How to Stay Sane When Injured

As you probably know by now, I am injury prone, and just had surgery to fix an ongoing problem in my knee. Throughout my career as a dancer, and now a fitness professional, I’ve faced various amounts of time off due to injures, and have slowly learnt to accept that when my body says stop, I need to listen to it. Being that my job has always been physical, time off often means a lot of time at home on my own, which can have a psychological effect too. Injuries can be so frustrating, but I’ve found some ways to stay sane when I can’t do the thing I love every day.Health, fitness, injury

Don’t Rush It

Hands up, who’s pushed an injury too far and needed to take more time off than was originally necessary. Yep, me too. As frustrating as it is, doctors and physiotherapists usually know what they’re talking about. If they say rest, then rest. By all means, smash out your rehab exercises, but don’t run before you can walk…literally.

Train What You Can

On the flip side of resting when you’re told to rest, do think about what you can do that won’t affect the injured part. For example, if you’ve broken your ankle, you can still do some light upper body work, maybe some core work too. If it’s a dislocated shoulder, then as long as you can keep your balance, get some lunges or squats in or pop into a static bike. Be cautious though, raising your heart rate can increase swelling in the injured area as blood rushes around the whole body. Keep an eye on it, and stop if you experience any throbbing or excessive swelling in the area.

Find a Non-Active Hobby

Take up something new, or dust off your old guitar, paint brushes, or knitting and practise something that doesn’t require physical exertion. You won’t just exercise your brain, but you’ll also find a means of distraction from pain, discomfort or boredom. If you’re really laid up, then something as simple as mindful colouring might be enough to stop the endless Netflix binge, just for an hour or two. If you can stand and cook, then try a new recipe, or bake a cake. You’ll be proud of your achievement, and who knows, you might discover a new talent.

Be Mindful

I don’t just mean be mindful of your injury, but be mindful of the world around you. If you’re forced to walk slowly, instead of being frustrated by this, take it as an opportunity to see the world around you as you walk. Take it all in, use all your senses and you might find a renewed appreciation for your local park, or even your daily commute. Practise meditation as well. If you’re stuck at home, potentially on your own, it’s going to be a time where anxious or negative thoughts are harder to dispel. Take 15 minutes each day to meditate, use an app if you need to, and you’ll find you can approach your injury and recovery in a more positive way.fitness, health, injury

I’m trying to apply all these things to my current knee injury, and it’s not easy! There are days where I’m grumpy, frustrated and bored, but that’s ok too. Life isn’t always calm, serene and blissful, but if you try and roll with the punches, be kind to yourself and accept what’s happening, you’ll come out the other side calmer and able to see the positives.

Photo credit: Elle Linton.

The Reversible Revolution – Sweaty Betty

Sweaty Betty’s Reversible Revolution is here, and you can get two awesome looks for the price of one from leggings to bras and even a jacket! Reversible leggings have been in stores for years, and I’ve always loved them, but this season Sweaty Betty have really pulled out all this stops on their reversible range. Here are some of my favourites:sweaty betty, sportswear, fitness, yoga1. Iridescence – I love the subtle pattern on these, and the mesh panels are so flattering, SB always gets this right. A plain back on the reverse makes them super versatile too.

2. Euphoria – If you’re going for a striking pattern on both sides, these are the perfect choice for you. The bold, geometric print will make sure you stand out on the front row of your next yoga class!

3. Jelly Fish – There’s nothing more to say here. A jelly fish print. What more could you want?! You can get this print in a full length, 7/8 and a cute yoga short.

4. Jackie Reversible Embroidered Jacket – SB’s reversible range isn’t just about leggings, I’m lusting over this jacket! Embroidered with SBLDN on the beetle blue satin side, and a fluffy faux shearling on the other, it’d be a struggle to choose which to wear.

5. Strappy Yoga Bra – A pretty lilac on one side, and wear-with-anything black on the other, this will become a wardrobe staple for me. I hope they bring it out more colours!

With these reversible items, and lots more in the range, there are so many reasons to expand your workout wardrobe. Not that I ever need much convincing! Keep reminding yourself that you’re basically getting two for the price of one…and what’s not to love about that?

I am a Sweaty Betty ambassador and receive gifts/discounts throughout the year. All views  my own.

The Wellness Gift Guide 2017

*Not a sponsored post, apart from being a Sweaty Betty ambassador, I have no connection to any of these brands.

