As a coach, this is one of the BIGGEST mistakes I see women over 40 make

When you’ve been working in the industry as long as I have, there are certain…shall we say patterns of behaviour, that you see on repeat. 

And although I called out mid life women on the caption, I’ve seen this through all ages and genders. 

Let’s say you’re smashing your workouts (fantastic!) feeling great and loving it. But after a few weeks when you look in the mirror or on the scales you’re disappointed and demotivated because the results you’re expecting aren’t there. Why? 

It’s almost certainly because you’re neglecting your diet. Sorry to bear the news no one wants to hear, ever but you are not going to ‘cancel’ out the bad stuff with a workout no matter how much you want to believe it. 

Exercise, of course, is fantastic and mind blowingly excellent for you but it’s only going to get you so far unless you clean up your diet as well. 

And cleaning up your diet is going to mean cutting down or out the booze, processed carbs and sugar. And increasing your protein, veggies and water. Long term. It’s really that basic.

Roast Root Vegetables for a Dull February Evening

Cheerful colours and a glass of Vin de Snoop on the menu tonight. Here’s something gorgeously seasonal for you to try this week…

Root vegetables feel perfect at this time of year, there’s something so comforting, grounding and wholesome and we could all use some of that right now yes?!

This is also a brilliant way to rediscover those forgotten and under used veg like celeriac.

This dish is honestly so easy and just look at these colours.

Honey & Mustard Root Vegetables with Goats Cheese

To make…

Choose a selection of root vegetables. I used cereriac, swede, carrots, sweet potato and beetroot but you can use any you like.

Goats cheese

A tin of cooked lentils

Fresh parsley

Few sprigs or thyme

Honey

Whole grain mustard

Salt & pepper

Chop the vegetables into fairly large pieces then mix with thyme, oil, salt & pepper.

Roast until cooked - about 20 mins

Remove the veg and drizzle some honey over the top, add the chicory and lentils. Pop back in for another 5 minutes.

Remove then stir through the chopped parsley and mustard and crumble with goats cheese.

Serve with a glass of Snoop.

Thanks to @boroughchef for the inspo.

Wilderness Yoga Day Retreat at Elmley Nature Reserve

Join me at the stunning location of Elmley Nature Reserve on the Isle of Sheppey for a blissful day of nature, yoga and tranquility.

Elmley’s 3,300 acre expanse of wilderness is the perfect setting for our retreat. I have taught yoga here many times and never fail to be moved by its scale, energy and of course wildlife. Feel like you’ve had a week away in just one day. A day to breathe, unplug, tune in and connect with yourself, your surroundings and with nature.

Hidden away on an island off the Kentish coast with spectacular landscapes, soul-stirring skies and abundant wildlife, Elmley National Nature Reserve is an inspirational place to visit just one hour and a world away from London.

Elmley has a restorative effect on those who visit. It is a special place to go to soothe the soul, find balance, order and perspective; a place where we are able to reconnect with ourselves and emerge feeling lighter, more positive and reinvigorated. It’s a place to stop and breathe.

Sunday 24th March 2024 10am - 4pm

What’s included…

• Morning Yoga Class

• All day tea, coffee and refreshments

• Two course seasonal vegan lunch

• Group nature walk after lunch

• or free time to be alone, read, meditate or journal

• Relaxing Afternoon Yin Yoga class

• Relaxing Afternoon Yoga Nidra session

• All day access to the reserve

Please email me for availability and booking details and sign up to the mailing list for the latest details of future events.

Investment - Early bird rate £110 before 31st January / £125 after

All classes will be suitable for all levels including beginners.

As an autistic person I fully understand the need for space and time alone so please know that while all group activities, meals and classes are included in your day, they are also optional and you are welcome to take time for yourself whenever you want.

Green Spinach, Courgette and Pea Soup

This is such a simple soup to boost your sluggish mood, your immune system and basically feel all round super virtuous. You can buy all the ingredients specifically like I have today but it's equally useful for using up any greens you need to use up and have to hand.

I've used the following which made a HUGE batch. Today I used...

