Simple or Easy? You Tell Me!

How many times do you hear the saying ‘It’s easy’ and you are there thinking if it is that easy why am I struggling? Stay tuned as I dissect this further.

Two things I like to talk to you about are my own health journey and my own work from home journey and this fits in easily with both or should that be simply?

However today let’s talk weight loss; it should be easy shouldn’t it? Eat less calories, exercise more but if it really was that simple why am I not at a healthy weight yet, why does it feel like I’ve been on some type of diet all my life, why do companies consistently come up with new products to help me lose weight? It just ain’t that simple is it? WHY?

Let’s look at other things that could be affecting the ‘eat less, move more’ theory. I am a busy mum and I am also a full time carer, I take care of the running of the house and I am working from home, therefore sometimes actually eating a decent healthy meal takes precious time to prepare and cook and I often reach for something I know I shouldn’t either to satisfy the hunger pangs or when I realise I’ve not eaten yet. It’s quick and convenient, so time needs to be factored in here and obviously organisation.

Another consideration which plays a huge part is mindset and I talk often about this because when you really are truly in the zone, it does feel simple, it does feel easy because you want it strongly enough and you are taking actions to achieve your goal. You have the right mindset. When that starts to falter you will come up with every excuse not to exercise, you will tell yourself you are happy with your weight. So mindset is also another huge contribution to this debate.

Therefore is it really that simple to lose weight? I would say yes; with the right mindset, some organisation and time to plan your meals and your exercise, it can be. Is it easy, not at all as you have to stick to it?

I hope you have found this useful and maybe can relate to this, if so please comment below I would love to hear from you. Click follow to see further blogs and thanks for reading.

Until next time,
Sharon x

How To Cope After A Bad Nights Sleep

How many mum’s out there for one reason or another has had a bad nights sleep? Teething, nightmares, illnesses, are three main ones I can think of but it isn’t just about the children. Snoring; feeling too hot or too cold and if you’ve drank way too much water any of these can make for a restless sleep.

A good nights sleep is vital for many things; your energy, your mood and it is now linked to our eating habits. So whilst this blog isn’t about helping you get off to sleep, (I’ve wrote about that before), this blog is to help you the morning after a restless night and to help you get the most out of your day.

Here are some Top Tips that I took from an article

  1. Climb the stairs;  10 minutes of walking the stairs can give you more energy than drinking half a cup of coffee
  2. If you do need and rely on that caffeine boost avoid it in the afternoon or you’ll be having another restless night
  3. Eat within an hour of waking for both an energy and mood boost; however avoid the sugary cereals. Oats or eggs are ideal.
  4. Don’t hit the snooze button, you’ll feel groggy once awake and will have wasted valuable time
  5. If you’re struggling have a mid afternoon nap but no more than 30 minutes or you’ll not be tired for your evening sleep
  6. Stick to a regular schedule and let your body adjust
  7. Get some fresh air and consider a walk, as they say blow the cobwebs away

sleep deprivation

Please do let me know if you have found this of value and feel free to share or get in touch if you can add a top tip to it. As a busy mum and FT carer I’m always looking to connect with others and you can connect with me via linktr.ee/shaz_crowley.

Until next week, sleep well

Sharon x

How To Avoid The Germs

It is that time of year again; the temperature has dropped, the kids are back in school and everyone is passing on their germs which means ‘It’s Flu Season’

I don’t believe it can be 100% avoided but you can certainly reduce the risks of infection by following these simple steps.

Increase your leafy greens and in turn boost your immune system; stir-fry some broccoli with a little soy sauce and ginger for a fabulous flu-fighting side dish

Take your vitamins; both vitamins C and D need a boost in winter to protect your immune system

Sleep; it’s amazing that such a simple action and one that most people enjoy can affect your immune system. Many people need a good 7 hours of sleep every night and having an hour without the TV before bed can help you drop off more easily.

Wash your hands; more and more people are contacting the common cold by touching contaminated surfaces, therefore wash your hands thoroughly throughout the day and if needs be invest in a hand sanitizer.

