Jennifer Hanway

Helping You Live Your Best Life Through Nutrition, Fitness and Wellbeing

Jennifer Hanway is a Holistic Nutritionist, Bio Signature Modulation Practitioner and Certified Personal Trainer, originally from London but now living in Newton Centre and working in Back Bay, Boston.

Filtering by Category: Self Care

Do You Pick and Choose Your Healthy?

Admission: I do. 

Well, I did until the beginning of this year. I'll happy eat super clean 99% of the time, workout 5-7 days of the week, get great sleep, meditate, drink green juice and take all of my supplements. 

After years of living this way, and working hard to improve my health and the health of my clients all of these things come pretty easily to me, and I love living this way and the way it makes me feel. 

But 2016 has seen me cleaning out the basement of my health, so to speak. This year Husband Hanway and I finally found a Primary Care doctor we love (at The Marino Centre for Intergrated Health in Cambridge, MA), and I undertook my Annual Physical, and a long overdue OBGYN visit. 

I'm blessed that everything came back as normal, and all my bloodwork came back within what I call the 'thriving', not just 'survivng'  ranges (as part of my work as a Bio Signature Practitioner I can read and decipher bloodwork, but its always nerve-wracking when its your own). 

A routine eye exam came back with slightly awkwardly shaped optical nerve (who knew this was a thing), and as I have a family history of diabetes and glaucoma, I had to go back for a further test. Again, I'm so grateful this came back negative for glaucoma, but had it not it would have been detected early enough to take positive action. 

I always recommend my clients to take care of all of the annual/bi annual routine screenings: bloodwork, OBGYN, eye exams, dental exams, etc. By being proactive you open up a much wider range of options for treatments if needed, and when you find the right healthcare team you will be pleasantly surprised that not all conventional medical practioners are against a holistic viewpoint, and some of them even promote it (my PCP recommends Aryuvedic herbs and meditation to help improve my gut health - how awesome is that)! 

Talking of dental, as some of you may know I will be undergoing some major dental surgery in November. I have 4 wisdom teeth that need to come out, and two teeth that have root canals that need to be removed completely (the holistic health point of view is that root canal teeth should be removed for health). I'm working with an amazing Biological Dentist at Groton Wellness. I'll be unable to eat solid foods for a couple of days, definitely not able to workout for a few days either, and will be dribbling and have gauzes in my mouth. Definitely not a good look! 

But its my health, and if I am serious about achieving optimum health and longevity for both myself and my clients, I have to do the unsexy stuff. The boring, uncomfortable and very occasionally painful stuff. Whilst drinking a green juice, obvs ; ) 

Where do you pick and choose your healthy? Do you religiously run every 30 minutes, but can't give up that one a day Diet Coke with lunch? Are you the model of health and fitness during the week, but have a weakness for beer and pizza at the weekends? Or is managing your stress your downfall, and sitting down to meditate sounds like torture?

Perhaps you are like me, and are great with the small stuff, but neglect the big stuff due to fear and apprehension?

Comment below and I'll give you suggestions on how to change your wellness challenges into your wellness strengths.

 

 

The Nitty Gritty of Goals

So here it is, January 1st, 2016. I love a clean sheet, a fresh start, and a opportunity to learn and grow, develop and improve. Some of my resolutions (developed from my 'Core Desired Feelings' ) are to have more energy, reduce my inflammation, cultivate a yoga practice, and forgive myself and others more. If you have read my previous post on 'Setting Goals with Soul' you will know I'm a huge fan of goal setting and wanting to improve your health and happiness, so I've detailed below the process I use with both myself and my clients for goal achieving.

1) Work Backwards

Where do you want to be with your wellbeing on December 1st, 2016? Rocking a little black dress, hosting a healthy dinner party, celebrating the marathon you ran, or relaxing on a yoga retreat in Guatemala? Identifying some BHAG's (Big Hairy Audacious Goals) should make you feel a little nervous and a little excited at the same time - think good butterflies!

Setting these goals gives us a destination for the journey, and once we have a destination we can start plotting out the journey...

2) Chunk the Journey

Let's start to make this journey more manageable. If you are holding an extra 30 pounds, rocking that little black dress may seem a little far fetched. If you've never run a 5km, but completing a marathon is your goal, you may feel like giving up before you even lace your sneakers. But by setting mini goals and mini milestones it makes the process seem less daunting, and maybe even fun!

I like to use each quarter of the year as my mini milestone, so I look at what I need to achieve by the end of March, end of June, and the end of September, to get to where I want to be by the end of December.

