Chelle Jones, Bromsgrove (2026)

31/12/2022

New Year incoming ......

The end of a year naturally gets you thinking and you reflect on how your year has gone and the things you want to see and get rid of when you enter a New Year.

It's natural for it to feel like a fresh start.

I don't tend to make New Year resolutions, but I do have a word or a quote that sets my intentions for the new year ahead.

2022 was BOUNDARIES

2023 is COURAGE

And this quote fits nicely with 2023's intent

Happy New year ❣️

31/01/2022

I've forgot what it's like to have a rubbish nights sleep so last night was a reminder 😭

Sleep is the link to motivation, mood, energy, appetite / hunger, and generally how you perform the following day.

It's really easy to overthink the situation. Luckily from past experiences I knew today would be a struggle so planned my day around the energy I could give it (and that's fine)

Today I had a boxing workout planned, that wasn't going to happen.

This got me thinking 🤔

When following a diet / fitness plan many people will give up on days like today, and totally disregard they just had a poor nights sleep.

We will all have those days. (Thankfully they are less frequent for me)

👂🏻 Learn to listen to your body.

A poor nights sleep will lead to hunger, wanting energy from caffeine / sugar, low mood, feel demotivated, basically just lacking energy.

If your sleep is quite broken most nights this needs fixing first before adding any diet or workout programme.

If you have just had that one night of broken sleep then that's what it is, don't over think it, rest.... go with the motions and come back stronger the following day.

On that note I'm off for an early night (I'm fully aware it's only just gone 7pm) 😂

30/01/2022

2022 let's go 💪🏼

It's been over 2 years since I ran my little black dress programme

But it's back, bigger and better than ever 🙌🏻

Little black dress is 6 week programme that consists of:

🥦 Diet
🏋🏼‍♀️ Exercise
🧠 Mindset

This is perfect for women who are lost when it comes to getting their head back in the game when it comes to diet and exercise.

And it's safe to say it's been two years of surviving not thriving, so it's now time to put you first.

I will be back delivering this programme on Tuesday 8th February, 18:30 - 19:15 (this is your workout session) From the Ryland Centre (Bromsgrove)

You will have daily support via email and our private Facebook group for the whole 6 weeks of the programme.

When making changes it's important to have daily support and coaching and thats what you will get.

Little Black Dress club is a 6 week programme taking you right back to basics and getting you results.

This programme is just £69

There are now only 2 places left

If you would like to join please send me a direct message or email michelle.jones@slt-leisure.co.uk

It's time to THRIVE not just survive ❣️

24/01/2022

"Whatever you aren't changing you are choosing"

Read that again.... Whatever you aren't changing you are choosing !

I read this quote a few weeks ago and it stopped me in my tracks.

It constantly comes into my head.

What are you choosing because change is too hard ?

Are you putting off getting back to exercise ?

Are you putting off looking after your health?

Does your job / career / business suck the life out of you?

Are you putting up with sh*tty relationships? (Friends, family, partner?)

We are all quick to moan, quick to say how fed up we are, but are we choosing or are we changing?

Before Christmas I downloaded an audio book 'Atomic Habbits'

It's basically a book that talks about making change.

We are all quick to want the change NOW, Infact probably yesterday, so we give up or we don't even start.

But what if you did one thing towards your goal today?

👉🏼 Join the gym again

👉🏼 Drink more water

👉🏼 Sign up with a PT

👉🏼 Book that Drs appointment you keep putting off

👉🏼 Re write your CV

Just one thing that will get you started towards that thing you moan about.

Then tomorrow do one more thing.

And each day keep doing 1% towards your goal until it becomes a habit.

So tomorrow morning choose change, just a little change.... then imagine what you could achieve by Friday with just one thing towards your goal achieved.

Thank you to everyone who responded to this email on this topic this morning, I'm glad it gave you the motivation you needed.

If you would like weekly motivation to your inbox you can sign up here for free 👇🏼

https://forms.aweber.com/form/20/2134964620.htm?fbclid=IwAR3Nh-vlPAnMYUebfz0MPfMpi-DecRugtj5Bc51cKPA83NKAELRepby0AJY

16/01/2022

Well January is definitely chugging along at some pace and we are getting suckered back into the rat race.

I don't know about you but I always start off the new year great and slowly but surely get sucked right back in to other people's demands.

I realised this for myself last Thursday.

My goal this year was to change how I respond and react to situations / stressors / triggers, but quite quickly after 13 days I was getting dragged back in.

We will never be able to change other people or some circumstances, BUT we can change how we react to them.

