The Wellness Mentor

In a world inundated with images of seemingly perfect bodies and endless diet trends, it's easy to get caught up in the pursuit of thinness. 🤦🏼‍♀️

If there is one thing I want you to learn today it is this:

❌ Thinness is not a Value! ❌

True value lies in our character, our actions, and the love we share with others. It’s found in kindness, resilience, creativity, and the ability to uplift those around us.

Despite what you may think, thinness doesn’t equate to happiness, success, or health. (Trust me - I know this from experience).

We must shift our focus from trying to conform to unrealistic body standards to nurturing who we truly are within. It’s about celebrating what our bodies can do, not just how they look. 🙌🏻

Let’s practice celebrating our health, our physical abilities, our mental resilience, our character and our qualities.

By doing so, we can create a world where more people feel valued and accepted for who they truly are, not how they appear. 💫

You can still have body goals and strive for physical change, and there’s nothing wrong with that. However, don’t let your happiness and self-worth be confined to fitting into a smaller dress size. 😉

Who is with me? Comment ❤️ if you agree!

UPDATE!!

ONLY 2 SPACES REMAINING!

If you would like more information about this just drop me a message...

Small Group Personal Training - July/August The next 6-Week Small Group PT intake will run from Monday the 22nd of July until Sunday the 8th of September. (This is 7 weeks in total as there will be one week that sessions will not run the week commencing the 5th of August) Training sessions will run on the following days: - STRENGTH - Monday 6...

Are you interested in building full body strength but not sure where to begin? 💪🏻

Are you put off by busy gyms and intense training programs? 🤯

Do you fear being judged by others who might be fitter than you? 😳

📢 If this is you then listen up! 📢

Since January, I have been running a bespoke training program in Wakefield, especially for women like you.

This program combines:

✅ In-person PT sessions in a small group of only 5 women per session

✅ Ongoing coaching, habit tracking, and accountability via my online coaching app.

❌ This program isn’t about weight loss or physical before and after transformations. ❌

In fact, zero pictures are taken of your body because that is not what this program is about.

This program is about YOU…

💫 Building strength each week with a visual way to track your progress - keeping you interested and MOTIVATED
💫 Establishing a routine so that you can remain CONSISTENT
💫 Building CONFIDENCE so you can exercise without worrying about what others think
💫 Training with like-minded women so you NEVER FEEL ALONE
💫 FEELING GOOD

And guess what - THE WAITLIST IS NOW OPEN!

Right now, I am opening the doors for my next intake of this 6-week training program due to begin on:

MONDAY 22ND OF JULY.

Spaces are limited to just 5 participants per session so if you are interested click the link below to get your name on the list:

REGISTER NOW! https://forms.gle/3a1ma8h4gT3qTjgF8

Small Group Personal Training - July/August The next 6-Week Small Group PT intake will run from Monday the 22nd of July until Sunday the 8th of September. (This is 7 weeks in total as there will be one week that sessions will not run the week commencing the 5th of August) Training sessions will run on the following days: - STRENGTH - Monday 6...

An old boss used to always comment on my snacking frequency at work and that’s because I was hungry a lot. 😬

The truth was, I was training 5 times per week lifting heavy weights and at the same time I was trying to maintain a calorie deficit. That I had been in for years. 🤦🏼‍♀️

I was snacking because my body needed nutrients and food and I needed energy to fuel my workouts.

Not only was I hungry all of the time but my health suffered because I ignored what my body needed.

There are a number of reasons why you might feel hungry:

🥩 You are not consuming enough protein - Protein is essential for feeling full and satisfied. It helps regulate hunger hormones and keeps you satiated for longer periods.

💫 You are ignoring your hunger cues - Ignoring your body’s natural signals can lead to overeating later. Listen to your body and eat when you’re genuinely hungry.

🎢 You are on the blood sugar rollercoaster - Eating too many refined carbs and sugary snacks can cause spikes and crashes in your blood sugar levels, making you feel hungry more often.

😴 You need more sleep - Lack of sleep affects hormones that control hunger and appetite, leading to increased cravings and hunger throughout the day.