Chunking the journey also gives us reason to celebrate our successes along the way, which is going to keep your more motivated and more compliant than waiting 12 months to give yourself a pat on the back!

3) How to Get There

This is the nitty gritty of goal achieving, and my favorite part of the process (I LOVE to plan and organize)! When I work through this process with my clients I help them break down their wellbeing into four components:

  • Nutrition
  • Fitness
  • Healthy Lifestyle
  • Self Care

From here we look at another process called 'habit layering'. Habit layering is a wonderful tool as it provides a managable structure to create healthy habits. When we try and change everything all at once it becomes too overwhelming, and we are more likely to throw in the towel. Healthy habit layering is the process of introducing one new habit a week from the catergories above and implementing 'Action Steps'. For me the most important part of this process are the Action Steps as they are the concrete strategies to achieve the goals.

For example, if a client's goal is to lose 30 pounds by the end of the year, her first week of habit layering may look like this:

Component

What Action Step
Nutrition Increase intake of Fruit and Vegetables Sign up for local farm box delivery
Fitness Find a Personal Trainer Research gyms in local area and book at least one trial session
Lifestyle Meet people who are interested in healthy living Find a healthy living Meetup group nearby
Self Care

Increase hours of sleep Set regular bed time of 10.30pm

Creating these tables every week, on a month by month and quarterly basis quickly adds up to so many healthy habits that it cant fail to create change! It designs a wonderfully simple roadmap to follow to guide you through the journey to wellness to the place and person you wish to find at the end of the year.

I love working through this process for both myself and my clients, and I'm excited to be facilitating this both online through my Pop Expert Sessions, and through my 'Real World Wellness' workshops for those of you in Boston.

If you plan to make 2016 your healthiest, happiest year yet I have an amazing goal achieving package to give away!

Comment below to win a copy of my favorite book about goals and desire: Danielle LaPorte's 'The Desire Map', A Pop Expert One to One Healthy Goal Setting Session with me, and a ticket to my Real World Wellness: Goal Setting Workshop for those of you close to Boston.

To enter just comment below with one of your health and wellbeing goals for 2016. Not only will you be entered into the giveaway, I will also respond to all comments with an Action Step for you to take to help you reach your goal.

The winner will be picked at random and will be notified by email by 1/7/2016.

Wishing you all the healthiest, happiest 2016!

 

 

2016: Your Healthiest, Happiest Year Yet!

I love goals. I love fresh starts and new challenges. I love the beginning of a New Year! I’m seeing a lot of negativity on social media around New Year’s Resolutions, and it makes me sad. Of course I am of the opinion that healthy habits should be sustained year round, but what is the harm in wanting to improve your life and become a better version of you? In my opinion that should be celebrated, whether the catalyst for you is the start of a new day, new week or new year.

I’ve always been a big fan of goal setting, and when I moved to the US nearly 3 years ago it was a perfect fresh start for me to take my career to the next level. And I had time, plenty of time. It took six months from my arrival to being granted my Green Card, so I had plenty of time for goal setting and planning!

I wrote huge lists, and guided by Jack Canfield’s book ‘The Principles of Success’, gave my goals clarity, detail and a completion date. And then sat back and felt completely unmoved.

Don’t get me wrong, my goals were pretty awesome: write for a fitness magazines, work for the top studios in the area, build an online business, keep a client base in the UK, look great in a crop top, all exciting and certainly achievable. But it felt like a ‘to-do’ list, endless chores rather than a guide to building an exciting and valuable life.

Enter Danielle LaPorte. I had first heard of Danielle’s work via Brene Brown, via a goal setting workshop I had been a part of with the UK Lululemon team. I downloaded Danielle’s book ‘The Desire Map’ via Audible, and got to listening. And it changed everything.

‘The Desire Map’ turns goal setting on its head: it switches the focus from what you want to achieve to ‘how do you want to feel’, and it that though process is the game changer. 

As part of the process you are asked to define your ‘core desired feelings’, two of mine were ‘authentic’ and ‘of service’. Defining these helped me to pinpoint my goals with more depth of feeling, the goal of writing for magazines was really my wanting to reach a wider audience to help more people improve their health and wellbeing, working for the top boutique fitness studios in the area was my desire to continue to learn and hone my craft. And the crop top? That turned out to be my wanting to ‘live authentic’, to live and breathe my message, in other words, to ‘practice what I preach’.

