Consistency is key, not perfection

Whilst reading an article written by Nutritionist Amelia Freer it really spoke to me about how the Lift Lean Lifestyle programme is trying to encourage you to make these forever tweaks, you don’t have to do them perfectly all the time by any means, but that you are armed and you know what to do, you know how to get back on track, when you’ve fallen off for more than you want to. So its not about being perfect at all, its about CONSISTENCY most of the time (not all of the time). Read on…..

“……. the thing that genuinely makes the biggest difference is always the same: consistency.

Showing up for ourselves with consistency is the most powerful tool we have in our lifestyle toolbox. The best way to support our immune system, reduce our risk of future ill-health, improve our energy or achieve any number of other goals is to consistently practice healthy lifestyle habits. These outcomes aren’t achieved by having the odd green smoothie or special powder, but by nourishing our bodies day-in, day-out, sleeping enough, moving regularly, managing stress and taking a proactive role in our health. The programme that is most effective is the one that we can stick to, not for a few weeks here or there, or months, but years.

It’s almost always the littlest things that we do each and every day that unlocks the optimal potential within us. Health and wellbeing are not achieved through grandiose changes that aren’t sustainable for more than a few days or weeks at a time.

As soon as this concept clicks at the deepest level within us (which honestly took quite a while for me), it can feel immensely liberating and empowering. We suddenly understand that there is no need to be ‘perfect’, white-knuckle our way through changes or give up everything we love. We also understand that we don’t have to do it all at once. Instead, we can gradually add new practices and shift old habits one-by-one, until we find a way of life that works well for us at this moment in time. And enjoy ourselves along the way.

As I always say, perfection is impossible, but consistency is powerful. I think consistency is the only ‘magic formula’ that really works.”

www.ameliafreer.com

Dry Skin Brushing

I thoroughly recommend dry skin brushing, not just for a skin smoothing technique but this ancient method lifts and buffs away dead skin cells, as well as encouraging lymph node drainage and increasing circulation.

Dry brushing is definitely a particularly wonderful technique for cellulite and uneven skin texture. The tough, natural bristles of body brushes deeply massage the skin, working to soften any hard fat deposits that may lie below the skin's surface and cause uneven texture.

By encouraging the drainage of your lymph nodes, dry-brushing helps to stimulate the normal lymph flow in your body, detoxifying it naturally, eliminating bacteria and toxins in the blood. By stimulating the lymphatic system it can also aid and strengthen your immune system, promoting your overall health and wellbeing.

The benefits of lymphatic drainage are extensive, mainly in the transport and removal of stagnant fluids, but it also:

  • Stimulates blood circulation and tissue regeneration

  • Directs and increases lymphatic flow, promoting faster removal of excess tissue fluid

  • Reduces swelling and water retention

  • Improves the immune system due to the important elimination of toxins

  • Minimizes the appearance of cellulite by reducing the amount of fluid that presses up against the cross-hatched fibers beneath your skin

Here is a great guide below if you click on the link and a video too by Goop.  Can you start your day with exercise followed by dry skin brushing before your shower and a cold blast at the end?! Have a go and it all starts with going to bed that little bit earlier to get those all important hours in before midnight (so my mother used to always tell me!).

https://www.mindbodygreen.com/0-12675/a-stepbystep-guide-to-dry-skin-brushing.html

https://goop.com/beauty/skin/how-to-dry-brush-and-why-its-so-potent/

Week 2's Challenge - Cold Shower Therapy

So a new challenge for some of you, for others you are pro’s now probably! If you are really into this now having started it after the last programme, or you’ve already been doing it, do please post on the WhatsApp group to encourage anyone who is new to it.

Firstly, who is Wim Hoff? Nicknamed ‘The Iceman’, the Dutchman has broken 21 World Records relating to cold exposure such as running a half marathon above the Arctic Circle barefoot and climbing Mount Kilimanjaro in shorts! He has made it his mission to share what he’s learned with the rest of the world as he says, ‘what I am capable of, everyone can learn’. With his experience using “cold, hard nature” as his teacher, ‘his extensive training has enabled him to learn to control his breathing, heart rate, and blood circulation and to withstand extreme temperatures’. 

