If you're in England, we're back in lockdown and gyms are closed again.

It took me a while to get used to training away from the gym in the first lockdown but I got there in the end.

I feel better prepared for my routine with this second lockdown.

But there were some common mistakes I was seeing in the first lockdown that I want to help you avoid making this time.

In this episode I cover the 4 most common mistakes and how to counter or avoid them - so you have a balanced, well-rounded fitness routine that actually supports you and your body.

Any comments, questions, feedback or anything I can help with:

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With gyms being closed again, it's incredibly important that we give ourselves the space and care to look after our mental health.

I know so many people for whom the gym had more mental health benefits than physical.

For now, prioritise working on how you feel and not about how you look.

Focus on what you want to do, not what you think you should do.

Give yourself some space, cut yourself some slack and allow yourself to breathe.

If you can keep your mental state balanced, your physical state will be able to follow much more easily.

Any comments, questions, feedback or anything I can help with:

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This episode was prompted by 3 things.

I realised I was spending a lot of time and breaking my focus because of how much I've been in the habit of checking social media for notifications and updates.

So I started looking at how I could be more mindful, more deliberate and more conscious with my time so I could use social media, so I could enjoy social media for what it is, so I could still be productive and use it as a tool and NOT a distraction.

I go over what I've done, I've learned and some of my key recommendations for how to do a digital declutter.

Let me know any thoughts, questions or feedback.

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I don't get why people jump to extremes between "calories are the only thing that matter" for weight loss and "calories don't matter for anything".

The reality - in my own humble view - is a lot more nuanced.

Calories do count but they're not the only thing that counts.

It's like a car - your calories are the engine so you will need to bear them in mind to move the car, but you're still not getting anywhere without your tyres or steering wheel or a ton of other components or pieces.

I dive deeper into it, trying to find that balance between calories, macronutrients and food preferences.

Let me know any thoughts, questions or feedback.

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Follow up to my last episode on how to train for maximum bang for your buck if you only have 4 hours a week, I actually had some questions on training in 3 hours a week... I mean I didn't even know many people were even listening to me at this point so that's a bonus!

Anyway here's how to train if you've got 3 days a week and how to split it over 3 or 4 days.

Focus on strength and fit in the rest based on your goals.

Let me know if you have any questions and stay tuned for the 2 hours a week and how to train if you have no time to block out.

Meditation has been huge for me in the last few weeks and months with everything going on in the world.

But as someone whose mind runs a million miles an hour it can be so hard to slow down and take stock of your thoughts to find that calmness and stillness that meditation takes you to.

Especially if you're stressed and have any kind of brain fog, meditation can be a huge support.

This is what I did, the benefits I noticed and some other options on how to meditate.

Let me know if you have any questions or advice too - I'm still new to this!

Most of the clients I work with have around 4-5 hours a week to train. Most of my listeners and network are the same.

So how do you simplify what you're doing to tick all the boxes you need to and get maximum bang for your buck with the time you put into training?

First of all, if you're committing 4 hours you want to split it over 4 or 5 days. Less than 4 means your sessions might be too long and more than 5 might mean they're a bit too short to do everything you want to be doing at the intensity you want to be doing it at.

So if you're doing 4 hours a week, 4 or 5 days is optimal.

In this episode I cover how to split your strength, cardio and mobility work across 4 and 5 day splits, how to structure the workouts and how to adapt to your goals. 

You'll be able to see some awesome results if you can commit 4 hours a week so don't stress about the Instagram models spending hours in the gym. 4 hours is definitely enough.

Reach out to me if you have any questions, thoughts or comments:

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We all do it.

We all have a goal and a vision but we put off or sidetrack or distract ourselves from the things we're meant to be doing because it can feel hard or make us feel uncomfortable.

Self sabotage is something that can happen to pretty much anyone with pretty much any goal. It's not restricted to business or fitness.

So how do we deal with self sabotage?

In this episode I'm talking about how I self sabotage myself, common signs of self sabotage, the 3 step plan and 1 single hack that you can use to overcome and push past it.

Reach out to me if you have any questions, thoughts or comments:

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Being an entrepreneur can be a stressful, high-pressure and lonley journey.

A lot of us go through it as we're working on starting, building or growing our business.

Working long hours, mind running a million miles an hour and juggling a dozen things at once.

It means that giving our time to and conencting with other people slips down our priority list.

Listen in as I talk through the health risks of loneliness and 5 suggestions on how to approach it so you can start connecting with people again.

Spending time with others is part of the 10 daily self care habits for entrepreneurs I recommend  (in my free cheatsheet which you can grab from the website) and that's because humans, no matter how busy, are meant to be social creatures and even if we're introverts and enjoy a lot of solitude, it can be difficult and taxing to be on our own all the time!

Reach out to me if you have any questions or just want a chat:

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It's easy as entrepreneurs to let things slip out of balance when we're working hard.

But we have a lot on our plates so how do we do it all - business, family, friends, physical health, mental wellbeing - and how do we do it without getting overwhelmed?

In this episode I talk about my 7F framework and 10 daily self care habits that cover all areas of a business owner's life and break them down into small, easy to follow actionable steps.

As a bonus you can download the daily checklist and weekly scorecard to help you keep track of your own self care habits from the website.

Reach out to me if you have any questions:

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