It’s that time of year when your inbox is flooded with gift ideas….Gifts for Her, Gifts for Him, Gifts for Teens, Gifts for Your Loved One etc etc. But what about gifts for the wellness warrior in your life? Be it your yoga bunny bestie, your personal trainer partner, or simply someone you know loves to look after their mind and body, everyone deserves a treat this Christmas.

I’ve actually not started my Christmas shopping yet, which is unlike me, so in order to give myself a little kick up the backside, I’ve compiled a little list of some ideas for you, ranging from stocking fillers to more extravagant surprises. Take a look, and get shopping!

Treats up to £75

Flo 260 Massage Bar – £7.99

gift guide, christmas, massage roller

(tkmaxx.com)

Whether you want to admit it or not, rolling has so many benefits! For those who don’t love a foam roller, these handheld rollers are a great idea to get deep into those sore muscles. They might not thank you immediately (rolling is painful at times) but they will in the long run.

 

Kikki-K Wellbeing Diary – £21

gift guide, kikki-k, diary 2018, wellbeing

(kikki-k.com)

Not just dairy, but full of inspiration and prompts for a happy and healthy 2018.

 

S’well Bottle – from £25

gift guide, christmas, health, wellness

(swellbottle.com)

I am a massive fan of S’well bottles…I have two! Keeping cold drinks cold for 24 hours, and hot drinks hot for 12 hours, I have a traveller one for coffee and a bottle as above for water. They’re also completely leak proof and come in so many gorgeous designs!

 

Lululemon Run It Out Ear & Neck Warmer – £25 each

gift guide, lululemon, running, christmas

(lululemon.co.uk)

No-one likes cold ears, or a chill down their necks, so these Lulu warmers are a great idea for outdoor training. Buy one, or both for the matching set!

 

Sweaty Betty Gym Clutch – £35

sweaty betty, gift guide, gym, christmas

(sweatybetty.com)

If you’re lucky enough to have a gym just a stones throw from where you live or work, you probably don’t need a huge gym bag to fill with unnecessary baggage. This little clutch from Sweaty Betty is perfect for your gym pass, keys, phone, headphones, purse and maybe a little deodorant for a post workout spritz. I love the colour, and if you are gymming it further afield, then you can simply sling this in your main gym bag to make sure you don’t forget your essentials!

 

Sweaty Betty Velvet Padded Bra – £45

sweaty betty, gift guide, christmas, luxe

(sweatybetty.com)

I’m honestly not sure of the usefulness of a plush velvet sports bra, but I love it anyway! In fact, Sweaty Betty doesn’t even name this a ‘sports bra’ so I vote it gets worn underneath a fancy New Years Eve outfit for some comfort! Maybe this can be a treat for the lovely lady in your life?

 

Cowshed Knackered Cow Spa in a Box – £65

gift guide, cowshed, christmas

(cowshedonline.com)

I don’t know any health and fitness person who doesn’t like a night of relaxation and indulgence. In fact, if you want to earn all the partner / sibling / bestie / housemate points, get home early, run them a bath with this gift pack and treat them to a calming pre-Christmas night in…..hmmmm can anyone do that for me?!?!

 

Indulgent gifts over £75

Urbanears Plattan 2 Bluetooth Headphones – £85

gift guide, urbanears, christmas, music

(urbanears.com)

If like me, you’re (ahem, or the person you’re buying for) constantly listening to music or a podcast in the gym or while running, then the new Urbanears wireless headphones are going to be right up their street. Foldable, and with 30 hours of wireless time, they’ll never be stuck with awful gym music again!

 

Fitbit Alta HR – £129.99

gift guide, christmas, fitbit, fitness

(fitbit.com)

If chunky heart rate monitors aren’t your favourite thing, then the Fitbit Alta HR might be the best gift yet. The slimmest fitness tracker with heart rate technology, Fitbit have designed this in a range of attractive colours. Tracking exercise, sleep, heart rate and the usual steps etc. it’s a great gift for someone who’s either a fitness pro or just beginning their healthy journey.

 

Eastpak Stand Holdall – £200

gift guide, yoga, eastpak, christmas

(Emilie James / Eastpak)

Now this is a big indulgence, but since spotting it on the lovely Emilie’s instagram (@lovaine_james) I have been in love. Eastpak are moving with the times with this limited edition range, which also includes a gorgeous back pack. This weekend bag includes a yoga mat sling, making it the perfect gift for the yogi in your life. Not keen on the colour? It comes in a dark grey/black too.