"When you take care of your mind, your mind will take care of you"

Here are my journal prompts as we start a new week, which really help keep my mind in check and is definitely helping elevating what would normally cause me stress

✏️ What are my 3 priorities to complete this week

✏️ What daily habits and thoughts help me feel well

✏️ What distracts me

09/01/2022

First mountain of the year complete... we've climbed the first week of January 💪🏼

It can feel really hard to get going in January.

You are rested from the Christmas break and that period can get your cogs turning when you take that natural step out of the rat race.

When we are rested we think differently that's why it can feel natural to want to make changes in January, but that in itself can feel really overwhelming, especially when the rat race starts again with covid added in the mix 🤯

When it comes to health, fitness and weight loss keep it SIMPLE

🧶 Manage stress daily: journaling and meditation are great tools to unravel what's going on in your head

🚶‍♂️Move daily: completing 10,000 steps daily can feel overwhelming. Aim for 56,000 steps per week. It's natural to move less some days

💧Drink water: hydration is always key

🍎 Eat healthy most of the time: you know a pack of biscuits with your tea each day isn't going to get you where you want to be

💤 SLEEP! You know if this is off it effects all of the above.

Keep it simple, work on the basics and consistency will happen if we keep it simple

Here's to the second week of the year 💪🏼

05/01/2022

Well 2022 is in full swing and social media can be a crazy place with everyone sharing 'their' new year goals.

Here's my advice ..... SHUT OUT THE NOISE and get into your own head, and take no notice to what everyone else is doing.

I bet you have so much swishing around in your head that it's hard to know what to do or where to start.

So.... GET IT OUT YOUR HEAD and on to paper.

Journaling is something that I started to do last year in the midst of all the chaos.

I've always been one for note books, writing and the to do lists, but last year I learnt how to journal, and I have to be honest on some bad days it was my saviour to untangle what was going on in that head of mine.

A lot of people don't understand or know how to journal, and this was me.

Its like anything that's new you have to learn, and I've found the whole learning process interesting and for me it really helps day to day.

(Oh and just like exercise you find the time 😉, in fact some days it was more important for me mentally to journal than it was to exercise)

You may already have started journaling yourself or you may have no idea where to start.

I thought I would share with you my 2022 new year journaling prompts to get you started:

▪️3 things I achieved in 2021
▪️BIGGEST lesson of 2021
▪️What am leaving behind in 2022
▪️What do I want more of in 2022
▪️3 things I want to improve / work on in 2022
▪️Main goal / focus for 2022 (be super specific)
▪️3 intentions for the year ahead "In 2022 I will ..... "

** This can be applied to work or personal life. I tend to do it for both (also try not to blur the lines of work and personal life goals)

I hope this helps ✌🏼

ps... of course I have a giraffe journal 🦒

02/01/2022

New year more experienced you ✌🏼

It's not a new year new you, it's a new year with a more experienced you.

I think it's safe to say 2020 and 2021 tested us all to our limits.

But guess what we are still here to tell the tale and no doubt more resilient than ever.

You head into a new year with more experience than ever.

That experience we tell you that you do not need some extreme diet and to do HIIT twice a day for 7 days a week.

You go in to 2022 with experience.

Yes of course a healthy diet will help...

BUT....

👉🏼 So will moving more each day and hitting 8,000 - 10,000 steps

👉🏼 So will prioritising sleep and not doom scrolling when you get into bed

👉🏼 So will adding meditation and learning to breathe again (even just for 5minutes)

👉🏼 So will managing stress (in fact probably more important than being on a diet)

👉🏼 So will having that night out with your friends and laughing till you think you have wet yourself.

Yes diet is important (it is!) but it's one part of the jigsaw

Eat well most of the time, stay hydrated, move daily, lift some weights 2-3 times per week, prioritise sleep, manage sleep, breathe and more importantly have FUN !

📌 You know when your overeating

📌 You know when you need to move more

📌 You know when it all gets a little too much

📌 And you know when you need to hit pause

You have years of experience.... so in 2022 use that experience to move you in the right direction ✌🏼

31/12/2021

We've made it 🙌🏻🙌🏻

We've survived 2021 (and 2020) 🙈🤯

We enter 2022 more experienced, more resilient and stronger than ever 💪🏼

Sometimes we are tested but we come back stronger 🙌🏻

For 2022 I will be relaunching my Little Black dress programme and my diary is open for PT.

I cannot wait to be back doing the things I love ❣️

2022 I'm ready ..... are you ?

28/12/2021

Evolve or remain 🤷🏼‍♀️ 💭 🤔

2022 loading ......

24/12/2021

Christmas Eve 💫

21/12/2021

Does this resonate 🤯

Chelle Jones

31/12/2022

31/01/2022

30/01/2022

24/01/2022

16/01/2022

09/01/2022

05/01/2022

02/01/2022

31/12/2021

28/12/2021

24/12/2021

21/12/2021

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