🩸 You are due a period - Hormonal changes before and during your period can increase your appetite and cravings for certain foods.

🤤 You are not eating enough to fuel your workouts - Exercise burns calories and boosts your metabolism. If you’re not eating enough to match your activity level, your body will keep sending hunger signals.

Understanding why you feel hungry is a good start and then you can begin to identify appropriate ways to manage your snacking. 🙌🏻

Are you hungry often? Let me know in the comments below 👇🏻

June is World Infertility Awareness month and so I thought it was relevant to touch on this subject.

I would have posted this sooner but this month has been particularly challenging for us. 💔

Somehow, I have found strength within me to keep going and every time I do I surprise myself.💫

What helps me is to recognise that

💔 I can be heartbroken, and filled with love ❤️
😞 I can feel sad and still enjoy life 🤩
😢 I can feel emotional and feel strong 🙂
🛌 I can want to give up and also still keep going🚶🏼‍♀️

I don’t have to be one or the other. I can always be both.

It’s allowing this yin and yang that provides me with some level of balance and momentum. ☯

I also recently listened to a The Diary Of A CEO podcast with Natalie Crawford, MD and something that was said gave me strength:

✨ "It’s really difficult to understand the meaning when you are in the middle of the journey. But one day the world makes sense and it is your job not to give up hope and to stay on the path.” ✨

Sending all my love and thoughts to anyone else going through a challenging time right now.

We’ve got this. 💞

If you have a weight loss goal you might have already tried many things over the years to slim down or get rid of the “tummy pouch”.

You might also have gained some or many of the symptoms listed in this post. 😐

The reason is that when you do not fuel your body right, your bodily functions downregulate. ⬇️

You need energy from food to sleep, digest, fight infections, reproduce, think straight, and much more.

Your hormonal balance relies heavily on adequate nutrition❗Losing your periods is a big telltale sign that you are underfuelling your body.

So, if you exercise 3 times per week for over 1 hour but your diet consists of salads, low-carb meals, and diet shakes then do not be surprised if you wake up most days feeling sluggish and irritable. 😖 🥱 🤯

If you want exercise to be a regular part of your life, and want to build strength and feel good then adequate nutrition is the key. 🗝️

Ive been a little quiet lately, going through IVF treatment has been quite the emotional rollercoaster, there is a lot of waiting around and not knowing and then things changing last minute. There has been good news, followed by bad news, the highest highs and some pretty low lows.

And our journey isn’t finished yet. We’ve still got one more round of IVF to go 🥵

I’ve not known my arse from my elbow most days and my focus has been on keeping my classes and PT sessions going whilst maximising the health of my ovaries! 😂

Posting on instagram has been the bottom of my to do list but I’ve replaced time on the gram with some quality time with family and friends and focusing on staying balanced.

On one hand, it has been a really challenging time and on the other, life has been very kind. ❤️

Life will always throw us curveballs and horrible situations, we can’t avoid adversity altogether but what we can do is be grateful for the blessings in life and make the most of it 🙌🏻

Here’s a little dump of the past few months…

1. Gluten free fish and chips by the sea 🐟
2. Cuddles with Rudy the newfypoo 🐕‍🦺
3. Burning the wooden worktop with oven cleaner right after smashing the oven door to smithereens 😩
4. 2nd egg collection (didn’t get an embryo this time 😢)
5. Date night in Bristol ❤️
6. Quality time with family 💓
7. First time on a ferry ⛴️
8. France with the best people (and doggos) 💗

A question I ask myself these days is “Why is so much “health” related advice directed at losing weight?” 🤷‍♀️

I used to be a “healthy weight” and have an ”ideal BMI” but couldn’t be further from healthy if I tried.

I had disordered eating habits, fear of food and declining health as a result of overtraining and under-fuelling. ❌

It wasn’t just my physical health that was affected, my mental health suffered too.

The thoughts I had about myself, my appearance, and my worth kept me in a cycle of unhealthy behaviours and actions. 🌪️

In fact, I might as well have been on a mission to achieve ill health the way I was going.

