Blog Posts

Festive Friends date

Time and good friends are two things that become more valuable the older you get.
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Instead of buying Christmas gifts for each other, my friend Claire and I opt to have a festive friend date instead. So we can actually spend time together catching up – usually food is involved πŸ˜‚. Yesterday we headed to one of our local coffee shops Sweethart, Bistro, Bakery & coffee shop
in Consett . Hands down the best Mint hot chocolate I have ever tasted and seeing as it is one of my favourite festive drinks, I have tasted a few! .
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So be sure to get some festive dates in the diary catching up with friends and family πŸ’•πŸŽ„.

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Day 2 – A morning stretch

Happy 2nd December,

If you follow me over on Instagram- @littlemisfitjojo 

or our Facebook page  lilmisfit1 

you can check a 5 minute Stretch workout I have shared. It’s a great wake up for the body, or could even be used as a wind down at the end of the day. πŸ’•

for some reason it won’t let me share it on here! So I need to speak to my Tech wizard friend! . 

 

 

Day 3 – Healthy Breakfast Recipe

Day 3 of December and today I’m sharing one of my current favourite breakfasts – Baked Oatmeal πŸ’•.
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I got the recipe after watching @gracedenny make it on her YouTube channel . There are so many differences variations of this on Pinterest so check them out .
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It’s so easy to make and you can make it in advance to have over a few mornings!. Perfect for those busy days .
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Now guys I really do just chuck it all in πŸ˜‚. I don’t really measure things out . I use a cup and a half of porridge oats and put in some baking powder – I use the sachets so I just use one of those . Then in another bowl , I have an egg , then add in a couple tea spoons of coconut oil , a couple spoonfuls of almond butter , a teaspoon of Vanilla extract then either drizzle in honey or maple syrup- which ever I happen to have in and then mix all those together and then add in the Oats and baking powder.
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I then pop it in the oven on about 180 and bake did around 18 minutes.
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It can be served warm or cold and I add natural yogurt and berries to mine . It’s so yummy !.
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Let me know if you make it too and how you make yours – you really can make it your own . I did add in chocolate buttons once whe I had some left over Halloween treats and that was nice though not quite so healthy πŸ˜‚.

A Festive Christmas bucket list

Happy 1st December Mis Fitters πŸŽ„. So have the Advent calendars been opened yet?.

You guys know I absolutely Love Christmas but it can feel a little (or indeed a lot) like being caught up in a total whirlwind of shopping, wrapping , social events etc. We forget to hit the pause button and slow down, put down our phones and just enjoy the magic of the season πŸŽ„. And workouts and nutrition can just fall so far down the list , but it’s during busy times like this , it’s more important than ever to take time out of your day to Take care of yourself. That way you have the energy and let’s face it the patience πŸ˜‚ and motivation to tackle everything and everyone else!.
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So throughout December, I’ll be sharing ideas and inspiration for us all to take time to move our bodies but also take time out to rest too and of course enjoy some festive fun.
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So today why not write a bucket list of the fun festive adventures you would love to do – maybe have a Christmas Movie marathon or take a festive walk – just a list of all the things you love and have fun ticking them off throughout December! πŸŽ„.

Do let me know what is on your festive bucket list , comment below and we can share some festive fun ideas and inspiration! 

Our Train advent calendar is from @shopmatalan though I did get it last year, I’ve filled it with red, mint and white LIndors πŸ’•.
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1 year anniversary of being Self Employed

 

Friday 16th November 2018 I hung up my little headset and turned off my Travel work computer for the final time. After 24 years in the travel industry including the 1o  years I had been with HRG , and 8 years of building My fitness business  up along side working Part time as a senior Business travel consultant ,  I was finally going to take the leap of faith and take Little Mis Fit full time. 

That day I wrote a letter to myself that I popped in an envelope and i popped it in my 2019  planner , for me to read on 16th November 2019.  So I shall be pouring a glass of prosecco and reading that this weekend to look back on the past year to see just how far I have come.

Its certainly been an adventure!. Leaving behind a steady pay check, health care benefits, paid holidays and sick pay  There have been definitely some sleepless nights thinking yikes will it al be ok???.  You just make it work though,   Like any journey in life , its never a smooth path.  I am still so glad that I was brave enough to try and I’ve learned so much in this past year that I can take into my second year and continue to keep growing .  It really was both the scariest, yet one of the best decisions I have made. 

The business has evolved so much since I started it back in 2010.  I’m so so grateful to all of you for your support over these past 9 years.  I can’t believe we will be 10 years old next year!!!!!.   I really do appreciate all of you who come to class and who support me by liking and Sharing my social media posts , it really does mean the world 😘. 

