Jennifer Hanway

Enliven Your Lightest, Brightest You

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 Tag: 2016

5 Simple Ways to Ease Post Workout Soreness

A lot of my personal training clients are ‘mentioning’ their post workout soreness after their sessions. These particular clients are in the middle of tough training phases right now, so a little muscle soreness is natural, but there are some simple things that can be implemented to help ease the pain! When a client asked how much soreness is natural I tell them that it differs from client to client and depends on the workout / training phase, and a little soreness up to 48 hours post training can be expected. A red flag for me is when the soreness is debilitating and affects everyday life, other overtraining signals can be lack of progress in the gym, disrupted sleep and feeling like there is ‘no gas in the tank’. At this point training should be reduced and strategies such as extra rest, yoga, and nutrition support should be implemented.

If there are no red flags then I ask them to implement the following, and may even bring them in an Anti Inflammatory Mango Smoothie if they are working extra hard!

Drink more water: I know this may sound obvious, but proper hydration can increase performance and reduce post workout muscle soreness. Ensure you are drinking water throughout the day, not just during and after the workout, and aim for at least 0.7 ounces of water per pound of bodyweight as your personalized water goal.

Train more often: this may sound counterproductive, but training large muscle groups at least 3 times a week can condition the muscles to hard training and eventually reduce post workout soreness. This is also why new trainees may experience more soreness than those more experienced, and why you may be more sore after a changing your workout. So hang in there - it gets better!

Warm up and cool down properly: boring, I know, but reducing muscle soreness starts even before your workout does. I ask my clients to walk, bike or row for at least 8-10 minutes (more if they have a desk job and are coming to me during their work day), then complete another 5 minutes of mobility work and dynamic stretching. Warming up has so many benefits, preventing injury, improving performance, preparing the mind for exercise, and reducing soreness post workout.  After working out I ask my clients to foam roll and stretch for as long as they can. If they are in a rush then I advise them to stretch post shower or in the evening before they go to bed. 

Take a cold shower: this is my favorite way to ease muscle soreness post workout, and can be really enjoyable once you are used to it! A cold bath or shower post workout increases circulation, bringing fresh blood to your muscles to help repair, lower inflammation and increase recovery speed. It also has the added benefit of tightening skin and giving you a great glow! If this is too much to bear try switching to a cold shower for the last 2 minutes after your hot shower.

Supportive nutrition and supplementation: if you are working hard in the gym your nutrition should support your efforts. Ensure you are well fueled before training (a mixture of protein, carbs and fat 60-90 mins before training is ideal), and a strategic post workout shake can give your muscles the materials for repair whilst lowering inflammation.

Turmeric (the active ingredient being curcumin) is a wonderful anti inflammatory, and can be use to great effect either in food or supplement form. One of my favourite functional foods is Inflam PX from the Poliquin Group, which contains turmeric extract (along with other anti inflammatory and healing compounds) that can be consumed on its own, or I like to add it to a vanilla protein shake. I recommend Inflam PX to all my clients if they get injured or after surgery, but it can also be used everyday to support hard training. 

You can also replicate this at home with my Turmeric Mango Coconut Protein Smoothie, which also contains collagen powder which is my go-to for muscle repair and ginger which also has anti-inflammatory properties: 

Anti Inflammatory Mango Protein Smoothie 1 scoop vanilla protein powder 1 cup coconut milk ½ cup filtered water ½ cup frozen mango ½ banana 2 teaspoons collagen powder 1 teaspoon fresh grated turmeric or turmeric powder 1 teaspoon fresh grater ginger or ginger powder Throw ingredients in a blender and blend until smooth.
Anti Inflammatory Mango Protein Smoothie 1 scoop vanilla protein powder 1 cup coconut milk ½ cup filtered water ½ cup frozen mango ½ banana 2 teaspoons collagen powder 1 teaspoon fresh grated turmeric or turmeric powder 1 teaspoon fresh grater ginger or ginger powder Throw ingredients in a blender and blend until smooth.

Anti Inflammatory Mango Protein Smoothie

1 scoop vanilla protein powder

1 cup coconut milk

½ cup filtered water

½ cup frozen mango

½ banana

2 teaspoons collagen powder

1 teaspoon fresh grated turmeric or turmeric powder

1 teaspoon fresh grater ginger or ginger powder 

Throw ingredients in a blender and blend until smooth.

