Workout.With.Janet

01/12/2023

11/10/2023

Yesterday was World Mental Health Day💕.. Here are 5 points I’d like to share :

(1) Mental health is as important if not more than physical health. So give it priority.
(2) There are many things you can do for better mental health; important ones I follow: a routine, physical activity/ exercise, going outdoors🌞, cutting down screen time, sleep 💯, creative activities, spending quality time with supportive people & loved ones🥰, listening to good music, journalling positive thoughts, events✨
(3) Its okay to not be okay.. And it’s okay to ask for help when you need it.
(4) You are not alone.. Community and support groups help.
(5) Talk about it.. Create/find a safe space to share your thoughts and feelings🤗

27/07/2023

Probiotics vs Fermented Foods.. Not all fermented foods are probiotic.. Currently only Yoghurt is classified as a probiotic👇

In this short animated video, we go over exactly what fermented foods and probiotics are, how they differ, and which foods typically fall into each category....

18/05/2023

Mothers Day 🌸 was just around the corner and i remembered one of my first clients.. When I asked her the reason for taking personal training classes with me, what she told me stuck with me.. She said ' I want to be fit and healthy so I can be a better mom for my daughter.. I want to be active so I can play with her and be stronger so I can take care of her better .. She needs and deserves to have a hale and healthy mother who she can look up to.. ' 💕 I was amazed by this because traditionally we tend to accept that mothers have to sacrifice their needs, their health and their body to take care of their children but here is a person who wanted to be strong for her child and also lead by example.. Kudos to her 🙌..
She did her best to use her precious time.. she came in even when she had a leg injury and trained hard.. She was excited and happy with the results🎯.. She got stronger and more active.. Sometimes she would bring her daughter to the class too and I have to add that she had a very supportive partner (essential for her success). 💯
Mothers of every kind, you are nurturers by nature, I know you work hard for your children and your family... It would greatly benefit you and your family to take care of yourself and your health too.. And it is very crucial that women in general need exercise and nutrition as they go through different phases in their life.. Also important for children, the next generation to see you in good health and know the importance of fitness in life.. They learn a lot from what they see / observe around them..

So mothers, fathers, uncles, aunts, grand parents, guardians, mentors, family members, guides, teachers, care takers... All who care for / help to raise another person / being : Peace, Love and Good Health 💕 May fitness be with you 💪🏻

10/05/2023

18/01/2023

Healthy Food
The Holiday Edit...

If you thought healthy food won't taste as good, think again.. There are quite a number of ways to tweak good old recipes and add healthier alternatives to increase their nutritive value... White sugar can be replaced with jaggery/honey / dates syrup /maple syrup or just brown sugar which is less processed. All purpose Flour can be replaced with gluten free options : tapioca, rice, almond, oats, buckwheat.. Fat used can be olive oil instead of butter.. (The banana bread used Yoghurt) Ofcourse adding seeds and nuts and freshly sourced ingredients adds even more value 💯 So choices are aplenty and a number of recipes on the net to try and tweak.. And the results are so good you won't be able to tell the difference👌

I love cooking during the holidays and making food at home is always better than store bought because you can choose the stuff that you like to put in the dishes and a lot of care goes into making them at home ❤️

PS: Healthier does not always mean lesser calories.. Take care with portions as per your goals 🎯

Recipe credits : 👍🏻
https://fromthelarder.co.uk/banana-oat-bread/
https://www.bbcgoodfood.com/recipes/gingered-rich-fruit-cake
https://www.onceuponachef.com/recipes/beef-stew-with-carrots-potatoes.html

05/01/2023

From my space to yours... Cheers to a great year✨, scaling new heights💪🏻, smashing your goals🎯 and being you 💯

We are more than our limitations, more than our excuses, more than what we credit ourselves for.. Everything we do and experience makes us better everyday👍🏻

So keep rocking and don't forget to be kind to yourself : the world needs our best, not perfection or 'superhuman/ machine like abilities' but our 'human' best ❤️

Strength, Positivity and Resilience to you all 💕

10/01/2022

Hello 2022🎯

Let's give this year a great start, shall we?