As we approach a New Year and in fact a new Decade , take time to think what goals YOU have for the coming year ahead.  Christmas always seem to have that magical feel to it and anything can be possible so Believe in yourself and go after your dreams πŸ’•. 

 

Cheers to the next 12 months 🍸

 

Joanne x

 

What to look for on Food Labels

When it comes to eating healthy – it’s  not about being extreme, it’s about being consistent. It also helps to know exactly what is in the foods you are eating to help you make better choices.  Of course there is room  in a healthy balanced diet for those treats we all love.  It’s just aiming for a more 80/20 balance in favour of the healthier options. 

However when it comes to knowing what is in the foods we eat – Food labels can be soooooo confusing!.

So what exactly do we need to look for in our foods ? . Hopefully this little guide will help you –

1. Read the ingredients
When it comes to pre packed food , the ingredients listing will be attached. Ingredients are listed in order of weight, from biggest to lowest. If Sugar, salt or saturated fats such as cream or butter are one of the first five ingredients listed – these will make up a large proportion of the food.

Try to eat as natural foods as possible and limit processed foods as much as you can – a great tip when looking at food is asking yourself – β€œdoes it grow in the ground, fly in the sky, run across land or swim in the sea”? . look for food where there are as few ingredients as possible – and if there are any ingredients listed that you can not pronounce or you have no idea what it is – leave it on the shelf!.

2. Use the per 100g column on the Nutrition information is the easiest way to compare foods. The main ones to look for are sugar, salt , fat and saturated fat levels .

3. Detecting Sugar on food labels – Sugar can come disguised as one of the below –
β€’ Anything ending in ose – fructose, glucose, dextrose,maltose
β€’ Syrup
β€’ Honey
β€’ Molasses
β€’ Fruit juice concentrate
β€’ Brown sugar
β€’ Agave
β€’ Barley malt
β€’ Dextrin
β€’ Lactose
β€’ Maple syrup
β€’ Malt / Malt extract

So knowing exactly what you ae looking for, can help you detect any hidden sugars. Yogurts are a prime example of foods that can contain a lot of sugar whilst appearing on the surface healthy. When it comes to Yogurts – usually natural or greek yoghurt is the best choice

A guide to what to aim for –

Low in sugar – 7g or less per 100g
High in sugar – 22.5g per 100g

also Beware of anything that states no added sugar – just because no sugar has been added, does not mean that it is free of any sugars! And don’t get me started on diet pop/soda – the sugar has been removed and instead replaced with nasty chemicals that are actually worse for you then if you drank the regular pop/soda!.

4. Types of fat
β€’ Polyunsaturated fats – a healthy type of fat, that can help lower cholesterol , Omega 3 and Omega 6 are polyunsaturated fats and can be found in fatty fish such as salmon , atlantic mackeral, sardines, trout , and nuts and seeds and eggs.
β€’ Monounsaturated fats – are plant based fats and are also healthy fats . These can be found in Nuts, nut butter , oils , seeds, avocados and Dark chocolate – again beware not all dark chocolate is made equal!
β€’ Saturated fats with the exception of coconut oil are not healthy fats and can increase your cholesterol and increase your risk of developing type 2 diabetes. These are often found in dairy products , fatty meats and pastry.
β€’ Trans fats – the worst of all! . These are the fats that lurk in processed and junk food and pre packaged cakes/biscuits.

Too much Saturated and Trans fats can increase your cholesterol which increases your risk of coronary heart disease.

High in saturated fat – more than 5g of saturates per 100g
Low in saturated fat – 1.5g or less per 100g or 0.75g per 100ml for liquids.

Beware of anything labelled Low fat , reduced fat , Light – people often mistake these as being β€œhealthier” options especially if you have ever followed a Weight watchers, slimming world plan . However what often happens is the fat is removed or reduced , but in order to make it still palatable , sugar can often be added instead so be sure to check the ingredients listing and nutrition info!. These can also often have a higher salt content too!.

5. Lets talk Salt!

Salt is regularly added to processed foods – even things like bread, cake and biscuits!

On labels it can appear as either salt or sodium so watch out

Low salt – 0.3g or less per 100g or 01.g sodium or 100mg sodium

High salt – 1.5g or more per 100g or 0.6g sodium or 600mg sodium.

We often add salt to flavour our food f you are going to use salt for flavouring – try Pink Himalayan salt as this has some amazing health benefits such as acting as a natural detoxifier, promotes healthy blood sugar, promotes better sleep. Contains essential minerals, boosts bone strength and can help prevent muscle cramps and can aid digestion.

