Killing Bad Habits, Creating New Ones

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Part of achieving a lifestyle change and making it stick is killing old habits and creating new ones. When I began my weight loss journey a few years ago, I had to break some bad habits and adopt some new healthy ones. Everyone made it sound easy, like I could just flip a switch, but it was really hard. Along the way, I found some tricks and short-cuts that really helped me reinforce my behaviour changes. For anyone who has just started their weight-loss journey or is struggling to break bad habits, this post is for you.

Stop Snacking.

A lot of people who are overweight struggle to lose the weight because they are constantly eating, snacking, picking, grazing and consuming a few hundred extra calories on top of their regular meals. Food is a drug, it releases feel-good chemicals in our brain and our senses are heightened. Snacking is a bad habit when it is preventing you from losing weight or causing you to gain weight. But there are a few habits you can introduce that will help you stop your snacking habit. The most effective for me is chewing gum. I go through about 50 pieces of gum every 1-2 weeks. Yes, that’s a lot of gum. I also have very healthy teeth, according to my dentist, so maybe this gum-chewing habit is doing more good than I even realise. The second best habit to introduce is drinking more water. Every time you feel like a snack, drink a bottle of water. You will pee a lot more often so prepare for that, but your body will thank you for an increased intake of H2O. The third best habit to combat a bad snacking habit is introduce more physical activity. Change your routine. Are you snacking while watching Netflix in bed? Go to a class at the gym instead. Go for a walk and listen to a Podcast. Go walk to Starbuck’s and grab a decaf Americano. Replace your snacking with a different activity that will make you feel just as good, if not better, than that shitty kit-kat.

Drink less alcohol. 

Alcohol messes your body up. It sends your blood sugar levels sky-rocketing, only for them to crash and burn the next day. It is a depressant. It can change the composition of your gut bacteria. It increases your heart rate. So yes, it’s fun and it can make for a fantastic night out with friends, but it does not do the body good. If you struggle with your weight, alcohol may have an even greater impact on you than someone who doesn’t struggle with their weight. But there are a few new habits you can introduce to help kick the alcohol habit. Sign up for early morning gym classes on the weekend to avoid the temptation to go out boozing on a Friday night. Or sign up for a Friday evening gym class for the same effect. Alternate between champagne or red wine and water, so you consume half the amount of booze you normally would on a night out. If you’re going out for dinner, order a Diet Coke or sparkling water instead of boozing. You’ll still get a mental kick from the caffeine in the Diet Coke but without all the calories. Sounds boring, I know, but it will help you shed the pounds. Don’t stop socialising altogether, this isn’t good for your happiness, but find a way to cut down on booze while still being social.

Cut down (or out) refined sugar. 

When I was younger, I loved sugar. It was my drug. I drank it, in the form of Dr Pepper or Mountain Dew. I ate it, in the form of candy. I snacked on it, in the form of brownies, cookies and cakes. I had a terrible sugar habit and when my weight peaked at 210 lbs. in 2009, I knew I had to do something about it. It took years before I got to a place where I was consistently eating a low-sugar diet. I gradually cut down. Then I pretty much cut it out altogether. Then I got stuck in a restrict and binge cycle (e.g. no sugar for a week, followed by a big bag of Pic n’ Mix at the cinema on the weekend). Then I got to a place where I was having it semi-regularly but in extremely low amounts (e.g. a few squares of chocolate a couple of times a week). Refined sugar is the reason that most overweight people are overweight. So, how do you kick this habit when sugar is on pretty much every list of ingredients in the supermarket? Again, I go back to chewing gum (bubblegum flavour to be precise). Drink flavoured sparkling water (not too regularly though, it’s full of artificial sweeteners). Eat more berries or any other low-sugar fruit. Drink black coffee after large meals to help re-balance your blood sugar levels. Exercise more, to help maintain level blood-sugar levels. Eat complex carbohydrates like porridge or rye bread with breakfast for slow-release sugars and energy. Learn to think with your stomach and not your mind. Your stomach doesn’t want refined sugar, it will completely destroy the good bacteria in your gut. Your brain wants it because it’s a drug. My biggest piece of advice here is to not replace all sugar with artificial sweetener, because that’s not good for your body either. Also, don’t replace it with honey, agave nectar, maple syrup, etc. because those are all just different forms of sugar.

