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Should you be using a foam roller?

Foam rolling. Everybody is talking about it, but is it really worth all the hype? Here are the pros and cons of foam rolling.

foam roller

My torture device… 

First things first, what is foam rolling?

The idea behind foam rolling is to release tight muscles and the adhesions in them that restrict your range of motion. In other words, in theory, it helps to stretch out your muscles and relieve any soreness.

However, whether foam rolling actually does you any good is something that is hotly debated, with evidence both for and against it.


Supporters of foam rolling, rave about the benefits. Not only is it meant to help reduce the risk of injury by improving circulation, it also softens tendons which results in increased flexibility. It has also been suggested that foam rolling can help to regulate your nervous system, which increases what is known as muscle extensibility (how far the muscle can be stretched to you and me).

In theory, this increased circulation and flexibility helps you to achieve your full potential when it comes to your gym sessions, as it helps to encourage better form and reduce those dreaded DOMS.

Yep, it might hurt when you’re doing it, but as they say – no pain, no gain!


All sounds great, where do I sign up?

Before you go grabbing a foam roller at the end of your next session, it is worth considering that while many people rave about foam rolling, others recommend avoiding it. Although the supposed benefits are great, in reality, researchers aren’t all that convinced.

Many worry that rather than helping your muscles to soften and recover, the pressure that is applied during foam rolling could actually be having a negative impact on the nervous system instead! 


Foam rolling is a relatively new phenomenon and so scientific research is limited. While studies have shown that it might not have negative effects in the short term, the long-term effects have yet to be studied.

Therefore, while it might help your lifts in that session, or even in that week, there is currently no way to say for certain whether it will continue to offer these benefits in the future.

If you were looking for a more definite answer, I am sorry…

Do you foam roll or are you more of a stretching sort of person? Comment down below which you prefer.

Jamie x 

From Summer To Autumn | Switching Up My Routine.

It’s Autumn time!! Autumn is my favourite season hands down. A) Because it is my birthday season (I’m an October baby so it is officially my birthday month) and B) Pumpkin spiced lattes are back and I am continue embracing the #basic life in caffeinated style and C) Because I love updating my health and beauty routine to suit to colder weather. I thought I would share with you guys today some of the changes autumn brings to my routine. So, let’s get started. 

Skin Care

I tend to use autumn as a transition season to help to rejuvenate and repair your skin from any summer damage and get it ready for the brutalities of a British winter. Everything has to serious up its game when it gets to autumn as moisture becomes to new buzz word. Now it is getting colder and I am becoming more and more reliant on the central heating, a more intensive moisturiser in necessary. I tend to ditch the lighter creams and go for heavier moisturising creams and gels that reinvigorate my skin and body and give it a little extra hydration.

  1. Whereas the Dove Summer Revived Gradual Tan was getting me through the summer months just fine now it is more about the Aveeno, which I cannot recommend enough. I also tend to get slight eczema during the colder months on my chest and elbows (nothing too serious) but this moisturiser clears it right up and keeps it to an absolute minimum.
  2. I also tend to switch up my lip care to something a little more moisturising. As you might remember, during summer I was LOVING the Carmex Pineapple and Mint lip balm (it even featured in my holidays essentials post). Now, however, my lips are needing a thicker balm that does not make me mourn my summer holidays. Dr. Lipp Nipple Balm is perfect for this. It is so so nourishing and super thick so continues to provide moisture ALL day. The thickness might not be for everyone but I cannot think of a better lip balm to take me from summer into autumn – it’s fantastic.
  3. Moisture might be the buzz word but it is important not to forget to exfoliate during the autumn months. My go-to is always FRÉ Skincare ‘Purify Me’. It keeps my skin clean, smooth and helps to get rid of dead cells and impurities without making my skin feel dry or tight at all. It’s a dream of an exfoliate and I would seriously recommend it. If you fancy getting your hands on some remember to use my code JJ, which will give you 15% off at the checkout.




Moisture is also the buzzword when it comes to hair. I have pretty dry hair anyway so my hair care regime doesn’t change dramatically BUT I have some bits and bobs I would recommend and one pretty big change.

