, strawberries, grapes etc.

energy-kick: Spinach, Kale, raisins, goji berries, chia seeds, mara powder

Sweetner: Honey, cocoa powder, nut butter(peanut,cashew,almond), coconut flakes, cinnamon, chai latte powder

My Current favourite: Banana, raspberries, natural yoghurt, honey and pineapple juice

K. 

Summer Fitspiration

Yes ladies it's that time again... the beach body scare. If you started your Summer-body gym routine in January then you have absolutely nothing to worry about, but if you, alike myself, lost track of the dates and have now realised your holiday is only a few weeks away, don't fear! Here's a few tips to help yourself feel more comfortable slipping into that bikini... 

1. The Motivation

If you've got the motivation to get into your gym gear and start some exercise, you are already half way there. I can't count the amount of times i've cancelled a gym session due to sheer laziness. I find that sometimes just by buying myself a new item of fitness wear I am more keen to get myself to the gym, this has been as little as a new sports bra from Gap fit.

2. Goals

We need to be realistic with our goals, but this doesn't mean you can make excuses for not having enough time! Up your workout sessions by one or two extra a week, and if this isn't possible you could still do a 30 min workout in your living room. There are plenty of ab, leg and chest workout tips and tricks on Pinterest that you can do in the comfort of your own home. 

3. Fitness partner

This is also a form of motivation. I go to the gym with either one of my girl pals or my boyfriend, although I have been made aware many people wouldn't set foot in a gym along with their other half. I find that having two people I can train with helps enormously. This is because you are not merely letting yourself down if you don't go, but also the other person. When training with a friend you can do routine exercises that involve two people and if you miss one of these sessions then that other person has been left to train on their own. 

4. Fad Diets

I personally am very against numerous fad diets such as teatoxing, juicing and all these so called 'cleansing' courses. These are not a healthy way to loose weight and can cause serious harm to your body. Juicing is a great way to get multiple vitamins in one go, but should be done in addition to a healthy diet, not on it's own. instead of teatoxing try drinking more water, attempt to drink around two litres a day, this will make sure you keep hydrated and that you aren't feeling hungry due to dehydration. If you want to try any fad diets I recommend doing A LOT of research beforehand. 

5. Enjoy it!

Try and find a form of exercise you enjoy. Research shows that if you enjoy your exercise you are far more likely to benefit from it as you put more effort into the routine. Whilst at the gym I enjoy doing circuits but when these start to feel repetitive or boring I like to go to Body-Combat classes, Yoga or go for a run. I believe variety is key for an enjoyable fitness routine.  


K.