There is so much more I could write here. Instead, I’m giving you my perspective on the top three bad habits of overweight people and some top tips for creating and sustaining new healthy ones. I’ll save the rest of my thoughts for a future post! For now, you can check out fitness and food tips on my Instagram and Facebook page. Thanks for reading and have a happy Sunday!

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Four reasons to try plant-based eating

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Two years ago, if someone had told me to go vegan or have meals without meat or fish, I would have laughed in their face. Then I suffered months of health issues, which wreaked havoc on my hormones, digestion, mood and life. So I decided in January 2018 to do a trial period of eating less meat and more plant-based foods. I wasn’t quite sure how it would go… would I be hungry all the time? Would I become morbidly obese? Would I have enough energy to exercise and lift heavy things? Would I waste away? Would my digestive system love me or hate me for it? Would I spend more money on food or less money on food? So many questions.

A few things happened, some positive and some negative, and I’m going to share the main benefits and drawbacks of plant-based eating, from my experience, with you today.

Five a Day

If you struggle to get your five-a-day, then go plant-based for a while. Making sure you get enough vitamins, protein and fibre in a diet that is mostly made up of vegetables, fruit grains and a few dairy products is not easy. I found myself making lunches with things like eggplant, butternut squash, carrots, chickpeas, tomatoes, courgettes, broccoli and brown rice. My snacks were apples and bananas on a good day, and dark chocolate covered almonds on a bad day. I drink almond milk and apple juice pretty regularly anyway, so I kept these in. Yum.

Digestion

Eating vegetables does not give you the same bloat as eating meat. And if you suffer from any form of IBS or IBD, you’ll know that digesting meat can sometimes be painful and difficult. After six weeks of plant-based lunches, I can honestly say that I felt the difference. My meals didn’t sit like heavy rocks in my stomach. And I didn’t suffer from any uncomfortable gas either. My body liked them and digested them well. Sometimes I felt a little bloated after a carb-heavy meal but green tea and black coffee helped ease that symptom. My body struggled with some foods like broccoli and cauliflower, which are extremely fibrous, but as with any dietary adjustment, it just needed time and patience.

Satiety 

It is possible to feel full on this diet but you need to really pay attention to your protein and fibre intake. This was the only problem for me. I wasn’t always full after a plant-based meal. Sometimes I found myself hungry a couple of hours after lunch and honestly, I hate snacking during the day. It messes with my metabolism and messes with my mealtimes. If I don’t pick the right snack, it also sends my blood sugar levels all over the place resulting in crashes and mood swings and all sorts of horrors (yes, I’m human and sometimes I make bad choices.) I played around with meals including more chickpeas sometimes or lentils or quinoa. I don’t know if I ever nailed it but again, it takes time, patience and tweaks before you get it right and find your flow.

Carbs

Plant-based eating means that you get to eat more carbs, which is great. Bananas, sweet potato, squash, carrots, berries, apples, brown rice, quinoa, oats, etc. More carbs means more energy, and fuel to thrive. If you’re a runner, you are probably used to eating a high-carb diet anyway. And if you’re not, then you’ll find you have more energy to burn in your workouts and cardio sessions. The only down-side to this way of eating? Sometimes, I did find myself over-eating or going too carb-heavy or too fat-heavy. It’s easy to fill up on bread and starchy carbs, but if you’re not using those to fuel yourself physically, the weight will start to creep back on.  And on the flip side, it’s easy to go too fat-heavy and gorge yourself on nuts and avocados. But if you’re not burning fat in HIIT-based workouts or balancing that out with a lower carb intake, your body will turn that fat straight into fat. DISCLAIMER: Every body is different. My housemate can eat an entire baguette every day and still stay a size UK 6. If I even look at a baguette, my hips and arms grow by like six inches.

Plant-based eating is great for getting your five a day and your stomach and bowels will thank you for it. But beware of over-eating, under-eating and eating too many calorie-dense foods. It’s easy to eat a banana peanut butter sandwich and think, “this is plant-based so I’m a beacon of health.” But you should probably be having raw carrots and homemade avocado dip instead — unless you’ve just run a 10K of course. If you’re strength-training, you’ll need to load up on protein like chickpeas, beans, tofu and peanuts. In fact, my body craved yoghurt after gym sessions, which told me that I needed more protein. If there are two key reasons to really try this, it’s: (1) to challenge yourself to eat more fruit and veg and (2) to find a way of eating that is good for your body and good for the environment.

