Motivation. That’s a tough one isn’t it? You start the new year with good intentions and it’s easy because it’s new and it’s exciting and everyone else is doing it, but what happens to your motivation when February begins and it becomes a bit more mundane and the reality of everything kicks in and you start to feel the pressures of everyday life creeping back in and the first thing you want to quit is your healthy eating and exercising because you can’t quit work or being a parent, spouse or any of the other daily commitments you have. Well on Friday 29th January I had an interview with Jack Miles at BBC Radio Gloucestershire to talk about motivation. How to keep it, and what is the not so secret way to keep motivated!

Take a listen and then I will explain further! It was my first ever radio interview and with any interview you always come out kicking yourself wishing you said this, that and the other! Click on the link below and head to 1:14:30 to listen.


My Interview with Jack Miles about Motivation

So first of all, forgive me for my nerves in the interview! But I really want to stress that when life gets tough, it’s even more important to keep up the healthy eating and exercising. The reason being is that although you are thinking “I don’t have time for this”, or “oh gosh, I need to do a meal plan, then the food shop, then cook for the family, then put the kids to bed, then tidy up”, what most people then fall to is either sit in front of the tv with a glass of wine and watch tv or they don’t do the good meal plan because that takes too much time! And exercise is waaaaaaay down the bottom of the list and is the first thing to drop off. That is your first mistake! I promise you, that although it feels tough to being with it will really enrich your life (it sounds corny but it’s really true!) My mind is in constant turmoil of to do lists and when I exercise I am sooooo focused on the task at hand that I actually can’t think about that dreaded list and it gives me some respite. Then because you’ve worked out and sweated out all of the toxins, you can have a nice warm shower and put your pj’s on and then settle down for the evening. Your body will be just as exhausted as your mind and you will get the best nights sleep. I think I read somewhere that it takes 14 times to make something a habit. So once you’ve done this 14 times it won’t feel like such a shock any more and will simply become a part of your routine! That’s part 1 to keeping your motivation.

Here are my other top tips for keeping up the motivation:

  1. Tell people what you are doing. These will be the people who support you when you’re struggling or are lacking in the motivation.
  2. Don’t kick yourself if you slip up – you’re human, it’s normal and well basically shit happens so deal with it!
  3. When you do slip up, don’t let it spiral; if you eat chocolate, don’t think “oh well, I’ve ruined my day I may as well eat rubbish for the rest of the day, oh well I’ve ruined the day so really I’ve ruined my whole weekend…” you see where I’m going with this. Start again, make the next meal healthy, still do your exercise for that day, you will feel so great for doing it.
  4. The same applies for planned slip ups; weddings, birthday’s, holidays etc. have fun and enjoy yourself but don’t let it creep into the next day / week / month.
  5. Record everything – my way of doing this was through my blog – take photographs, measurements, weigh yourself and keep doing it each week. You will start to see the results and this is when (and the ONLY time) you should ever look back, you will see how far you’ve come, no matter the distance you still have to go seeing what you have already achieved should be your motivation.
  6. Talk to people, join online groups, forums, or the gym and use other people as motivation, they will tell you how amazing you are and you can do the same for them and you can encourage each other to succeed.
  7. Don’t compare yourself to anyone else – this is a tough one! Even I am guilty of having to catch myself from doing this! I work out with my boyfriend and I’ve started trying to lift heavier weights and sometimes lifting weights with him feels like I’m going clubbing with my hotter friend! I’m all spruced up and ready to go and feeling good and then I can’t lift any more than I was lifting last week and he’s lifting twice that and doing bicep curls with the weight I’m trying to chest press because it’s started to crush me and flatten my boobs! He’s been doing it 15 years, I’ve been doing it 5 weeks, of course he’s going to lift more than me and increase his weights more than me. But it’s hard to not get frustrated.
  8. Use your frustrations to push you through. It’s hard, acknowledge that it’s hard and then crack on! Everyone struggles – ask your group of friends at the gym or online – they will all have a story where they wanted to jack it all in. Reach out and ask for help, nobody will judge you for it, they will admire you for having the courage to ask.

It’s normal to struggle to find the motivation some days, and that’s the day that counts the most. So stick with it and you will be so proud of yourself and you will end up being somebody else’s motivation! 

Good luck!

Love Roo xx

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Free Nutrition Plan for 3 People!