Zucchini and Sundried Tomato Meatloaf Muffins

My breakfast of choice for all my clients (and myself) is a combination of high quality protein, good fats and veggies. This is going to guarantee a great start to the day, ensuring high energy, stable blood sugar levels and a revved up metabolism!

These Zucchini and Sundried Tomato Meatloaf Muffins contain some amazing macro and micro nutrients as well as being a great way to get an extra portion of veggies into your day without even realizing it!

The grass-fed beef is not only a great source of protein that will keep you satiated for hours, but contains the following health boosters:

  • Taurine - an amino acid that helps to lower the stress hormone cortisol (it facilitates the production of the neurotransmitter GABA, in turn helping your body to manage anxiety), encourages the body to metabolize fat so you can use it as an energy source (vital for a lean physique) and it protects the heart and lowers blood pressure.
  • Omega 3's and CLA - the 'good' fats found in grass-fed beef (not cereal fed), Both of these fats offer properties that can reduce inflammation and insulin resistance, help prevent CVD and high blood pressure and improve body composition.

Zucchini contains a high amount of potassium, a mineral essential for a healthy heart. It also has significant amounts  Vitamin A and beta-carotene, and the lesser known lutein and zeaxanthin, micronutrients essential for eye health!

A fun fact about tomatoes, botanically speaking they are a fruit, technically they are a berry, and legally they are a vegetable! Whatever you call them, when they are cooked they are the ultimate source of lycopene, a compound that has shown to both prevent prostate cancer and reduce the severity in sufferers. Research shows lycopene can also protect against other cancers, and has been shown to lower blood pressure.

Finally, regular readers will know about my love for tigernuts due to their fiber rich, gut friendly properties. Tigernuts are the number one source for prebiotic fiber, the fiber that feeds the probiotic fibre in the gut.

Best of all, these meatloaf muffins are not only super good for you, but they are easy to make, keep well in the refrigerator or freezer, and are portable so make a great breakfast or snack on the go. And they are delicious too!

Ingredients

  • 1lb grass-fed ground beef
  • 1 cup grated zucchini (squeeze out moisture)
  • 1 egg (or flaxseed egg)
  • 1/4 cup tigernut flour (almond or coconut flour is fine too)
  • 1/4 sundried tomatoes
  • 1/2 teaspoon Himalayan salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon smoked paprika

Directions

  • Preheat oven to 400 degrees.
  • Thoroughly mix all ingredients in a food processor or large mixing bowl (I use my hands)!
  • Separate into 8 equally sized balls and put into muffin tin.
  • Bake for 20-25 minutes until brown on top.

 

My Top Five: Tips for Clean Eating on a Budget (Part Two)

Thank you so much for the wonderful response to last week's 'My Top Five: Tips for Tip for Eating Clean on a Budget (Part One)'. Here is part two, I hope you find it just as helpful!

1.Price Per Pound is Paramount

This was such an eye opener for me and my husband when we first started to reduce our food costs. It's very easy to just look at the price on the ticket, and not what I would now consider the 'real' price, which you will usually find on the bottom left of the sticker.

This will really help you to compare prices between stores, as most products come in differing sizes, so the price per lb is your metric when it comes to working out which options, and indeed which grocery stores are cheaper.

For example, feta cheese was $ $14.84 per lb in Star Market, 9.89 per lb in Trader Joes, and just $5.70 per lb in BJ's! 

Price per lb
Price per lb

2.Learn Which Cuts of Meat are the Cheapest

This is a continuation of last week's 'Convenience Cost' tip - but is vitally important when it comes to cuts of meat. For example, I can buy a whole chicken for $1.99 per pound, but if I want just the chicken breasts, neatly divided and put into individual bags, that will cost me $4.49 per lb!

Honestly, I cant say that I don't buy the prepackaged cuts, because I do, but I try to buy a selection of cuts because of cost, and because different cuts of meats contain different micronutrients (variety is key for a healthy diet).

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IMG_4450

3.Join a Wholesale Membership Club

Okay, I'll admit, I was pretty skeptical about this one myself until we tried it! We are now proud members of BJ's Wholesale Club, and I truly think this is the number onereason we have managed to reduce our grocery bill so significantly.

So what do we buy from BJ's? I estimate around 60-70% of our groceries come from BJ's. This includes (but is not limited to), organic fruit and vegetables, both fresh and frozen (look for the Wellesley Farms brand),organic and hormone free meat, both fresh and frozen (look for Harvestland or Perdue brands) and eggs, feta cheese, nuts, pasta sauce, Himalayan salt, coconut flour and all our gluten free grains (a 20lb bag works out to be just $1.20 a lb, and you can use it for square) all come from BJ's too.

