My Favourite Personal Trainers PTs | Wellness

I don’t go to the gym. It is not that I do not want to, it is that I like to save time and money. Sweating in front of strangers is not my idea of fun either, so I workout at home. This has not stopped me finding some amazing personal trainers. YouTube is full of them. I love PopSugar Fitness, Fitness Blender and Joe Wicks. I cannot recommend these sites enough and I hope you check them out. They have changed not only my body, but my life. Here are some of my favourite personal trainers and their workouts.

Jeanette Jenkins.

Jeanette takes no prisoners. She does an INSANE 500 calorie workout. She helped me lose a stone in weight. She is so happy and positive. I feel so happy after doing her workouts. Hell, I even feel happy while doing it. Even if it hurts like hell.Check out all of her workouts. They are all amazing.

Amy Rosoff Davis

Amy is another brilliant trainer. I did the workout below three times a week when my daughter was a few months old and I lost half a stone and completely changed my body shape. Her focus on BarreCore looks easy but is hard as hell. It really reshapes your body. Her other workouts are great too. She trains Selena Gomes.

Kelly and Daniel from Fitness Blender have a huge amount of amazing workout videos. They even have workout programs which are cheap and that makes sure you workout different muscles each day. Their site is work a look: Fitness Blender. One of their great workouts is below.

I am now focusing on keeping the weight off. Okay, okay, I should not be too hard on myself as the three times I put on a lot of weight I had either had an injury or had a baby. But the above people helped me get fit and healthy each time. I find it hard to lose weight and keep it off now. Make sure you go at your own pace. I have done low impact modifications when I have hurt my knee or am starting up again. These are my recommendations. They worked for me, I hope they work for you too.

 

5 Things That Helped Me Get Fit & Healthy | Wellness

health, wellness, lose weight, women's health, wellness, Catherine Balavage, fit, fruit, strawberries, blueberries, spinach, tomatoes, When someone decides to go on a health kick there is usually a reason why. A health scare, a baby on the way, or maybe seeing a picture of themselves and thinking they need to lose a few pounds. My first health kick started when I was trying to get pregnant with my firstborn four years ago. A back injury had left me overweight and I had irregular periods. I was about to get married. In total I lose twenty-two pounds. Everybody thought I did it for the wedding pictures but, no, I did it for the blue-eyed boy I have now.

I got pregnant almost immediately. My second health kick happened when, you guessed it!, I started trying for baby number two. I lost less weight this time because I switched up my training, but I become the healthiest I have ever been and my body looked amazing. She took her time but nine months later I was pregnant again. Becoming a parent has made me health conscious. I want to be around to see my children grow up and take care of them. While consistency is still something I am working on, here are five things that helped me lose weight and get super fit.

1: I tracked what I ate.

I recommend everyone tracks what they eat. Even if it is just for a few weeks. The results will be shocking. We all underestimate how many calories we take in. You will also probably be horrified about how much sugar you consume. Healthy eating is hard. I was horrified that I was doing the classic mummy thing of allowing myself chocolate because I deserved it after a hard day. What I really deserved was to respect my body and not to load it up with sugar everyday. One day I had consumed over 100 grams of sugar. The recommended daily allowance is 30 grams!  MyFitnessPal or Lose It! are great apps for your phone to make tracking easy. You can also find out if you are having enough protein, fibre and carbs.

2: I exercised.

There are two kinds of people in this world: those who exercise and those who lie and say they have no time. Don’t be the latter. I love Fitness Blender and PopSugar. Both are on YouTube. Saying you hate exercise is like saying you hate food. You just have to find the kind that you like. The amazing Joe Wicks does Fit in 15. Excellent fifteen minute cardio workouts. You can forty-five minutes a week. Everybody can.

3: I made little lifestyle changes.

I gave up having sugar in my tea. Yes, I hated it at first but my taste buds changed and now I hate the taste of sugar in tea. I also made sure I upped my veg and fruit intake. Five-a-day is a minimum.

4: I stayed active.

The school run helps me to stay active. That and running around after my toddler. Walk more, do more housework or even just dance in the kitchen. Sitting down a lot leads to an early death.

5: I educated`myself.