His website (below) is really informative so do take a look at it to understand it more fully. Here are some of the benefits of this practice:

  • Increased energy

  • Better sleep

  • Reduced stress levels

  • Heightened focus & determination

  • Increased willpower

  • Stronger immune system

So as you know I’m pro doing your workout and cold shower in the morning, you maybe different, but here is an excerpt from https:www.wimhoffmethod.com  about having Cold Showers in the Morning.

As a general rule of thumb, Wim recommends taking your cold shower in the morning. Why so?

Seeing as the benefits of cold showers include improved alertness and energy, it makes sense to capitalize on these relatively soon after waking.

You should come out of the shower feeling refreshed yet calm, which is a healthy emotional state to carry with you through the day.

What’s more, having a cold shower in the morning rather than in the evening may make it simpler to build the habit.

Although you’ll experience less inner resistance to the cold over time, many people find that it does demand willpower at the start.

And as you’ll know with habit-building, the longer you put something off to later in the day, the harder it is to do!

Therefore, completing your breathing practice and cold shower in the morning hours is often the best way forward.

So do please have a go, try it and see, check in with your breath and try to relax and breathe slowly and calmly, see if you can extend the time under the water for a bit longer each day. 

And let me know how you get on! 



Sugar in all its forms

A little help to decipher whether sugar is in the ingredients list or not. Remember the higher up on the list the sugar form is listed, the more sugar there is!

List taken from https://cheatdaydesign.com/75-different-names-for-sugar/

75-Different-Names-For-Sugar.jpg





8 ways to eat more fibre in your diet

I came across this easy to understand article about FIBRE by Stephanie Kay Nutrition….

“Fibre is categorised in two forms: soluble and insoluble.

Soluble fibre dissolves in water and forms a gel-like substance as it goes through the digestive tract. It is for this reason that it helps to slow down digestion and has been shown to help balance blood sugar levels as it slows the absorption of sugar to the bloodstream. Soluble fibre is found in plant pectin and gums such as legumes, oats, barley, quinoa; vegetables such as artichoke, squash, broccoli, carrots; and fruits such as apples, pears, berries, and bananas.

Insoluble fibre does not dissolve in water and, therefore, passes through the digestive tract relatively untouched. For this reason, insoluble fibre helps to add bulk to the stool, prevent constipation and regulate bowel movements. Insoluble fibre is found in whole grains, beans, nuts, seeds, and some vegetables.

It is important to understand that there is a lot of overlap between soluble and insoluble fibre, and many fibre-rich foods contain a combination of both forms.

What are the benefits of eating fibre?

Dietary fibre has many important functions for our overall health. Dietary fibre helps to promote regular bowel movements given it provides bulk to our stool and helps to softens our stool allowing it to pass through the gastrointestinal tract more easily. Fibre-rich foods also promote gut health as fibre encourages the “good” bacteria in our digestive tract which are integral for overall health. Moreover, because fibre helps to slow digestion and the absorption of sugar to the bloodstream, it has been shown to help control blood sugar levels and help to lower cholesterol. High-fibre diets have also shown to help regulate weight and appetite by keeping people fuller for longer periods of time.

What foods are highest in fibre?

As previously mentioned, fibre can be found in a wide range of plant-based foods including fruits, vegetables, whole grains, beans, lentils, nuts and seeds. Per serving, the foods highest in fibre include:

  • Fruits: Raspberries, pears, apples with skin, bananas, oranges and strawberries.

  • Vegetables: Green peas, broccoli, turnip greens, Brussel sprouts, potatoes with skin, corn, cauliflower and carrots.

  • Whole Grains: Barley, bran, oats, oat bran and brown rice.

  • Beans, Lentils, Nuts & Seeds: Split peas, lentils, black beans, chia seeds, almonds, pistachios and sunflower seeds.

HOW TO EAT MORE FIBRE

So, how do we eat more fibre? Here are 8 simple, yet effective, ways to help ensure that you reach your recommended daily fibre intake.

1. Eat More Vegetables

Although most people know they are good for them, many people still fail to eat vegetables on a regular basis. Because all vegetables contain fibre, eating more vegetables can quickly increase your daily fibre intake without much effort. Non-starchy vegetables such as leafy greens, broccoli and cauliflower are low in calories, high in fibre, rich in nutrients and can help keep you full for longer periods of time. Not only is eating vegetables at every meal ideal but eating them first can help to ensure that you don’t fill up on other things before you get the chance to eat them.