  1. The Lee Stafford Hair Growth Treatment (For Hair That Never Grows Past A Certain Length) is AMAZING! Not only does it help speed up hair growth, which I love during the autumn and winter months, it also leaves your hair feeling super moisturised and silky smooth. I definitely will be using this product a lot more regularly over the next few months.
  2. The biggest change when it comes to my hair is that autumn means it is time to bring back the gold. I am a natural blonde but like to change up the tones to match the seasons. Over summer I had a super light highlight ran through it. Autumn will see more honey shades to match my wardrobe and make up changes. By winter we will probably see the return of a silver undertone but, for now at least, I’m going to be a golden girl

Make Up

I hate to say it but I am no longer the tanned goddess I was last season. Now I resemble a sheet of paper and that sadly means that my make up all needs switching up to suit. My autumn make up looks tend to be a lot deeper and more intense. Whereas summer saw pastels and pretty shimmers, autumn is about browns, burgundy and a popping highlight.

  1. The biggest change in my make up from summer to autumn is my lipstick colour choices. Whereas summer sees me rocking a soft pink, bright orange or more natural/nude shades, autumn is all about deeper and darker lip colours. My absolute go-to’s are both MAC. First up is Dark Side, which is the most stunning deep burgundy ever that goes so well with browns and oranges. I also absolutely love Dubonnet, which is described as a deepened claret. It is the perfect deep red and goes with pretty much every single make up look.
  2. I am sad to say that after months of light powders and a bit of bronzer, the liquid foundations are back. Even though I am looking for a bit more coverage from my foundation I still don’t want my skin to feel clogged up and full of make up. My favourite for creating a beautifully dewy, natural finish is the Bourjois Healthy Mix Foundation. If I am looking for something with a little more coverage, the MAC studio sculpt foundation is my go-to (although I am currently in the market for a new one so suggestions are welcome). 
  3.  In terms of eye shadow, my bright oranges and yellows have had to go back in the drawer until next year. It does mean, however, that my NUE Eyeshadow Palette from Laritzy  has really come into it’s own. I have spoken about this palette before for it’s stunning browns and deeper shades and they are absolutely perfect for the autumn months. My Smashbox Full Exposure palette is also a favourite for the autumn/winter months and is great for creating day looks as well as looks for your work Christmas party.


It’s goodbye for now Silent Disco… 



Definitely the most notable change in autumn is my fashion. Living in the UK means that autumn gets very cold so the shorts and cute summer dresses go to the back of the wardrobe for another year and we say hello to some new fashion staples.

  1. Hallelujah, jumpers are back! I love a jumper. The bigger the better. Last year I did a huge jumper shop and got loads from Primark. They’re super affordable and will last me through this autumn as well. I would also recommend hitting up Primark for coats. They’re usually very similar to ones you might find in River Island or TopShop but are a fraction of the price.
  2. It’s time to say goodbye to the sunshine yellows, baby pinks and bright (and by bright I mean covered in flamingos and pineapples…) and hello to burnt oranges, burgundy and deep reds. Just as with makeup, my wardrobe becomes a lot deeper in the autumn months. I still like my longer dresses but tend to pair them up with cute little chelsea boots and wooly tights rather than flip flops. When it comes to shoes, Zara have an excellent selection (as always). Here are some of my favourites.

Snake Skin/Leopard Print High Heel Ankle Boots – £99.99

Red Leather Stiletto Ankle Boots – £89.99

Burgundy High Heel Knee High Boots – £119

All a little pricey (they’ve had to go onto the wish list) but Zara shoes are great quality and last for years so definitely worth the investment if you can afford them.


Okay, so maybe baby pink still features a little… I just can’t help myself. 


Autumn might be my favourite season but the switch from summer to autumn is a bit of a disaster my training programme. Okay, that’s unfair on autumn, but it certainly does mean there is a huge dip in my motivation. When you get up for work and it’s dark and then you come home from work and, surprise surprise, it is once again dark, the last thing I fancy doing is a gym session. This means that my exercise programme sees a bit of a switch up in order to maintain motivation throughout the colder months.