There is a wealth or resources to help you stay healthy and fit. The NHS.co.uk has a huge amount of information about losing weight and getting fit. YouTube.co.uk has every kind of exercise video you can think of, plus talks on health. I love Women’s Health magazine and I also listen to podcasts. Channel 4 also have a great series called How To Lose Weight Well. It is important to keep looking for inspiration and new things. Losing weight and getting fit is only the beginning. Staying fit and heathy is just as hard.

I will share more things that inspire me and help me on my way to wellness. Good luck and please feel free to get in touch. I am on Twitter @Balavage or @Frostmag

Please note I am not a doctor or a medical professional. This article is about my experience.

In Search of Wellness | Catherine Balavage’s New Health Column

healthy eating, food, mushrooms, broccoli , It started with abject fear. The radiologist would not meet my eye. They were all smiles when I first arrived. I have had scans before and I know, without a doubt, that this time they have found something. When I go home I tell my husband they found something. He tells me I am being silly but I saw it in the radiologists eyes.

It is a week until the doctor calls me with the results. They have found nodules on my thyroid. I had told the doctor about my persistent sore throat many times. ‘I am going to be alright though?’ I ask the doctor. I cannot tell you that she replies. Everything feels very real. All I can think of is my two little children.

In another three weeks I have more tests and another scan. The consultant decides that they are not worried after all. I feel like I can breathe again. The weight of burden being lifted makes the world even brighter than before. But then I feel angry at myself. I have taken my body and my health for granted. I read an article in a newspaper that having sugar in your tea increases your risk of cancer. I rarely have a soft drink but I love chocolate and in July 2019 I took two sugars in my tea.

When this happened I was overweight. Not by much, but enough to make me worry. I have since lost a stone, stopped taking sugar in my tea, exercised frequently, and improved my diet. There was a huge difference in every aspect of my life. After I cut out sugar a lot of people told me my skin looked amazing and I was glowing. I stopped having those awful sugar crashes. You do not realise how awful sugar and caffeine makes you feel with the constant highs and subsequent crashes.

I have started this column to talk about my progress. Not just the weight loss but the improvement that happened to my health. The highs and lows, along with my relapses.

In November I had a medical emergency that required urgent surgery. I almost died. A few weeks after the surgery I got severe pneumonia in both lungs and ended up going in and out of hospital. The past three months have been the worst of my life but I refuse to let it break me. This column will cover everything about wellness as I become the fittest and healthiest I have ever been. From healthy eating, exercise and meditating; if it is about health I will cover it and give you the low down. Here goes.

Free Poetry Book To Celebrate National Poetry Day

poetry, poetry book, poems, women authors, Scottish writers, poetry book, female writers,Today is National Poetry Day and to celebrate you can get a copy of What Do You Think? A collection of poetry from Catherine Balavage, Frost Magazine’s owner and editor-in-chief. One of her poems is below.

 

Loved person

Broken promises I knew you could not keep
You only ever tried to love me and in gratitude I lay at your feet Because I was in love too, but my love was different

My love was the notion of life, a good one
All I wanted from ear to ear; a smile from my own mouth
It did not work
You loved me so selflessly I could not leave
Although I know now it was only through your love for me that I loved you You lost your own identity
You chose mine but I wanted mine to keep

Still. Here I am
This time only crying at your ever loving feet
I owe you too much to leave
So for the rest of my life. If I never find the courage I will be the living, loved dead
Even though I see
Your love in an otherwise cruel world binds me Forgive me. I doubt for all that I was ever worthy

 

Get your free copy of What Do You Think? now.

My Writing Process – Morton S. Gray

I am a published writer living in Worcestershire, UK with my husband, two sons and tiny white dog, Lily. I wrote my first novel when I was fourteen. It was a swashbuckling seafaring adventure, complete with galleons, cannons and a dashing hero. The story was heavily influenced by the Errol Flynn films I used to watch with my grandmother on Sunday afternoons. I got swallowed up after that by the education and work system and didn’t write much more than reports and meeting agendas for many years.

Starting to write more seriously when I was taking a break from work due to ill health, I took lots of writing courses and began to shortlist in writing competitions. Then in 2016, I got my publishing break, I won Choc Lit Publishing’s Search for a Star competition!