Get spicy; certain spices have been found to be beneficial bug fighters, including cayenne pepper, which contains an active ingredient called capsaicin that beats congestion by thinning the mucus in your nasal passages so you can breathe more easily. Garlic, which contains a ­chemical called allicin, can zap the cold viruses that lead to infection, therefore try adding these spices to soups and stews for a healthier winter warmer.

I hope you have found some value with this blog, if so, please share and do let me know if you try any of these tips or message me if you have one of your own; I love connecting personally with new like minded people. If you would like to know what supplements I use with my family to boost our immune systems then please connect with me via (linktr.ee/shaz_crowley) or alternatively let’s get connected via my new bot
https://manychat.com/l4/ShazsBeautySecrets

Until next week my friend, stay germ free

Sharon x

Energy All Day, Everyday?

Who wouldn’t like all day, every day energy eh, it may seem impossible but it isn’t?

Simple small changes to your lifestyle and your diet can start the process off and be supplemented by specific vitamins until you no longer need them. Some people know and understand this but still don’t make those changes. Let’s start together today.

Recently I have been of the mindset, you only live once, let’s have some fun and that’s great but as you get older, it gets harder to lose weight, harder to look fresh, harder to have energy throughout the day and I would rather feel healthy and energetic for many years to come than have a fun filled life for only a few years. What are your thoughts?

Here are my top 5 tips on making those small changes today,
1. Eat better, stop with the processed food and start to cook from scratch. Cook in bulk if you are busy in the week.

2. Plan in some exercise;  by planning it in your diary you are committing to it. It doesn’t have to be strenuous;  a walk, a cycle ride,  swimming all easy to access in the summer months.

3. Mindset; energy is positive so to make the most of it you need to be in the right mindset and have the right positive attitude and I can assure you it will make a huge difference.

4. Sleep; lack of sleep is a huge factor when it comes to energy and mood so stick to the same sleep patterns throughout your week and weekend.

5. Vitamins; vitamins these days no longer need to be a multivitamin as companies are producing them for specific people for specific issues. Make sure you are taking ones that will help you.

I hope you have found some value in this and over the next few weeks I will be going into each tip in more detail as this is simply an overview. I am on this journey with you, so please click follow and connect with me via linktr.ee/shaz_crowley
If I can help in anyway especially about the specific vitamins then reach out and I will see you again soon.

Sharon

The Power of Vitamins

Who doesn’t lead a fast paced life these days, even more so when you have a young family? It still surprises me as we have so much technology and things at our fingertips than in days gone by, but when speaking to my husband this weekend about it, he believes it is because we do more in one day than we did probably 50 years ago.

Therefore leading a fast paced life on a regular basis can lead to stress, tiredness and unhealthy habits such as junk food and certainly no time for regular exercise or ‘me time’. This is where the power of vitamins come in and I understand that they are not for everyone especially if you eat a well balanced diet. However for some of us, convenience and time seems to take priority.

Vitamins are simply compounds that our bodies cannot produce and we need to get from food but when you are not eating a balanced diet that is when you can start to feel sluggish, tired and irritable, to name a few symptoms. Unfortunately it is only when we feel this way we understand that we are lacking in certain vitamins, therefore I truly believe people should take vitamins before reaching that point.

Today I have been researching magnesium and have found that low levels have a huge  impact on both anxiety and depression which appears to be on the increase as certain statistics are showing one in five adults now suffer from depression. Other connections to low levels include headaches, insomnia and poor concentration to name a few.

Foods that are high in magnesium include seeds, nuts and oats. Therefore if you think you have low levels of magnesium increase the foods that have high levels of it and take a supplement. If you suffer with anxiety or depression and no one has mentioned magnesium to you, then I would speak to your doctor and get some. If this has been of some value, please do share and please reach out if you would like to know about the magnesium supplements that I recommend. You can reach me through any channel at linktr.ee/shaz_crowley

See you next week,
Sharon

Fasting, is it any good for you?

Fasting; fasting has been around for years and is very common with specific religions.