Look… just try it. Give it a few weeks and then let me know how you get on. You can find me on Instagram or Facebook.

100K in 10 Days

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Running is exhilarating in every sense of the word. Part of the excitement is the physical challenge and sensation of feet pounding the concrete. Then there’s the feeling of sucking in fresh air, sweating and feeling a chill at the same time, fast heart beats and traveling freely at speed. But one of the most fantastic parts of running is the moments you experience when the world is waking up or going to sleep. Seeing the sun rise before everyone else has awoken. Seeing the grass still frozen as the planet warms up. Views of untouched snow and the sound of morning bird song. A road with no traffic or a lone plane in a cloudless sky. There’s something striking and powerful about experiencing these moments on a run.

When you become ill or someone in your life becomes ill, you suddenly realise how beautiful the world is. You look back at all the moments you took for granted. And all the things that seemed so important at the time, now seem so insignificant. You capture every possible moment of beauty that you can, from sunrise to sunset. Life is so fast, so full of stress and so burdened with unnecessary pressures. It is only when you slow down and make a conscious effort to really look and see what is around you, that you realise the extent to which life is filled with special people, special things and special moments. It is sad that it takes hardship or illness to make us stop and appreciate these moments, but it’s during the tough times that we feel gratitude the most.

When a friend approached me and asked me to run 100K in 10 days, I did not hesitate to say ‘Yes.’ He informed me that the mother of a girl I went to university with had been diagnosed with pancreatic cancer. Rather than accepting the rubbish options the NHS offered her, she chose to undergo an experimental treatment involving lots of nutrient-dense supplementation and juicing. And it’s improving her quality of life dramatically. Being someone who is deeply passionate about holistic health and nutrition, I felt really strongly about Julie’s journey. It’s so promising to see a few select medical professionals embracing nutrition as a healing mechanism. We live on a planet that heals itself, the animals and plants that inhabit it. Why not use the planet to heal ourselves?

When Euan, Sam and I first started our 100K in 10 days, we felt great. The first couple of 10Ks were easy and enjoyable. But personally, my joints were on fire by day 3 or 4. On day five, I could only manage 5K due to a very intense day/week at work. I lacked energy and I lacked time. This meant I had to make up these kilometres at the weekend, which meant two 12K runs in a row. By this point, I was popping ibuprofen just to get through and my body felt extremely inflamed. On the final day, it was just about finishing without stopping or quitting. After ten days of non-stop running, we had done it. Ticked the box. Achieved. Off the bucket list. And we were already planning what we would do next! Every time my mind told me to quit, I pushed through. I told myself that my pain was insignificant and that I was stronger than I gave myself credit for. My ankles were crying, but they got their rest when all was done.

This running challenge was so much fun, because I was part of a team. The team effort was greatly motivating and we could track each other’s progress using Strava and Instagram. I made sure to take probiotics every night to help regulate my sleep and energy. My diet consisted of a lot of vegan protein, turkey, veggies, avocado, apples and bananas. Oh and of course, the odd bit of chocolate-covered nuts (#addict). Challenge yourself. And if you do, do it for a good cause. Please check out Julie’s story here and if you can, donate a couple of quid. It’s a giving time of year after all! Thanks for reading and if you do 100K in 10 days, please do share your experience with me here.

Why Demi Lovato is a Goddess

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Unless you’ve been living under a rock, you’ll know that Demi Lovato has recently come out with a new album and a documentary on YouTube. I’ve always loved her music but I don’t read celebrity gossip, so I knew very little about her personal life. Turns out, she’s got a very captivating life story and at the age of twenty-five, has been on quite a ride. At a time when all we have to aspire to are avocado-nibbling model-thin women on Instagram who post photos of themselves with food they aren’t going to eat and share videos of themselves on holidays we’ll never afford, it’s extremely pleasing to get a glimpse into the life of a young female celebrity who endures many of the struggles that us “normal” women do. Yes, she’s a celebrity and a very successful one at that at, but her life hasn’t been all peaches and cream.