I have had three books published by Choc Lit so far – The Girl on the Beach, The Truth Lies Buried and Christmas at Borteen Bay, these are all romances with a mystery to solve and set in my fictional seaside town of Borteen. I am promoting the three Borteen Bay series while I finish my next books.

I write almost everywhere I go the old-fashioned way with notebook and pen – cafés, appointments, waiting for trains. I have piles of notebooks filled with stories. I generally prefer to write away from home, as I get too distracted by things that need doing in the house and, of course, by the dog. At least writing longhand in this way, the first time I put the words onto my computer it acts like a first edit of the manuscript.

My genre is romantic suspense, but I usually get so carried away with the mystery part of the book that I have to catch up with the romance when I’m editing. I don’t plan, I just write, that way the novel writing process is enjoyable for me as I don’t know what is coming next. My novels appear to naturally evolve. I read a book called Big Magic by Elizabeth Gilbert (the same person who wrote Eat, Pray, Love) and in it she talks about ideas and stories floating in the ether waiting to download to a receptive person and this is truly how it feels when I’m working.

I love writing, but with a teenager doing exams, a dependent mother, a husband who works abroad and a demanding dog, I often struggle to find time to myself (hence the haunting of coffee shops!). Nothing can compare to the feeling I get when the words are flowing and I get very twitchy if I haven’t had space to write.

For aspiring writers I think the most important thing is to write a story that sings to you, because that will allow you to write a story that sings to your readers too.

 

Biography for Morton S. Gray

Morton lives with her husband, two sons and Lily, the tiny white dog, in Worcestershire, U.K. She has been reading and writing fiction for as long as she can remember, penning her first attempt at a novel aged fourteen. She is a member of the Romantic Novelists’ Association and The Society of Authors.

Her debut novel The Girl on the Beach was published after she won the Choc Lit Publishing Search for a Star competition. This story follows a woman with a troubled past as she tries to unravel the mystery surrounding her son’s new headteacher, Harry Dixon. The book is available as a paperback and e-book.

Morton’s second book for Choc Lit The Truth Lies Buried is another romantic suspense novel, The book tells the story of Jenny Simpson and Carver Rodgers as they uncover secrets from their past. This book is available as an e-book, paperback and audiobook.

Christmas at Borteen Bay is Morton’s first Christmas novella. It is set in her fictional seaside town of Borteen and follows the story of Pippa Freeman, who runs the Rose Court Guesthouse with her mother, and local policeman Ethan Gibson, as they unravel a family secret as Christmas approaches.

You can catch up with Morton on her website www.mortonsgray.com, on

Twitter – @MortonSGray, her Facebook page – Morton S. Gray Author – https://www.facebook.com/mortonsgray/ and 

Instagram – https://www.instagram.com/morton_s_gray/

Purchasing links for The Girl on the Beach at http://www.choc-lit.com/dd-product/the-girl-on-the-beach/

Purchasing links for The Truth Lies Buried at http://www.choc-lit.com/dd-product/the-truth-lies-buried/

Purchasing links for Christmas in Borteen Bay at https://www.choc-lit.com/dd-product/christmas-at-borteen-bay/

The Mummy Bloggers Book Review

Mummy bloggers are huge now. While motherhood used to be a solitary business, the internet has allowed thousands of mothers to write about their experiences and, in some cases, make money while they do so. The term ‘mummy blogger’ can be used in a negatory way, but, hey, there is sexism everywhere. 

The Mummy Bloggers by Holly Wainwright is an outstanding book. She writes her characters so vividly, you really feel like you know them. I raced through this book as quickly as my children and work commitments would let me. It has great pace and the twists and turns keep you guessing. The book is so relevant and smart. Definitely one of my favourite books of the year. It also has a positive review from You magazine editor Jo Elvin on the cover and she has impeccable taste. A must read. 

You can read about Holly Wainwright’s writing process on Frost Magazine tomorrow. 

 

Elle Campbell is a glossy, lycra-clad mum with washboard abs, a ten-year plan and a secret past.

Abi Black has quit sugar, moved to the country and is homeschooling her kids.

