#MondayMotivation 016

Fitness, Uncategorized

Happy Monday everyone!

Heading into a crazy busy week as I prep for my virtual launch event for my business 😀

So let’s get things started by really getting our bodies and our brains focused on the right mindset. It’s time to push yourselves out of our comfort zones and really #digdeep

30 seconds for each move,

Repeat 3-5 times !

Let me know what you think of it 🙂

#MondayMovement 014

Fitness, Uncategorized

Happy Monday everyone!

Here’s a great partner workout to help get you started this week!

As you can see, working out is often a time of community, but can also be lots of fun if you’re doing it right!!

So go on, grab your workout buddy, get ready to giggle and push yourselves!

45 seconds each move is one set (round) see how many you can do!

 

#mondaymovement 009 :: #Kitchenworkout 002

Boss Lady, DIY, Fitness, Freedom, health, mindfulness, passion, Uncategorized

Happy Monday everyone!

Last week I brought to you my very first #MondayMovement kitchen-style and it was well received! Which is great because I’m still in Canada and limited with space and equipment! So here’s another #kitchenworkout to get you started for the week!
We’ll be focusing on our legs, (lunges!!), core, and glutes 😀

#MondayMovement 008 :: #Kitchenworkout

Boss Lady, DIY, Fitness, Freedom, health, mindfulness, passion, Uncategorized

Happy monday!

Here’s another awesome 3-move circuit to keep you going this week… but this week there’s a twist!

Since coming to Canada for the month, I’ve had no weights, and limited space! So I’ve had to get creative and made #kitchenworkout ! which means this workout sculpts your core, get’s your heart rate up and gives you that workout- burn WITHOUT weights and without needing more than a yoga mat’s surface area worth of space WHOOP WHOOP! 🙂

 

Enjoy!

 

Tracking Progress of my #Fitjourney

Boss Lady, Fitness, Freedom, health, mindfulness, passion, Self-Love, Uncategorized

So Sunday my first time… ever… taking down some measurements so I can compare when I finish a program. 🙈

It was uncomfortable.

Despite being measured by my biggest supporter and best friend, I still felt judged and insecure.

To make matters more stressful, I also had to take starting photos- I literally felt naked, exposed, and so vulnerable.

But I want to know why??

This body that I’m measuring and taking photos of has spent the entire day pulling me up a 3 story climbing wall, and can hold a plank longer, do more pull-ups, and jump higher than before and yet, I’m still uncomfortable. Why?

I want to be honest with you, I think my reason is that I’m still comparing my after-dinner, poor lighting photos to the beautiful morning poses of others on social media.
Is that fair ? No!
Is it their fault? Absolutely not- many of the wonderful girls I follow are very real and transparent about their photos.
But does it happen ? Yes. Still.

So what do I do? Do I get frustrated and embarrassed by the photos and disown them? Absolutely not.
Those photos, regardless of whether I think they represent me well or not, are there for a purpose: to give me a visual reminder of my starting point and as a reminder of how much work and effort I’ve dedicated to my health. It’s the start line of a journey.

It’s not easy, but I do believe it’s worth it. If you’ve ever felt this way, or have to do your own stats, I want you to know it’s nature to feel what you’re feeling, but don’t shy away from it. This is a process, you can never go back and retake a before photo.

And always remember, we all struggle, regardless of where we are in the journey, it’s our minds that get stronger and can help us push through.
We’re in this together 👊🏻💋

We Get to Choose

Boss Lady, Freedom, health, mindfulness, passion, Self-Love, Uncategorized

Let’s talk about choices.

Has this ever happened to you 🙋🙋🙋
You’re watching Netflix when you feel hungry wander into the kitchen while texting or going through the scroll, you grab the first convenient thing in the cupboard, bring it back to the coach, continue watching Netflix, munching a long and before you know it you’ve spent 2 hours watching mindless television and your hand has just reached the end of the chips/crisps bag …. and truth is you weren’t even hungry you were just BORED. 🤦‍♀️ sound familiar !? Don’t worry – me too!!
I’m just as guilty as anyone (swap crisps for chocolate and you have me a few months ago🙈)

Being aware

But say I was a bit more aware of my actions, and chose to make my superfoods shake instead, and instead of watching mindless television I was listening to an audio book, now they may not sound sexy or all that appealing but should it be ?
Should success be a sexy battle of waiting for greatness to be given to you?

It’s not really meant to be a sexy, appealing climb to the top – if it was then we’d all do it!!

That’s simply our IDEA of it because we’ve lost touch with reality.