Every time we shop there I see more 'clean eating' options, and their coupons also feature more healthy foods too week by week - yes, I clip coupons too!

BJ's offer a free one day membership so you can try it before you commit to a year. A year's membership usually costs $50, but I often see special offers from both BJ's and on sites such as Groupon for memberships starting at $25 a year. For more information on membership, click here.

BJ's 2
BJ's 2

4.Hold a Clean Eating Supper Club

This is definitely one of the more fun tips on this list! Round up a bunch of friends who also have an interest in clean eating, and once a month hold a supper club, at which you all bring a healthy, nutritious, delicious dish to share.

This option is way cheaper than eating out a restaurant, and will introduce you to new ideas and recipes for clean eating. Each guest will also bring the recipe for his/her dish, so you will leave not only having eaten a great meal, but with a bunch of new recipes to try at home too. And don't forget to bring an extra empty dish so you can take home your share of leftovers!

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image1

5.Cute Clean Eating Gadgets

Last week I highlighted some of the gadgets I use for food preparation at home, this week I will feature some of my absolute favorite money savers that I use when I'm out and about!

Mini Crock Pot

My mini crock pot has been an absolute life saver in these cold winter months in Boston! I hate eating cold food on cold days, so I found an option in which I could safely reheat my leftovers when I was at work. Enter Baby Crockpot! This mini crockpot holds up to 20 ounces of my leftovers, and gently reheats them for an hour or so, meaning I can eat a hot, nutritious, budget friendly lunch every day! Its perfect for reheating chili, soups, stews (all of the options from last week's food prep tip), and I use it for making oatmeal too.

Travel French Press

Those of you who know me personally, or are regulars know I am very particular about my coffee, and I shun the big chains such as Starbucks and Dunkin for may reasons (business ethics, price, quality of coffee). So what do I do when I want a coffee on the go? I make my own! About a month I bought my travel french press from Bodum, and I now I cant be without it!

All you do is put one scoop of freshly ground coffee in it before you leave the house, and then fill it up with freshly boiled water when you want a piping hot coffee on the go (we have a water heater at work, but most eateries will give you hot water for free, or for a nominal price)! It may seem like an investment to start, but will definitely save you money in the long term...

Water Filter Bottle

I have just switched up my old glass water bottle to this version from Brita that is not only BPA free but filters my water too. This now means I can drink safely and cleanly from any water source, saving not just money but also helping the environment too (Americans used about 50 billion plastic water bottles last year. However, the U.S.'s recycling rate for plastic is only 23 percent, which means 38 billion water bottles – more than $1 billion worth of plastic – are wasted each year).

The title of this post is 'Five Top Tips', but permit me to add in one extra, one tip that may be more important than the prior ten. This one is 'Give Back'.If clean eating is on our agenda, it means we are in a very prividliged postion to be able to pick and choose what we eat every day. In 2014 8.1 million Americans lived in food insecure households, including 32.8 million adults and 15.3 million children. In light of this fact my chosen charity, both personally and for my business is The Greater Boston Food Bank, who do amazing work for the food insecure in Boston. For every $1 they receive they provide 3 meals for those in need.

Donate to The Greater Boston Food Bank

So consider donating the price of one of those Starbucks coffees a week, the money you save onto buying bottled water, or anything you can afford. If donating money is a challenge for you, consider donating food to one of the wonderful food pantries in MA, even if it is just one or two items (a list can be found here).

In the spirit of full disclosure, some of these are affiliate links, which means that I may get a commission if you decide to purchase anything.  I only recommend products and services that I use and love myself, so I know you’ll be in good hands!

What am I missing? I'm sure you have your own tips, and I would love for you to share them with me and my readers!

My Top Five: Tips for Eating Clean on a Budget (Part One)

Clean eating doesn't have to break the bank - I can personally attest to that. When I first came to live in Boston I was subject to US  immigration and waiting on a Green Card -  the full process took us a total of six months, meaning we were living on one salary for the whole time! I also had to learn how to shop for food in the US, all the grocery stores were alien to me, except the ever enticing Whole Foods. Well, I learnt the hard way that we couldn't afford to buy all our food and household products there, and had to find ways to make our dollars stretch without compromising our clean eating values.

Using the principles below we managed to save hundreds of dollars a month on our grocery bills, some months even saving up to $700!

