Energy

I’m sure you’ve heard this a million times before:

‘We become the sum of the five people we spend the most time with’.

There’s a lot of debate surrounding this quote, but fortunately, we’re not here for a critical analysis. For argument’s sake, let’s just just go with it, because it highlights the subject of this post pretty accurately.

Let’s talk about the laws of attraction, aptly summarised in the quote below:

‘Become the energy you wish to be surrounded by’.

In essence, both of these quotes underline the same notion; that energy is contagious. We quite literally feed off things around us – environments, people, music etc. That being said, it’s important that we invest both our time and energy into spaces, relationships and activities that uplift us.

Screen Shot 2018-12-17 at 10.28.42

Essentially, we build relationships based on energy, tending to be most compatible (both in a platonic and romantic sense) with those on a similar wavelength. There’s nothing better than vibing with the infectious energy of those around you.

We’ve all been placed in a situation with someone whose energy feels noticeably different. Don’t get me wrong, of course it’s beneficial to mix with a variety of characters. However, it’s also our own responsibility to be conscious of how we consume the energy of others.

So, what am I getting at?

If someone around you is inherently pessimistic, and you find yourself being overwhelmed by their negativity, it’s time to reassess. This isn’t me telling you not to be there for a friend in need. I’m not an asshole. Of course, there will be times when you have to offer help and support.

I’m speaking in a more generic sense, when I say that you are perfectly within your right, at any time, to take a step back and focus on re-establishing your own equilibrium. Toxic energy can inhibit you from expansion, development and growth. Detach and protect yourself.

Screen Shot 2018-12-17 at 10.27.49.png

Fill your mind with positivity. Generate passion, enthusiasm and drive. If energy truly is contagious, make yours worth catching. Find people that resonate with you. Elevate those around you; infect them with a sense of optimism. A positive mindset will directly contribute to self-development. Roald Dahl knows…

Screen Shot 2018-12-17 at 16.03.58

 

Social Media, That Troublesome Thing

Last night, I was lying in bed, and I found myself stalking my own Instagram. Let me repeat: stalking my very own Instagram. What a curious concept that is. As I scrolled through (primarily fitness or alcohol-infused images of myself), it got me thinking about the abstract phenomenon we have discovered with the rise of social media.

Now, I warn you, these ideas have been hurled around a million and one times before (so if you wish to opt out, perhaps do so now), but I’m in a writing mood, and this just seems to be sprawling from my fingertips.

Instagram; a bizarre space within which we exhibit the best parts of our existence, each attempting to prove our lives to be unquestionably wonderful (whether that  happens to be a conscious decision or not). This may be through the medium of the body we’ve achieved, those we socialise with, or the places we visit, to mention just a few.

IMG-2143

Exhibit A) Major flexing going on. Great lighting. Took the picture again because first time I had my hair up and I wasn’t on that vibe.

It’s peculiar how much of the world revolves around social media. Instagram is, quite literally, at the centre of everything we do (we, being millennials, obvs). Consider the phrase, ‘do it for the gram’; coined by an entire generation (if a generation can be collectively held responsible for coining a term?).

Now, this isn’t a targeted attack at Instagram. My work as a fitness professional is largely reliant upon social media, and evidently, these platforms can be put to good use. I’ve used social networks to connect with people I would never have encountered otherwise. In terms of building a business, maintaining relationships and developing yourself as a brand, Instagram is priceless.

However, social media can become pretty damn damaging, should we let it. Consider the following:

Procrastination:

This relates to a meme I saw last night (it seems my late night scrolling may not have been so mindless after all), stating:

‘Sometimes, when I’m really overwhelmed, I like to sit back, take a deep breath, make a list of everything I have to do and then spend 4-5 hours looking at complete strangers on Instagram’.

This speaks to my soul on so many levels. So many levels, it’s worrying. Social media can single-handedly act to destroy productivity. Time is precious (particularly in Dubai, I mean where does that shit even go?), we need not waste it being inefficient.

