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Cycling has become huge at the moment as people are ditching public transport for health reasons and what better time to get on your bike when the planet is also calling for us to do so! The bike shop near my house has constant queues around the corner! Cycling is also a great way to stay fit. It’s also a cheap and eco-friendly mode of transport for getting around locally (and a lot quicker than walking).

Cycling can also be a lot of fun and can give you many adventures. One of my best memories is cycling across the Golden Gate bridge in San Francisco! Or through London on the Boris bikes! However, as much as it may give us a thrill while we’re doing it, finding the motivation to get on our bike after a long day can be difficult.

To help motivate you to cycle more regularly (or indeed to take up cycling in the first place), here are a few tricks that could help to spur you on.

Set yourself cycle goals

If you want to get into any hobby, you need to set yourself goals. When it comes to cycling, there are many goals that you can aim for. You could look into charity bike rides that require you to train up for a challenging cycle ride while raising money for a cause. Alternatively, you could set yourself a weight loss goal or the goal of simply toning up your thighs. Meanwhile, if you don’t like cycling for the sake of cycling, you could set yourself goals to each trip such as cycling to the shops or using it as an opportunity to explore new places in your local area.

Record your cycle activity

Recording your cycle activity makes it easier to work towards goals by allowing you to track your performance and progress. There are many cycling apps that you can use to record your performance as you ride allowing you to measure your speed during certain parts of the route. You could also consider recording video footage of your cycle rides – being able to watch this footage or share it with friends could be an extra motivation. I use my watch to record activity and love looking back at the data its collected over time to track progress and time spent active.

Time it right

You may not feel like cycling in the evening after a long day at work. If so, consider whether a morning cycle ride would be better. Studies show that exercise at the start of the day can often make people happier and more productive. If you don’t have much time to cycle during the week, you could alternatively schedule cycle trips for the weekend.

Cycle with other people

Cycling can be a social activity. While some people prefer to cycle alone, others may be spurred on more by the prospect of cycling with friends or family members. You could even set joint long-term goals such as both signing up to a sponsored cycle ride or both trying to shed some pounds.

Invest in the right gear

There are certain times of the year when venturing outside on a bike isn’t particularly appealing. By investing in some thermal waterproof clothing, you can make cycling in the rain more comfortable. This could spur you on to continue cycling throughout the winter. Similarly, there are summer cycling clothes that can keep you cool if you don’t like cycling in the heat. Whatever you do, always wear a helmet and stay safe!

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It’s essential that when you look in the mirror each day, you like what you see and although we all have that inner critic, there may come a time when you realise that what you’re currently doing isn’t working too well and that you’re out of shape.

Instead of getting down on yourself, be glad to know there are tips you can apply that will help you get your health and fitness levels back on track. It’s easier said than done, so you have to be committed to setting goals and following through with your actions. Be honest with yourself about what poor habits you need to break and what sacrifices you may need to make to help you get into better shape. Different things work better for different people. Perhaps you are one of the #girlswholift or maybe you're a yoga or cardio bunny who loves a good dance.

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Drinking smoothies seems like a fun way to lose weight. After all, smoothies can be pretty tasty. But just how effective is this form of dieting? Can a smoothie really substitute a solid meal?

Welllll...It depends what’s in it…

You can shove anything in a blender and make a smoothie out of it. However, only certain ingredients will make your smoothie truly healthy.

Whole fruit and vegetables should make up the bulk of a nutritious smoothie. Strawberries, mangoes, blueberries, bananas, cherries, pineapple and peaches are all good choices of fruit, while veggies like kale and spinach will give your smoothie more body and more antioxidants. These ingredients should fill no more than 1 cup.

The dangers come in when people start adding extra boosters. Ingredients like dairy milk can add calories. Soya and coconut milk tend to be better options if you want to give your smoothie a creaminess. Sugar should be avoided at all costs and you should also be careful of adding fruit juice as a sweetener.

Adding proteins and fats can help to make a smoothie more filling, which is important for satisfying your hunger. However, you should also be careful of how much protein and fat you add. Ideally, you want to add no more than half a cup of protein and no more than a tablespoon of seeds or nut butter

DIY smoothies vs ready made smoothies

When you make your own smoothie, you know what ingredients are in it.

Many store bought smoothies can have hidden ingredients, which can make them secretly unhealthy. While they may advertise themselves as healthy with labels such as ‘no added sugar’, you could find that they’re still high on calories. It’s worth checking the calories on the back of the packet – some contain as much as 320 calories! This article lists some of the worst offenders https://www.eatthis.com/worst-smoothies/.