What is fasting, quite simply it’s reducing the amount of food/calories into your body and comes in all shapes and sizes. With recent weight loss plans of 5:2, Intermitent Fasting and more recently 16:8, it is becoming a hit with many people.

Most people fast to lose weight, by cutting the number of calories on a specific day or eating within a certain window period will reduce both your appetite and stomach. However weight loss isn’t the only reason people fast, as previously mentioned some fast because of their religion and others to help with bloatedness or for an overall cleanse of both body and skin. Either way, fasting is very common these days with many variations of it too, including juicing, vitamins and reduced calories.

So now we know why people fast here are my top 5 tips to surviving a fast.

  1. Drink plenty of water; this will not only help with any stomach rumbles, but will keep you from feeling lightheaded and will also aid the detox.
  2. Plan what you are going to eat and going to do. There is nothing worse than rummaging around the cupboards when you are hungry, you need to avoid any temptation. In addition, don’t plan any social gatherings, this would be too hard but not impossible.
  3. Have the correct mindset, tell yourself it is only for a short time and it will come to an end.
  4. Go to bed early, if you are like me who always feels more tired on a fast day, staying awake until 11pm isn’t going to help you. Brush your teeth and get an early night.
  5. Stay busy. Sat around with nothing to do will make you think you are more hungry than what you are. Do whatever it takes; clean the house, the car, iron, anything just to keep your mind occupied and your hands busy.

I hope you have found these 5 tips helpful, please share if you have and if you would like my low calorie guide for free, do reach out or find me on linktr.ee/shaz_crowley.

See you soon,
Sharon 

How to Stay Motivated

Do you struggle to stay motivated on your healthy journey, are you already bored of what you are eating, you simply want a pizza on a Saturday Night? We are now only into the second month of the year so if you are already struggling with motivation let me share some tips with you on how to stay focused.

Changing habits for the better are never easy and research now confirms that it can actually take up to three months for a habit to become an every day occurrence without giving it any thought. With that in mind we need to keep on doing what we are doing if we are to get healthy so here are my top 5 tips on staying motivated.

  1. Have an event/holiday planned – the reason for this is it will give you a specific time frame of when you need to achieve your goal.
  2. Switch things around – if you are getting bored of what you eat; try a new recipe, a new food. If exercise isn’t your thing, try something that is fun; pole dancing, Glo Aerobics.
  3. You need to see results fast – if you are seeing fast results, then you will stick with it. How do you get these quick results, simply increase the exercise and reduce the quantity of food you are eating. No snacks and No alcohol for a week will give you fast results.
  4. Write it down – having a journal on this journey is a lifesaver. When you are not feeling great about yourself, be honest and write it down and then refer to it when you consider opening the biscuits. It will help you understand why you are getting healthy, you don’t want to feel miserable. On the other hand when you are having a great day, fitting into new clothes, getting compliments, write that down also and you can refer back to it if you start to lose momentum.
  5. Get a buddy to do it with you – having an accountability buddy can help spur you on whether this is your partner or a friend. You can share tips, recipes, success stories and give each other a kick up the bum when you need it.

I hope you have found these five tips on staying motivated useful, I would love to hear back from you and if you would like my free Cheat Sheet on how to increase more exercise into your daily routine, comment below or reach out to me on FaceBook @shazsbeautysecrets.

As always feel free to share and I’ll see you next week

Sharon

Stop the FAD’S

Stop the FAD’s, what do I mean by that?

Fad Diets are something that you cannot sustain, a plan you follow that is short lived and how many times have you found that when you stop you put the weight back on and  often more as well?

I used to believe that doing something for 21 days will help you create a good habit but that is where I have been failing as I have since found it can actually take up to 3 months to make a new habit stick.

Therefore here are my top 3 tips to creating good healthy habits that you will keep and avoid the FAD’s forever.

First; identify your obstacles, then plan a defense. I did a Facebook live on this the other week. If you can identify exactly when you are going to fall off the wagon, which we all do, then you can have an alternative on standby already in your mind of how to avoid this. This is known as the method, ‘If then, then that’
Here’s an example If I go out on a night out, I will make sure every second drink is a non alcoholic one.