Healthy Life wooden sign with a beach on background

To further the offering of my blog I have recently studied a Nutrition in Fitness course so that I can start providing 12 week nutrition plans to those that need that extra helping hand to get them started on their healthy living journey. To start this off I am looking for 3 lovely individuals who want to help me build my portfolio to go alongside my own weight loss success of losing 2.5 stone over the course of 12 months! So I am offering the opportunity for 3 people to receive this nutrition plan free of charge and all I ask in return is that you send me your progress photographs and measurements at the beginning, during and at the end of the 12 weeks and that you are happy for me to use these images and stats on my website, social media sites and within my portfolio. Easy peasy!

As part of the 12 week plan I will provide a list of recipes, meal plans, foods you should be eating or eliminating, important information about nutrition and eating a healthy diet as well as weekly updates (or more frequently if required) to provide support via email, facebook messenger and I would also recommend using the My Fitness Pal app and I will monitor your daily intake and advise on where you are doing well and where you can improve.

If you would be interested in this please email me at with the following information.

  • Current weight
  • Current measurement of thigh, hips, waist, chest and arms
  • Goal weight and goal measurements
  • What diets / weight loss techniques have you tried previously?
  • What did you like about it?
  • What didn’t you like, or what made you stop?
  • Dietary requirements (please note that if you have any serious dietary issues it is best to consult your GP prior to making any major changes to your diet)
  • Are you currently training / working out?
  • If yes, please supply further details; what training are you doing, how often and how long do you work out for?
  • Please send 3 photos of yourself in tight fitting clothing (front view, side view and back view)

The closing date for applications is 28th February 2015. I will contact the successful individuals by 9th March. All other applicants will be offered a 10% discount off the nutrition plan fee once it is fully launched later this year as my way to say thank you for showing interest 🙂

I look forward to hearing from you!

Love Roo xx

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How to Keep Active At Work

Woo hoo! over 53000 steps in one weekend, what can you do?!

Woo hoo! over 53000 steps in one weekend, what can you do?!

I had the idea to write this post about a week ago because I see and hear so many people using the fact that they work in an office or work long hours as an excuse for putting on weight or struggling to lose it. This absolutely DOES NOT have to be the case. And as if to prove my point my work has decided to do a health and fitness awareness week to help all it’s staff to realise the importance of staying healthy at work. As part of this awareness week my employers are running a pedometer challenge where 10 teams of 5 people have to walk a total of 2500 miles over the course of a week. Thankfully all of my team members are just as fitness crazy as I am so we decided to put ourselves forward for this challenge and there was a prize for the team that walked the furthest – challenge accepted! My lovely colleagues nominated me as their team leader and we will be taking part in the pedometer challenge and I felt this tied in nicely with the post I was planning to write!

I really want to emphasise at this point that the the tips I am going to give you are to enable you to be active during your working day, these are by no means a substitute to a workout. The important thing is that by being active during the day, you are less likely to get that afternoon slump and you’re helping your joints and limbs by moving them often, this should help to prevent aches and pains caused by letting your joints get cold and stiffen up whilst you’re sitting at your computer.

So here’s the list of things I have given to my colleagues to increase the number of steps they are taking during the day, and then I will go on to give another list of other activities that you can perform whilst working that can help you improve

1. Try to park further away from the offices in the morning, this will mean you have to walk further to and from your car. Obviously take into account your safety with this one, don’t park far away in an unlit area in the dodgiest part of town!

2. Don’t phone or email people who work in the same office / building as you, get up and walk to their desk to talk to them – this is good practice in business anyway and isn’t just about getting your steps in!

3. Every half hour or so get up and walk around the office – again it is good to get yourself out of your chair and will help to refocus your brain and isn’t just about improving on being active.

4. At lunch time you MUST go somewhere. I have been the biggest culprit of this, and would often sit and eat lunch at my desk. Now I found it so much better to get away from my computer and away from my phone for 20 minutes. Walking around in the fresh air with a colleague does wonders for you and you go back to work after lunch feeling refreshed and ready to start again

5. If you have a dog make sure you are walking them before and after work. (You should be doing this anyway for your pooches sake, but it benefits you too). I love the time I get on my own before work to get my head in gear for the day ahead, and after work I like to go through and clear my head of everything work related so I’m not taking my work home with me.

7. Morning exercise with your team; you may have seen some videos of Japanese businesses doing this and getting their teams to exercise and stretch before starting work. If you have like minded people in your team, just have a quick jog on the spot, or have a walk and talk meeting and you can talk about what projects you’re working on etc.

8. When you need the bathroom, if you have more than one set of toilets, use the one’s further away. It means you’re walking the extra bit further and keeps those legs active and barely takes any extra time!