3 large onions

3 large garlic cloves

2 large courgettes

(chop and sautee the first three ingredients)

Half bag frozen peas

Half bag baby spinach

Big handful baby broad beans

2 tins butter beans

Tin coconut milk

500ml vegetable stock

Handful basil leaves

Salt & Pepper

Toasted sunflower seeds to garnish, pansies are absolutely non essential but I couldn't resist.Next time I plan to add broccoli, kale and celery too.

Simmer everything for 30 mins then blend with a hand blender. Literally couldn't be easier. That's my lunches sorted for this week.

I was diagnosed with autism at 50

I've dithered and procrastinated so much over this post but even if my story helps just one other person it will be worth sharing.

Earlier this year, aged 50 I was officially diagnosed with autism. It’s come as the most enormous relief, and it’s been positively life changing to finally understand why I am the way I am and to finally have answers.

My diagnosis followed a difficult and drawn-out period of what I now understand to be severe burn out resulting in a breakdown last year. I feel like I’ve found the missing jigsaw piece of my life. I’ve spent the past 18 months down a neurodiversity rabbit hole and learned as much as I could.

I’m still processing the fact that I’ve been autistic my whole life. Reframing so many experiences and situations. Looking back it makes absolute sense now. Of course, I am! How did it take me so long to realise?!

I’ve always had mental health struggles. I knew I experienced and processed life differently from most people but never knew why. With the awareness we have today, my autism now seems so obvious, but it wasn’t. Honestly it's been bloody hard. Exhausting. Life felt so difficult, alien and confusing at times.

Growing up in the 70s, 80s and 90s, of course neurodiversity and autism existed just as it does today but was believed to be a condition only affecting boys. Even then, they had to be either nonverbal or stereotypical maths geniuses for the condition to be recognised. Girls and women naturally work harder at masking (this happens without realising – I thought everyone did this and I was just very bad at it!). Girls will try harder to fit in, to be accepted, to go unnoticed and to be liked.

This endless effort to hide traits has massive implications for mental health, and very often women will develop destructive coping mechanisms - self-medication with alcohol and drugs, eating disorders, self-harm. I’ve discovered that are a LOT of us (men too) of my generation, who, like me, have struggled through life, misdiagnosed and misunderstood.

If you're still reading, I’m happy to say that I am in now a good place. As you all know, I have an enormous passion for wellbeing, so sharing my story was a natural and important step in my journey to helping others.

I’m beyond grateful for the support and acceptance of my family, friends and clients who have been on this journey with me. Your validation has meant everything. You know who you are.

I look forward to continuing the fitness and wellbeing work I love so much. I also look forward to raising awareness, being more open and vocal about autism, ASD and neurodiversity and hopefully supporting and working with more wonderful autistic and neurodiverse people!

If any part of this resonates with you, I’d love to hear from you.

Vicky x

Red Pepper, Butternut Squash & Chilli Soup

Happy October! It doesn’t quite feel like Autumn yet (24 degrees today, hello?!) plus it’s not really soup weather but I’m going to keep it seasonal because I just absolutely love the colours and flavours of this soup.

Red pepper & butternut squash with pumpkin, chilli and Parmesan croutons. It’s a recipe adapted from my grandparents’ and today I used

3 red peppers

3 red onions

1 large butternut squash

Half a tub low fat cheese spread

Pinch chilli flakes

Pinch fresh thyme

Vegetable stock

Roughly chop everything and fry to soften

Add some vegetable stock and cook for 15 mins

Add the soft cheese then blend it all with a blender

Cut some sourdough into small pieces and grill with grated Parmesan

Spoon into bowls, add croutons

Enjoy!

Packed Lunch Ideas for September and back to Routines!

Read on if you’re in need a bit of packed lunch inspo. Lunch on the go doesn’t always have to be the tried and trusted sandwich-crisps-and-a-snack meal deal. Below are a few boxes of my own that I’ve prepped and eaten in the past which have stood the travel pretty well.

