1. London at 5am is otherworldly

The beauty of watching the sunrise, waking with the birds, riding an empty train carriage, bopping to my favourite beats while driving empty roads, and the bliss of that first sip of coffee! Just some of the things I enjoy between those ridiculously early alarms and the first client of the day.

2. Once you go stretchy, you’ll never go back

The last time I bought new clothes that weren’t lycra (denim dungaree shorts from Zara, this summer), they were abandoned to the back of my wardrobe within weeks. Stretchy leggings are great for exercise, yes, but also for dog walks, pub lunches and even dressing up with heels (by which I mean wedge trainers).

3. The sniff test is totally legitimate

Speaking of stretchy clothes, when you live in leggings and you work out most days, you can guess why my husband calls our washing basket ‘Oscar’ every other day. Cue the return of the sniff test.

4. The most demanding boss you’ll ever work for is yourself

Long hours, with no extra recognition. Criticism in rich supply. Tea runs when you’re stressed? Forget it. Working for yourself is no picnic, but it’s a hell of a lot harder to complain about your boss!

5. Originality is miles more interesting than imitation

In an industry where there are plenty of personalities, and a busy broadcasting platform called Instagram, it’s easy to add to the noise with yet more half naked mirror selfies and workout videos comprising more butt close-ups than Kim Kardashian’s favourite underwear. Yawn. Body-oggling does not equal genuine connection. I’d much rather inspire one person to try one of my (fully-clothed) workouts than have a million eyes oggling my peach emoticon.

6. Don’t trust a man who brings his own boxing gloves to a PT session

… Never again will I be punched in the face while doing my job! That’s a story for another time 😉

7. Music will never be just music

That new tune you hear on the radio? Not just a song to sing along to, but the perfect beat for your next spin playlist or for synchronised kettlebell swings.

8. Buzzwords rarely outlive a bee’s lifetime

There are so many trends out there, from flash diets to workout concepts to the particular body part most revered on social media, but most of it is nonsense. Healthy lifestyles and sound workouts are grounded in science – and science doesn’t change every four months (which just so happens to be the average lifetime of a bee).

9. Sacrifices are unavoidable

When your 9-5 becomes a 5-9, sleep, social life and free time sometimes take the hit. My own training often plays second fiddle to that of my clients. Friends may or may not understand the crazy schedule, but the ones who support you and your visions will be there regardless.

10. People make it matter

Your clients become your community; and competitive types better relax the hell out, because you’re going to need other trainers and peers from the fitness industry to keep you sane. Plus they’ll be your greatest teachers along the way. Open your mind, expand your education and put your clients first. Since they’re now also loyal friends, that shouldn’t feel like a chore!

Thank you for being part of the Fit Brit Collective journey! It has been an unforgettable year, and with a new beginning before us, I’m confident 2017 will bring even more endorphins, achievements and connections. First up, new Wimbledon and Raynes Park classes starting week one of January – find out more. The video below is just a little glimpse into the future. Happy Holidays everyone!

Brit xx 

As a group exercise instructor, I have a few go-to words that I love to use to motivate clients when the going gets tough. The final 10 seconds of a 1 minute plank. 20 seconds of maximum power squat jumps. The final few reps of a heavily weighted kettlebell clean and press. All of these instances have one thing in common – they’re the part of your workout that change you. They’ll make you stronger, fitter and more resilient to every challenge (physical or otherwise) that comes your way. And yep, mental strength makes up at least 50% of the battle. So the next time you need to win a battle of mind over body, here are 26 words to get you through those final reps or seconds. One for every letter in the alphabet…

A – Accelerate: Because hauling ass means endorphins, and endorphins make you feel badass!

B – Build: Remember that fitness is a case of building yourself up block by block. Results will come with time and dedication, so know that every step is one closer to the end goal.

C – Calm: Train to stimulate the body, but also to still and calm the mind. Clear your mind of distractions so you can focus fully on your workout.

D – Discipline: Have discipline even on the days you don’t want to train. The first 5 minutes will be the hardest – the rest will be the best part of your day.