Danielle LaPorte’s work is still part of my goal setting practice, whether setting goals for myself, or when working with my clients to help them define what health and wellness means for them. If rocking 2016 is on your agenda I highly recommend checking out Danielle's work to create what she calls 'Goals with Soul'! 

dlp
dlp

If you would like to work with me on a one to one basis to set your healthy goals for 2016 I’d love for you to join me via Pop Expert for my : Real World Wellness Workshop: Setting Healthy Goals for 2016. 

This one to one workshop is perfect for anyone looking to improve their health and wellness in 2016, whether you are taking your first steps on the journey, or are looking for the next level in becoming your healthiest, happiest you.

During the 50 minute session we will cover the following:

  • Setting the goals you wish to achieve by 12/31/2016
  • How to break down those goals into segments of 3, 6 and 12 months
  • Detailed planning for the next 3 months on how to achieve those goals by using my four ingredients for the healthiest, happiest you: nutrition, training, healthy lifestyle and self care
  • How to ‘habit layer’ each week to make your goals manageable and enjoyable to achieve
  • Practical, real world advice to implement these habits
  • Accountability in the form of a private Facebook Group
  • Discounts on all of my Online Services throughout the year of 2016

To book the session please click on the link below, go to 'Book Now' and select the day and time that works for you. Once you have booked I will be in touch with more details about what you need for the session, and to get some information from you so I can be fully prepared to give you my best guidance.

https://www.popexpert.com/jennifer-hanway

But wait, there is more! I love goal setting so much that I have an amazing goal achieving package to give away! Consisting of a copy of the book that changed everything for me, Danielle LaPorte's 'The Desire Map' and a Pop Expert One to One Healthy Goal Setting Session with me! 

To enter all you need to do is post just one of your health and wellbeing resolutions in the comments below. The winner will be picked at random and will be notified by email by 1/7/2016.

Wishing you all the healthiest, happiest 2016!

Rest and Reset: The Importance of Less Stress, More Sleep

The holidays are a wonderful time, but they can often mean self care and sleep get a little neglected. With this in mind I wanted to draw attention to an old post that rings true especially at this time of the year...Isn't sleep a blessing?  Not only does sleep make you feel wonderful, it has some pretty amazing health benefits too: 

  • It helps to control weight and improves body composition (ration of body fat to lean muscle) in two ways. Sleep regulates the hormones that effect appetite, and when we don't get enough sleep our bodies produce more of the hormone ghrelin which in turn leads us to make poor food choices and consume more calories. Research studies have also shown that lack of sleep leads to less energy output, i.e. we are less likely to exercise (or even walk around the block) due to tiredness and lack of motivation.
  • It increases your ability to handle both mental and physical stress. Not only this but sleep lowers both blood pressure levels and the stress hormone cortisol.
  • It has a beneficial effect on our mood and our thinking. Not only does it make us feel happier and less worried (studies show a long term sleep deficit can lead to depression and anxiety) good sleep increases cognitive function, leading to better judgement, improved focus and less tendency to takes risks.
  • It enables cell repair throughout the body, important for both repairing muscles post workout (we are at our weakest state post workout due to the breaking down of muscle fibers, they will repair and get stronger whilst we sleep) and beautiful skin (repair at the cellular level results in less fine lines and wrinkles, and gives us a glowing, even complexion).
  • It decreases inflammation: chronic inflammation is the source of many diseases, including cancer, obesity, and heart disease. We all need some level of inflammation in the body to help heal and fight off infections, but when too much inflammation is present (this can be caused by a myriad of things, from stress to bad food choices and poor gut health) it can cause the immune system to malfunction, relating in auto immune conditions such as fibromyalgia, chronic fatigue and arthritis.

There are many simple ways to improve the quality of our sleep, below are five easy to implement health habits:

  • Introduce a caffeine curfew: for me this time is 3.30pm, for others it may be later or earlier, depending on your tolerance for caffeine. If you find your mind racing the minute you close your eyes start moving your caffeine curfew back by half an hour to see if it helps. One of my favorite alternatives is the caffeine free Turmeric tea from Numi Organics:

Numi Organic Turmeric Tea Amber Sun

  • Get outside in daylight: as the days become shorter we can find ourselves not seeing the daylight hours. By taking just a 10-15 minute walk outside at lunchtime you can normalize your circadian rhythm, letting your body know it is time to ‘wind down’ when the sun goes down.
  • Ensure adequate magnesium levels: due to our modern diets and extra environmental stresses the majority of us are magnesium deficient. Magnesium is needed in over 300 metabolic processes in the body, and is vital for ensuring a restful nights sleep .
  • Do not take the phone into the bedroom! Use an old fashioned alarm clock, or if you must use your phone turn the wifi off and switch to airplane mode for good measure. The electrical signals will have a negative impact on quality of sleep, even if you do not wake up. I love to use a daylight alarm clock for the most gentle, natural way to wake up:

Philips HF3500/60 Wake-Up Light

  • Consider supplements for sleep: they are many natural supplements available that can help aid sleep, my favorite is a product called RestoREM from the Poliquin Group. RestoREM contains the nutrients 5-HTP, Phenibut and melatonin and to improves serotonin levels, resulting in better sleep patterns to leave you feeling refreshed and energised when you wake up.

The Poliquin Store

Sweet dreams everyone!

The information and materials provided in this blog are to support and assist people who are looking to improve their health and wellbeing I understand that all new dietary/supplements/ exercise programs should be undertaken after consultation with a medical doctor. Jennifer Hanway is not responsible for any injury or illness sustained whilst following the information in this blog.

Stop Drop and Meditate: We No Time Because We Have So Much Time

This week's 'Stop, Drop and Meditate comes with a personal message. I'm finding that due to the 24 hour access to the internet, books, podcasts and other resources, I actually make less time to focus on a task. I can do it at any time, and so it tends to melt into the ether of my day with no structure and focus. For example, I can meditate at any time. Anywhere (well, within reason, I'm not sure my clients would be happy if I closed my eyes to focus on my breath whist spotting their back squat or in the middle of a nutrition consultation), in any manner I choose.

Except I struggle with this open ended time. It gives me too much choice, and too much time to make other things a priority (read: excuses). I see huge value in scheduled workouts, workshops, online tutorials and the such, as it makes the practice concrete. You can clear your schedule, put it in your diary. Make it a priority and give it the time and attention it deserves.

Which is why every Friday at 3.30pm I'm encouraging you to meditate along with Charity and I. If you can't make it 3.30pm, decide to check the blog at 6.30pm. Or 9.30pm. Or Saturday morning (you get the point). Just schedule it in your diary as you would a work meeting or group exercise class. Then just show up.

https://www.youtube.com/watch?v=J1DVU3Y_ahs

For more information on Charity and Meditating Together check out her daily meditation affirmations, inspirations and education posts on:

Facebook: Meditating Together

Instagram: @meditatingtogether

Twitter: https://twitter.com/meditating2ther

Email: meditatingtogether@gmail.com

YouTube: Meditating Together

Periscope: @meditating2ther

signature
signature

How to Stay Well in the Winter

This article was originally posted last year, but with a lot of my clients coming down with the flu, I thought I should share with you all again! 

It happens to us all (even us wellness professionals). The leaves begin to fall from the trees, the temperature drops, and we start to feel the beginnings of a cold or even the flu. Sore throat, earache, headache, tiredness, and even stomach flu are all prevalent at this time of year. Below are my 5 top tips for stopping winter illness in its tracks, or for fending it off altogether!

Look to Your Gut Health

Did you know approximately 70 % of your immune system is located in your digestive tract? All 2, 000 square feet of your intestinal lining has a permeable layer that is permeable to nutrients but blocks bad bacteria. When this mucosal layer is compromised in any way (by stress, illness, infection, antibiotic use, food allergies or intolerances), food particles can escape into your blood stream. The body sees these particles as ‘invaders’, and will set off an autoimmune response to fight back from what it sees as a threat. This auto immune response can manifest in the body in many different ways, and if you struggle with chronic tiredness, or a lowered immune system , looking to improve your gut health may be of benefit to you.

Some simple steps to improve your gut health can be to eliminate trigger foods from your diet (wheat, gluten, dairy, sugar, soy, caffeine), to rebuild the lining of your intestinal tract and replace the healthy bacteria by using the following Poliquin Group supplements:

  • Proflora Excellence DF Caps
  • Megabiotic SP
  • L-Glutamine

Take Extra Care of Your Day to Day Wellness

Getting enough sleep, drinking plenty of filtered water, mitigating stress, and eating 7-9 servings of veggies a day, lots of lean protein, healthy fats and targeted clean carbs - all of these things can be underestimated in the fight for health at this time if year. Your body needs even more support in the winter months, so giving it the fuel and rest it needs to fight off infections is a huge part of supporting your immune system right now.