I prefer to thing along the lines of a buddha bowl to help me get a little more creative. You can make two or three for the week ahead (any more than that and day four might be a little less appetizing)

Things you can include if you need inspiration, it’s nice to pick from each section:

• Carbs / grains - couscous, lentils, wild rice, wholegrain pasta, chickpeas, split peas, kidney beans, butterbeans, pitta bread, quinoa, bulgur, rice noodles

• Protein / main - Salmon, chicken breast, tinned tuna, hard boiled egg, omlette, prawns, cheese like halloumi, feta or mozerella, falafel, tofu, plant based protein, samosas, pakora

• Veg & Salad - asparagaus, brocolli, green beans, soya beans, grated carrot, tomatoes, lettuce, roast peppers, aubergines, spring onions, sweetcorn

• Extras - houmus, guacamole, sunflower seeds, nuts, tzatsiki, greek yogurt, salad dressing (use a mini pot to prevent sogginess), dips, herbs

A cute lunchbox can also help with motivation to prep. Can someone tell me why it’s so satisfying to fill a corner compartment with little things like blueberries or pistachio nuts? Or is that just me?

I have often cooked a couple of extra portions of the night before’s dinner, knowing I will take the leftovers to work the next day. This works especially well with lots of the above. What’s your favourite go to packed lunch?

Personal Training this September & October

I have two spaces becoming available for personal training clients from September within the Medway area. I travel to you, whether that’s at your home, workplace or an outdoor space convenient to you!

Working with a mobile personal trainer has so many advantages, no busy gyms to contend with, tailored one to one sessions and guidance, expert knowledge and conveniently fits around your life, work and family!

Evening Yoga Classes in Medway Start October

Join us for a monthly evening practice to help you start your new month energized, balanced and centred.

This 90 minute class allows us to delve a little deeper as we set our positive intentions for the new month ahead. Release negative energy, build strength and cultivate calm and equilibrium for the month ahead.

What can I expect?
This is a 90 minute class combining Vinyasa and Yin Yoga styles. Don't worry if you don't know these terms, the class is suitable for everyone!

Expect a reasonably physical start with a Vinyasa flow style practice to generate energy, warm the muscles and release stress followed by a sequence of long hold, deep release and drop Yin postures (no little effort required for this part, just relax, breathe and drop!)

We will also have gentle music, some meditation, and offer a safe, welcoming and inclusive space.

Please bring your own mat. Feel free to bring bolsters, cushions and anything else to help you feel comfortable.

Booking is required and spaces are limited, investment is £15.

Yoga at St Mary's Island is back in September!

Yoga for Strength and Flexibility returns in September for a new six week course.

Join us as we cultivate our inner strength and power as well as physical strength. Expect to move and sweat a little but also have some meditation, music and relaxation!

All welcome and the classes are suitable for all levels. Booking here

Yoga Course for July at St Mary's Island, Medway.

Our next course starts on Thursday 7th July and runs for four weeks.

Yoga for Strength & Flexibility where we will be cultivating inner strength and power as well as building physical, external strength in our bodies.

Suitable for all levels, expect to sweat a little but we will also include some meditation, music, relaxation and provide a safe, positive space. New faces especially welcome! You can book here

Fancy Cheese on Toast with Roast Figs, Honey & Pecans

I had something like this for breakfast at the Southampton Harbour Hotel earlier this year. It was made with milder mozerella and the whole concept made such a lovely change from avocado or poached eggs.

I have tried to recreate it here and the goats cheese worked well with the roast figs, honey and pecans.

Super simple and makes a nice lunch. You can also try it with cottage cheese for a low calorie, high protein version too.

I’ve toasted the sourdough here but it was really good griddled too.

Let me know if you try…

Why I persevere with Backbends in Yoga!

Heart Openers and Backbends

A year or so ago I made myself a promise to regularly do poses that I really dislike doing. Not every day, but often enough to progress in them so that over time they became easier and eventually I could hate them less. (that buldging vein in my neck stands testament!)

In this week’s classes we’ve been working on gentle back bends and chest openers, including a few poses I have learned to love a little more.

It’s important when practicing these postures that we feel safe and protected, so go gently and slowly over a period of time, to build trust slowly.

Heart openers work to create physical space inside the chest, around the heart, lungs and in our breath helping cultivate a little more love and compassion, both giving and receiving.

3 Reasons to Exercise Outdoors

2020 has been the year to exercise outside! Covid 19, social distancing, gyms closing their doors and people wanting to stay fit mentally and physically through lockdowns has made exercising outside the number one choice for many. If you haven’t tried it yet, ( what HAVE you been doing through lockdown??) then here are three very good reasons that may persuade you to give it a go.