6. Fruit and Veg.

Fruit obviously does contain sugar – albeit natural sugars which is better for you and also contains fibre . However it is still a form of sugar so aim for more veg than fruit in your 5-7 day!. Aim for a rainbow plate – the more colours from your fruit and veg, the more Vitamins and Minerals you will be consuming.

So hopefully this will help you understand those labels a little better next time you are shopping x

Self Care September- Switching off

 

Day 4 of Self Care September .

Bank holiday weekend I totally unplugged for 4 days – I put my phone away and only checked it for calls/texts a couple times a day and actually didn’t go on any social media at all for the whole 4 days. Instead I just enjoyed the glorious sunshine, read books and was just fully present in my own life. It’s been such a busy year with both work and celebrations and so to be able to fully switch off for a few days felt amazing. I really did feel so much better for it and as a result I have been more mindful of how much time I spend just idle scrolling social media ever since which in turn has made me much more productive. We all do it, don’t we – just have a β€œ5 minute scroll” and before you know it at least half an hour has passed!.

So this week I am challenging you to unplug for one whole day – are you up for the challenge?? Give me a πŸ’•or comment below if you are! .

Self Care September- Nutrition

 

Day 3 of our Self Care September challenge and today it’s nutrition πŸ’•.

When we make healthier choices when it comes to our nutrition, we really do feel so much better and have more energy.

Did you know Salmon is a mood boosting food?. So if you are feeling low , and /or struggle with Anxiety and depression it can help to boost your mood! πŸ’•. I’ve served mine here with some Mixed salad leaves , some mini Mozzarella balls and some salsa for an easy , quick healthy tea .

Other mood noosing foods include-

πŸ’• Blueberries

πŸ’•Avocado

πŸ’•mussels

πŸ’• Dark Chocolate – good quality dark chocolate such as Green and Blacks or Lindt and opt for 85-90% cocoa

πŸ’• Green tea 🍡

πŸ’• leafy greens such as spinach and Kale

πŸ’• Walnuts

πŸ’• chicken and Turkey

πŸ’• eggs

Are any of the above on your menus for today? πŸ˜€.
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Self Care September- The importance of Sleep

 

Welcome back to Self Care September and today we focus on Rest.

Getting enough sleep has so many benefits including-

πŸ’• helps our bodies repair and restore themselves

πŸ’• helps boost our mood

πŸ’•helps our metabolism function more efficiently.
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πŸ’• helps the mind and body to de stress

πŸ’• boosts our immune system

We are all unique, so as individuals we all require different amounts of sleep to help us function at our very best . For the majority of us it’s around 7-8 hours per night. This next week though just take note how much sleep YOU need in order to feel your best . Obviously new mamma’s need lots of sleep but don’t usually get much at all! In which case try and nap when baby does or at least try and make the sleep you do manage – good quality sleep!.

Here are a few tips though to help us all get a good nights sleep πŸ’€.
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😴 create an evening routine. Try and go to bed and wake up around the same time each day so your body can get in a routine.

😴 Declutter your bedroom and create a calm peaceful environment that makes you feel relaxed just walking into the room. I have of course added Fairy lights and candles in mine – I love being cosy πŸ˜‚.

😴 put down your phone!!!. I think most of us are guilty with this one – one last scroll of social media before bed 😳. But this next month , let’s try and put down our phones an hour or so before bed and allow our minds to totally switch off and see what difference it makes to your sleep!. Try reading instead and/or a little meditation.

😴 try and write down your to do list for the next day before you switch off so you can get it all out of your head – do a brain dump, so you can empty your mind .

😴 create a little routine for yourself- maybe a relaxing bath or shower , removing your make up , reading a book or listening to some relaxing music – anything that helps you unwind and relax and prepare for sleep and FYI that glass of wine does not count!!! πŸ˜‚.

Sweet dreams Mis Fitters πŸ’•.
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Welcome to Self Care September!

 

 

The six best doctors – Fresh air , water, nutrition, exercise, sunshine and Rest πŸ’•.

 

Join me throughout September as I share some tips and ideas on how we can include a little bit of self care into our everyday lives. Give me a ❀️ if you would like to join in!. 

Day 1 we are focusing on fresh air and exercise. So today get outside- maybe take a walk, even if it’s just around the block. Just get outside in the fresh air and move your body – be it walking , running , cycling etc. It’s a great way of blowing away the cobwebs, so it’s fantastic for our physical, mental and spiritual health πŸ’•.