Misinformation:

Thousands of people have a very large social media following, and very little education on their chosen subject. It’s genuinely concerning that individuals can have such an expansive reach, with little-to-no factual insight or evidence-based research. I can safely say this is why the fitness industry is an absolute shambles. Did you really do a 30 day squat challenge to achieve that butt, Tina?

Advertisements/Promotions:

This is largely connected to my last point, however it’s related more selectively towards celebrity/influencer endorsements. Skinny teas that upset your stomach to the point of chronic dehydration, and ‘revolutionary’ new diet strategies that suggest we eradicate all carbohydrates (and consequently endure sub-optimal brain function). P.S: carbs are life for the purpose of fitness/performance/overall sanity.

I feel somewhat hypocritical for writing this post, because I’m one of those to blame for posting regular updates, and parading the best part of my day on social media. However, I pride myself on being real wherever possible. Most body-related images are paired with a sarcastic caption, which confirms how great the lighting is, or how high my leggings are pulled up. For example: hereherehere and here.

I can honestly say that I have never edited a picture with anything other than a filter, whether that may be on Instagram, Lightroom or HUJI cam. A little bit of saturation and a smidge of structure to highlight any minor ab definition (I repeat, minor). Never once have I altered the shape of my body, smoothed my skin, or whitened my teeth/eyes (because apparently you can do that now huns).

IMG-5712

Exhibit B) This pic was the result of multiple glasses of rosé and around 30 other failed (yet utterly hilarious due to aforementioned rosé) photo attempts. Editing: Instagram only, NEVER ever photoshop. Lark filter + saturation for tan gains.  Just keepin’ it real.

So, what’s the point of this lengthy and arguably somewhat boring post? Something you’ve heard a thousand times before: be conscious of how you consume the information you see online. Remind yourself that your insta crush probably took 400 selfies, before photoshopping the hell out of her favourite one and posting it. There’s a very high chance that her butt isn’t that peachy and her skin ain’t that flawless 100% of the time (if ever). Take everything with a pinch of salt.

You are responsible for the way in which you absorb information. ‘Unfollow those that make you feel bad about yourself’: a narrative that has been widely adopted of late in the realm of social media. Ultimately, it’s true. Next time you see an image that makes you question yourself, or simply annoys you,  u n f o l l o w  (myself included, I’m fully aware that I can be v annoying).

Happiness does not exist in displaying the best parts of your life on a grid. Genuine contentment lies in the mundane, everyday stuff. Watch the sunset, spend time with the people you love, read a good book, learn something new. Instagram will only ever be, at large, an idealised and constructed representation of reality. Don’t allow yourself to be consumed by information fed to you through the paradigm of a social platform.

Soz huns, that got deep. Love you.

Peace xoxox

Postnatal Exercise: When Can I Start?

 

Restarting exercise after giving birth can be a point of concern for new mums. A number of questions arise and, inevitably, the answers differ somewhat from person to person, dependent upon a range of factors.

Pelvic floor/Kegel exercises are very low-risk, and can therefore begin very soon after delivery, from the comfort of your own bed. I aim to educate my clients on these exercises during the prenatal period, so there’s no uncertainty  the immediate afterbirth stage.

In terms of regular exercise, with a natural birth, it’s essential to wait for your 6-8 week postnatal appointment. Any qualified practitioner should examine your stomach to determine the extent of abdominal separation (diastasis recti). This, alongside a number of other health-related questions, will determine how soon you’re able to get back to training.

Note: I’ve come across a number of GPs in Dubai that don’t deem it necessary to perform these checks (something that I disagree with entirely). As such, always ensure you are dealing with a qualified professional.

I’m not, in any way, trying to suggest my knowledge on the subject is greater than that of any GP. I am, however, confirming that any Dubai-based readers must take heed when selecting their practitioner. I’ve come across some questionably nonchalant attitudes towards the whole affair. If in doubt, seek a second opinion.