1. For your mental health! Exercising outdoors is one of the best things you can do to improves your mental health. Fresh air and open space has been shown to improve mental health far better than indoor workouts. Get out in the elements, soak up the endorphins! There is nothing quite like being in nature to make you feel grounded, needed more than ever at the moment.

2. Outside is a safe space! Outdoor space is pretty much unlimited. You can easily social distance , you are safer from virus transmission outdoors. You are never going to feel claustrophobic or unhygenic as you might in the gym. You also have the added benefits of beautiful views and scenery to train in, especially in and around Medway, Broomhill Park, Rochester Esplanade. Being aware of the changing seasons, shifting light and different elements always adds something special.

3. Variety! Outdoor workouts don’t have to be limited to running or boot camp training. I have worked with clients successfully outdoors with barbells, dumbells and other strength training kit, yoga, pilates and TRX as well as the more traditional boot camp style and of course hiit, circuits or interval workouts. Find an experienced PT who can bring out yout strengths and build on your weaknesses, A good PT will keep you safe, strong, engaged and challenged.

Personal Training sessions, all in the great outdoors.

Outdoor Bodyweight Exercises For Quarantine

So....how's everybody been doing?

It's been a testing few weeks. Life has changed beyond anything we could've imagined a month ago. We're learning a completely new way of living and I never cease to be amazed at the adaptability of the human spirit. We're mostly doing OK.

Scheduling in a daily exercise session during lockdown helps us to keep a sense of routine, crucial for maintaining a sense of well being and stability, when everything else is so fluid and uncertain.

At the moment, we're still allowed to exercise outside, albeit alone (some countries have now stopped this completely). I urge you to get out and make the very most of every minute. Get your trainers on, get out the door whatever the weather, raise the heart rate a little (or a lot). Sweat. Clear your head.

It doesn't matter what your current fitness level is, what's important here is the endorphins from the cardio and some Vitamin D from the sunshine. I can't stress enough how much this will benefit your mental as well as physical heath. Many of us are busy caring for others right now, but we need to take proper care of ourselves in order to do this.

Here's a little compilation of body weight exercises that can be added into your current daily walk, run or even dog walk.

Choose a couple of these exercises to try, or use all of them like a circuit. You can also alternate each exercise or set with a run, hill sprint or stair climb. Try 5 or 10 reps of each exercise and build up to doing 3 sets of each.

1. Single Leg Split Squats (Push through the heel of the supporting leg to come back up)

2. Step Ups (Try a lower step if a bench feels to high)

3. Push Ups (Try doing these on the back of the bench if the seat feels too low)

4. Tricep Dips (Don't come down too low to avoid strain on the shoulder but keep elbows tucked in neatly)

5. Single Leg Hip Thrust (Keep heel of supporting leg pushing down into the ground and don't arch the back, hinge from the hip)

6. Mountain Climbers

7. Step Jumps to finish

Let me know if you try any of these. What else have you been doing to keep your physical and mental strength up?

Six Reasons to Use a Home Mobile Personal Trainer in Medway

Did you know that some personal trainers can come and work with you in the comfort of your own home? Most people think they can only get trained properly if they come to a gym, full of the latest equipment and machines. This is just not true. I have trained some of my most successful clients with the most simple kit used creatively and effectively in the privacy of their own home.

A mobile personal trainer in Medway will bring all the necessary equipment to you. A fully effective workout programme can be created for home visits using things like dumbells, kettlebells, TRX, resistance bands, boxing kit etc. A good PT will know how to maximise the potential of each piece of kit to train you professionally and effectively in the comfort of your own home, garden or even local park.

You can train one to one with a personal trainer outdoors too. Medway has some beautiful outdoor spaces to train - Rochester Esplanade & Castle Gardens, Broomhill Park in Strood, Rochester Riverside, Gillingham Riverside Country Park and lots more in Chatham, Higham, Cliffe, Hoo and the surrounding villages.

Here are six reasons why you might want to consider working with a mobile personal trainer at home in Medway.