E – Effort: It’s the EFFort that makes it EFFective. Love the effort!

F – Fail: In fitness, there’s no such thing as failure. If you can’t complete that last rep, you’ve succeeded in working to your maximum. The next time, that maximum will be a little bit bigger, better or longer.

G – Gratitude: Work out because you love your body and you are grateful for what it can do. Show your gratitude by rising to your full potential.

H – Heal: Rest when your body needs to heal. A quality rest day means a smarter and more effective workout tomorrow.

I – Intention: Set an intention before every workout, and come back to that intention every time your mind wanders or your body falters.

J – Jump: Jump more. It’s playful. And sometimes life is too damn serious. Plus, jumping is a serious fat-burner.

K – Kale: Because kale is delicious, ridiculously nutrient-dense and so versatile. Eat it. Drink it. Be amazing.

L – Let go: Just let go. Of the judgement. The expectation. The doubt. Let it go and embrace positivity, certainty and good faith in its place.

M – Move: Think outside of your training session. The more you move throughout the day, the healthier your mind and body.

N – No limits: Don’t live by limitations. The possibilities are as endless as you believe them to be.

O – Overload: Keep progressing by increasing resistance and intensity as you improve. You’ll surpass every plateau in your wake.

P – Potential: Set no perimeter around your workout except for your potential. And know that your potential is even bigger than you can imagine.

Q – Queen: Yep, that’s you! Be the sovereign of your mind, body and soul.

R – Resistance: Adding resistance – weights, bands, bodyweight – is as good for your bone health as it is for your muscular strength. By working with resistance, you’ll gradually increase your bone density, so you really will be strong to the bone.

S – Sweat: Be liberal and let your pores pour out! Sweating is sexy. It’s detoxifying, invigorating and good for the skin. There’s nothing more satisfying than finishing a workout and peeling off the damp evidence of your hard-earned sweat! Bask in it – then go take a hot shower!

T – Test: Test yourself. Set regular challenges to track and celebrate your progress. 3 pull-ups when you couldn’t do 1 a month ago? Yep, that’s worth a pat on the back.

U – Up: Keep looking up. You will get fitter and stronger. Don’t stop there. Get even fitter and stronger. The upwards trajectory is incredibly addictive, so continue to crave and pursue your personal improvement.

V – Visualise: Visualise the goal, during both individual reps and the grand scheme of every workout. Thinking about the muscle you’re meant to be working will boost recruitment so you get more from the move. And thinking about your reasons for training will boost the results and feel-good factor of every workout. Dig deep into the mind’s eye and turn what you see into reality.

W – Win: Celebrate every win. Even the little ones. Success should go hand in hand with joy and reward.

X – Express yourself: Whether it’s via a fitness diary, social media, go-to gym outfit or your display at the barre, let the way you move be a way to share your eccentricity with the world. After all, your workout is yours to own.

Y – Yes: Say yes. Especially when it scares you.

Z – Zip in: Zip in your core – in everything you do. You’ll get more from every exercise and you’ll stand as tall as you deserve to every single day.

Want even more motivation with every workout? For PT enquiries, email brit@fitbritcollective.com. Or join me for a TRX class at Heartcore – which combines almost every single one of these words to train by (sweat, resistance, discipline, winning, potential, and so much more). Plus, don’t forget about the 4FitnesSake Winter Retreat that I’m co-running in early March – it will be a long weekend full of discipline, gratitude and healing. Just 3 spots left, so book quick!

If ever there’s a time when community feels important, it’s Christmas time. When a year comes to a close, I can’t help but reflect on the highs and lows of the past 12 months, and the highs almost always involve my friends, clients and all those moments that contributed to a sense of community. In 2015, the fitness community particularly impressed me. So much so that, as of yesterday, I left the security of a rewarding full-time job to give more of my time and attention to the inspiring trainers, journalists, clients and friends who I am proud to count among my fitness family.