2. Opt for Whole Grains over Grain Products

As a general guideline, to eat more fibre it is best to focus on whole grains in their whole format as opposed to products made out of them. Eating whole grains helps to ensure that you are eating all parts of the grain, including the fibre-rich bran. On the contrary, refined grains and refined grain products are a poor source of fibre given they have been stripped of their vitamin-containing germ and fibre-rich hull. So, instead of reaching for pastries, baked goods, and granola bars, opt for whole grains such as oats, barley, and rice whenever possible.

3. Start at Breakfast

Instead of waiting until snack time to eat your fruit and lunchtime to eat your veggies, focus on adding more fibre to your meals first thing in the morning. By simply adding fruit to your oatmeal, veggies to your eggs, and nuts or seeds to your yogurt you can help to boost your overall fibre intake before you even start your day.

4. Eat More Beans & Lentils

Not only are beans and lentils a rich source of fibre, but they are a great source of plant-based protein that you can include in meals. Although not everyone is accustomed to cooking with beans and lentils, they are very easy to cook with and are an important part of many traditional diets. Replacing meat with chickpeas, black beans, or lentils in a few meals per week (or adding them to meat-based meals!) is a great way to boost fibre, protein, vitamin and mineral intake at the same time.

5. Snack on Nuts & Seeds

Not only are nuts and seeds a rich source of healthy fats and protein, but they are versatile foods that are easy to transport making them great for snacks. Although all nuts and seeds contain some fibre, pumpkin seeds, almonds, pistachios, hazelnuts and pecans are particularly high in fibre and great for snacking. However, because they are high in fat, they are a rich source of calories so a small handful goes a long way.

6. Reach for Whole Fruit instead of Juice

Although fruit is a rich source of fibre, fruit juice is not. Given that juices are pressed, leaving only a concentration of carbohydrates, specifically in the form of sugar, they are not a good source of fibre. Although fresh fruit and vegetable juices may contain vitamins and minerals, they are stripped of any fibre and therefore do not provide the same health benefits as whole fruits and vegetable. So, instead of reaching for juice, opt for fruits and vegetables in their whole format.

7. Leave the Skin On

In many cases, the dietary fibre found in fruits and vegetables is found in their skin. In fact, foods such as apples, potatoes, and cucumbers contain little to no fibre without their skin. So, if the skin on a fruit or vegetable is edible do your best to consume as it will help to increase your overall fibre intake.

8. Reach for Whole Foods

Since fibre is a form of complex carbohydrate found in whole foods, reaching for whole foods is imperative to increasing your overall fibre intake. Although processed foods do come fortified with added fibre and there are many fibre supplements available, they do not have the same benefit of fibre in its natural format. So, instead of reaching for potions and powder to eat more fibre, do your best to reach for fruits, vegetables, whole grains, beans, lentils, nuts and seeds regularly as opposed to using fortified foods or supplements.

The Bottom Line

The key to eating more fibre is actually quite simple; focus on whole foods. Simply include a wide variety of fruits, vegetables, whole grains, beans, lentils, nuts and seeds in your diet regularly to help reach your recommended daily fibre intake and support optimal health”.


www.kaynutrition.com

How can we create good habits? by Nicole Gabriel - resident Psychologist & Life Coach

Twelve Tips for Successful Habit Shifts

What are habits and how long does it take to create a new one?

Habits are simply behaviours we have learnt that have become automatic.  

They are a product of our human system which needs to automate things in order to deal with the ridiculously large amount of information and decision making that we are faced with every day.  

They are only really a problem when they are unhelpful or unhealthy for us – such as bad eating/exercise habits that are affecting our health and wellbeing, or thoughts and behaviours that might be keeping us ‘stuck’ in a way of living that is leaving us feeling discontented, unfulfilled or stressed. 

Why are they so tricky to change? 

As adults – it can take quite a while to take on new habits, because we’re often not only trying to start a new behaviour, but also to let go of old ones – just think about driving and how many little things have crept into your driving behaviour that probably aren’t the ‘correct’ way.  If you want to start doing it the correct way, having done it another way, you need to stop doing it the wrong way as well as start doing it the right way.

It’s also true that many of the ‘bad’ habits we have are there because they reward us in some way and often they are require less thought/effort (a little bit of short-lived ‘happiness’ from a glass of wine or the chocolate, or the ease of sitting in front of the box-set versus getting out for a run in the rain!).