1. Personal training at home is completely private. Many people simply aren’t able (or just don’t want) to face a gym environment. You may feel it’s overcrowded, noisy, intimidating or that you won’t know how to use the equipment. Training with a personal trainer in your own home in Medway means there is no need to feel self conscious or worry about other people watching or judging you.

2. You don’t have to worry about childcare. There’s no need to worry about who will take care of your little ones. You can train completely effectively while the children are safely close by, so there’s no need to organise childcare at extra cost, time and effort. It’s a great solution for school holidays too.

3. It’s a non-negotiable appointment. If you struggle with motivation, this is important! Your mobile personal trainer will be there, rain or shine for accountability, motivation and guidance.

4. Your Home, Your Rules. You’re in charge here so do what makes you feel comfortable - choose your own music, wear whatever you like, shower in your own bathroom afterwards. You are in control when you train with a personal trainer at home in Medway.

5. No more excuses. With an in-home mobile personal trainer there are no excuses! There’s no need to travel across the Medway Towns, no sitting in traffic, no public transport, you don’t have to find a parking space or face the bad weather. You are far less likely to call in and miss a session when these obstacles are removed, increasing your chances of success!

6. Build Confidence and Learn New Tricks. Always wanted to master a headstand, side plank rotation or particular yoga posture but never had the confidence to try in the gym? Having your own in-home personal trainer can give you the confidence and guidance to master these tricks in private!

Having your own mobile personal trainer at home in Medway is a great option for total convenience, motivation, building self confidence and hitting those goals. Drop me a message if you’d like to see how it could work for you.

Things You Should Know Before You Hire A Personal Trainer

So you’ve decided to invest in a personal trainer. Fantastic! You want to work with someone who knows their stuff naturally, but to find the best fitness professionals out there, it takes more than a quick search on Google. It can feel daunting. How can you find the best match for you?

Make no mistake, the fitness trainer market is a saturated one. Professional standards, experience and training methods vary enormously. Choosing the right person for you will be the difference between your success or failure. You’re making an investment in your health and fitness so it’s important that you get the right match or you could find you are wasting your time and your money.

First off, really think about what you’re looking for. Would you work better with a female or male personal trainer? Someone younger or a bit older? Are you completely new to fitness, do you need to lose some weight or learn some basics? Have you been going to the gym for years but have lost motivation? Maybe you’ve had back pain or other injuries and need someone with the experience to help improve your mobility, strength and flexibilty?

Consider where you will be most comfortable working out. A well equipped gym environment can provide great motivation as well as lots of opportunites for variety in your workouts. It’s not always as hectic and crowded as people imagine. Yes, evenings get busy, but daytimes are usually quiet and an enjoyable time to workout. It will need to be as convenient as possible for you to get to - so choose a location near your home or work. There are several good ones in Medway, The Gym in Strood, near Rochester, Kent where I am based is bright, clean and well equipped with easy parking. If you’d like to workout at home, you will need a mobile personal trainer who can bring all the equipment to your home or outdooor location as well as keep you interested and motivated with each session.

Google or Facebook recommendations can throw up hundreds of trainer websites and profiles. You’ll find after a quick browse that the quality and trainer styles varies enormously. Have a look at a few profiles and bookmark any that stand out to you. Social media can also be good way to get a feel for someone’s personality and style. Have a look at their pages on Facebook or Instagram. Can you get a feel for their own lifestyle? What they eat, how they train, what they’re interested in and what they do in their spare time?

Can you feel confident that their influence will translate into your success? How do they look after themselves? Do they have a healthy attitude to life, exercise and diet? Are they in good physical and mental shape themselves and do they actually practice what they preach?

Check out each trainer’s professional qualifications, client feedback and professional experience. Book a consultation with a couple that you are drawn to. Trainers should offer this service free of charge and they should use this consultation to find out lots about you and what you’re hoping to achieve.

When you meet up, expect a good PT to ask you A LOT of questions - about your diet, current training, lifestyle and so on. Also use this time to ask them questions about how they work and what will be involved when working with them. Don’t be afraid to pick their brains, ask for advice and their opinions on things you are unsure about. At the end of the consultation, you should walk out feeling motivated and inspired. If you don’t feel positive at this stage, how will you feel after a few weeks of working together?