My second tip is to be SMART, set yourself some SMART goals.
SMART stands for Specific, Measurable, Achievable, Realistic and Timely. Instead of simply thinking, I will just lose weight, State to yourself “I will lose 7lbs by March 20th which is 1lb a week by not eating after 7pm”

The final tip is accountability; share your journey with friends that way you can update them with your successes, stay focused and they can be there for you if at times you find you are struggling. Get a friend to keep you on track and message them regularly, ideally someone that is very positive. Get up early and plan your meals, plan your exercise and write down why you are embarking on this journey everyday. This will help you with your motivation.

I hope this helps and feel free to follow my journey on Facebook @ShazsBeautySecrets

See you next week,

Sharon 

Are you Mindful of what you Eat?

As a mum who struggles with time, life regularly consisted of eating on the go; standing up, in the car….you name it I ate there except for the right place, which is eating sitting down at the table. In hindsight I truly believe this has had an impact on my weight and never really thought about it until I read an article on Mindful Eating.

In summary, Mindful Eating is simply being mindful of what you eat and whilst I don’t have the time to thank the world for each grain I eat but I am starting to incorporate, albeit slowly, daily the following to help me appreciate my food more.

Here are my Top 5 Tips to help you be more mindful of what you eat.

  1. Eat sitting down at the table, look at your food and when the food is placed in your mouth chew slowly.
  2. Don’t have any device next to you or any music on. If you’re sitting with the family, enjoy chatting to them. If you are on your own, enjoy the peace.
  3. Think of food as fuel for your body and remove all emotions attached to it.
  4. Try to eat at regular set times each day, that way your body will learn and understand when it’s getting fueled and should avoid any rumblings or headaches.
  5. Enjoy your food and when you’re comfortably full, finish. Place your fork down and move your plate, you really don’t have to finish everything in front of you. Now I’m not saying throw the food away, if you can place it in the fridge or the freezer.

I hope you have found value in this and let me know if you can work on one or more of these tips. In addition, if you would like this weeks freebie; “Snacks that are less than 100 calories” comment below or reach out and see you next week

Sharon 

Are you hitting your goals?

Ok, we’re two weeks in  –  are you hitting your goals? Did you start your healthy habits? Two weeks in is generally when people start to waiver, the negative thoughts, the excuses start to kick in; so let’s take a look at some of those :

Excuse 1 “It’s hard work this, not sure I can keep it up”

Nothing in life is easy, what gets us through it is why we started in the first place. Think about all the reasons you wanted a healthy new year; Did you want to lose weight? Get fit? Have more energy? Think of those rather than that one that will stop you. Create some vision to help motivate you, a dress hung up that doesn’t quite fit right now, maybe a picture of a younger you when you felt happier – stick it on the biscuit tin. Quitting will not get you healthy.

Reason 2 “I just can’t follow it”

Now this could be if you’re following a plan, look at it, is it realistic? Yes a 3 day no eating plan will help you shift some weight but it’s not going to help you get healthy. Find something that will work for more than a day, that could be Weightwatchers, Slimming World, 5:2, Joe Wicks. All of these and many more plans have worked because people have stuck to them, but all our bodies and lifestyles are different so it has to work for you! Consider writing out the pro’s & con’s and once you have decided – give it 100%.

Finally Reason 3 “You’re not seeing the results you wanted”

I do understand this one, I really do. Everyone wants a quick result but remember you didn’t get unhealthy quickly, it took time and it will take time to adopt the right healthy habits for you so that you can achieve your goals. After one really good week of eating healthy, not drinking, no rubbish and exercising, my scales actually said I had put on weight. Did I want to cry and quit, of course I did? But within minutes I remembered how I had slept better, how my clothes fitted better, how much more energy I had and actually enjoyed exercising again and that is why I’m going to carry on as I know and understand I will not achieve my goal if I quit.

There you go my top 3 reasons why I have quit in previous years. Reach out if you have used these before but will not again and this is going to be your healthy year. Simply leave a comment below as it would be great to connect and I hope you have got something from this.

See you next week, Sharon