A brilliant way I recently picked up somewhere of describing this process and why it can seem so difficult is to imagine all the neural pathways of your habits as being like well-worn paths in the jungle of your mind.  

You want to take a new path, which not only means no longer treading the easy, big and wide path that has been cleared, and which you can navigate with your eyes closed, but ALSO having to do the work of clearing a new path – hacking away at all the undergrowth, stubbing your toes in hidden roots, getting scratched, hot and sweaty – it’s hard work!  

And because it’s hard work, and the easy path is just ‘over there’ it takes effort, and conscious will, to keep going in this new, overgrown and at times difficult path

Plus, you’re not entirely sure what this new path is going to look like, or how it’s going to feel walking it, it’s full of uncertainty.  So it takes trust and a real reason to want to forge this new path to keep showing up to make it happen.

It’s also worth knowing that there is a body of research that shows that ‘willpower’ is not in never-ending supply.  And whilst you can boost your natural levels, if your life is already full of things that are requiring a lot of conscious attention from you, you will almost inevitably find it harder to maintain willpower in trying to put in place new habits on top.  It’s not your fault, it’s just how it is it seems!

12 Tips for Successful Habit Shifts 

So how can we help ourselves create these new behaviours, making it easier for us to succeed in adopting new habits?

  1. Acknowledge and accept that the new habit you seek won’t likely happen overnight. It takes longer than you probably think for new habits to become fully automatic – on average about 66 days (just over 2 months) – but if it’s a particularly stretching new behaviour it might take much longer. Definitely worth remembering when you’re 3 weeks in and telling yourself ‘it’s not working’! If you enter into the process with the long-game in mind, knowing that this is normal for it to take time, you will find it easier to be patient and kind to yourself.

  2. Tackle only one BIG habit change at a time: so trying to lose a stone in weight AND get a new job AND completely overhaul your exercise regime so you’re doing high impact every day when you currently do nothing – makes it more likely you won’t achieve any in the long run.

  3. Look for small changes first: It’s much easier to change 10 things by just 1% than it is to change one thing by 10%. So for LLL for example – if you are starting from a total beginner place with your nutrition, rather than totally overhauling everything all at once, start with the things that will have the greatest impact and that are the least complicated for you to implement. That way you will start to have success and that will reinforce you continuing and taking on bigger challenges.

    If you’re taking on a big and challenging habit change, then break it down into smaller milestones. So if you’re aiming to lose 2 stone in weight, start by targeting yourself with the first few pounds, then the half a stone, etc…

  4. Commit with intention to making the new habit stick by saying you WILL do it not that you will TRY.

If you’re not sure what difference it makes, try this:  Next time you want a cup of tea, will you make it, or will you try to make it?

  1. Write it down. And write not only what you will achieve, but also why you want to achieve it, AND where and when you are going to do it.

    Research shows that when we clearly commit to what we want to achieve, we succeed 29% of the time. If we add in why we want to achieve it, success rates go up to 39%. When we also tell ourselves when and where we will put these new behaviours in place, success rates rocket to 91%.

  2. Place you new habit intention somewhere visible. This is a nudge that will keep reminding you. It could be a post-it on your lap-top/computer or fridge; it could be a daily reminder on your phone; on a white/chalk board or at the top of your ‘to do’ list; you could even make it a password or a screensaver on your Devices!

  3. Actively Schedule time into your days to practicing the new habit. We do the things that we put in our schedule/diary, so put time in your diary specifically for this, even if it’s only 10 minutes some days.

  4. Find a way to anchor your new habit to something you already do: so for example, if you want to strengthen your pelvic floor by doing Kagel exercises, say you’ll do them straight after your shower, or cleaning your teeth or while the kettle is boiling for your morning cuppa.

  5. Look for Micro-nudges and tweaks you can deploy: Be conscious about what is visible and readily accessible to you: in other words make the things you want to be doing easy, and the things you’re trying to stop more difficult: so if you need to drink more water, have a bottle/glass of water on your desk/table so it’s easy to access, and it serves as a visual reminder; If you want to give up eating biscuits, hide the biscuits (remove temptation) and put the fruit and nuts within easy sight and reach.

  6. Have a plan for the sabotaging things: be proactive about identifying the thoughts and distractions that might throw you off your goal progress, and actively put in place a measure for dealing with that situation. For example: if part of your LLL goal is to give up alcohol (either for a while or totally) but you are due to go to a wedding where you will be encouraged to have a glass of bubbly or two, decide how you will deal with that situation. That way you will know what to do/say ahead of time, and you’re then much less likely to cave in.