It is drilled into us to eat less and move more but what about all the other important stuff that gets only a fraction of the airtime as “diet” advice.

Think about it…if we forgot about what we weighed (just for a moment) and instead focused on:

🍷 Reducing alcohol intake
🧘🏼‍♀️ Stress-reducing activities
🌿 More nutrients and less processed foods
😴 Better quality sleep
🚴🏻‍♀️ Regular, enjoyable (and not excessive) physical activity
💞 Quality interaction with other humans (more in person meet ups and less devices)

Don’t you think we would all feel much more energised, healthier and happier?

Yes, being morbidly overweight does pose significant risks to our health but isn’t the only factor contributing to our overall health and wellness.

It is believed that to be healthy we need to lose weight but surely what’s more important is to be healthy first…right? 🤔

What do you think?

Let me know in the comments below 👇🏻

❗️Did you know that these things could make you feel tired, exhausted and in poor health...

🍽️ Chronic dieting
❌ Self-destructive patterns of behaviour
😏 Unhealthy friendships and relationships
❌ Gossip
👺 Toxic people
❌ Things, behaviours, and actions that no longer align with your values
🤬 Negative self-talk
❌ Avoiding difficult conversations/keeping the peace
😇 Saying yes when you mean no (people pleasing)
❌ Saying no when you really want to say yes (limiting yourself from amazing opportunities)
😴 Not prioritising sleep, rest, and recovery
❌ Overconsuming “liver loaders” (Sugar, alcohol, ultra processed foods, toxic beauty products).
🏋🏼‍♀️ Overtraining

Easier said than done I know this stuff isn’t easy to give up sometimes we are completely unaware they exist. 👀

After realising that restrictive dieting and exercise did not bring me happiness (or health). It took a different kind of work for me to realise who I was, what I wanted, how I wanted to live my life, and what made me happy.

We tend to look at what we need to do to be healthier but sometimes the magic is in asking, what is no longer serving me?

What 1️⃣ thing could you attempt to give up in the next 4 weeks to better your own health?

Let me know in the comments below ⬇️

THIS SATURDAY! Join us for a lovely morning walk at the stunning Nostell Priory.

If you will be attending please make sure to book your space via the link below so that I have your confirmation of attendance.

https://www.thewellnessmentor.co.uk/book-online?category=1c78f608-6b4f-43e6-b846-f143aa7d5fb8

__________________
IMPORTANT INFO:
- We will be meeting outside of Nostell House just before 10:30am.

- If your plans change please let me know as soon as possible so that I know who to expect.

- Please provide your contact number when booking so we don't set off without you.

Feel free to bring well-behaved dogs (on a lead), partners, and children in prams or walking with us, just let me know if you will be bringing company along with you.

I look forward to seeing you there! 😃

There is no feeling like beginning to enjoy your exercise routine. 🤩

The release of endorphins, that feel-good factor, the improved posture, the results, the compliments. 🙌🏻💪🏻 😉

Once you are on a roll, the urge to keep moving becomes irresistible. 🏋🏼‍♀️

You want more of the good stuff, and why not? You have more energy than ever, you feel great, and you’re finally making a dent in those results you have been after for so long. 🙌🏻

Until you get injured, or your weight loss plateaus, or, you become bored with your usual routine. 🤯😫

You were all in, and then suddenly, you’re all out.

Exercise burnout is a thing and there are steps you can take to avoid ending up in an all-or-nothing mindset. 👍🏻

Simply - ❗️Give your body time to rest and recover between each workout!❗️

Here are four tips to ensure adequate recovery between your training sessions:

✅ Pay attention to how you feel after workouts. If you're constantly fatigued, sore, or experiencing a decline in performance, it may be a sign that you need more rest.

✅ Aim for 7-9 hours of uninterrupted sleep each night. If you have poor sleep, consider if you need more time to recover from your workouts.

✅ Incorporate regular rest days into your training plan, you don’t have to be completely sedentary. Try active recovery, such as light stretching, walking, or yoga.

Finally (and an important one)...