We also tend to veer towards warming comfort foods at this time of year, and our veggie intake may go down as we move away from salads to hot foods. A great way to mitigate this is to turn to soups and stews, and roast big batches of the delicious seasonal vegetables available at this time of year, such as squashes, carrots, kale and fennel with coconut oil and salt and pepper.

Cut the Caffeine

As we begin to feel tired and lethargic due to the seasonal change and reduction in daylight hours, we may be tempted to reach for the coffee cup a little more than usual. However, adding in more caffeine (even the low acid, organic coffee that I recommend) to an already depleted immune system and stressed adrenal glands may be the proverbial straw that breaks the camels back. When your adrenals are already stressed they will struggle to cope with the extra cortisol produced by the caffeine in the coffee. Unfortunately, the only time we can really drink coffee without negative health implications for our adrenal glands is when we are feeling fit, well and energetic!

Also caffeine can have a drying effect on your mouth and throat, which will only compound the sore throat and earache prevalent with winter illness. This is a great time to turn to caffeine free herbal teas which will both hydrate you and benefit your health. I love Numi teas which are available from Amazon as an alternative to coffee.

Numi Organic Turmeric Tea Amber Sun - 12 Tea Bags

Change Your Training

‘Overtraining’ at this time of year can also have a negative impact on our immune system. If you are beginning to feel unwell (or are having a busy, stressful week), you may wish to look at bringing down the volume of your training, and upping the intensity. This means utilizing a  strength based training phase for 4-6 weeks, in which you would lift heavier weights (upping the intensity), for less repetitions (lowering the volume).

Take Targeted Supplements

As a Bio Signature Practitioner I always recommend everyone to take at least a basic stack of foundation supplements (Vitamin D, Magnesium, Multi Vitamin, Fish Oil and a Probiotic). However at this time of year we can look to smart supplementation to support our immune system and get us back to full health in record time.

For general immune support at the change of seasons I like to add in the following (all products mentioned here are available through the link below):

  • Immutaki, a concentrated extract of 7 mushroom extracts that support cellular defenses and a healthy immune response.
  • Uber C, a Vitamin C supplement available  in capsule or powder form, best taken post workout.

At the onset of illness:

  • Immungraphis, a blend of asian and Ayurvedic herbs and antioxidants that promote a healthy immune response and especially support upper respiratory, liver, and immune system health.

Poliquin Group Supplements:https://main.poliquinstore.com/?___store=usw&acc=cd00692c3bfe59267d5ecfac5310286c

The information and materials provided in this article are to support and assist people who are looking to improve their health and wellbeing. All material is advice, opinion and recommendation, and you are under no obligation to follow the advice provided.It is not intended to be a replacement for diagnosis and/or treatment by a medical doctor. All new dietary/supplements/ exercise programs should be undertaken after consultation with a medical doctor.

Reader Q & A: Healthy Holiday Travel

Dear Jenny, I am traveling over the holidays and know that eating healthy in airports and hotels can be a struggle. Could you make some suggestions on how to stay on plan while away from home?

Thank you, Whitney

Hi Whitney and thank you so much for reaching out! I'm sure a lot of readers are facing the same challenge this week, so thank you for your question.

So, airport food is not as bad as it used to be. However, that really depends on which airport and where you are flying in and out from, for example, Boston's Logan domestic departures has some great healthy options, including Epic Bars, (also available from Whole Foods) which  I consider to be a 'real protein' bar, and are definitely one of my travel go-tos.

Epic Bars

Most airports also have nuts, go for plain, unsalted and raw to avoid the inflammatory oils used in the roasting  process, and the salt will also mean you will hold extra water whilst flying. Also you should be able to find at least apples and bananas at the airport for the vitamins and minerals.  Grab a green juice and a coconut water, as well as a couple of liters of water to keep you well hydrated in the air, and feeling great when you land.

Another great real protein snack that I like and that is super portable is Krave Artisanal Jerky (also available from Whole Foods).  Unlike other jerkys that can contain gluten, artificial flavorings and nitrates, Krave uses domestic meats and all natural ingredients. My favorite is the Turkey, Chardonnay and Thyme, but all of the flavors are pretty delicious!

Krave

My third portable protein option is a great protein shake. I don't recommend whey or soy proteins, so the best option is a vegetarian protein such as rice or hemp. My two recommendations are Primal Clear 3.0 and Proveg, both available from the Poliquin Group. Throw in a scoop of their Espresso Wellness Greens powder too, adding the benefits of over twenty servings of fruit and vegetables. Make shakes easily on the go and in the hotel room by taking a blender bottle with you too.