Announcing Online Group Training classes 🙌..

An extension of my services from personal training (one on one classes).. Group training offers you fitness training in a small group format (max of 4).. for those who have been looking for a way to start or be consistent with your fitness routine and work on your strength goals; with the guidance of a certified and experienced personal coach ... These classes will improve your posture, make you move and feel better, build strength and endurance. 💪🏻The training program is well planned and progresses every month as do you. 💯 With live guidance on the right technique and step by step instructions 👍🏻

Sign up now for free trial sessions this week.

Limited Slots (4 per class) ; Timings 6am-7am (Mon, Wed, Fri / Tue, Thurs, Sat)

Let's get fitter 😊

01/01/2022

The year that was and lessons learnt....

This year had been a rough year for me and for the world and for us collectively I think... But from what I have learnt this past year is that growth happens even through the toughest of times... It may not be what you wanted or expected but it still gives you experience and wisdom and hopefully you learn the lessons and grow better and be at peace. This year has been a journey of finding inner strength for me 😇. I faced 2 complicated injuries in my shoulder and knee. As I have tried to come to terms with it, understand my body and heal myself inside and out, I'm standing strong and am looking forward. And I know that what defines me are not my physical strength or weakness but my outlook, resilience and moving on... I have learnt to roll with the punches 🥊

Here are some more thoughts from me as you usher in a brand new year and a better you...

* The advice of a professional is the best. Don't rely on the internet for the important stuff especially when it comes to your body. But do ask questions and do your research to understand your context.🙏🏼
* Slow is smooth and smooth is fast. Everything takes time... Listen to your body. Give it what it needs.💛
* Don't get sucked into the comparison trap... Just because someonelse is good at something doesn't mean you are by default bad at it. You are unique... Irreplaceable... Everything nature creates is of value.✨
* Speaking of value... Don't base your values on how you look or what you can do... Your value is your whole self, your character, how you treat others, and how you live your life.💯
* Speaking of life.. Live with purpose .. Everything you do can be purposeful and when do everything with purpose it can be joyful. ☺️

And ofcourse... Love yourself 💕. Prioritise your needs. Find your happiness quotient😊

Love, peace, happiness for all of you in 2022 🎊

12/12/2021

To love yourself is to take care of yourself, which means more than rest and relaxation. Here are 13 habits every gal needs on her journey to self-love.

15/11/2021

Yesterday was World Diabetes Day...

Diabetes has been called the silent killer because people with type 2 diabetes have no symptoms...and can cause harm to your entire body : cardiovascular, eyesight, immune system, circulation, kidney function. Having a family history makes you predisposed.
The 2 main facts to remember regarding Diabetes are :
* High levels of blood glucose
* Insulin resistance
(Regular blood glucose testing is necessary to monitor levels)

To improve your health to prevent this disease or manage it better ; an improvement in your diet and lifestyle is a must.
* The focus should be on better blood sugar control, that is make sure your diet consists of food that does not spike your blood sugar levels and monitor your eating habits to ensure even blood sugar levels at all times.
* The next step is to ensure better insulin sensitivity. Insulin is a hormone that helps cells in your body absorb blood sugar for energy. Strength training 2-3 times a week improves insulin sensitivity. So work your muscles 💪🏻.
* And finally increasing your physical activity and avoiding being sedentary for long periods of time to improve circulation.
* Adopt a healthy lifestyle : low stress levels and better sleep.

On a personal note, my husband was diabetic (due to predisposition and lifestyle) and under medication for 12 years and has been in remission for the past 3 years. Remission is when you are able to keep your blood sugar levels under control without medication. He has successfully managed this disease with modifications to his diet and taking up strength training. 👍🏻

It is important to know the facts and understand how to prevent and manage this disease effectively. Please do spread your awareness. It can be life saving and improve the quality of life of someone you know.💕
Have a great week 😊

04/11/2021

Wishing everyone a safe and happy Diwali! May your day be as bright, colorful, cheery and sweet as you... ✨🤗💛