  1. My training moves from outdoor agility and functional training to more gym based, indoor training. This isn’t a problem as long as I ensure to keep up cardiovascular training whilst I’m there (I’ll also probably be walking around less so I also need to make up for that). 
  2. I train a lot smarter in the colder seasons. This means that I make my workouts shorter and focus them more on compound movements.That way I’m not inside for every single daylight hour but I can go in and get an effective session done quickly.
  3. Gym buddies are saving graces when you’re lacking in motivation so I tend to go to a lot more classes and group sessions during the colder months. Pop into your local gym and see what they’ve got available OR look into local walking groups or Zumba classes – these always keep me motivated and it is also a great way to make friends (it’s nearly secret santa time, right?)

So there you have it, some of the changes I will be making to my routine over the next couple of weeks. Are you guys excited for Autumn? What are some of the biggest changes to your routine that the new season brings? Let me know in the comments below. Until next time. 

Jamie x 


How To Fit In Training With A 9-5.

I was talking to a friend a few weeks back who works a 9-5 5 days a week about how, despite training and eating relatively well and consistently, she was not seeing the same results as her Instagram idols. It’s a sad truth that whilst our #fitspos are making a career of looking like solid 10/10’s with booties that defy the laws of gravity, most of us have to head out to work. Whilst it is absolute #goals to see that these bloggers have been able to make careers out exercising and whipping up aesthetic meals, in reality can we translate this to our own lives? How do you fit in training with a 9-5?

Make Your Sessions Count 

I am fortunate to work in a HQ with a gym, which is very VERY handy and means I can go everyday either before or after work. However, if you can’t make it 5 days a week – don’t stress! It’s not always about being in the gym all the time but rather it is about what you’re doing in the gym when you’re there. There are a few ways you can do this. Firstly, if you have 2-3 days a week you know are less busy or have a larger window to play with then make that your gym time. It is better to not be rushed – quality over quantity when it comes to training.

It also matters what type of exercises you are choosing if you’re not able to train loads. I would suggest focusing on compound movements and ensuring you are getting balance in the muscles you are training. If you’re going 3 times a week you want 3 full body sessions with a different main focus on each. You want these to be dominated by movements such as deadlifts, squats and bench press. To be making optimum gains these are a lot better ways to use your time.

Meal Prep. 

Tupperware is your new nest friend.

I rave about this in pretty much every single post, but honestly I cannot recommend meal prepping enough. Training and achieving your goals is not all about hitting up the gym, it is also about how you are fuelling your body. If you’re cooking in the evening make enough for dinner tomorrow and even make your breakfast so you’re not rushing around the next morning (overnight oats are perfect for this!). That way you know exactly what you’re eating and you’re not tempted to grab something quick, easy and (let’s be honest) probably pizza, but what could be easier than taking the tupperware out of the fridge?

Work With What You’ve Got. 

You might not always be able to get to the gym (or you might absolutely hate the gym – the environment is not for everyone!) so work with what you’ve got. There are loads of apps that give you quick and effective home workouts focusing on body weight exercises and HIIT. These are really fast ways to stay fit and healthy.

You can also pick up some really good equipment from places like Home Bargains that are super affordable and can help to make your home workout a little more challenging. I would suggest getting yourself a resistance band at least as these are great for the booty burn and really versatile.

Remember you’re not a #fitspo superstar*. 

And that’s okay. 

You don’t have to be training all the time. You’re allowed a glass of wine after work. You’re probably not getting paid to go to the gym. Yes it would be nice, but you’re a superstar elsewhere and you’re smashing it.

You need time to relax and recover. Living a healthy lifestyle is as much about relaxing as it is resistance training. Get enough sleep and don’t be too harsh on yourself if you’re not up a 5AM sipping on a kale smoothie. Be proud of how hard you’re trying and just do the best you can – anything is better than nothing. 

*unless, you know, you are, then oh my god HI!

So there you have it, some of my top tips for fitting in fitness with a 9-5. I admit I am in a very privileged position due to where I work but that does not mean I am getting paid to deadlift. Training is something that now has to fit around my life, my life does not (and should not) fit around training. 

Jamie x 




Fitting Fitness In.