The reality is, the journey to success isn’t commercially sexy at all. Success takes courage, grit, consistency, and a bunch of SMALL positive, actively made CHOICES (but if I’m honest, I think that’s kinda sexy 🙈🤓)

So what can we do !?!
Our choices define us.
So next time you’re about to mindlessly turn on the TV or spend 2 hours in the social media scroll, ask yourself: is this getting me to my WHY? Is this the most productive thing I can be doing right now ?

I know we all need a break, a rest day, a cheat day if you will – but let me ask you this – why are you choosing to rest on your goals? Cheat on your success ?

Everyday do things with intent – nothing drastic – but small, consistent, actively made choices to move you towards your dreams.
That’s how you get success 👊🏻

⭐️if you are like I was, caught up in a mindless act of choices I didn’t consciously choose, then let me know. As an online health and fitness coach, I would LOVE to help you step-by-step🤝, take back control of your life, your fitness, your dreams. ⭐️

What the F*od?

DIY, Fitness, Freedom, health, Nutrition, Self-Love, Uncategorized

The world of nutrition is not only vast, but constantly changing as more research and studies are carried out.

I mean from Gogi Berries being the best thing since sliced bread, to the debate over coconut oil, to the controversial yo-yo debate of gluten; finding a meal plan that not only works for you, but is also affordable, manageable, AND time friendly seems like nothing short of a miracle!

Plus if we add in the TIME factor associated with food – when to eat certain things, and at what time, well that is just a whole other level.

So my plan is to add some graphics that I’ve researched and/or created over time so we can gain some confidence with our meal plans – because let’s be honest – it really shouldn’t be stressful to fuel our bodies.

*When in doubt follow these three rules:

  1. always eat a breakfast filled with lean proteins, carbs and vegetables
  2. always refuel your body within 1 hour of working out
  3. if it’s colourful, it’s usually healthier (fruit and veg!)

*Bonus one: an apple in the morning is worth it’s weight in gold, an apple in the afternoon is worth it’s weight in silver, an apple in the evening is worth it’s weight in bronze. IE: eat carbohydrates (fruits, and sugars) before the afternoon for them to be used more readily by the body as fuel.

 

best pre workout foot

Pinned from Pinterest, provided by InKIN

And better yet: depriving your body of food in the hopes of losing weight is counter-productive.

Think of your body as an infant; we have to teach it how to metabolise and create fuel from the food we give it.

So if you feed it consistently, it’ll be happy and quickly learn how to feed itself without your help ie: your metabolism will work well, digesting food appropriately and converting it into energy and not storing it as fat

But if you feed it sporadically and a variety of non-real food things, it won’t have any idea what to do with what you’re giving it, and will not be able to work properly!

Conclusion:

Choose a variety of colour foods to fuel your body consistently, especially at breakfast and after a workout in order to achieve maximum results!

Emotionally Charged

Fitness, Freedom, health, mindfulness, passion, Self-Love, Uncategorized

‘Will she come back?’

Immediately tears fell from my eyes as my worst nightmare was realised.

Ever since I can remember I’ve had people telling me that there are two sides of me;
1- the fun, outgoing, confident, empowering, loving, HAPPY side,
2- the quiet, reserved, closed off, cold, distant, unapproachable side.

This week I’ve slowly turned into the latter Sarah-Lynn.

Now I’m going to be honest, I’ve been to therapy to talk to someone about this, because in a particularly bad relationship I was convinced that I was ill: that I was mentally unstable and in need of serious help and medication.

The diagnosis: I’m human! I’m going to experience different moods, feelings, and emotions!

The truth

It’s taken a long time to reclaim my life from that bad relationship, and  an even longer time to rebuild my self-awareness.

Humans are blessed with the double-edged sword of being able to feel numerous emotions at any one time – sometimes even experience more than one emotion at once!

emotional range

The Emotions:

Depending on which research you go with, there are 7 human emotions that are considered ‘root emotions’  (some say 4, 6, 8… it’s hard to get to a consensus on something so personal)

  1. Joy/happiness
  2. Anger
  3. Surprise
  4. Trust
  5. Grief
  6. Fear
  7. Love

By looking at this list I’m reminded that as a complex being I’m bound to have a range of emotions, and I’m going to exhibit an array of them as circumstances around me develop and change.

Regaining Control

The thing is, emotions are subjective. You may feel strongly about something that someone else does not; You may feel the need to cry after Dunkirk in a packed movie theatre because you’re overcome by the grief, and pride, and pain, and glory; You might become overwhelmed by a never ending to-do list and a deadline that’s racing closer.