  7. Visualisation and Affirmations – Visualising yourself being successful with the new habit in place can be very helpful, as can using affirmations that boost your confidence in your ability to persevere. Check out the ThinkUp App.

  8. Pay attention to the small successes and celebrate them just as much as the big ones (especially at the beginning!): celebrating even the smallest success is a great way to boost your confidence and motivate you to keep going.

    What other tricks do you have up your sleeve for staying motivated and persevering when you’re trying to adopt a new habit? What are the things that you find most difficult about creating new habits? I’d love to hear if any of these are helpful!

Five Simple Steps to Start Living a Life you LOVE - free workbook

…..when you subscribe to the Serene Scene, by Nicole Gabriel our resident psychologist and life coach.

This is what Nicole says:

Join other ladies sharing a journey from discontent to meaningful living and hop onto my e-mail list to receive the monthly Serene Mind Coaching newsletter giving you updates and regular insights, reflections and inspiration for purposeful living and intentional wellbeing (with a little infusion of nature for wellbeing too) to support you on your journey!

When you join I will send you a copy of my digital (& downloadable) workbook “Five Simple Steps to Start Living a Life You LOVE!” as a gift from me to you.

Ready to feel some zest and sparkle? Click this link to go straight there:

https://www.serenemind.co.uk/subscriber-signup-page

SETTING INTENTIONS FOR GOAL ACHIEVEMENT: By Nicole Gabriel of Serene Mind Coaching

Nicole Gabriel is a Psychologist and Life Coach and joins us as resident coach on the Lift Lean Lifestyle programme. She uses psychological coaching, with a dose of nature, to help people who are stuck, need untangling or who just want to boost their psychological wellbeing and guide them to a place of clarity, calm and confidence to make changes and move forward in their personal lives and/or work. 

She’s written a blog post for you especially to help you set your goals and achieve them!

Why having a goal is not always enough: add a little intention too!

So, you’ve signed up to Lift Lean Lifestyle, with a goal to nurture a healthier way of eating and exercising with support and structure from Tors.  You know there are daily exercises and recipes, and they are available on-demand so you can be flexible about when you do them.

You’re really looking forward to how you’re going to feel at the end of it, and you want to get the most out of your 2 weeks.

One way that you can super-charge your success with your Lift Lean Lifestyle goals is by setting active and specific intentions around your participation in the programme over and above your general desire to complete it.  And write them down, or even better, tell someone else!

Research shows that people are much more successful in achieving goals they set for themselves when they set specific intentions about when, where and how they will show up for it.  Research also shows that when we write down, or tell someone, our intentions, we are more likely to follow-through on them – because now we have made ourselves accountable.

This is because:

  1. It helps you to get clear about why you have set yourself this goal (i.e. why you want to complete Lift Lean) and if you’re clear about why you’re doing it you’re more likely to resist the things that might lure you away from showing up!

  2. It sends a message to your brain that this thing is a priority for you, so you are more likely to make time for the exercise and food prep, and you’re more likely to follow the nutritional and other guidance – and not succumb to that chocolate biscuit, or leaving the exercise until ‘later, when I’ve done the load of washing’.

    This is especially important for you if you’re someone who is prone to feelings of guilt about taking time for ‘you’ when there 101 other things you could (or ‘should’) be doing. Setting intentions around your goal is a way of messaging to your brain that you are worthy of this time – and this means it’s more likely that you will honour the commitment you have made to yourself to follow the programme.

  3. Setting intentions signals that you WILL do something, rather than signalling to yourself that you will try to do it. Committing to taking action is much more effective than committing to trying. For example, if you set intentions around avoiding processed sugar for the two weeks you are following the programme, you are much more likely to actually avoid eating/drinking things containing processed sugar, than if you simply sign up to the programme and ‘try’ to follow it.

  4. It will help you to be clear about what is realistic for you to achieve too. So maybe you decide you can’t commit to every day for the exercise, but three times a week is do-able. Maybe you don’t want to give up your morning coffee, but you’re happy to ditch all other caffeine and follow all the other recommendations. When you are realistic, you are more likely to succeed, and this will be a positive experience for you, and help ensure that you carry on. And maybe you’ll be motivated to sign-up again, and do more next time!