Essays are approaching. The end of Term 2 is coming closer and closer, which can only mean one thing. Exam season is approaching. It might seem a bit premature to be chatting about exam season but ‘fitting fitness in’ is something that a lot of us probably struggle with all the time. Exams, deadlines, new jobs, new relationships… there’s always something to make you say ‘I’ll start later.’ Even those who already love and enjoy fitness might find fitting it in to busy times tough (I get it, I’ve been there) but keeping yourself healthy is super important and should be part of your weekly regime. I thought I would share some of my top tips that I have picked up when you’re pushed for time and life gets a little crazy to still be able to fit fitness in. 

Make it part of your to-do list

Nothing revolutionary here! Pretty much every fitness blogger, personal trainer, YouTuber, you name it, have probably talked about making fitness part of your to-do list – I even think I have talked about this a few times across the different platforms. I say it again because it’s important. If you schedule something in you’re a lot more likely to stick to it. There’s probably some super fancy psychology behind it but, for me, it comes down to the fact that if I see ‘Gym 9:00-10:00’ and I am anywhere other than the gym during this time, I’m going to feel a little bit guilty. Maybe guilty tripping yourself to go to the gym isn’t ideal but it certainly works for me. I wouldn’t cancel my coffee date and I’m not going to cancel a gym session. I even write it in pen for god sake – if it’s written in my diary in pen you know its serious. 

Find yourself some HIIT circuits

HIIT circuits are fab if you’re pushed for time. Basically, they’re short and super intense which means you can be in and out in under half an hour if you really have to be. Instagram is the place to go if you’re looking for fast but effective HIIT sessions. I am a huge fan of Whittney Simmons for these (I use a lot of her stuff for inspiration when I’m making HIIT programmes for my clients) so I would definitely recommend checking her out. HIIT is also great for fat loss, maintain lean muscle mass and keeping up your cardiovascular health so you don’t have to feel bad for having a bit of a shorter session because this bad boy has got your back. Just remember that when you’re sweating like a pig, cussing your way through your last burpee… 

Book onto a class

This is kind of similar to ‘make it part of your to-do list’. If you’ve booked your space on a class, you’re more likely to feel some sense of duty to actually turn up and do it. If you don’t, you’ve not only let yourself down but you’ve let the instructor down. You really haven’t but believe me, it doesn’t feel that way when you’re walking past them the next day avoiding eye contact just incase they knew it was you that didn’t turn up to 7:00-8:00 Zumba… 

Do something you enjoy 

It’s easy to think to get anything from your training you’ve got to be slogging on the daily, lifting weights and on the verge of throwing up. Sometimes there is nothing I fancy more than lifting some heavy weights and feeling strong, but sometimes I want to go for a walk and do some pilates. Fitness is as much about your mind as it is your body and if you’re hating your work out then mix things up. It happens to us all. Currently I’m in need of a bit of a shake up. I’ve signed up for some new classes and I’m going to try some different things. Enjoying your training is one of the most important things.

Investing in yourself 

Last but not least, invest in yourself. Making yourself a programme for training and nutrition AND motivating yourself to reach your full potential is hard and time consuming. Personal trainers and online coaches are a great way to help you work out what is best for you and how to achieve your goals whilst fitting fitness around your lifestyle. I work with people who train twice a week and I work with people who train 5-6 times a week. Fitness CAN fit in the any lifestyle. This is not a paragraph for shameless promotion, but investing in yourself can be really useful. If you are interested in online coaching then get in touch ( and we can have a chat. Or pop into your local gym and see what they might have to offer. Invest. It’ll be worth it!

So there are some of my top tips to fit fitness in. I’m not going to tell you it’s easy because I know it isn’t but I promise you can do it. Find something you love and remember why you started. 

Jamie x 


What I wish I knew at the start of my fitness journey.

Happy 13th guys! I am heading off to London tonight ready to head to Germany in the morning so many Christmas market posts will be coming your way over the next week. In the mean time, I thought I would reflect on my fitness journey so far and share with you guys some top tips that I wish I would have known when I was a beginner. 


Little throwback to me about 4 months into my journey! Must have been in the morning because abs are slightly visible…

The scary section isn’t actually scary (and neither are the people in it). 