In the interviews, Demi opens up about her past drug addictions, bad relationship with food, daddy issues and feeling pressure to be perfect. She is honest without being too dramatic and she speaks straight from her heart. She opens up about how she spent a lot of her teenage years in a depression and still struggles today. She spoke about break-ups, heartbreak, pills, anger issues and fantasising about her own funeral. Demi uses the gym as an outlet for her emotions and uses exercise to keep her balanced. She still struggles with an eating disorder, but she can talk about it now and works with a therapist to understand it. Demi grew up on the Disney channel and felt the stresses of working life from a young age. She was thrust into the spotlight and asked to be a role model before she was ready. And she was bullied very badly in school, and had a father who was a mess and subjected her and her siblings to things nobody should have to go through.

As a young woman who regularly feels insecure, lost, inadequate and frustrated, it was so comforting to have someone I admire talk so openly about their struggles. The filtered world of Instagram gets so exhausting sometimes, and leaves me feeling as though I’ll never be good enough, for myself or anyone else. To see Demi using the gym to rebuild herself, taking bold steps towards independence and talking honestly about her set-backs, was such a moment of enlightenment for me. It made me realise how human we all are. And how beautiful the world would be if we were more honest with each other. We could be supportive instead of competitive, and love one another instead of judging one another. If more of us spoke about our challenges, insecurities and fears, we would know that we aren’t alone. 

Maybe you think this is lame and superficial and boring. You might not even know who Demi Lovato is. Watch the documentary and then decide for yourself. We all seek role models and people to look up to. I look up to women who have endured tough times, because those are the women I relate to. The women who were bullied, misunderstood and had to fight others but also themselves. The women who never felt good enough and pushed themselves to extremes in the quest for perfection. The women who broke and had to work long and hard to repair and heal. The women who are tired of the bullshit, the fake shit, the plastic and who want to be open, honest and real. Writing this blog is always a release for me, a way to express what I’m really thinking and feeling, and I love when other people write to me and share their similar thoughts and experiences. Let me know who your role model is; you can contact me on Instagram or Facebook. 

Speaking Up and Speaking Out

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The allegations against Harvey Weinstein brought to light decades of sexual harassment against female celebrities who were afraid that speaking up would damage their reputation and future career opportunities. Many of the women who did speak up against him explained that they lost acting jobs as a result. The second wave of feminism that has captured the world’s attention over the past few years has given many women courage, bravery and has shown us that we are worthy of being treated with respect. We are beginning to realise that we don’t need to accept unwanted sexual attention, gestures or advances. This feminism promotes female empowerment, independence, modern values and sexuality. Our mothers and their mothers were taught to stay silent and respect authority, not to question societal norms and to stay poised and polite. Thank you to the women who rejected these behaviours and decided to question the status quo. Had it not been for you, we would probably all be skipping around in poodle skirts, spending our time shopping for vacuum cleaners and baking pumpkin muffins.

When I was growing up, I remember the first time I encountered male sexual attention. I was eleven years old and it was from construction workers in my neighbourhood who shouted, whistled, hooted and hollered at me. At the time, my sister and I joked about it. She was nine years old at the time. When I was fifteen or sixteen years old, I began working at a restaurant waiting tables for some extra cash. One of the male cooks cornered me in the freezer and asked me if I wanted to touch his penis. He was at least eight years my senior and I still had a curfew. At the time, I wasn’t sure whether to be flattered or whether to report him. I told the girls at work but we were all being subjected to this behaviour on a daily basis, so we all brushed it off. Similar situations, some more physical than others, occurred over the next few years. During an internship for a global Fortune 500 company, I was harassed by a 60-something man who had worked there for almost thirty years. I was only eighteen at the time and I was very upset. I reported it to HR who did nothing, and the man blamed it on me, lying and saying I was just mad because he wouldn’t buy me alcohol. Everyone else turned against me, and my own mother questioned whether I had done anything to lead him on; it was infuriating. I didn’t understand why I was the one being punished and not him.

This is the culture we have bred. A culture where women are to blame, we are the ones at fault, we are the temptresses and we should be more restrained. To this I say: fuck that. There are men in this world who are predatory, vulgar, repulsive and unable to exercise self-restraint. They are in positions of power and they abuse this, often preying on vulnerable women or women who are too young and naive to know better. Institutions perpetuate this issue. Churches teach us that man is above woman; God was a man and he created the world. Women are on this earth to reproduce and serve man. Gross. Business and politics, it’s all male-dominated. Men make the decisions, women follow them. Until the fundamental structure of our society changes, sexism will persist. But we need to change too. Women need to take risks, follow their aspirations, use their voice, use their brains and stay strong. 

