Phoenix Fitness Worthing

Weekly wins:
🟣Going to London to watch War Horse🐴
🟣monthly group workout
🟣getting back to the gym and classes! The elbow is getting better ❤️‍🩹

Challenges:
🟣working out which exercises hurt and which don’t
🟣working out in warm-ish weather 🌦️I am a sweaty mess!

Weekly wins:
🟣Getting back to eating food other than carbs.
🟣sometimes it’s the simple things that can just make you feel relaxed and happy. I love getting out in nature. A beautiful flower, a peaceful, scenic walk, it’s good for the soul.
🟣seeing Hendrix again after holiday. Did miss the sock 🧦 thief!

Challenges:
🟣lack of sleep due to late flight ✈️
🟣back to daily routine and work - work was limited last week so I could ease back in
🟣keeping cool 🥶🥵 - I’ve purchased a fan!

Weekly wins:
🟣I’m on holiday!
🟣enjoying food guilt free
🟣sunshine and heat ☀️🔥
💜holiday gets a double mention! I haven’t been abroad for 4 years. Those that know me know I’ve been working 2 jobs averaging 40-50 hours a week for the past few years. 😅r & r was well needed!

Challenges:
🟣getting everything ready in time
🟣missing a beauty appointment 😖
🟣limited gym equipment (see my reel)

Weekly wins:
🟣new phone📱
🟣nails
🟣holiday pending🛫

Challenges:
🟣elbow soreness even after several weeks rest
🟣a tough week on the emotions💕

Weekly wins:
🟣fresh hair!
🟣Warm dog walks 🐕
🟣nature and its beauty 🌸

Challenges:
🟣not being able to train upper body still🙁
🟣not having the bank holiday off 👎🏻

Weekly wins:
🟣monthly group workout with some of the Phoenix Fitness team. Lots of fun was had. 💪🏻
🟣Walking the dog and enjoying being able to wear a t-shirt on a walk ☀️
🟣ice cream 🍦pistachio cornetto👌to be enjoyed guilt free

Challenges:
🟣not being able to train upper body still🙁
🟣not wanting to do chores over the weekend- who can blame me?

Weekly wins:
🟣discovering Greek yog with honey 🍯 and fruit 🍓🤤
🟣got my bowl back from pottery painting
🟣Louise’s biceps 💪🏻 look bangin’!
🟣saw the film ‘Michael’, I’m a big MJ fan. to my 30th bday dress up!

Challenges:
🟣not being able to train upper body 🙁
🟣losing glass from my wing mirror, v.disorienting

Sleep 😴
I cannot stress how important sleep is for all areas of your life. Sleep repairs your mind & body so it’s vital for your well-being.

Everyone will experience insomnia (sleep deprivation) of some level in their lifetime.

What are the symptoms?
😴difficulty falling asleep
😴difficulty staying asleep
😴 wake up several times during the night
😴still tired when you wake up
😴difficulty concentrating
😴tired & irritable

I suffer from chronic insomnia. I think it is partially genetic and I’ve always had it. I never slept as a baby (which my mum can attest!). There is a big misunderstanding around insomnia, people often think it is not getting enough sleep but it’s actually about the quality of sleep you have (or don’t!). I could have 9 hours sleep as pictured, but it wouldn’t be good quality deep sleep.

Sleep (or lack of) will impact your workouts! If you’re tired you will not have the same strength physically or mentally.

That question of why could I lift more last week? Or even yesterday? If your body hasn’t had a chance to repair itself how can it be expected to function at full capacity?

Some things that I have found helpful for my own insomnia:
🕯️lavender oil in oil burner
🛏️loop quiet ear plugs
😴eye mask
🕯️limit sound and light in your bedroom
🛏️go to sleep and wake up at the same time each day
📱📺switch off your electrics at least an hour before bed and wind down
😴no napping during the day (if you have to limit to 20 mins).
🏃🏻‍♀️🏋🏻‍♀️exercise regularly
🥂☕️no caffeine/alcohol 6 hours before bed

Take care of yourself 🥰