1. Eat Real Food

This may sound simple, but I truly believe this is the number one strategy to both save money on grocery bills, and get healthy! Base all of your meals and snacks around good quality proteins, an abundance of vegetables and fruits, and clean carbohydrates. Your food should resemble its original source and have minimal processing. It doesn't matter if you are not a great cook, keep meals super simple, 6 ingredients or less, and utilize the wealth of recipes available on the internet. Some of my favorite sites to go for inspiration are Nom Nom Paleo and Paleo on a Budget.

Organic Vegetables
Organic Vegetables

2. Convenience vs. Cost

Even when aiming to eat real food can we fall into the trap of buying 'convenience foods'. Think pre peeled, pre cut carrot sticks, jerky, store bought chia pots and  protein powders. Now I'm not saying there is anything wrong with those foods, to the contrary they are all nutritionally sound (and I eat them myself on occasion), but when it comes to eating on a budget just take a little extra time to do these things at home, and your bank balance will thank you.

chia pudding
chia pudding

3. Find an Alternative to Whole Foods (a.k.a Whole Paycheck)

Don't get me wrong, I LOVE Whole Foods for their quality and selection of products, but now there is a socially conscious alternative offering an enormous range of healthy products, at approximately 50% retail value,and they get delivered to your door!

Enter Thrive Market. Thrive Market offers the best selling natural and organic products at wholesale prices for a membership of less than $5 a month. And my favorite part? For every membership bought to Thrive Market, they will donate another membership for free to a low income American family.

At present Thrive Market is offering an extra 15% off your first order, and shipping is always free if you spend over $49. To sign up for Thrive Market click here or on the picture below and do good for both yourself and another family.

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Thrive_Sharing_0004_5

4. Food Prep Like a Boss

We meal prep twice a week because that fits in with our schedule (and I enjoy cooking). We usually roast up a joint of meat (pork or beef), chicken breast and or thighs, throw something in the slow cooker (usually a chili) and roast up seasonal veggies too.

Roasting veggies is super simple (and delicious), just peel and chop them into equal size pieces, then melt coconut oil with salt, pepper and herbs and spices if you wish (I use smoked paprika, turmeric and fresh or frozen thyme) in a pan. Put vegetables in a pre heated dish, and cover them with the melted coconut oil - this means you use less coconut oil than if you put it in the pan, and it covers the veggies more evenly resulting in quicker cooking time. This food prep enables us to have a delicious meal that night, and have leftovers for breakfast, lunches and dinners during the week. If we get bored of eating the leftovers dry I add them to a soup base (I call this 'pimp soup'), use them as a topping for veggie or gluten free pasta, throw them in a curry sauce or add to a gluten free wrap.

It is worth investing a little money in equipment that will make food prep easier and therefore save you money in the future, consider a slow cooker and a set of Pyrex storage as a great starter kit. Click here and scroll down to 'Equipment' for a list of links to my favorite food prep tools.

Food Prep
Food Prep

5. Reduce Food Waste

The average American household looses up to 40% of its food through food waste, a statistic that has huge economical and environmental implications. My husband and I have worked hard to reduce our food waste to under 5% food waste through forward planning and being conscientious. Here is how we did it:

  • Have a rough plan of what you are going to eat throughout the week (this ties in with the food prep advice above)
  • Understand how much you approximately eat each week
  • Get creative with leftovers - they can be turned into soups, stews, pasta toppings, salads, fillings for wraps and sandwiches
  • Learn how to store your food: did you know citrus fruits, avocados, fresh herbs, ginger and red wine can be frozen?

For more information on how to reduce your food waste check out the guest blog food activist Ashely Gelineau wrote for me last year: Reducing Food Waste On a Clean Eating Diet.

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foodprint_img

For more tips and tricks on how to reduce your food costs and still eat clean, nutritious, delicious foods check back next Monday for Part 2.

I'd love to hear your ideas for Clean Eating on a Budget - comment below and let us know what has worked for you!

In the spirit of full disclosure, some of these are affiliate links, which means that I may get a commission if you decide to purchase anything.  I only recommend products and services that I use and love myself, so I know you’ll be in good hands!