Harassment is a crime. But yet we don’t report it. The recent #metoo campaign was a powerful illustration of how many women have suffered sexual harassment, assault or rape. Yet many of these women had never spoken up before. I applaud you all for speaking up now, but I beg you to always speak up in the future, should this happen to you again. Remember: if you don’t report it, you are condoning it and that man may re-offend or assault someone else. Last week, I was harassed and threatened by a man who followed me to my local supermarket. It was a horrible experience and it shook me up, derailed me, took away some of my power. I reported it to the police and although they haven’t done anything yet, I’m glad I spoke up. Each time you speak up, you gain a little courage. Each time you speak out, you send the message to other women that they should speak out too. You reassure other women and girls that they deserve to be treated with respect and they should respect themselves too. One voice is a whisper, but a hundred, a thousand, a million voices is a force to be reckoned with. So speak up and speak out ladies, it’s our time to shine.

Disordered Thinking

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The left picture was me in 2007 when I was drinking and partying excessively, and the right picture is me in 2015 when I was living a much healthier and active lifestyle. I didn’t like my body in either picture, I fixated on the parts of my body that I didn’t deem good enough.

Taboo subject alert. We don’t talk about this and we all smile and say that we’re “fine” and that we actually love celery because it’s so crunchy and delicious, and we have 742 different food intolerances. We are naturally skinny, good genetics, it’s effortless, lucky us. We love the taste of a protein shake. Thanks to the media promoting things like thigh gaps, size 0 models, supplements instead of real food, teeny tiny bikinis and more, pretty much every woman on the planet is left feeling inadequate. Since the millennium, being thin has been the norm and being anything larger than a size 6 (US) is considered plus size. We have seen celebrities battle with anorexia, coke addictions, clinical exhaustion and more (Nicole Richie, Kate Moss, Kendall Jenner… shall I name a few more?). And many of us have copied these behaviours because we thought it would make us thin, beautiful and happy. We did what we thought we were supposed to do, we listened to what the media told us and we copied the behaviours we learned. Does this sound familiar to you? Read on.

We have been taught that we have to “earn” our food. Fitness trackers have encouraged us to get in as many steps as we can, even if it means pacing up and down the driveway. Somewhere along the way, everyone became terrified of carbs. TV Shows like the Real Housewives depicted women slaving away with a personal trainer and then nibbling on a plate of salad. No wonder so many men and women are suffering from eating disorders, anxiety and depression. Fitness professionals stick to a very regimented lifestyle where meals are measured, macros are counted and workouts are structured. But for everyone else, the pressure to live, work and look like a million dollars is huge. Example: Bethenny Frankel has publicly denied having an eating disorder but on her reality show, she spoke about not wanting to exercise because then she ate more and felt like she had to then exercise more to balance out the extra food. THAT is disordered eating. THAT is a result of what we have learned and been taught and any shitty magazines or blogs that have published this type of content should be ashamed.

Ok, I realise I sound angry and bitter. Hear me out. We should be conscious of what we are eating, we should know what ingredients are in food and what our calorie input and output is. We should be supplementing if necessary and intaking probiotics, plant-based nutrition and clean whole foods. We should all cook more and scale back processed foods and refined sugar. This is all important for our health and I am a huge advocate of holistic nutrition. We should stay active, take the stairs when possible, walk to work if we can and keep fit. Most of my pay check is spent on kombucha, vegan protein powder, vitamins and protein bars. It’s shocking how much I spend on trying to be healthy and make sure I’m getting the right nutrition. But I tell myself that it’s money well spent. I love finding food and drink that tastes good AND makes me feel good, from the inside out.

What I do not condone is the media’s obsession over thinness, dress size and diet culture. We are bombarded with stupid advertisements for waist trainers and skinny detox teas. There are an overwhelming number of models, influencers and celebrities who are completely dishonest about the lengths they go to to stay as thin as they are. Fitness models shred themselves down to 10% body fat and then get breast implants to have the “perfect” body. These people project images of their lives, as if they are completely normal and their lifestyle is achievable. Please remember: these people do not work 9-5 jobs, they are military-style strict about their macros and their meals, they spend hours in the gym every day and they get a lot of shit for free (i.e. personal trainers, gym memberships, holidays, supplements, etc.) because of their social media following. Strip back all the Instagram filters and the falsities, and you are left with humans who are probably pretty insecure, irritable, hungry, tired and self-obsessed.