Another travel must have for me is a bag of gluten free oats. Most hotel rooms have some kind of device for boiling water, so you can make hot oatmeal by filling the hotel room coffee cup with a scoop of oats, and covering in hot water for five minutes, or until the water has absorbed. I love adding the aforementioned Espresso Wellness Greens to this too for a delicious chocolate flavor.

If swinging by a supermarket on the way to the hotel is an option stock up on apples, bananas, any whole, uncut seasonal fruits and pre cut veggies (such as carrots, cucumber, bell peppers), etc, that you can keep in the hotel room refrigerator.

Lastly, my four other travel essentials are non food related, but I don't travel anywhere without them!

Numi Teas: try the Tumeric or Mint teas if you have overindulged, and as a better option than the super acidic hotel room coffee.

Bucky Eye Mask: the best eye mask I've ever tried. Hotel rooms can be full of LED lights which can disturb sleep, so an eye mask is good insurance for a restful night.

Woodlot Candle: Woodlot offer a selection pack of candles, the small size is perfect for slipping into hand luggage, and help you feel at home in a strange place. For rest and relaxation chose the Rekindle scent.

Wind Down:perfect for stressful travel, being away from home, and family gatherings, this chocolate flavored chewable from the Poliquin Group can be taken when you are feeling harassed or overwhelmed, and has an instant calming effect.

I hope this helps Whitney!

Stop, Drop and Meditate: Post Workout Meditation

Every Friday I am going to be helping you to 'Stop, Drop and Meditate' with the help of Meditation Expert (and wonderful friend) Charity Collier. This week's guided meditation is perfect for when you have just finished your workout. Training can cause a raise in cortisol (the stress hormone) which is great for giving you that push when you are sprinting on the treadmill, hitting that punchbag, or PR'ing your Deadlift, but for both our health and our body composition we want to bring cortisol levels down as quickly as possible once we have finished our session.

So what are you waiting for, lets 'Stop, Drop and Meditate' with Charity!

[embed]http://https://www.youtube.com/watch?v=cFmDVUb2JG4[/embed]

For more information on Charity and Meditating Together check out her daily meditation affirmations, inspirations and education posts on:

Facebook: Meditating Together

Instagram: @meditatingtogether

Twitter: https://twitter.com/meditating2ther

Email: meditatingtogether@gmail.com

YouTube: Meditating Together

Periscope: @meditating2ther (Every Wednesday I do a live meditation on Periscope at 9pm EST)

 

 

Weekend Wellness Round Up 11/14 - Focus on the Well Summit 2015

Put the kettle on for turmeric tea and curl up in your cosy chair because its time for this weeks Weekend Wellness Round Up!

Read More

Weekend Wellness Round Up

Grab a coffee or a green juice and take a seat on the couch! Every Saturday I will be posting links to five of my favorite blog posts of the week in the fields of nutrition, health, fitness, wellness, beauty and self care to help you learn even more about these topics, and to introduce you to voices in the wellness sphere you may not have heard of... Amy Myers MD is a Functional Medicine doctor based in Austin, Texas. I have just finished reading her book, The Autoimmune Solution, and I learnt so much that I intend to implement in both my nutrition plan and that of my clients.

http://www.amymyersmd.com/2015/10/is-stress-damaging-your-gut/

Danielle La Porte is like the strong, feisty, no B.S. big sister I wish I had. I first came across her work in her book The Desire Map, which focuses on setting 'goals with soul'. I have followed her ever since, and love this post with Kate Northrup about a topic that definitely falls into the 'self care' category: money.

http://www.daniellelaporte.com/kate-money-interview/

Madeline Shaw is a fellow Brit who is having huge success in the UK and beyond. Her website is filled with beautiful photos and delicious recipes that prove that eating clean does not mean being deprived.

http://madeleineshaw.com/recipes/sweet-potato-fennel-and-chilli-stew/

Hip and Healthy is another website from across the pond that I have had the pleasure of guest blogging for in the past. I love this article addressing lower back pain as I find this is a common thread among my training clients due to their sedentary jobs.

http://hipandhealthy.com/the-10-minute-workout-to-ease-lower-back-pain/

And finally, a little weekend fun! Ben Greenfield is a personal trainer and author with extensive experience in the fitness and wellness industry. I love his podcasts and always learn something. This post however, is something a little different than Ben's usual material, and is best read in private!

http://www.bengreenfieldfitness.com/2015/10/how-to-increase-sexual-endurance/

Contact: jenny@jenniferhanway.com