I’ve been part of a lot of communities during my life so far. There have been office communities, residential neighbourhoods, branches of extended family and my husband’s family, school and university networks, interest-related clubs and societies, online communities… so why did the fitness community make such a big impression on me?

I recently came across an Instagram quote that read: “I’m not interested in competing with anyone. I hope we all make it.” I saved this quote because I think it’s a perfect summary of the fitness industry. Like sport, fitness can certainly give rise to competition, but beneath that sense of friendly rivalry rests an inherent respect for others within our fitness family and a wealth of goodwill to see others do well. Because in fitness, it’s precisely the success of others that inspires us to break down boundaries and be the best we can be.

When I was first thinking about training for my PT qualifications, I was astounded by how much encouragement I received from others in the fitness industry. There was no sense of unwanted competition, or fear of others’ success. There was only a desire to join together and spread the benefits of wellbeing, safe in the knowledge that each of us brings something unique to the table. Eager for the opportunity to reach more people and help them find that unsurpassable sense of empowerment that comes from surmounting the physical and mental challenges of exercise.

Fitness professionals and enthusiasts make up one of the biggest communities in social media for this very reason. We love to see others succeed, whether it’s through new PBs, trying new workouts, creating something delicious in the kitchen or making a complete physical and lifestyle transformation. On more practical terms, social media also plays a huge role in introducing us to new exercises or classes, meeting people who share similar goals or workout preferences, and keeping engaged through the advice and motivation always just one scroll away.

While I love social media, one of my favourite benefits of the fitness community is the way it fosters offline connections. Last week, after teaching TRX in Heartcore Fulham, I sat down on the tube beside a girl with an adorable dog nestled in her handbag. Her canine companion rightly sensed the dog-lover in me (and the golden retriever hairs on my coat after cuddling one of Heartcore’s many studio dogs) and jumped onto my lap. After mentioning I teach at Heartcore, the girl told me she is a regular at the nearby Power Yoga Company and we immediately bonded over our favourite yoga instructors and classes. Making conversation on the London Tube is a rarity, so I put this new addition to my growing fit fam down to the welcoming, supportive and inspiring community of people who strive for the best in wellbeing.

As we say goodbye to 2015 and usher in 2016 with more love, energy and determination than ever, I just want to say thank you to everyone who continues to teach, inspire and motivate me. And that includes YOU. Even more than fellow trainers, I am constantly learning from my clients. YOU are the reason I happily set my alarm for 5am and feel continually inspired to be the best version of myself. Your success is my success, and there’s no motivation bigger than that. Happy Christmas team! Let’s make 2016 epic!

Love Brit x

P.S. Don’t forget to check out my new fitness services, available from January!

I’ve heard through the grapevine that my super simple coronation chicken recipe has become a staple for many of you. I love learning that my practical tips, recipes and workouts are helping you embrace a healthy lifestyle. In fact, it’s affirmations like these that inspire me to think up new posts and get more and more creative in the guides I put together. So before I launch into the second recipe of this series, I want to take a moment to thank YOU for giving me your time and your eyes.

When I launched Fit Brit Collective almost a year ago, my biggest hope was simply to keep up the momentum. Today I have a growing community of supporters, new professional qualifications to my name and a bank of ideas and aspirations that all branched from the special seed that is Fit Brit Collective. I’m setting the bar high – and that’s because of you guys who have stood by me since day 1. OK speech over. I say we celebrate with a new lunch recipe to make you the envy of the office…

After lunching out at Caravan in Granary Square last Monday (a meal made all the sweeter having taken a day off work to extend the weekend), there were so many incredible tastes I wanted to take away with me. Do yourself a favour and order the Chickpea Chips when you go. I haven’t even dared to attempt them here because they’re a thing of perfection that just can’t be recreated. The Smoked San Simon and Jambon Croquettes are pretty tasty too, but then they’re basically deep fried balls of cheese and how can that not be delicious? With a little research, I did feel confident adding a healthy homemade twist to the Caravan staple that is a Miso Baked Aubergine extravaganza that melts on your tongue, relaxes the back of your throat and brings your eyes to a close – all signs of a seriously sensual dish. And I’ve added a side of protein to make sure your lunchbox packs in all the macros. If you crave a change from chicken, it also tastes great with poached salmon or tuna mayonnaise.