Stop being scared of carbs; just read up and understand them. Don’t over-exercise, you’ll just end up being plagued with injuries. Embrace your body type and find a size or a weight that feels comfortable for you. Don’t make your goal to look like someone else; they’re not you, you’re not them. Don’t replace food with alcohol because you’re calorie-counting. Don’t take laxative teas, you’ll end up dehydrated and sick. Eat chocolate, but try and go for the dark stuff. Eat healthy but don’t restrict and end up bingeing at the weekends. Exercise but do it because it makes you feel good, not to punish yourself. And stop believing everything you see on social media, remember the golden rule: people only show you what they want you to see. And as always, love yourself and be mindful that your mind can be your best friend, but also your worst enemy. Happy Sunday.

FOMO & Weight Loss

 

 

When you commit to losing weight, you are committing to making lifestyle changes. Your new lifestyle probably won’t have room for Thirsty Thursdays, Bottomless Brunches, Birthday Cake, Pub Crawls or any of the boozy, dirty, indulgent social occasions that life has to offer when you’re twenty-something. For anyone who falls into the millennial demographic, this feels like committing social suicide. You are faced with a choice: become a loner or become part of a fitness tribe. When people start smattering their Instagram page with pictures of food, gym selfies and smoothie bowls, it’s not because they think they’re better than you; it’s because they want to belong to something that means something important to them. It is an innate human behaviour to want to be part of a culture, part of a family, part of a movement or part of a group. Most of us don’t like feeling isolated and we certainly don’t want to feel like a social outlier. Whether it’s a language, a strong sense of culture, a worthwhile cause, a closely bonded family or something else, we want people who we can relate to, who make us feel like we are part of something. It’s a shared love, a bond or a feeling of community.

Enter: Fomo. Yes, FOMO is a real thing… even Time magazine has written about it. It’s in the Oxford dictionary. Read the article here. We all have friends and family, and sometimes these things are one in the same. Going on a diet or training for an event has a significant impact on your social life. The strict nutrition, the rigorous training regime, the extra much-needed sleep; these all have a huge impact on your social calendar. I’ve tried going all-in at social events and I just end up over-indulging and feeling sh*t the next day. I’ve also tried avoiding these events altogether and then I just get really sad. I’ve also tried finding a middle ground and that sort of works, but I always feel guilty or boring when I leave early as all the fun begins. And then the next day, I see all the photos on Instagram that I wasn’t a part of. And the late-night snapchats that I’m not in. And the WhatsApp messages that I don’t understand because I wasn’t there. But I tell myself that the FOMO feeling is not as bad as waking up alone with a stinking hangover and that feeling we all describe as “the fear.”

When you’re making a lifestyle change, there is an internal battle happening inside; a conflict. Half of you wants to stay committed to your #fitlife and the other half of you yearns for a shot of tequila in a sweaty club with a sexy stranger. Part of you sees your colleagues eating chocolate cake and you drool a little bit and wonder if it’s worth that extra hour on the elliptical you’ll have to do later. But another part of you laughs because you know that sugar hangover feeling is so much worse than feeling clean, hydrated and healthy. Having lived both lifestyle extremes, I can truly say that I live my life with an angel and a devil on my shoulder. Sometimes I imagine that this is what it feels like to overcome an addiction. My mind is telling me ‘No’ but my body is telling me ‘Yes.’ Am I really missing out on that pub crawl, those cupcakes, that fry-up? I’ve had it all before and I know it may bring me instant gratification, but in the long run, it will make me feel rubbish.

We are all faced with decisions every day, and these decisions determine what we do, where we go, and how we feel. We have a responsibility to ourself to make decisions that will make us healthier, smarter, stronger and more successful. We owe it to ourselves to do things that make us feel good. This is why you get up at 6:00am for a spin class. This is why you dip into your savings to book a last-minute spa vacation. This is why you stay home on a Friday night and pamper yourself instead of heading to the club. This is why you choose a chicken salad instead of a burger. You do these things, not because they’re easy, but because we have to work to be the best version of ourselves. This requires effort; it’s not a given. It’s in our nature to seek instant gratification and short-term highs, but you must learn to use your instinct and recognise when the highs aren’t worth the lows that will follow. Use your brain to judge whether something will benefit your health or damage it. FOMO sucks, but you’ll find your niche and you’ll find your tribe, and when it starts to make you who you are, it will be so worth it.