 

The list could be endless, but I’ll stop there for now. Perhaps this will give you some ideas to share with your loved ones, or help you choose the perfect gift for the fitness fanatic in your life. And hey…..don’t forget your LOVELY personal trainer….treats are ALWAYS welcome. As is chocolate.

 

*As I mentioned earlier, no brand has requested these items to be featured in this post. All views my own.

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The Decathlon Blogger Community

When I’ve heard friends and bloggers talk about Decathlon, and when I’ve briefly popped into, or passed a store, I’ve assumed its for outdoorsy people and runners. How wrong I was! When I finally looked into the company, I found that not only is their company ethos ‘Making Sport Accessible For The Many’ but they stretch far beyond hiking and running. A multi-brand empire, they cater for all things gym, cycling, swimming, running, trekking and much more. So when I was then invited to be part of Decathlon’s Blogger Community, I jumped at the chance to learn more about the company, and also spread the word about what Decathlon has to offer.

As an introduction to the brand, and as a meet up for the Decathlon bloggers, I recently headed to their Canada Water HQ for an evening of sport and trivia. Aside from having a catch up with some of my favourite blogging buddies, and meeting new ones too, it was a chance for me to explore the Decathlon enterprise.

And what an enterprise it is! With stores in 40+ countries across the world, and 33 (and growing) in the UK, Decathlon has big ambitions for the future. Championing quality brands such as Domyos – for fitness, Quechua – for outdoors and camping, Tribord – for anything water based, and more, their strive for excellence and a wide range of options. As I mentioned before, their company ethos is all about making sport accessible, but they’re also innovative, having won numerous awards for their own products. These include Best Tent and Best Road Bike to name but a few.

The evening itself was a team circuit training session and sport quiz. Did we get competitive?? I’d be lying if I said no, but we’re all sporting people in one way shape or form, so perhaps that was to be expected. Fun times aside, the Decathlon Bloggers Community is as varied as the company itself (famously there are 350 different sports played among their staff), from me the yogi/PT, to marathon and ultra marathon bloggers, active travel and everything in between, check out the rest of the crew on Decathlon’s website.

Stay tuned as I share more about the brand and their products in the future. Thanks Decathlon for including me in your growing community, I can’t wait to get more involved!!

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Be Who You Want To Be At Moreno Boxing

I’ve said it before, and I’ll say it again. There’s only one thing I’ve found that literally gives me jelly arms, and that’s boxing. I’ve done a few classes at some of London’s boutique boxing style studios, and I really enjoy not only the workouts, but the obvious stress release that hitting a punch bag can give you. I’d heard of Moreno Boxing before, since Carlos Moreno opened his first studio close to where I used to live in Dalston, but as his enterprise grows, a new location has opened up in Clapham. Last week, I was invited, along with some of my favourite blogger buddies, to try his signature classes.

boxing, moreno boxing, carlos moreno, fitness

Carlos Moreno

Former amateur boxing champion, Carlos Moreno, founded Moreno Boxing in 2015, when he saw a gap in the market where people could get fit, learn boxing the proper, technical way, without the need or desire to enter into any kind of fight or competition. Focusing on teaching real technique instead of ‘boxercise’ style moves, as well as strength training and cardio, Moreno Boxing soon became the stand out studio for boxing training with clients quickly seeing results and achieving their goals.

boxing, moreno boxing, carlos moreno, fitness

Carlos hand picks his trainers and keeps it simple with just two classes on offer at both locations; Technical Intensive Boxing (TIB) and Intensive Boxing Cross Training (IBXT). Us bloggers had the privilege of trying out both classes at last week’s event, and boy did we work hard!!

Technical Intensive Boxing

Armed with pads and gloves, Carlos took us through the proper technical way to jab, cross, hook and upper cut. This class breaks down the movement piece by piece, including how to defend and how the legs help to, excuse the pun, pack a real punch!! Then, working in pairs, we built up some punch sequences, developing our co-ordination, strength, power and agility.

boxing, moreno boxing, carlos moreno, fitness

I loved this class more than I expected to. Learning the proper way to punch, and safely receive a punch on the pads inspired me to look into training further, and incorporating pad work into what I offer as a Personal Trainer.