Leisel Adams slogs away at her office job each day before rushing home, steeped in guilt, to spend precious moments with her kids before bedtime.

All three share a label that they simultaneously relish and loathe: mummy blogger. And when they are nominated for an award with a hefty cash prize, the scene is set for a brutal and often hilarious battle for hearts, minds-and clicks. As the awards night gets closer, their lies get bigger, their stunts get crazier – and some mistakes from the past become harder and harder to hide.

 

The Mummy Bloggers is available here.

My Writing Process | Deborah O’Donoghue

sea of bones author , Deborah O’Donoghue,How I write.

I tend to be inspired by theme and place, and then characters and situations start to come to me. I write scene by scene, then I go back, layering in descriptions and character information.

A bit about you. 

I live in Brussels at the moment, which is a fantastic city, really international. I grew up on the south coast of the UK and always wanted to write and tell stories. I was very into theatre and acting as well, but I soon realised you had more creative control if you were writing. My parents encouraged both my sister and I along these lines; there were always books in the house, Dad would make up silly rhymes at the dinner table, and Mum spent hours typing up my stories before I learned to do it myself.

What you have written, past and present.

I wrote lots of stories at school and had great teachers who were kind enough to put them into the school library! Aged eleven, I sent a manuscript to Faber and Faber. It was about a gang of kids and a brother in the army and something to do with the Ministry of Defence, so I guess thrillers are in my DNA! A kind editor at Faber wrote me a letter with some excellent tips!

At university I adapted a short story by Muriel Spark into a play and took it to the Edinburgh Festival. I had a brief exchange with the Dame herself, to get permission. I contacted her through her agent and she lived in a farmhouse in Tuscany which seemed enchanting to someone who’d grown up on a British housing estate. It was really exciting and inspiring!

I went into teaching, which I loved, but it was so all-encompassing I only really had time to write short stories. So that’s what I did. I was shortlisted in a Commonwealth Broadcasting competition for a flash fiction piece.

In 2015, I left my job and moved to Brussels to be with my partner. I decided it was time to put my money where my mouth was and sit down and write a novel.

What you are promoting now. 

Sea of Bones – my debut novel. It’s out on 1 July 2019. It’s a psychological thriller with a political backdrop and a strong female protagonist, set in Scotland as well as taking in London, Manchester, Liverpool, and Wales! I’m really lucky it found such a good home with Legend Press, and now I’m working several ideas for a follow up. I’ve a sequel in mind, but also two other thrillers – one set between the UK and Spain, and one about the entertainment industry.

What is your process of writing?

I try to write every day, for three or four hours at least. I do some exercise in the morning, then I usually go out to write because if I’m at home I get distracted by chores. There’s a wonderful café near me overlooking some lakes and I go there and they are very kind to me. It’s lively, which I like – a bit of stimulation. I tend to edit as I go, which many people say is bad practice, but my inner critic is too loud for me to ignore.

When I started, I put out a call to published friends to see if any would be prepared to have coffee occasionally and share their wisdom. I was amazingly fortunate that Rosie Walsh responded and ever since we have sent each other writing regularly, encouraged each other and helped solve each other’s plot issues. It’s easier solving someone else’s problems than your own!

Do you plan or just write?

I do plan. I spend enough time looking at a screen, so I have a physical whiteboard, covered in post-its of different colours for different plot elements, with scribblings and ideas for scenes. But the plan changes as I write. As you get to know the characters in situ, you realise you need to add scenes in, move things around and so on.

What about word count?

I try not to worry about word count although when you’re up against a deadline you do have to take that seriously. It obviously feels good when you’ve written a decent amount in a day, but so much of the work of writing is research and thinking that being obsessed by word count can be counter-productive.

How do you do your structure?

I’m interested in the theory of writing and I like form to reflect content. I compare what I’m doing to things like Blake Snyder’s beat sheet. I’m also re-reading The Way of the Writer by Charles Johnson at the moment. But sometimes the theory can make you freeze up, if what you’re doing doesn’t seem to fit. It’s important to see how other writers do it and what they can get away with. That can free you back up again.

What do you find hard about writing?