9.  When you feel the need to get your heart rate up; take the stairs but take them twice, run back down and do them again.

Some of these might seem a bit excessive but you get the point and if you want to do these then suggest a similar pedometer challenge to your colleagues and compete against each other and bring some fun to the office!

My other tips for exercising at work are as follows:

1. When you go to the bathroom do 20 squats after you’ve been, if you do this every time you go to the toilet you can easily get in at least 100 squats a day – and this solves the mystery of why there is always a queue outside the ladies toilets!!!

2. When you get up from your chair or sit down don’t use the arms of the chair or the desk to support you. Use your legs!

3. When you’re sitting at your desk lift your legs straight and try and hold them up for as long as possible, or pulse your legs.

4. When you’re digging around in the fridge at work and looking for something on the bottom shelf do a squat and hold it or pulse whilst you’re looking.

Stop finding excuses and stop holding yourself back from being as active as you can possibly be. The only thing standing in your way is you!

Love Roo xx

PS – I also want to point out that my enthusiastic and eager beaver team won this challenge hands down! A bit of healthy competition can really encourage you to achieve your greatest results 🙂

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7th Day of Fitmas

12 Days of Fitmas

On the 7th Day of Fitmas my PT gave to me:

7th day of fitmas

and ………

6th day of fitmas 5th day of fitmas 4th Day of Fitmas 3rd day of fitmas 2nd day of fitmas 1st day of fitmas - 1 minute plank

Love Roo xx

6th Day of Fitmas

12 Days of Fitmas

On the 6th Day of Fitmas my PT gave to me:

6th day of fitmas


5th day of fitmas 4th Day of Fitmas 3rd day of fitmas 2nd day of fitmas 1st day of fitmas - 1 minute plank

Love Roo xx

Health & Fitness Apps

fitness AppsI am constantly downloading apps and then deleting them months later because I never actually use them but these are my top apps that always survive the app cull! And what’s more they are all free! Yippee!!! Read on to see which of these might help you get your health and fitness regime off to a good start in the new year!

My Fitness Pal – This one really helped me to begin with when I was trying to understand what food I was putting in to my body and how it was fuelling it. It helped me to get to grips with how many calories were in certain foods, and when I was putting whole meals together from scratch I could figure out how many calories were in each portion size. It’s really handy because you can scan barcodes of produce and the legwork has already been done by somebody else. It also enables you to set your goals and to see where you are matching up to those each day and you can also link up with friends and share progress with them etc. so if you want a bit of healthy competition this is great for that!

Nike Training Club – This is one that I keep on my phone for a back up when I travelling with work. You can find some fun, simple and short workouts based on whether you want to tone up, get lean, get fit and so on. They update the content quite frequently so there is always something you can get access to that will suit your current situation, surroundings and equipment.

Nike Running + – This is one I use when I go running with my friends, it tracks my route, and tells me what my average pace is, how far I ran, the time I ran it in. You can set goals and targets by time or distance. You can link it up to facebook and get your friends to cheer you on as you run! you can share your results to facebook too. You can link your music up to the app and even set up a power song that will spur you on when the going gets tough 🙂

Trace Snow – This app is specific for snow sports as the name would imply! This one is really just for a bit of one. You can set it up for when you’re heading up the mountain and it will track your routes, how much time was spent on lifts, resting, and will tell you what your average speed is as well as what your fastest speed for the day is. It will also rank you against other people using the same app at the same resort so you’ll know if you were the fastest on the piste! I never made it even close but it was my first time and 15mph felt pretty scary to me! ha ha!!

Sporty Pal – The sporty pal app is another favourite of mine because you can link it up to various sports including running, cycling, roller blading, swimming, sailing, surfing, rowing,horse riding, walking, hiking, skiing, snowboarding, golfing and a few more. for all of these activities it will track your distance, time and estimated calories burned.

Love Roo xx

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4th Day of Fitmas

12 Days of Fitmas

On the 4th Day of Fitmas my PT gave to me:

4th Day of Fitmas


3rd day of fitmas 2nd day of fitmas 1st day of fitmas - 1 minute plank

Love Roo xx

3rd Day of Fitmas

12 days of Fitmas

On the 3rd day of Fitmas my PT gave to me:

3rd day of fitmas



2nd day of fitmas 1st day of fitmas - 1 minute plank


Love Roo xx

2nd Day of Fitmas

12 Days of Fitmas

On the 2nd day of Fitmas my PT gave to me:

2nd day of fitmas


1st day of fitmas - 1 minute plank

Love Roo xx