  5. All of these things are likely to help with your perseverance too on days when you are finding progress difficult or frustrating because it’s uncomfortable, your mood or motivation is low, or other demands are vying for your energy and attention.

So what intentions are you setting to help you get the most out of your Lift Lean Lifestyle experience?

  • What time of day are you going to exercise each day (it may be the same time each day, or each day may be different – but put it in your diary)?

  • Where are you going to exercise?

  • What are your intentions around what you will eat and drink?

  • What time of day will you prepare and eat your meals? How will you manage family mealtimes if they are not eating the same as you?

  • What will you replace your cup of tea or glass of wine with? How will you make sure it doesn’t feel like a ‘sacrifice’?

What else do you need to set an intention around to help you achieve your goal?

Remember, though, these intentions are not meant to be a stick to beat yourself up with, they are simply a way of helping you to stay on track.  Life happens, things get in the way – and even with the best of intentions, sometimes we just don’t show up when we said we would and that’s OK too!

And remember too, there is always help available to guide and support you if you need a little extra encouragement!

 

Why Women Should Lift Weights

There are so many reasons why women should make weight training a regular part of their fitness routine and there are a few articles here which I think you should read if you get a moment.

Resistance training is more effective for fat loss than cardio alone, because it burns more calories and you continue to burn them after you finish your workout too, the more muscles we have the more calories we burn without even trying. As we age we know that we lose bone and muscle mass, so resistance training helps so much as we try and build that muscle back especially for menopausal women who lose bone mass due to the lack of oestrogen and therefore lifting weights will reduce the risk of developing osteoporosis, and this includes High Intensity Interval & Strength Training.

Have a read of these:

https://www.independent.co.uk/life-style/health-and-families/why-women-should-lift-weights-6-reasons-exercise-fitness-confidence-strength-fat-loss-a7829436.html

https://www.huffingtonpost.co.uk/entry/cardio-to-weight-lifting_n_593b2cdce4b0c5a35c9fad80

https://megsmenopause.com/2019/04/24/five-reasons-to-start-strength-training-during-menopause/

https://us.humankinetics.com/blogs/excerpt/strength-training-during-menopause-offers-multiple-benefits

Protein

Hi there ladies

I'd like to post a bit about protein this evening. So how's the protein going firstly? Are you finding it easy to add protein to your meals? There are lots of different forms of protein you can use from plant-based to meat and fish so don't be worried if you are veering towards vegan or vegetarianism and if you don't want meat for breakfast.

Protein is a macronutrient, one of three macros we get from food and need in large amounts—(the others are fat and carbohydrates). We need to eat protein to maintain the structure of cells, hair, bones and connective tissue, for enzymes that digest food, for antibodies that keep the immune system functioning, for muscle strength and mass, and for energy. Each gram of protein you eat provides four calories of energy. 

Protein is an essential component of muscles, but the protein you eat will mostly go to work strengthening the muscle mass you already have. Protein in the diet builds lean muscle, the kind of muscle that gives us women the bodies many of us wish for: slender, tight, and lean. Protein keeps you full and satisfied for a longer period of time than carbohydrates because they take longer to digest. High protein amounts at breakfast can be particularly useful. It helps to minimize cravings for snacks later in the day and helps you avoid the dreaded hangry mood.

Protein is also structural as it provides the basic material for connective tissue, bones, hair, and nails. For women, bone health and density is important, especially as we age. Getting enough protein can keep bones strong and minimize the density loss that comes with aging. It also keeps hair and nails looking healthy and strong.

In order to stay healthy the immune system needs to function properly. This requires protein. Antibodies, key components of the immune system, are proteins. We need protein right now more than ever! As well as our healthy fats, look out for a post about this too soon.

Here are a couple of lists of plant-based proteins you can add to your diet (and an interesting read too):

https://www.runnersworld.com/uk/nutrition/a775299/19-highest-protein-foods-vegetarian-runners-can-eat/

https://www.bbcgoodfood.com/howto/guide/best-sources-protein-vegans

Info on Hemp and Flaxseed will be coming in the next day or so too, I love hemp on and in everything (a high plant-based protein).

So I wish you a good night and make sure you close that kitchen after your evening meal (remember it doesn't have to be 7pm if that doesn't suit your family/work life), and give yourself a chance to rest and relax and do something for yourself before bedtime. 

Tummy Tabata in the morning ladies…….

Nighty night xx