You’re going to hit rocky points where things just seem unbearable.

You’re going to face hardship, and heartbreak, and grief, and fear, and uncertainty, and embarrassment; you’re going to feel it all.

And that’s okay.

It’s okay.

It’s okay to feel emotion.

It’s okay to feel so happy you want to cry,

So excited you have butterflies,

So in love you can’t stop smiling

It’s okay.

The lesson

The lesson here, is that emotions are internal, and we control them. We choose to feel an emotion, and let it shape our perceived reality.

So feel your emotions, but don’t let them take control.

If you’re feeling stressed take a breath, do something that makes you refocus your energy, smile even though you feel fake and goofy, and talk to someone or journal it out.

You are stronger than your emotions.

They do not control you, they help you perceive the world – the key word is HELP.

If your emotions are not helping you, you need to choose a different emotion so you can move forward.

It’s not about ignoring emotions that bring us pain.

It’s about acknowledging them, feeling into them (time appropriate), thanking them for reminding you of what you stand for, and letting go.

It’s only then we can become stronger and realise that you have the power to change any bad day into a good day.

 

 

Fitness, Freedom, health, Nutrition, Self-Love, Uncategorized

Your body is NOT your worth.

 

I know – bold start.

But this isn’t something I want to dance around. It’s a message I need you to hear loud and clear.

Why? Because it’s a message that often get’s lost amongst the social media parade of perfect.

Social media is great. I honestly and truly believe that when it’s used appropriately, it has an incredible capacity of inspiring us, calling us to action, and really moving us.

responsibility

Couldn’t have said it better myself, Uncle Ben.

But honestly guys, the more I delve into the realm of Social Media, I realise that I have a huge responsibility to post things that are not only true to me, but also to my core values. Among those core values is helping people develop a real sense of Self-Love.

And being an advocate for Self-Love has been a really tricky path to carve amidst all of the social media. Pictures are worth a thousand words, but unless I’m guaranteed you’re going to read the post below it, I need to make sure my pictures are sharing the right kind of story. And when I say right, I mean right to ME – for my core values.

And the reason I’ve been so reflective of this lately is because of how my own IG page makes me feel about myself.

Being a huge fitness enthusiast, I follow a lot of fitnistas (is that a word? like fashionistas, only for fitness? anyway… people who post mainly fitness and wellbeing photos).

And while I’m scrolling, I’m usually in the frame of mind that allows me to realise that what I’m seeing is a presented reality. It’s CONSTRUCTED. Why? To stop my scroll, make me curious about the words underneath, and to share a message.

Now 9/10 I read the messages and they’re uplifting, inspiring and very pro-self love (yay!) however, sometimes, and though it is a small fraction of the time, sometimes it causes me to second guess or critique myself.

Sometimes I catch myself saying

“ugh if only I had a body like that

And I’m immediately ashamed! I’m presenting myself as this person who wants to promote a positive self-image and here I am comparing myself to others.

and sometimes this train of thought leads me on a negative downward spiral of “crazy train” thoughts. You know what I’m talking about… the over blown, very dramatic, never ending, all consuming overload of negativity. Ya, that crazy train of thought.

Other times though, I’m able to forgive myself for these thoughts – because they are human, and remind myself that I can’t compare an apple to an orange.
That is to say, I can’t compare myself to someone else because I am NOT them. Their successes are due to the work they are doing and the goals they have, and the two of us just aren’t twins in that way. My goals are DIFFERENT.
And then I can carry on my day, feeling happy and motivated towards my GOALS.

But I want to return to that sometimes time. The time where I go down the rabbit hole of negative self-talk.

I want to address this, because like on the video I shared live on my Facebook yesterday, I want to reiterate how we can sometimes get so caught up in the negative train that we forget the simple message: your body is not your worth!

So, this negative crazy train of self sabotaging thoughts…. I’m sure I don’t have to get into it, as I know I’m not the only one, but I’ve been asked since yesterday’s video by numerous people how I get out of the negative mind frame.

Here goes.

Let me just start by stating that this is directly reflective of my own journey and refined to my own abilities. This is in no way a one size fits all process, and it may not work for you. 

BUT, if you are stuck, and not sure what to do to get past a particularly dark place, give this a go. You have nothing to lose, and everything to gain. 

In 2015 I moved to the UK to follow my dream career in teaching. I was overjoyed to be leaving my smallish home town and going out into the big, wide world of possibility and travel.