There are healthy store bought smoothie options out there made from natural ingredients with the right amount of boosters. There are also smoothie bundles as found at sites like https://www.nutriseed.co.uk/ that can help you to make your own smoothies, helping to offer healthy booster options.

Smoothies vs solid foods

Liquids don’t offer the same satiety as solid foods, which means that you could still feel hungry after downing a smoothie. Many people that substitute a solid breakfast for a smoothie end up feasting at lunch because they’re extra hungry. This can be another danger of smoothies.

Proteins and fats can make a smoothie more filling, allowing you to substitute meals with smoothies. Even so, don’t expect to substitute every meal with a smoothie – solid foods are still necessary for a healthy diet.

So, should you use smoothies to lose weight?

There’s clear evidence to suggest that smoothies can help you lose weight. However, you need to be strict about ingredient usage. You also shouldn’t expect to live on smoothies alone and should still incorporate some solid meals into your diet.

The Greatest Wealth is Health.' - Virgil.

The term 'take good care of yourself' is arguably said more than it's practised. When we look at the way we treat and take care of our bodies, it's not uncommon to feel as though you could be doing more to look after yourself. Excellent health is about being committed to small and large healthy decisions every day and often putting your needs before others.


Healthy choices might include saying no to another gin and tonic, yes to making time to practice lifting weights every other day, and no to working late into the evening again. Instilling little choices will lead you to make more significant decisions that will begin to futureproof your health. Sometimes we forget, our bodies are finite, and often the way we treat them today will determine if they'll thrive tomorrow.


If you're keen to step up your health, and start doing more for your body and mind, below are five areas for you to consider implementing into your routine.

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Since life as we know it has changed drastically in the past several months, it is almost impossible to go to your local gym. It may be tempting to lose your motivation or stop your fitness routine altogether but resist this. Here are some tips from expert personal trainers, or an expert PT, on how to stay fit and healthy during your stay-at-home order.

According to the CDC, around 50% of Americans have tried to lose weight in the last 12 months. If you’ve tried every diet out there, or you’re working your way through a list of so-called miracle cures, you might be wondering how to solve the weight loss equation. With so much information on the web, it can be difficult to decipher fact from fiction. The good news is that it is possible to achieve results that last. Here is some useful advice about healthy, manageable ways to lose weight.

Get moving

Inactivity is a major contributor to weight gain, and it’s also a primary risk factor for a range of health conditions, including heart disease and type 2 diabetes. If you don’t do a lot of exercise, and you lead a sedentary lifestyle, you’ll find it difficult to lose weight, especially in the long-term. Physical activity burns calories. When your body is moving, you’re using fuel. If you use more calories than you take in, you should find that you start to drop pounds. If you are inactive, it’s best to start slowly and build your fitness levels gradually. Even simple things like going for a walk during your lunch hour, cycling to work and doing a beginner’s class a couple of times a week will make a difference. As you get fitter and stronger, you can increase the intensity.







If you’re used to exercising, but you’ve taken a break from the gym, or you keep finding excuses to avoid going for a run or doing a home workout, taking that first step is often the hardest part of the journey. If you can muster up the enthusiasm and energy to go back to the gym or put your trainers on ready for a jog, you’ll probably find that you’re keen to keep going. Exercise makes you feel great, and it can really lift your mood and your energy levels. If weight loss is your main goal, it’s worth focusing on intensive activities that burn a lot of calories, working with a trainer that specializes in weight loss and considering using supplements like fat burners. Before you make any changes to your diet or start using supplements, ask your trainer for advice. They will be able to help you make decisions based on your fitness level and your health status.


Working out can seem like a chore to some, so making it fun is hugely beneficial. Switch up the kinds of activities you do, change the location and get friends and family members involved. Go hiking, cycling or climbing to take a break from the gym, join a sports team or a golf or tennis club, sign up for Zumba or spin classes or work up a sweat during a HIIT (high-intensity interval training) session.

Change your diet

The other side of the weight loss equation is diet. Diet and exercise go hand in hand, and you have to balance the numbers to tip the scales in the right direction. If you consume more calories than you burn, you’ll gain weight. If you use more calories than you take in, you’ll lose weight. As well as increasing the amount of exercise you do, it’s also crucial to keep an eye on your diet and to consider changing your eating habits.



One of the best things to do when embarking on a weight loss mission is keeping a food diary. You can do this manually using a pen and paper or track your diet using an app. Using apps is quick and simple, and you can monitor your calorie intake and see how well you’re doing in terms of nutrition. Many of us are unaware of how many calories we take in on an average day, and you might be surprised when you see the figures in your food diary. Use the information you collect to make alterations to your diet, which will help you lose weight.