✅ Ensure you're consuming enough calories! Focus on nutrient-dense foods that provide the vitamins, minerals, and macronutrients your body needs for repair and replenishment.

Join me on Saturday the 6th of April for a Ladies group walk at the stunning Nostell Priory.

We will be meeting outside Nostell House at 10:30am.

The plan is to walk the Obelisk Walk route which takes around 1 hour and if you don't have to rush off we can enjoy a coffee in the lovely courtyard before we leave.

Parking is £5 for non-national trust members, and otherwise free.

The walk is of course free to attend, so please book online via the link below if you will be joining us and let me know in advance if your plans change.

https://www.thewellnessmentor.co.uk/book-online

Any questions, let me know in the comments. 😀

You are capable of so much more girl 💗

To all you beautiful women, never ever underestimate what you are capable of 💗

Happy International Women’s Day 👑

💖

And just like that, my business turns 3 🥂🎉🙌🏻

3 years of, hard graft, challenges, falling down (and getting back up) making sacrifices, working weekends, and questioning whether all this is worth it 🤦🏼‍♀️

BUT ALSO…

3 years of…

🔥 Waking up with a fire in my belly
👯‍♀️ Getting to work with the most amazing women
💗 Building a community of ladies who genuinely want to lift each other up
💫 Getting to partner with my favourite brands
📈 Seeing my progress month on month
❤️ Being able to do what I love, every single day 🙌🏻

It might have already been 3 years but I’m only just getting started. 🚀

Thank you for supporting me on this journey, for liking my posts, attending classes,joining the walks sharing and spreading the love ❤️ without your support and custom I wouldn’t be where I am today 🙏🏼

I have a brand new 6-week block of small group PT sessions starting on Monday 4th of March. 🤩

This will now include an additional training slot on the schedule on a Wednesday evening at 6:30pm! 🙌🏻

Sessions will now run:

Mondays 6PM
- Wednesdays 6:30pm
- Thursdays 6:00pm

Location: Wakefield Sports Centre.

If you need a kickstart with your training, some accountability and some clear and simple advice around exercise and nutrition then you can register your interest via the link below.

https://forms.gle/AqFF1mQPcX4em5pu9

The aim of the game for me is to provide women with a safe and welcoming space to improve their fitness so that they can be consistent and reap the benefits of a healthier lifestyle. 😉

We focus on the basics; effective exercises, staying focused on the goal, and progressing week on week - whatever that looks like. 🏅

This is why most clients stay with me for at least 8 months. 🥰

❌ I am not here to shame you into working harder, or guilt trip you into doing things you are not comfortable with.

✅ I am here to show you what you are capable of and empower you to challenge yourself from time to time.

If you are interested in joining our brilliant community of women, drop me a message.

Your fitness coach - Natalie.

Today I turned 37 🥳

Here are some things I have learned that I would tell my younger self…

⭐️ There is so much more to life than the superficial “goals” society suggests you should work towards
🛣️ You will find so much joy and satisfaction in following your own path
💕 The most important relationship you will ever have is with yourself

Here are my ins an outs for this next year of my life as a 37 year old…

✅ INS:

1. Authenticity
2. Being present
3. Good times with good people
4. Collective healing
5. Giving to charity
6. Riding the waves of life
7. Supporting small businesses
8. Trusting my gut
9. Personal growth
10. Listening to my body

🚫 OUTS:

1. Keeping up appearances
2. Excessive screen time
3. Body shaming
4. Diet culture
5. Worrying about things outside of my control
6. Scarcity mindset
7. Consumer packaged goods
8. Following the crowd
9. Doomscrolling
10. People pleasing

What are your ins and outs for 2024?

#37 #2024

Since the start of my IVF treatment, I have been advised to reduce my training intensity. 🔥

Studies show that too much exercise can interfere with the messengers from the brain to the ovaries and inhibit hormone production - potentially affecting fertility outcomes. Interesting that isn’t it? 🤔

By the same token doing some moderate exercise is of course much better than no exercise at all for hormone balance and fertility.