Green Beauty 101 by Splurge Skincare

I invited one of my favorite new green skincare companies Splurge Skincare to give us the lowdown on why green beauty is so important for our holistic health and how we can take small steps to incorporate clean skincare and beauty into our regimes...
Green Your Skincare Routine by Kara Kivi, Splurge Skincare
When most people think about health, nutrition and fitness are the first things that come to mind, but have you ever stopped to think that the personal care products you put on your body may be just as important to your health as the nutrition that you put into it?
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There are estimates that your skin, which is the largest organ in your body, can absorb up to 60% of what is put on it. For all you skeptics out there, consider the now common method of administering drugs such as birth control, hormone replacement, and nicotine via trans-dermal patches. Trans-dermal application works because your skin is able to absorb the treated patches, and instead of having to go through your digestive system like orally ingested medication, the chemicals are able to penetrate directly into your bloodstream and tissues. However, this means your skin may also be absorbing chemicals contained in the conventional skincare products that you use every day! While there are a variety of factors that contribute to the types of substances your skin can absorb, such as the size of the molecules and the integrity of your skin barrier, it's safe to say that given the sheer number of personal care products we use on a daily basis, we are taking in far more chemicals than we are aware of.
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So how do you avoid overloading your body with potentially harmful substances? Your first and best defense is becoming an educated consumer and choosing skincare products that use natural and safe ingredients. In other words, read your labels! If you're unfamiliar with what ingredients to avoid, a great place to start is the EWG Skin Deep database, which rates the safety level of products. You can search Skin Deep by individual ingredients, product type, or brand. However, when searching for brands, keep in mind that smaller, independent skincare companies, such as our own Splurge Skincare, may not yet be included in their brand database. Some tips to remember when reading labels are: ingredients are listed in descending order (you want the good stuff to be near the top of the list)! If you recognize the common name of the ingredient as plant-based (shea butter, for example) it is generally safe, provided there are no known allergies.
It can be overwhelming to replace every single personal care product with a “green” alternative all at once, so we recommend starting with the items that cover large areas of skin and are meant to penetrate, such as moisturizers for both the body and face. There are numerous green beauty options for moisturizers in the form of lotions, butters, and oils.  Our original product, The Rub body scrub is a product that can do double duty as both an exfoliant and a body moisturizer.  Containing a combination of butters and oils with sugar as the exfoliant, The Rub will leave your skin smooth and moisturized using only natural ingredients.  If you're looking for additional moisture, pure coconut oil is a great and inexpensive way to nourish your skin.
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Another category of products you should consider replacing with safe alternatives are lip products.  Not only is the skin on your lips sensitive, but you also end up ingesting at least some of the lip products you apply, so it's important to make safe choices.  Splurge Skincare makes a variety of lip products, from our Lip Buttah that provides long lasting moisture, to our Tinted Buttah, for when you want a sheer wash of color, and finally our Melted Buttah, for when your lips (or other spots!) need serious repair.  If you're looking for more color in the form of a lipstick, Axiology and Hush+Dotti are two brands we recommend checking out for great non-toxic lipstick choices.
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Consumer demand for both safe AND effective skincare products means that the availability of choices for clean, "green" products is growing at a rapid pace.  From online retailers who specialize in selling only all natural products (The Choosy Chic and Bergamot Beauty are two of our faves!), to natural product choices now available at major retailers such as Sephora, green beauty is indeed here to stay.
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You can use my exclusive code 'newyear20' to receive a 20% discount off all of Splurge Skincare's wonderful products (I cant live without my Melted Buttah)!
Check out their gorgeous new website at www.splurgeskincare.com and happy shopping!  
 

Training Tuesday: GBC 1 - The Muscle Building, Fat Torching Workout Perfect for January!

Just like last week's Training Tuesday workout: The Double Whammy, this week's workout also builds muscle and burns fat, but uses different programming methods and utilizes different metabolic systems. This style of workout is called GBC, which stands for German Body Composition. GBC workouts are characterized by using multi joint, full body exercises, with higher rep ranges and short rest periods. The goal of GBC training is to increase lactic acid which raises levels of Growth Hormone, which in turn results in greater fat loss.

GBC workouts can be performed using all types of resistance training equipment, but for this week we will focus on just utilizing dumbbells. There are many benefits to this style of workout, below are just a few of them.

  • Perfect for a busy gym, all you need are dumbbells and a bench
  • Great for all levels of trainee, if you are new to training use lighter weights, a more experienced trainer can up the intensity by lifting heavy
  • Dumbbells allow for more natural movement and a bigger range of motion
  • Higher reps and short rest periods result in muscle growth and fat burn

Inspiration for this workout was taken from the  Poliquin Group.