With a C-section, timings are slightly more delayed. You’ll need to wait for a 10-12 week check up, where the GP will examine how the scar has healed. All being well, you’ll be back to exercise no later than the 12-14 week bracket. This is, again, dependent upon individual circumstances.

For individual guidance/enquiries, email charlotteshelley1@gmail.com.

Be Selfish with Your Time

IMG_0367

It’s interesting that the word ‘selfish’ has developed such negative connotations. 

Narcissistic.

Egotistical.

Inconsiderate.

All synonymous with a modern perception of ‘selfishness’. What if we were to rethink the value of this trait?

There are never enough hours in the day. Whether our time is being consumed with social media, working our butts off to try and get on the housing ladder, or alternative millennial clichés. Whatever it is that’s occupying our time, it’s doing a damn good job.

Yet, we’re often criticised for saying ‘no’. Well, I’d like to undermine this tendency, and highlight the importance of putting yourself first. 

We’ve all been roped into plans we’re not wholly invested in, quite literally, in these instances, living for others. Of course, we have commitments to people; that’s natural. There will be the odd occasion where we have to do things we don’t want to. I’m not encouraging you to become an asshole.

Equally, I’m not asking you to bail on plans, or let people down last minute. That’s actually pretty shitty. What I’m getting at, rather, is that we should be more inclined to consider circumstances fully, before agreeing to them.

We live in an age of FOMO; a mindset that could ultimately lead us into a mindless cycle of overcommitting to others, should we let it. Don’t be afraid to say ‘no’: what’s the worst that will happen?

Happiness will never be extrinsic. That night out probably isn’t going to change your life, and your friends (if they’re decent humans), will still love you if you decide to stay in and catch up on sleep, instead of going to watch that movie with them.

Protect your time, invest your energy wisely. Spend time with yourself, working on yourself, for yourself. Find contentment in your own company. Don’t undermine the importance of a little selfishness.

Why You Should Hire a Personal Trainer

Are you feeling uninspired, demotivated, or a little uncertain of what on earth you should actually be doing in the gym? Perhaps it’s time to get a little outside help.

Hiring a Personal Trainer could be just the kick up the backside you need. Here are a few reasons why…

  1. Motivation

It’s all too easy to talk ourselves out of exercise.

‘I’m too tired, I should probably get some sleep.’

‘Maybe my muscles need (another) rest day?’

‘It’s ok, I can just go to the gym tomorrow.’

Before you know it, you’re three weeks out of training, twenty seven donuts down and that bottle of rosé in the fridge starts to look a little too appealing.

However, if you work with a Personal Trainer, your sessions will be scheduled in advance. That, combined with the fact that you’ve probably paid in advance, should be motivation enough to get ya lil toosh to the gym. In short, a coach will help you to maintain consistency. No more excuses.

  1. Variety

Motivation from a coach extends further than just getting you to the gym. Each session will be structured to your personal requirements (and if it isn’t, there’s a 99% chance that you’ve hired a terrible PT).

It’s a coach’s job to ensure that any training regime is diverse, interesting and enjoyable. An individualised programme is likely to differ somewhat from the training you plan (or perhaps don’t plan) when you train alone. This variety can be crucial in maintaining focus and drive, not to mention helping to avoid plateaus in strength/physical appearance.

  1. Form

So you reaaaaally wanna do a deadlift, but you can’t hinge without hurting your back?

Perhaps you don’t even know what a hinge is…. In which case, it’s definitely time to get yourself some professional help.

In theory, no movement pattern should cause pain to an injury free, able-bodied person. If it does, chances are, you need to fix the way you move. A good coach will be able to assist with cues and guidelines you didn’t even know existed.

For Dubai-based Personal Training enquiries, contact me on 0527421966.

Juice Cleanses, Bone Broths, Skinny Teas: The Myths, Debunked

This morning, our work group chat went offfff. Someone shared an image that had been posted on Instagram, promoting juice cleanses and bone broths as a photoshoot diet strategy. Enough is enough. It’s time to call out the bullsh*t.