Save this one for a lazy Sunday afternoon when you have some time to kill and want an extra special treat to see you through the week. From start to finish it will take about an hour and 15 minutes – in return you get to enjoy six portions of delicious lunchbox-friendly meals. So you don’t waste a single second debating what to do when your tummy rumbles…

Miso baked aubergine with sweet potato wedges and shredded chicken

Makes 6 servings 

Ingredients

For the aubergines and sweet potato wedges

3 aubergines
4tbsp miso paste
700g sweet potato
3tbsp coconut oil
2 garlic cloves, crushed
Large handful spring onions, sliced
1tbsp ginger, grated

For the shredded chicken

4-6 chicken breasts
300ml chicken stock

Method

1. Pre-heat the over to 180 degrees Celsius. Prep the aubergines by cutting them in half and spooning the miso paste generously over the exposed surface. Prep the sweet potato by cutting into large wedges. Spread the aubergines and sweet potato evenly over one large roasting tin, or divide between two smaller ones.

2. Mix 300ml of boiling water with the coconut oil, ginger and garlic. Pour this into the base of the roasting tin. Finally, sprinkle a pinch of salt over the sweet potatoes and pop into the oven for 50 minutes.

3. While the veg cooks, place the chicken breasts in the bottom of a large well-oiled pot or pan and gently heat for 5 minutes or until one side is golden brown. Then flip the chicken and cover with 300ml chicken stock. Let the stock come to a bubbling heat and slowly poach the chicken for another 5-7 minutes or until fully cooked through. Let the cooked chicken cool before shredding it using a fork to flake away one succulent piece at a time.

4. When 50 minutes is up, sprinkle the spring onion over the veg and roast for a final 10 minutes. Serve up hot or pack away into your lunchbox for gourmet reheats!

How much time do you spend on lunch prep? I’d love to hear about your midday munching habits, and whether there are any particular tips you’d like to see in my next healthy lunch prep post! Leave a comment to have your say! 

Are your photos among the 72, 539 Instagram posts (at the time of writing) published using #ThisGirlCan? I know I have a few in the mix. And after attending a recent conference hosted by FCB Inferno – the creative agency behind the campaign – and the CEO of Sport England Jennie Price, I now have even deeper respect for the ubiquitous adverts.

You see, Sport England had a lot depending on this ad campaign – £10 million to be precise. And they were determined to see a significant improvement to the eye-opening 1.75 million wide gender gap that exists between the number of men and women who enjoy frequent sport or exercise.

As a regular at several of London’s newest and more established boutique fitness studios, and a sweat devotee at my local Virgin Active, at first I was shocked to hear that was the case. But then I remembered the hushed voices of many girlfriends who have asked, baffled, “how do you deal with all the guys in the weights room?”.

You may remember my Fit Friend Basma. She was weary of the weights room for this reason, too. The testosterone-filled space can feel a little intimidating to an outnumbered woman, but the balance will only shift when we fill that space with more capable and confident females. I knew Basma had made serious progress in both fitness and confidence when she told me she no longer thinks twice before going to the weights room and loading up a barbell. That mindset shift is exactly what This Girl Can has helped to achieve on a must greater scale.

So what one thing united girls from around the globe? 

When Sport England briefed FCB Inferno, they gave them over 600 pages of market research and surveys and instructed them to find the single most powerful explanation preventing women from taking up exercise. FCB Inferno’s answer is at the heart of the resulting This Girl Can campaign:

Fear of Judgement 

Fear of judgement is a universal barrier that takes the form of many different questions. How am I going to look? What if I can’t do it? Will people think I’m less dedicated to my career/family/friends if I spend more evenings doing exercise? All of those questions are extrinsic to the individual. So the challenge was set – Sport England had to find a way to internalise the dialogue about fitness. It had to be challenging. It had to be disruptive. It had to be empowering.