In a nutshell, the three most important things to look for are:

Are they experienced? A newly qualified trainer will be fine if you are just looking for a ‘gym babysitter’ to show you around the machines but if you’re serious about physical achievement and progression, check out your trainer’s experience in areas that interest you.

Are they qualified and insured? Look for at least Level 3 Qualification in Personal Training. Ideally they should also have a few shorter CPD (continued professional development) in more specialised areas too.

And last, but by no means at all least, do you actually like them as a person? This might not sound so important but remember, you’ll be spending a lot of time together. A good rapport with your trainer is right up there if you are going to succeed and stick with it. You have to trust them, feel happy and relaxed around them and feel confident that they will be getting the best out of you. If you feel in any way intimidated, bored, hopeless, demotivated or irritated, don’t be afraid to politely call time on your PT and move on.

Here’s wishing you every success this year, whatever you want to achieve. You can do this.

These Three things Will Help You Feel Healthier Over Christmas

So here we are, we’ve ramped up into the last two weeks of the year. A time for eating, drinking and celebrating, Hooray! But what can you do to just feel a little bit better during this time? A bit less, you know lazy, bloated and lethargic. Here are three things that will help.

1. Move. We’ve all had that feeling when you’re into the third day of sitting indoors eating, drinking…feeling more sluggish by the hour. Try and get outside, take the dog out, walk around the local park, go for a run. Get to the gym if it makes you feel better. Getting a bit of exercise will help your body to process a few of those surplus calories. It’s not crazy or ‘ fitness obsesssed’ to try and get some exercise during Christmas week, no matter what your family might try to make you think. Do what you enjoy and what makes you feel good and don’t let others sabotage your intentions.

2. Drink water. Boring boring boring, I know. Not what you want to read in a Christmas post, but hear me out. WE DON’T DRINK ENOUGH WATER. Dehydration can become a real a problem in the Holiday Season. The weather is cold, we’re indoors with central heating on, eating foods high in salt and drinking alcohol. Staying hydrated will minimise the effects of all this on your body and you will feel better, be less constipated, sleep better, and overall you will just function better. Start each day with a large glass of water before your coffee, tea or anything else and keep a bottle or glass of water close at hand through the day.

3. Eat the Christmas food. Yes, tuck in, IT’S CHRISTMAS! Enjoy it as it should be enjoyed. All I’m suggesting here is just to be mindful. Make sure those surplus calories are absolutely delicious. Make sure they are worth it. Think quality, think home made, think nostalgia, food made with love, food with friends and family. FABULOUS, go right ahead! It’s what the Festive season is about and I encourage you to embrace it with positivity and joy. IF, however, after a few days you find you’ve entered Coconut Quality Street territory, then honestly we both know it’s time to back away from the cheap chocolate and ask yourself what you are doing with your life.

   Merry Christmas!

   Thank you to Jodie for kind permission to use this photo taken last year.

Why You Should Workout Everyday From Now Until Christmas

Can you face the thought of working out EVERY DAY from now until Christmas?! I’m going to do exactly that, and you should try it too. Here’s why.

I read about this idea a few years ago and have tried to do it every December since. It’s a brilliant and simple idea that reduces stress, encourages mindfulness and helps to burn off a little of the December excesses, particularly as we head closer to Christmas week (read rich food, alcohol, shopping, socialising, late nights and so on).

There are tons of frankly pointless generic ‘Workout Advent Calendars’ online. Most sound tedious at best…50 lunges one day, 50 burpess another. No one will stick to that and why would you?

The key is to choose things you LOVE doing. For me the daily workouts take the form of yoga or outdoor running in the darker evenings. They are a brilliant way to get some mental clarity and head space in what can be a pretty hectic time of year. I run, take in the Christmas lights, listen to my breath, and just observe whatever thoughts come to my head. It’s meditative and perfect for this time of year.

Why not try something similar? Your daily workout can be anything you enjoy, from a gym class, PT session, yoga, a swim, a run or a ten minute walk outdoors. It could even be a slow stretch and relax session. It’s not about punishing yourself. It’s about giving some time to yourself at a time when we are giving so much to others. Keep a little journal of what you do each day and how you feel afterwards.

Not only will you be feeling a little fitter, calmer and more centred by Christmas, but you’ll also have a head start in January.

Who’s joining me?