When I first started I was terrified of going into the weights section. I stuck to the cardio and resistance machines, staying as far away from the strength and conditioning room (or as I called it the ‘scary area’) as possible. Gymtimidation is real and it took me a long time to get over it. One thing I was is that I had the confidence to go in long before I did. The scary section isn’t actually scary. In fact, it’s now where I feel the most comfortable and confident in myself. The people I was intimidated by are some of the kindest I know and have helped me so much to learn and develop on my fitness journey. I’ve met some of my best friends at the gym and I only wish I would have known this earlier. If you’re scared of hitting the free weights, you’re definitely not alone but I promise when I started I was totally clueless. I was unfit and unhealthy. I was overweight and very weak. I went in and I did it and it’s the best thing I’ve done.

No two bodies are the same.

It’s so easy to compare yourself to people you see on social media or in the gym. It’s easy to get disheartened because you aren’t seeing the same physical progress or you’re not as strong. I still get annoyed that my squat isn’t quite right, but that’s my body and to have success, I found the best way was to love my body. It was to learn about my strengths and weakness and continue to work on my goals, whilst appreciating and showing my body love and compassion the whole way. You’re going to get annoyed. You’re going to have bad sessions and there is always going to be someone you think is doing that bit better. But you are you and they’re them. Be proud of yourself and remember your only competition should be your past self.

Progress isn’t linear. 

When I started training I saw loads of progress really quickly but soon hit a plateau and got very disheartened. I soon learnt that to continue seeing progress I was going to have to shake things up and keep pushing my body in new ways. Even so, sometimes I go through stages I feel like I’m going nowhere or even going backwards, but it’s completely normal. When I compare myself to when I started I am totally different, both physically and mentally (even if it doesn’t always feel like it). 

You don’t need loads of fancy equipment and supplements, just yourself. 

I’d been lifting about 3 months when I was sure I needed every supplement and fancy equipment on the planet. I spent a fortune and thought I wasn’t going to see any progress without protein powder, BCAAs and everything else you could imagine. The truth is, these things have their place and they can be useful, but they’re not necessary. You don’t need to spend a fortune to see progress. Of course, there’s equipment I would like and I think will help me to progress but before I thought it was the be all and end all. It really isn’t. You don’t need fancy clothes or shoes, you just need yourself and some motivation.

Not everyone is going to get it. 

Not everyone in my life ‘got it’. I have been mocked and judged, all for going to the gym and making decisions about my health and lifestyle. I was really surprised that this was going to be something that made me realise who my true friends are, but it really has. It has also given me the opportunity to meet some fantastic new people who I have so much in common with. I’ll be honest, it was difficult at times. Especially when people found my blog and Instagram as a lot of people found it very amusing but, hey, people are always going to talk. Going predominantly plant based is another thing that has received a very mixed reception from friends and family but it is important to remember you’re doing it for you.

Invest in yourself. 

I’ve mentioned my squat problem a lot on my blog and it is something I really wish I’d have taken more seriously from the start. £30 for a physiotherapist seemed excessive and I was sure it was going to get better on its own. It hasn’t. Even after seeing a physio I still struggle due to past injuries, however, it is much better now and I am a lot more patient with myself. Sometimes investing in yourself is important. You have to prioritise  and £30 for some new leggings seemed reasonable, so why was it too expensive to invest in my health and future performance?

If you can’t do something, ask.

Don’t hurt yourself trying something you’re not sure about and don’t feel like an idiot for asking. Everyone starts somewhere. At the start I would avoid certain exercises and equipment just because I didn’t know what I was doing. People who work there are there to help you out and people who are training are usually more than willing to show you what they know. Not asking for help can really limit you in your training. If you want to try something but you’re not sure don’t hesitate in asking for help.

It’s more than the physical. 

I’m not sure about this one. Part of me wishes I’d have known that training was going to have such an impact on my life, my mental health and my ambitions for the future, but then the other part of me has enjoyed finding it out along the way. Exercise and fitness has been far more than simply squatting and lifting weights, it’s been overcoming my mental health issues and regaining confidence in myself. It has given me a focus and a goal. Fitness had totally changed my life, hence decided to train to become and Personal Trainer (and, in time, train to work with people working people working with mental health issues) – I want to be able to help other people too.

I hope this has been helpful for some of you beginners and gives you motivation to keep going! Any questions then get in touch and I will be more than happy to help. 

Jamie x