Intensive Boxing Cross Training

Aimed to compliment the TIB class, IBXT combines classic boxing drills with crossfit style sessions incorporating kettlebells, battle ropes, barbells and much more. A class aimed to not only improve strength but cardio and endurance as well, it’s a super tough workout that trains the whole body.

boxing, moreno boxing, carlos moreno, fitness

Due to injury, I didn’t take part in this class, but wow, did it look like a killer session. I’ve no doubt that anyone attending these classes regularly would see amazing changes in their fitness levels.

The Studios

Equipped with everything you need for a great sessions, Moreno Boxing has a ‘no-frills’ approach to its studios. The new Clapham location has a full-sized boxing ring, crossfit rig and state of the art, water filled punch bags. Both locations provide gloves and pads, and you can purchase hands wraps as well.

boxing, moreno boxing, carlos moreno, fitness

boxing, moreno boxing, carlos moreno, fitness

All in all, I was very impressed with what Moreno Boxing has to offer. Just chat to Carlos for a minute or two and you can see how passionate he is about his sport and sharing his skills and knowledge with everyone around him. If you’ve never tried boxing before, then give it a go. If nothing else, you’ll have the immense satisfaction of release the day’s stresses against an innocent punch bag, and leave knowing you’ve had one amazing workout.

Thanks to Eliza and Healthy Living London for organising a great event. It was so great to catch up with some of my favourite blogging buddies over healthy treats from The Urban Kitchen and Borrow My // Blender, as well as have a great workout.

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Becoming a Personal Trainer – Choosing a Course

You’ve made the decision, the fitness industry is for you. But you don’t just want any old job, you want to be on the front line when it comes to helping people to be the best version of themselves they can be. What next? You might ask. The answer is quite simple. Get qualified. Over the next couple of months, I want to not only take you through my journey to becoming a PT, but also shed some light on what can be a confusing sector to break in to.

The fitness industry is full to bursting when it comes to training options. A simple online search reveals a plethora of courses for you to make your way as a fitness instructor or trainer. The first thing to do is to decide exactly what it is you want to be doing, or at least what you want to be working towards.

natasha wynn, personal training, PT

Fitness Instructor – exercise to music, indoor cycling, aqua fitness.

Personal Trainer – Gym Based – taking clients within a gym or leisure centre.

Personal Trainer – Independent – training clients in parks, in their homes, or in your own space.

Personal Trainer – Specialised – taking referrals from medical professionals for special population groups (obesity, pre/post natal, cancer rehab, lower back pain).

Once you’ve chosen your role, it’s time to train. I cannot stress the importance of training enough! I will reiterate this on numerous occasions over this series… A good instagram following does not equal a good qualification! Getting a Fitness Qualification of some sort allows you to become registered with REPs (more in a later post), get appropriate public liability insurance, and gives you credibility in a world saturated with ‘experts’.

When choosing your training company, always get recommendations, from your PT if you have one, from the trainers lurking at your gym, and yes, perhaps from the fitness blogger who has a proven client base and all the right training themselves. Once you’ve collected names of companies, do some decent research into each one. Some great questions to be asking are:

  • How the course is run? Full time intensive? Part time? Distance?
  • Who is it run by? What are their credentials?
  • What’s their pass rate, are there job opportunities for graduates?
  • Which Training Provider is the course is accredited to (YMCA Awards, ActiveIQ, City & Guilds etc.)
  • If it’s distance learning, how long are you expected to take to complete the course? Are there cut off dates, or extension fees?
  • How much any face-to-face practical training is there?

natasha wynn, personal training, PT

Once you’ve got all this research, you can make an informed decision about what’s best for you. Everyone has their base-lines, perhaps for you it’s price, or how long the course takes. Sometimes, it’s simply a feel for the people you’ve been talking to.

I decided that I wanted to work towards my Level 3 Personal Training, and so would have to combine Level 2 and 3 together. Price was a big thing for me, as I’m very much on a budget, but didn’t want to compromise on quality of training. The Fitness Circle was one of the most affordable courses I came across, incredibly flexible with time, and run by an ex-professional dancer. Not only did we have that in common, but after dancing, Debra Bell went on to study for a degree in Sport Science, ensuring she had all the knowledge possible to changer her career. All these things lead me to choose them for my training, and I’m very glad I did!

natasha wynn, personal training, PT

It took me a long time to get to my final decision on who to train with, it’s a lot of money, and not a decision that should be rushed. My advice is to take your time, research, and ask lots and lots of questions. In my next post learn more about The Fitness Circle, and how I found the training with them as I get closer to my assessments and exams!