Firstly, I want to address the issue of social media itself. Our social platforms (Instagram, Facebook, Twitter etc) can be incredibly informative. However, with the rise of influencer marketing, we have to be aware that not everything we see is 100% truthful. In reality, I’d estimate that about 70% of the ‘health and fitness’ related content over Instagram is factually inaccurate.

Why? Money. It’s amazing what some individuals will do/say/promote in return for a little cash. Now, don’t get me wrong, I appreciate that this is some people’s livelihood, but come on… Let’s retain a little bit of integrity. Kudos to the influencers that only work with brands they genuinely believe in, you guys are the real MVP. However, far too many people are willing to promote ‘fad’ products, which have little-to-no value to the consumer.

On that note, let’s get to the nitty gritty. We’ve been here before. It’s a conversation that’s all too familiar for me now, and hopefully, it’s getting that way for you too.

Here it is: a single ‘weight-loss’ product is not an adequate diet strategy.

A juice cleanse is not a sustainable way to lose weight.

Bone broth is not the reason you dropped some body fat.

‘Skinny tea/coffee’ DOES NOT MAKE YOU SKINNY.

So, you want to go on that juice cleanse which is advertised to help you ‘drop 10kg in 5 days’… Firstly, let’s just point out that it’s physically impossible to drop 10kg of body fat in three days. Here’s what will happen:

  • You’ll drop some water weight.
  • You will lose a small percentage of body fat.

But… continue reading for the important stuff.

A juice diet, bone broth cleanse, or skinny coffee regime will not, itself, stimulate a reduction in body fat. Despite some very clever marketing strategies, none of these products have a mystical effect on your internal state. They will not ‘flush out’ your gut, or promote an increased metabolic rate.

The real reason you’ll drop some body fat? Because you switched up an excessively calorie dense diet (which made you overweight in the first place) for lower calorie liquid alternatives. Now, I know exactly what you’re thinking… Ah, so liquid must be important to lose weight then? Nope! Wrong again. The fact that these ‘weight loss’ products are liquid is totally irrelevant.

So, what does this all boil down to? Calorie deficit. This topic must be somewhat fresh in your minds, remember my post ‘Calories and Fat Loss’ a couple of weeks ago? Same same. But I’ll say it again (and seemingly again and again after that).

Fat loss occurs through a caloric deficit. Fat loss does not occur because you had your fruit and vegetables in liquid form. Fat loss does not occur because you drank animal broth. Fat loss does not occur because you consume skinny coffee. Expend more than you ingest, and you will lose weight. That’s just science.

Don’t be a sucker for consumer marketing.

Peace xoxox

Calories and Fat Loss

How many times have you heard a statement along the following lines?

  • ‘I need to lose weight, I’m going to cut out bread’.
  • ‘Ooh, no chocolate for me, that’s fattening’.

These statements are wildly outdated. Not only that, they’re damn right wrong.

So you want to lose weight? Let’s break it down. When it comes to fat loss, it’s about establishing the correct energy balance to align with your goals.

If you’re unsure what I’m talking about, consider the following:

‘Energy in’ = calories.

‘Energy out’ = energy expenditure (through tasks such as living, moving etc).

  • If energy in is equal to energy out, weight remains the same.
  • If energy in is greater than energy out, weight will be gained.
  • If energy in is lower than energy out, weight will be lost.

Energy-Balance-Diagram

So, as you can see from the picture above, fat loss boils down to calories in vs. calories out. In this sense, whether you decide to obtain your calories from chocolate or lean meat/vegetables is neither here nor there. Obviously, there is a logical approach to fat loss (which basically just consists of not being a moron), but whatever approach you take, calories remain as calories. Now, this is not me suggesting that you shouldn’t consume good, wholesome foods. Let me explain…

Your body does not have a magical trigger system to identify the calories obtained from ‘naughty’ (hate that label) foods, to immediately store them as fat.