When you’re working on your diet, it’s important to focus on nutrition and to take control of portion sizes. Many of us eat more than we need to, and this is why it’s difficult to lose weight even if you’ve increased your activity levels. Serving smaller portions and adjusting your diet will help you lose those pounds and ounces. Your diet should provide your body with all the essential nutrients it needs, so incorporate foods that are packed with vitamins and minerals, and try and avoid products that offer limited nutritional value. Avoid processed foods and those that are high in sugar and salt, and try and cook from scratch. When you cook, you have control over what goes into your meals.





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Fad diets have become very popular, but they’re not a practical solution for most people. Losing weight very quickly might seem like a great idea, but what happens when you start eating normally again? If you’ve been surviving on leaves, juices or neon green soups for a month, you’re likely to gain weight as fast as you lost it. Fad diets are not sustainable, and they often cut out entire food groups, which is not beneficial for your health. You might also find that depriving yourself of the foods you love causes you to crave treats. It’s much better to follow a balanced eating plan, which ensures that your body is well-nourished. Having the odd treat, for example, a slice of cake on your birthday or a piece of pizza on a Saturday night isn’t going to impact your weight dramatically, and it could actually help you stay on track with healthy eating for longer. If you are a food fan, and you do tend to gravitate to meals and snacks that aren’t good for you, learn to make healthier versions. Swap beef mince for lean turkey mince if you love chilli tacos or burgers, for example, and replace fries dripping in oil and coated in salt with oven-baked sweet potatoes.






Most of us have tried to lose weight at one point in our lives (click here to see my story). Sometimes, we get the results we want, but losing weight can be difficult. There’s a huge amount of information out there, but put simply, for most people dropping pounds boils down to eating well and being active. If you can increase your activity levels and adopt a healthy, balanced, controlled diet, you should find that you lose weight and that you keep those extra pounds off.

The Foodie World Tour*

You know the tasty fried greens on the sides part of the menu at Pho?! Well the good news is you can make it yourself super easily! Here's how...

Oh, Donosti, Donosti baby... what a delicious city you are. With your Pintxos (tiny tapas bites, pronounced peenchos) and canas (small glasses of beer, pronounced 'canyas') you keep the people ticking along nicely, impartial to the atrocious weather which descends upon the city in January and February. I lived there for three months from Feb to May in 2018 and then revisited last week in January 2019. Here's a guide of the best picks in which to eat or spend some time studying. I've included the area and links to their websites where available. You're welcome. Happy travels.

What a little delight this place is. Teaming with interesting snacks, condiments and ingredients to buy, such as lemon oil and jealous sweets and vegan energy bars and vegetable crisps. Situated in the heart of uber-cool Shoreditch, which is too cool for the word 'uber' if it isn't the car, is Albion, which we discovered on a whim this Sunday lunchtime...

Introducing the collaborative work of 19 bloggers, writers and health experts, who came together this summer to create The Little Book of Happy, Healthy Living. The book is 160 pages long, with 22 wellness articles giving advice and tips on a multitude of health subjects, including fitness, sleep, nutrition, mental health, food and psychology...

Annie Grace is an American marketeer turned alcohol researcher and author who quit drinking and wrote an amazing book called This Naked Mind. She wants to help de-condition the social masses who are suffering from cognitive dissonance in that they want to drink, but they don't want to drink. Sound familiar? You want to drink, but you also know it's shit. So why do you still want to drink? Well because it's fun and you can relax etc. But how fun and relaxing is it, really? If you're starting to question those perceptions, this is one for you to watch.

Check more Annie Grace out here, she's awesome and I think the message she's spreading backed by the monumental amount of scientific research is relevant, timely and essential.

Life is so much better on the other side.

Email me for support at jennasnclr@gmail.com where I offer coaching for people who are in a similar situation.

What is the magical gac fruit? And why I am taking supplements again after some time off...

Making lunch for yourself the night before, or in the morning, if you're a lark, gives you more time on your lunch break and less choices to make, conserving precious energy stores. These high-protein lunchbox ideas ensure you're replenishing those muscles (You went to the gym earlier, didn't you!?) And it'll keep you satiated all afternoon due to the high protein/fat content. 

Why Meditation Should Be On The National Curriculum

10 Muscle-building post-workout Paleo/Ketogenic Meals for those #gains

 Every person who wants to lose weight gets to THAT point where there is ONE particular photo that makes them think "How THE F*CK have I got this fat?!" But it happens to the best of us...

What is Life Coaching?