Perform each exercise for 12-15 sets, taking 30 seconds between exercises. A1 + A2 = 1 set. Repeat each set 3 times before moving on to the 'B's.

A1) Front Foot Elevated Split Squat

A2) One Arm Bent Over Row

Perform each exercise for 12-15 sets, taking 30 seconds between exercises. B1 + B2 = 1 set. Repeat each set 3 times before moving on to the 'C's.

B1) Single Leg Deadlift

B2) Neutral Grip Bench Press

Perform each exercise for 12-15 sets, taking 30 seconds between exercises. C1 + C2 = 1 set. Repeat each set 3 times.

C1) Step Up

C2) Standing Shoulder Press

 

Thank you to the wonderful Melissa from BFX Studio Back Bay for being my awesome fitness model!

I would love to hear from you below if you tried this workout! Leave a comment below and I will always reply, or post a pic of you on Instagram or FB and tag me so I can see your hard work!

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.

My Top Five: Apps for Health, Fitness and Wellbeing

  The new year comes with a lot of resolutions for all of us, and if those resolutions include improving your health and wellbeing then read on!

It has been proven many times that we are more likely to stick to our healthy habits if they are made easily accessible to us, and what could be more accessible than our smart phones, tablets and laptops that we cant seem to live without these days!

You can use all of these apps without having to purchase an expensive gadget such as a Fitbit or Jawbone (I don't own any of these).

I love anything that makes wellbeing easier, and as someone that couldn't live without her iPhone I wanted to share with you my top five apps that I use to help with my nutrition, fitness and wellbeing.

1) My Fitness Pal

Available as an App and via their website, My Fitness Pal is my go-to for food tracking for both myself and my clients. It is so easy to use, and has a huge database of foods ranging from grocery store goods to restaurant dishes. Even better, you can scan barcodes on food packaging for easy uploading.

You can also allow your friends to see your food diaries, and this can help accountability, and also makes it very easy for your nutrition coach to keep track of your food intake too (I see you...)

As with all food tracking apps I do not agree with their 'one size fits all' approach to calculating calorie allowances, so I suggest setting your own custom macros in accordance with your goals.

My Fitness Pal is free.

2) Nike+ Training Club

One of the originals and in my opinion the best of all workout apps available, you cant beat the behemoth that is Nike for a huge variety of beautifully shot and easy to follow workouts.

You can set the workout to music from your iTunes library, reiview all the exercises before you start the workout (I love this feature), and view the workout on your television if you have Apple TV. Workouts range from 15 minutes to 45 minutes so even those strapped for time have no excuses!

Nike+ Training Club is free.

3) Yoga Studio

Yoga Studio by Gaiam is my favorite of all the yoga apps available as it is so easy to use, clearly shot, and easily accessible to beginners. It has options for viewing ready made classes, from which you can select based on focus, ability or duration, or you can create your own class depending on what you want to achieve from your practice. From what I have seen so far all you need is a mat and some space, and you are ready to go. I love the Yoga for Back Pain classes, and the Deep Relaxation ; )

Yoga Studio is $3.99.

4) f.lux / Sunn 

Such a simple concept, but I've really found these two apps life changing. Both apps make the color of your computer or smartphone displays adapt to the time of day showing as warm at night (less blue light) and like sunlight during the day. Bringing down the amount of artificial light you are exposed to after dark can lower cortisol levels (the stress hormone) and normalize our circadian rhythms, helping us sleep better at night.

I use f.lux for my laptop, and Sunn for my iPhone, as Apple do not allow f.lux unless you jailbreak the phone.

f.lux is free and Sunn is $3.99.

5) Headspace

Headspace is a relatively new app for me but I love it already. Think of it as 'meditation for non-meditators'. You are guided through a series of  'brain training sessions' by the creator Andy Puddicombe (a meditation and mindfulness expert and a fellow brit - this app is worth downloading for his soothing British accent alone), in which you are asked to focus on your breath, physical sensations and noise around you, making for practice that can be adopted by anyone.

Your are also able to track your progress, find friends who are also using Headspace, and pick practices from collections to suit your mood and lifestyle.

Headspace is free for the first 10 sessions, then moves to a paid subscription starting at $7.99 if you sign up for a year.

 

I'd love to hear about the apps you use to enhance your nutrition, training and wellbeing! Please share your suggestions below so we can all reap the benefits!

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'! 

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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!

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.

Contact: jenny@jenniferhanway.com