Honestly? It came as a bit of a relief to be told to slow things down. Staying consistent hasn’t been as easy for me over the past few months with everything going on. 😰

I have however still been able to do some exercise and stay active 😃💪🏻

In fact, I think I have enjoyed it much more without the “expectation” that I “should” be doing more.

Here is what I have been doing to keep moving and stay healthy:

🚶‍♀️ Doing what I can, when I can
🙅🏻‍♀️ Not beating myself up over missed workouts
👂🏻 Listening to what I feel like doing and doing that
✅ Breaking my goals down into smaller chunks
💫 Just doing something even if it is minimal

My advice is, don’t listen to the “No Excuses”, “No Pain no Gain” BS, sometimes we have to adapt and change to keep the wheels turning. ⚙️

There’s a time and a place for pushing through and giving it your all and just as much space for taking it easy. 🧘‍♀️

When we tune into what we need WE can be the driver of how hard we push ourselves. 👊🏻

The key is to keep your toe in the water so you don’t lose momentum completely. 😉

📢 SMALL GROUP PERSONAL TRAINING UPDATE 📢

The next intake of PT sessions will now commence on Monday 4th March 2024.

These small group training sessions are perfect for ladies who are not keen on the gym environment but want to train with others.

The waitlist for the next block is already filling up so if you are interested and would like to know more, please complete the form below. ⬇️

https://forms.gle/MN4ohmivibWiLVxw7

Small Group Personal Training Due to popular demand I will be running a new block of Small Group PT sessions starting from the 26th of February until the 4th April. **UPDATE - DATE CHANGE** THIS WILL NOW RUN FROM THE 4TH MARCH - 11TH APRIL These sessions will run primarily on a Monday, and Thursday evenings at 6pm. Additional da...

To say that so many women have reproductive health conditions and infertility it is a very lonely place to be at times. 😞

I know that women have been dealing with this stuff (on their own) for years before now but of course - it wasn’t a spoken-about subject. Just the other day I broke down to my friend because I can’t believe how many women have gone through fertility treatments whilst continuing as normal to the outside world. 😭💔

It is sad and it makes me emotional BUT it also makes me realise just how resilient and powerful women are to be able to stay patient, overcome each hurdle, and get to the other side. 💪🏻❤️ and that in itself is just incredible 🤩 aren’t women amazing 💫🌟

If so many other women get through it then so can I 😃🙌🏻🙋🏼‍♀️

What also gives me strength is knowing that there are people out there working their butts off to change this experience for women. 📈

If it wasn’t for I wouldn’t have the knowledge I have now about my own body and fertility.

So today I am wearing my Hertility tee as a little reminder that there’s no need to feel alone in this ❤️ isn’t it funny how a t-shirt can impact how you feel? 🙌🏻

Check out Hertility Health if you want to find out more about your hormones and fertility. Plus get £10 off a test with code THEWELLNESSMENTOR 😚

📢 SMALL GROUP PERSONAL TRAINING IS NOW SOLD OUT!! 📢

All spaces on the January block of Small Group PT sessions have now been filled.

If you missed out this time, do not worry, there is a brand new block due to begin on 26TH FEBRUARY FOR 6 CONSECUTIVE WEEKS! 🤩💪🏻

The waitlist for February is already filling up so if you are interested and would like to know more, please complete the form below. ⬇️

https://forms.gle/MN4ohmivibWiLVxw7

Well what a year this has been! One of my most challenging yet but also a year that has taught me so much about myself. 😀

I’ve got a few big hurdles to get over in 2024 but nothing I’m not totally ready for 💪🏻

Hope you all had a wonderful Christmas and if not, there are better days ahead. Just keep moving forwards and you will eventually get to the other side 🙌🏻

Merry Christmas All ❤️
- Natalie

The government guidelines state adults should aim for 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity exercise per week for optimal health outcomes.🫀

It is great having this information but what exactly does it mean? 🤷🏼‍♀️ How do we know what is moderate and what is vigorous?