… And as the ad clocked up 3 million YouTube views, became the #2 trend on Twitter and secured 10 days of national media coverage, it was clear that This Girl Can was also extremely RELEVANT. People from all backgrounds and from all over the world were connecting in an unprecedented way with this campaign and its message. They understood it, and felt it understood them.

Although fitness for me is an area I do feel confident and empowered, I remember a time in school basketball try-outs when I shrivelled because a coach called me ‘shrimp’, thinking I was too short to get any kind of ball into any kind of net. Just last weekend I threw my husband into a fit of mild rage on the Brighton Pier as I smashed his score on the LA Lakers arcade game – apologies to the hubby for sharing ;-). I’m still not particularly tall, but I haven’t let that coach’s words convince me I can’t do something. Even if he did make me feel small (inside and out) at the time.

And now as I begin to enter another stage of my career (I sit my final Personal Training exams in just over a week, wish me luck!), I too face inklings of self-doubt every day. Am I too old to start out as a PT? Is my personality ‘big’ enough to join one of the amazing teams at London’s top fitness studios? Can I really set an example that others will aspire to?

And it’s OK to have similar self-doubts, whether it’s just before you enter the meeting room or the weights room. What matters is that you squash them well before they enter the sphere of self-judgement. Acknowledge them, then squash their very essence. Then hold onto that feeling when you come out the other side feeling braver and stronger. And remember – THIS GIRL CAN.

I remember the first day I started work at Sweaty Betty. I went to the kitchen to make a cup of green tea and the microwaves were full of steaming kale and organic flaxseed/hemp protein/chia seed porridge pots. And that was just for breakfast. I felt somewhat ashamed of my Pret salad, which I discreetly tucked into the back of the fridge – behind shelves full of quinoa salads, boiled eggs and more greens than you could feed a field of horses. It was clear I had to up my lunchtime game, and fast.

It started with ready-made quinoa (Merchant Gourmet makes the best!) and diced up tofu. Occasionally I’d go as far as boiling a big batch of lentils on the weekend to get me through the week. And soon I became a lunch prep pro. Funny thing is, the difference it made to my training was astronomical. Eating wholesome, preservative-free, homemade food at lunch meant I had so much more energy in the afternoons. No emergency sandwiches when work prevented me from stepping out before the hunger hit. No more 4pm chocolate fixes in response to low blood sugar. Post-work workouts? I was smashing them, and had an extra skip in my step all the way home.

That’s why I designated one of my 2015 New Year’s Resolutions to getting more creative with my midday munching. And to some extent I’ve made good progress. My local organic food shop, As Nature Intended, has claimed a fair share of my wages since I’ve started stocking up on all manner of pulses and rices to add variety to my lunchboxes. But to hold me even more accountable to this mealtime mission, I’m launching this new blog series to share my favourite weekday recipes. From super simple to slightly trickier concoctions that are a real treat, I vouch that every recipe I post will be easy to incorporate into your busy schedule with just a little forward planning.

Starting nice and simple, I want to share this healthy take on one of my all-time favourite lunchtime dishes – coronation chicken. I’ve been eating mine all week on top of sweet potatoes (pre-baked on the weekend) and with a side of salad or steamed beans. And for all of the 5min it took to prep a big batch on Sunday night, it’s been a great source of inspiration from the first tea break to the much-anticipated moment the clock ticks 1pm. Or maybe slightly earlier… Don’t judge me until you’ve had your first bite!

Healthy Coronation Chicken

Makes 4 servings 

Ingredients: 

Breast of 2 chickens or roast chicken leftovers
4tbsp olive oil mayo (I like this Biona Organic one; look for olive oil over sunflower oil in your mayo to keep your mind sharp with a healthy dose of omegas, or try swapping with natural Greek yoghurt for an even leaner variation)
2tsp mild curry powder
1/2tsp cinnamon
Ground black pepper to taste
Handful sultanas
1tbsp Tomato or mango chutney (optional)

Method: 

1. Mix the mayo, pepper, optional chutney and sultanas in a large bowl until the colour is consistent.

2. Tear the chicken into thin strips and stir it in vigorously until well coated in the paste.

3. Add in the curry powder, 1/2 a teaspoon at a time. I save this for the end so I can check the taste is just perfect before it gets too much kick.