Evidently, some foods (typically those which are also ‘hyper-palatable’ – v yummy and totally desirable) are more dense in calories. This means you can eat a much lesser volume, whilst still consuming a relatively high caloric intake. Other food groups (often classified as ‘healthy’ – think lean meats, veggies etc) are not nearly as hefty in calories. What does that mean? You can eat a whole lotta volume and still keep the calories low. In other words, you get a lot more bang for ya buck.

What am I getting at? I want to debunk the idea that certain foods are deemed to be ‘off limits’ when trying to shift some fat. Why? Primarily because I bloody love chocolate. No one should have to live without chocolate. Or pizza. Gal likes her food yo.

So no, dieting doesn’t have to mean absolute avoidance of all hyper-palatable foods. In fact, I’d personally argue the complete opposite. In my experience, the inclusion of more calorie dense foods, often identified as ‘treats’ in this context, can be highly valuable.

For me, and most of the clients I’ve worked with, a small, regular ‘naughty treat’ (for want of a more appropriate label) acts to maintain sanity. Look at the bigger picture: if a small bar of chocolate is going to stop you craving a big dirty binge, then surely that chocolate bar can be identified as a pivotal part of your progress?

It’s about establishing a balance that will keep you on track in moving towards your ultimate long-term goal, but also maintain your sanity in the short term. So, perhaps rather than searching for a single identifiable food source as the cause of your weight gain, why not look at the bigger picture?

Consider your nutrition as a whole. Chocolate or bread will not halt your progress. Weight gain will not occur unless there is a surplus of calories. So, providing you are able to establish a calorie deficit (through either moving more or eating less), then you will lose weight. It’s as simple as that.

In fact, it’s as simple as this:

Use your brain.

Don’t be a moron.

Eat your protein.

Don’t be scared of bread.

Your body loves micronutrients.

Don’t be a moron.

That’s pretty much it.

Peace xoxox

Motivation

IMG_7162

Let’s talk motivation…

It’s a conversation I have with people day in, day out.

‘How are you so motivated all of the time?’

‘Why do you always have so much energy?

‘Don’t you get bored of going to the gym?’

When you work in the fitness industry, people seem to think you’re a crazy superhuman machine, who’s full of beans 100% of the time.

The reality is, that just isn’t true! When you’re waking up at 5am, and finishing work at 9pm most days, of course you get tired. Heck, sometimes tired is an understatement. There are days when I feel like an absolute zombie, and the last thing I want to do is drag my butt to the gym.

Don’t get me wrong, some days the temptation to nap surpasses my desire to train. So I’ll let myself catch up on some Zzzs, and skip out on the gym – and that’s totally okay! Depriving myself of sleep is arguably going to be more detrimental than missing one session.

However, you have to draw a line. When motivation levels are low, it’s all too easy to talk yourself out of training. At times like this, you need that extra bout of dedication to help pull you through. I’m fortunate in that I genuinely enjoy moving, and never want to make a habit out of inactivity. If I don’t train, I feel blergh. Motivation levels drop, diet starts to slip and everything goes a little downhill from there.

This is a trend I see in others as well. That ‘day off’ soon turns to a week, then a month. Next thing you know, you’re five months down the line, 10kgs piled on and you’re ‘not sure where it all went wrong’. Hmmm.

For me, wellness and motivation come hand in hand; one spurs on the other. I’ve managed to establish that lovely little thing (and wondrously overused term nowadays) called ‘balance’, where my diet and training routine are flexible to fit with my lifestyle. I drink (occasionally too much) wine at the weekends, and take days off from the gym when I need/when my schedule dictates that I can’t fit in a session for myself.

So, returning to the question: how do I remain motivated?

Firstly, I freakin’ love my job. Yes, the early mornings can be a nuisance, but ultimately it’s very rewarding to help people make positive changes in their life.

Secondly, it’s about structure and organisation, but simultaneously about freedom. Somewhat counterintuitive, I know. The element of structure comes in making a habit out of the good stuff. My body knows that exercise is positive, and the gym is now a foundational part of my routine. I feel kinda lost without it.