When I arrived, my beautiful pot of gold promised at the end of the collegiate hard-working rainbow, was jut a pot. No gold.

I felt cheated.

I had given up living in a town I was settled in, with friends and family who loved and supported me in order to pursue what I was told and believed would be my happily ever after.

And truth be told, it was more closely resembling of a nightmare.

When I decided to be a teacher 7 years ago, I dedicated my life from that day forward to work on myself so I could share with others. I thought that being a teacher would mean teaching children about life, how to be good humans, make good choices, think creatively and critically, and empower them to go after their dreams.

In many ways I was wrong.

Teaching is a small fraction of that.

But a big fraction of teaching is of paper work, meetings, DATA, DATA, DATA.

And amongst all my efforts to maintain my narrative of finding your passion, and building self-love and respect, I began to feel defeated and unsupported.

I fell into a deep depression.

It was my mom who finally broke my silence and made me speak out.

When she finished wiping away the tears that it brought her to hear me in such pain, she said Sarahlynn, write a list.

  1. Write a list of everything that makes you happy. Everything.

That list was 3 things long for me on that day. I just wasn’t in the right frame of mind to think about the positive, let alone accept that there is always a positive.

As the days went on, and with her constant encouragement to try and add new things, writing a list became much easier. Soon, my list held over 200 things that make me happy (I still keep this list and add to it!!)

But even though I was feeling a bit happier, I still wasn’t completely myself. I was outwardly happier, but inside, I was still feeling cheated of my pot of gold.

2. Then F*ck it by John Parkins happened.

I can honestly say – what a life saver. Literally. Without this book, I don’t know if I would have been able to sort my life out so quickly, or even at all. It really pushed me to reflect on what made me happy, what made me sad, what excited me, what I need more of, what I need less of. It’s essentially a step-for-step guide on de-cluttering your life and getting back to the basics: YOU. It reminded me that you don’t get a pot of gold at the end of your hard work. It reminded me that you collect the gold as you continue down your path of fulfilment and service to others.

3. Then it was up to ME to decide

With this incredible new personal mission statement and a stronger understanding of my core values and what I stand for, I was able to make some once seemingly unbearable decisions. I ended a toxic relationship, I ended my contract at a school and made myself a health and mindfulness leader in my new school, I started speaking to other people about my journey, and created a stronger community of people who understand the trials and errors of life and don’t look for a perfect Instagram photo – but ones who take the time to read the story and who want to get to know me better…. in an organic, behind the photo kind-a way.

And since then:

I’ve taken a month off to launch a Health and Wellness project called Inspire
A project focused on children’s physical, mental and emotional well-being addressed through Performing Art, Art, Yoga, Sport, and Cookery.

I’ve joined an Outstanding school to teach year 5/6
I’ve worked incredibly hard to bring my ideologies with me, and I’ve integrated them in every day, including yoga in the mornings, mindfulness activities, nutrition and fitness talks, and even trialling a Health and Wellness Day on the upper Key Stage 2 which I’ve since used in other schools as it was such a success.

I’ve boxed in my first Ultra White Collar Boxing tournament
I trained incredibly hard, gave it my all, lost in the ring, but won in the lessons I’ve learned.

And I’m currently in a transition phase of leaving the classroom and living out my passions.

Now, this is like an Instagram snap of what I’ve been up to – this is my highlights reel because after a deep and personal post, I wanted to end on a high – but I promise, keep reading, and you’ll soon discover the girl behind the highlight reel – and realise, she’s a lot more complex, with a lot more ups and downs than appears: She’s just like YOU.

 

 

 

 

#MondayMovement

Uncategorized

Hellllooooo,

I personally find Mondays difficult to feel inspired. I’m usually daydreaming about the weekend…  So, I figured to help my creative juices flowing, I’d make a blog series dedicated to Movement on Monday!

This sequence is great to add into a tabata session, really gets the heart pumping, opens your hip-flexors and, perhaps most importantly, it engages your Booootayy!

Movement 1:   2 Jump Squats
* point your toes when you jump,
* land on toe to heels
*chest up!

Movement 2:   2 Jump lunges on each leg
* knee and foot in line with your hip
* land on your toes, push through your heels
* chest up!

Movement 3:   2 side to side pogo jumps on each leg
* Explode by pushing through your toes
* Bend knees to take the impact
* Heels never tough ground

Do this in a 30 second on, 30 second rest sequence for 5 minutes.

And the best bit – it’s adaptable to YOUR fitness level.

What’s your favourite movement this week??

Happy jumping!