And most of all how can we measure our exercise intensity? 📈

If you haven’t already go check out my recent posts for information on calculating your resting heart rate (RHR) and maximal heart rate (MHR) and then come back here so we can calculate your Target Heart Rate zones. 🔙

🎯 Moderate Intensity:

For general health benefits and a great starting point for those new to exercise you might want to begin training at a moderate intensity to boost endurance and burn calories effectively. 🏃‍♀️🔥

➡ Aim to train at 50-70% of your maximum heart rate for a total of 150 minutes per week.

You can also train at a 5-7 out of 10 on a rate of perceived exertion scale. 0 being laid in bed not moving 🛌 and 10 being your maximal effort you can manage. 🥵

🔥 Vigorous Intensity:

If you have been exercising for some time and would like to push your fitness boundaries then you might wish to exercise at a more vigorous intensity to enhance cardiovascular fitness and build stamina. 💨

➡️ Aim to train at 70-85% of your maximum heart rate for 75 minutes per week.

Again you can use the rate of perceived exertion scale for this training at a 7-9 out of 10 in terms of effort. ✅

Why does this matter? 🤔 Understanding your heart rates helps you tailor workouts to your fitness level and goals. It prevents overtraining and maximizes the efficiency of your efforts. So, listen to your heart (literally)! 🩺

Always remember, you don’t need to go from 0 to 10 overnight, build up slowly, make it work for you and if you need help, reach out to a professional.🙋‍♀️

Ready to take charge of your heart health? 🚀 I have limited availability for 1-1 Online Fitness Coaching starting in 2024.

DM me a “❤️” if you would like to learn more.

📢 ANNOUNCEMENT - ONLY 2 SPACES REMAINING!!! 📢

From the 8th of January, I will be starting a series of Small Group Personal Training Sessions for ladies only. 💪🏻

These sessions will run on Mondays and Thursdays at 6pm at Wakefield Sports Club.

During the sessions as a small group of just 5 people, you will complete a progressive workout program using a variety of equipment to help you build strength, cardiovascular fitness, and mobility. 💪🏻🫀🏋🏼‍♀️

You will also benefit from advice on nutrition, exercise, mindset, and health.

These coaching programs will be held in 6-Week blocks.

If you are interested and would like to know more, please complete the form below. ⬇️

https://forms.gle/PU38KKvVSZCVpDjf6

Small Group Personal Training I am excited to let you know that I have found a venue to host small group personal training sessions for 3-5 people. Currently these sessions are due to begin in the new year however, based on demand these could potentially start before Christmas. These sessions will run on a Monday and Thursday at...

A few days ago, I told you about your resting heart rate (RHR) ❤️ and what this means for your fitness and health. (If you haven’t already, go check it out.) 🔙

When it comes to improving your fitness levels, you need to strengthen your heart so that it can pump blood through your body more efficiently. 🩸

To build a stronger heart we need to get our heart pumping at a higher rate than at rest - and regularly. 💗

There is, of course, a cap at which our heart can work before it becomes too much 💔 and potentially harmful to our health. We don’t want to tire the little ticker out too quickly. 🤦🏼‍♀️

This is where understanding your heart rate and training zones comes in extremely helpful. 🤩

Your Maximal Heart Rate (MHR) refers to the highest number of beats per minute (bpm) your heart can achieve during intense physical activity. 🔝

A common formula for estimating Max HR is 220 minus your age.

For example, if you are aged 45, your max heart rate will be approx 175 beats per minute.

Obviously, this formula provides a "rough" estimate and individual variations can exist. (Use this as a guide, always listen to your body, and consult a professional for personalised guidance.)

The goal isn’t to train at your maximal heart rate but to make sure you are training within a specific target zone that will improve and strengthen your cardiovascular system.💪🏻🫀

As you improve your fitness levels, your resting heart rate will decrease and you will find it easier to train at higher intensities. ❤️‍🔥

In the next and final installment of this 3 part post, I will share with you how to calculate your target heart rate zones so that you can train at the right intensity for your goals.

⭐️To Summarise:⭐️

Your Max HR is a metric to determine which heart rate zones to train for your fitness goals.

Stay tuned and follow for more.😉