Freedom lies in not punishing myself for the little things. If you don’t hit the mark every time, that’s ok. Skipping a session or having a day of questionable nutrition really isn’t the worst thing in the world. It’s not going to be hugely detrimental to your progress, so long as you get back on track at the first opportunity. Use the setback as a chance to push forwards.

Be ya own motivation and all that.

Feels gooooood to be back writing! Hope you enjoyed reading this, and feel free to post any thoughts below.

Peace xoxox

Review: Stemyouth Essence Age Defense System

Last week, I was invited to UAE-based health and wellness clinic, VLCC, to try out their Stemyouth Essence Age Defense System facial.

Stemyouth is an ultra-hydrating, anti-aging facial, which aims to reduce the appearance of fine lines and wrinkles. Now, I’m certainly not an expert in skincare, but putting my lack of scientific knowledge aside, I can confirm one thing for sure: the treatment itself is great.

After being introduced to my lovely therapist, Jabeen, I was taken through a step-by-step explanation of the facial, as detailed in the image below.

After an hour of ultimate relaxation, including a head, shoulder and hand massage, my skin felt amazing; fresh, firm and hydrated.

Before: IMG_0312

After:

IMG_0314

At 22 years old, you may be questioning why I’m sampling anti-aging facials. But with a family involved in the beauty industry, I’ve been taught to be proactive, as opposed to reactive with my skin. Living in the UAE, it’s all too easy for sun-damage to negatively impact our skin. Stemyouth is an ideal treatment to counter dehydration caused by the sun, helping you to maintain healthy, balanced skin all year round.

I visited the Nad Al Hamar branch, so it was a long drive, but totally worth it! Not to worry though, if this isn’t a convenient location for you, VLCC also have clinics in Dubai Marina, Sheikh Zayed Road and Al Qusais, amongst other facilities across the UAE.

Cost: 500 AED per treatment.

Recommended: 6 sessions at 10-15 day intervals for optimal results.

More info: https://www.vlccwellness.com/UAE/en/

Review: Black Tap Craft Burgers and Shakes

If you live in Dubai and you’re searching for the ultimate cheat meal, look no further. Black Tap Craft Burgers and Shakes, located in Jumeirah, is home to the most monstrous grub you could ever imagine.

We’re talking American-sized portions of the most dense, delicious and downright nawwwwwti food. This New York eatery is everything you could want in a cheat meal (and a whole lot more).

Screen Shot 2017-04-12 at 22.32.58

The Milkshakes:

Feeling brave? I hope so. Imagine the biggest and best milkshake you’ve ever seen… And then multiply that by a million. Stick some FULL SIZE snacks on the side of the glass (quite literally – none of this ‘miniature’ business), and jump right in.

The verdict: creamy, velvety, and totally worth every single sugar-laden calorie. If food could deliver you to heaven, this would be the one (in regards to both its tastiness and questionable nutritional value, oops).

We tried ‘The Cookie Shake’ and ‘Brooklyn Blackout’ (pictured below). I’m not sure what was more difficult… Deciding which drink to order, or overcoming the sugar high and consequential food coma caused by this demon of a shake. If you’re in Dubai, you’ve simply GOT to try one. No questions.

IMG_5232

The Burgers:

Admittedly, I didn’t actually eat one for myself. You’re probably wondering why the queen of burgers would go to a burger joint and only order a milkshake. Well:

  1. Have you seen the size of those shakes!?
  2. Only I could be stupid enough to go to Black Tap on a whim, just moments after having eaten a lunch of two chicken breasts and a whole load of sweet potato fries. Cheat day at it’s finest.

Although I can’t comment on how the burgers taste, one thing’s for sure… They look UNBELIEVABLE. Juicy, cheesy and super fresh.

15589813_746365312198006_8434038647780177276_n

No doubt I’ll be back soon to check them out for myself. Next time… On an empty stomach.

Find Black Tap in the Jumeirah Al Naseem Hotel.