4. Store it in the fridge, ready to spoon over your choice of sweet potato or open sandwich for lunch, or Ryvita crackers for a protein-packed snack. Never let me hear you say simple is boring!

Do you have a go-to packed lunch? Let me know what kind of food inspiration you’d like to see on these pages, and you may just inspire me to explore a new avenue of weekday meal prep! 

If you’ve traveled on the London Underground or picked up a UK paper in the last four weeks, you’ll surely recognise this advertisement. It is the controversial campaign by Protein World that has provoked not one but two armies clashing over contrasting values about feminism and female body image. Verbal spears fly from one side believing companies like Protein World are irresponsibly promoting unrealistic physical ideals and alienating the vast majority of ‘normal’ women in the process. Defending against their blows is another group that complains we’ve grown too sensitive and ought to do more to discourage obesity in Britain.

But throughout the whole debate, I believe both parties have missed the most important point: self-satisfaction.

To me, the biggest thing missing from this Protein World poster is a smiling face. Behind the scenes, the now infamous model-in-the-yellow-bikini Renee Somerfield has stepped up to say she trains hard and eats well (and amply) to achieve her impressive physique. Admittedly, I would question if she’s ever touched the supplements from Protein World. Powders and pills will never deliver the benefits that real food can, and Renee comes across as too smart to trade proper meals for liquid substitutes. Shortcuts don’t work, people! But the merits of the product and the definition of false advertising are a whole different debate. Still, I credit Protein World at least for sparking a much-needed debate about body image.

Let me be quick to say there are plenty of beautiful bodies out there, and not all of them look like Renee’s. Among my own body icons are Jessica Alba, Cameron Diaz, Jessica Ennis and Anya Lahiri (the face of Barry’s Bootcamp UK). Each of these inspiring women looks different from the next, but what unites them in my mind is their hard work and commitment to health. Jessica Alba’s Instagram feed is full of evidence of tough daily workouts. Jess Ennis’s achievements need no explanation. Cameron Diaz authored The Body Book because she believed in promoting the benefits of a healthier lifestyle. And Anya is the very motivational devil on my shoulder when it comes to squeezing out an extra few seconds on my treadmill sprints. It is that dedication I try to channel in my own training – and every time I think about reaching for a sugary biscuit over a nutrient-rich snack.

It’s less about emulating their appearances than their capabilities. I don’t want to look like anyone else, simply the healthiest and fittest version of myself. And that comes down to the same principles that any fitness icon has employed: discipline, maximum effort, a balanced diet and a positive attitude. And anyone worthy of the increasingly prevalent hashtag ‘fitspo’ should also be seen sporting a giant smile – because it is only when by knowing you’ve done your very best that you can reap the rewards of self-satisfaction.

So which team do I support in the Protein World debate? Honestly, I can empathise with both sides. With well over half the UK population weighing in as ‘obese’ (67% of men and 58% of women) and putting themselves at risk of diabetes, heart disease and other weight-related illnesses, I can’t just sit still and say everything is fine the way it is. Just as we criticise too-skinny role models, choosing overweight heroes is every bit as dangerous. We can’t do right by balancing the scales with the opposite extreme of unhealthy. Likewise, I believe that if we all looked the same we’d have a pretty robotic and uninspiring society, and there’s no ‘one size fits all’.

But I do believe we can do better. And I believe the best measure of success comes from deep down inside. Could you exercise more? Could you eat healthier? Could you treat your body with more respect? Let that be what determines your self-satisfaction. And by all means, be happy when you’ve achieved your best. Because that’s a success story worth smiling about.