I’d already had a career in education where there’s a clear pathway, so it’s quite disconcerting entering a new industry and feeling your way, understanding how it works. In teaching you get immediate feedback on what you’re doing, from classes as well as colleagues, so it’s quite a change learning to wait and be patient. What else? For me, it takes sustained periods of concentration and investment to really get going, so it’s hard chopping and changing and combining writing with other tasks, but that’s just life. Maintaining confidence in your vision and balancing that with listening to others’ views can be difficult too, but I’ve found I really enjoy picking my way through other’s opinions on what I’m doing, working out what I agree with and what don’t. It’s a great way to find your voice.

What do you love about writing? 

I love words. I love that you can create atmosphere with words and that they have a feel of their own. Zenith, peak, high point, summit – they have their own sound and shape and feel within a sentence. Plus, it’s wonderful doing a creative job, where I get to meet and talk to people and research and learn about all sorts of things. Being a teacher was very rewarding but it meant having my day divided into little blocks and not being allowed to leave the premises even for breaks or lunch, so it’s a complete privilege managing my own time.

Advice for other writers. 

There’s the all-important one, which is . . . write! But also read of course. More practically, if you want to be published it’s important to learn about the industry, network (which can be anathema I know, as many writers are quite solitary people!) and put your writing in front of others and hear what they say. Attending writers conferences and meeting agents and editors is a good way to do it because you can get lots of advice from different people all in one go.

 

Deborah’s debut novel Sea of Bones is out on 1st July.

I was Abused & Called a Bitch For Travelling in London With my Children

traveling in london while pregnant, traveling in london with pram, traveling in London with baby, with child, London, tube, step free access, babyonboardbadgetravelinginpregnantwhenpregnant
Traveling in London is not fun for anyone. With children it is even harder. I have previously written about the hell off traveling with children in London but today things got a whole lot worse. On the way back from an important appointment I got on a bus. There was a wheelchair user (who should always be given priority, and I always do) and then space for the pram. There was an older woman sitting there and I asked her to swing her legs round. I was worried I would get her toes.

She ignored me so I asked again. After the third or fourth time she looked at me, pursed her lips and shook her head. At this point a person on the bus told me this woman had just fallen on the bus. Okay, I said. I did not know that. I began to get off but the wheelchair user kindly moved further back so I could fit my pram in easily.

What happened next was truly shocking.  One woman had got up and was trying to help. Which is fine. But there was an older man who kept telling me to get off the bus. As well as older woman. The both started abusing me saying I should not be on the bus and that in their day they walked everywhere. The man said I should get off and run behind the bus and get some exercise. The women (who was separate from the man) was saying the same thing. I told them I had a right to use public transport and they had no idea how hard it was traveling in London with a pram. They continued to shout and abuse me. The woman who was on her feet and initially tried to help got very domineering when the bus moved off. I had to reach out and stop my four-year-old from falling over. She told me ‘look after my son’ and ‘go sit down’. While doing this she actually grabbed me and tried to push me in the direction of the seat.

When I told her I could look after own son she got offended and told me she was just trying to help. I told her she was a good person and thanked her as I did not want to escalate the situation. I told her I did not need anymore help.The wheelchair user needed to get off and I moved the pram and apologised to him and his carer for the uncomfortable experience, They were really lovely.

The man kept aggressively calling me a bitch. The older women said in her day they folded the pram up. All well and good but my 1-year-old was in the pram. Did she want me to juggle the children all the way? The man continued to abuse me, telling me to walk, calling me a bitch over and over. I told him to stop calling me a bitch or I would call the Transport Police and report him. The third woman who initially had tried to be helpful kept telling ME to be quiet even though I begged the two other people to stop talking and let it go. The third woman ended up getting off. They continued to abuse me and call me a bitch until my son started to cry. Only then did they stop. My son told me he was sad. I comforted him and told him everything was okay.

This is not okay. I was bullied and abused by three people in front of my children. I had a hellish journey getting there and only had a short time before I could give my son a quick lunch and then get him to nursery on time on the way back. We can do better than this London. We are better people. I wished the people abusing me love and light in their lives because I refuse to contribute to the pain and suffering in this world. I apologised to the woman who had fallen. I want love in the world, no hate. We can do better. We can be better. Our children are watching us.