Fuller for Longer

Hello angels,

todays post is on how to feel fuller for longer..

Many of us have busy lives, hectic jobs, or we need several meals and we can’t snack and graze throughout the day or we want to have meals that keep us full so we are not snacking to help reduce our weight, and help our weight loss plans.

So we need to find meals that are going to help us be fuller for longer. To keep us satisfied throughout our busy days.

So the top foods I recommend you eating to keep full and satisfied are

  1. Vegetables. (carbohydrates)
  2. Rice, potatoes, and pasta (carbohydrates)
  3. Calcium-Rich Cheese. (fats and protein)
  4. Salmon (fats and protein)
  5. Apples (carbohydrates)
  6. Avocados (healthy fats)
  7. Beans, Chickpeas & Lentils. (protein and carbohydrates)
  8. Dark Chocolate (fats)
  9. Eggs (protein and fats)
  10. Water (empty/liquid, no calories)
  11. Greek Yogurt (carbohydrates sometimes protein and fats depending on brand)
  12. Almonds (fats/healthy fats)

I have commented next to each food which is the main macronutrient in each food that is working to keep you full.

So you learn you need a mix of all main macronutrients. (Please don’t be alarmed by the word fat doesn’t make you FAT you need it in your diet it’s essential.. I will do another post on this soon)

Some vary in the way they are released in the body some foods can work in being slow releasing energy which helps keep you full for longer etc but I will do another post on slow releasing energy foods as these two topics cross over.

Hope this helps when it comes to making some snacks and your meals throughout your busy schedule..

happy hump day loves

Much Love J x

What do YOU want to see?

Happy Monday angels,

How are we all feeling today?

If I’m honest I’ve had a stressful time this last week with moving into my own house, running my own business, working, having a dog, getting a kitchen!?, helping my grandparents and I realise this is not much and people have so much more going on but my stress levels have been all over.

I was a little ill because of it at the weekend and it made me realise I need to slow down. Stop stressing, think things over and act upon what needs to be done, not make more work for myself. I have a condition which doesn’t help these situations when I get stressed and anxious my condition gets worse. I will talk about this in another post and a YouTube video.

For now, I’m here to ask what do YOU want? What do YOU guys want to see? I am planning on doing a lot more videos on my YouTube channel once my internet clicks in tomorrow! (YAY!) I have so many ideas and things I can’t wait to show and share with you but I want your ideas too I want to know what you want to see, so yes I have lots to put out there, but is it that what you want to see?

Do you want vlog videos, Q and A’s, fitness videos, workout videos, or hauls? Factual videos, fun/game videos? What is it you would like to see? Or would you just prefer my normal blog posts? I know everyone is different and I would like to reach out to so many of you.

So let me know in the comments below… and please share, subscribe and like..

Have a great day angels,

Much Love J x

New YouTube Video

Hey angels,

as you know I’m back, I’m back to YouTube. Each time I do a new video I will post up on here that I have a new video up, so if you don’t want to miss a video then please subscribe to my YouTube channel and subscribe to my blog you will then get notified and emailed each time so you don’t miss a thing!

Thank you for your support so far!

My new video today is https://youtu.be/XG-vkgTkeVs

please check it out leave me a like, a comment and subscribe!!

Much Love J x

Being an ambassador..

Hello angels, today is a little bit of a different post, it’s all about me. I’m not doing this to be big headed and be full of myself in doing this to explain what I do, how I work and how I am involved in the fitness industry. Basically over this past year I have achieved a lot with my PT business, becoming a nutritionist, my own personal training, YouTube and working with companies and other bloggers too!

Right in not saying I’m the next big thing in the industry, far from it, I’m not saying I know it all, I need to learn a lot more, but I am saying it passion, my love and I want to help and encourage all those around me and many online to love it and enjoy it the same.

Fitness and health is with us all day every day and most of us hate it, dread it, and I want to encourage others to love it and enjoy it too. It’s always been a part of my life majorly cause of my parents it doesn’t need to be that way for everyone one but staying all round happy and healthy is super important, it doesn’t need to be everyone’s life, everyone’s passion but to enjoy and think more about the bodies we have, would change so much for the better.

I am a qualified personal trainer, I qualified am a nutritionist, I have just started my next course, I am a runner, I am part of a running club, (NVH), I now lift weights to build my frame and train myself, I suffer with a skeleton condition which annoys me each day, I am a health and fitness blogger and have been involved in fitness bloggers meet ups and blog shares, and I am now a BODYPOWER ambassador (many of you may have heard of bodypower an amazing fitness, health and body building event which is put on every year and I am also a ambassador for JUST STRONG clothing, which is a brand of clothing for strong women (i am all about women empowerment)!

So having a combination of working with a great fitness team/company and a clothing brand is super amazing and I’m so happy to be working with them.

I personally do, wear the clothes from this brand and do attend the meet ups such as Birmingham BODYPOWER so I do believe in them all and would order/go to them even if I wasn’t working with them. And I think this really matters when you work with companies. It is important that you want to and believe in them too.

So this is what my post is about being a BODYPOWER ambassador, and a clothing ambassador.

What do I do? – I support and advertise for the brand/companies throughout the year. I wear some of the clothing items, (if I like them), I can purchase them at a discount also.

Why? – When you are a blogger or a YouTuber you are sometimes approached by brands that you may or may not believe in, to work alongside them in building their brand and building your social media with them also. You can always say No. I would always work with a brand I agree with and would use/believe in/purchase from even if I wasn’t working with them. I have been approached by many, many silly ones too and I would not lie to my followers and I would not agree to work with a brand I didn’t believe in and love.

When – I do this all year round. I don’t earn much at all from this, it helps my social sites, and I earn a little commission of sales I make through my personal discount codes.

So for bodypower it is BP4036 and for just strong is JOVERTON10 this really helps and supports me and my blog!

also angels I don’t actually work with myprotein but I have a referral code that I would love you to use – https://www.myprotein.com/referrals.list?applyCode=JAYDYNE-R1&sm

Again angels thank you for all your support!

Much Love J x

YouTube Q and A on Nutrition?

Hey angels, so I know many of you have lots of questions, and I get so many messages, on about not only fitness and exercise but nutrition too.

My mum and I are both qualified in nutrition and diets and we are planning on doing a YouTube video on this to help you guys!

Please leave any questions or any comments you would like to be answered or discussed.

Can be anything small or big, no names will be mentioned so your question will be anonymous we just want to help you all out!

Happy Thursday Angels

Much Love J x

Internet and YouTube

Hello angels, hope you are well.

Just wanted to let you know that this weekend I moved house! It is all amazing and so so exciting. I have to say also very stressful.

But the main reason for my post today is to let you know my YouTube channel will not be as structured this week.

Sorry angels!

I don’t have any WiFi/Internet to upload properly, I have lots to come and I have edited and prepared lots so please bare with me..

I should have internet by the 30th of January, I am trying to sort something before hand also for you angels and my uploads.

Thanks again for your support, please keep watching and sharing.

Much Love J x

New YouTube Video

Hey angels,

as you know I’m back, I’m back to YouTube. Each time I do a new video I will post up on here that I have a new video up, so if you don’t want to miss a video then please subscribe to my YouTube channel and subscribe to my blog you will then get notified and emailed each time so you don’t miss a thing!

Thank you for your support so far!

My new video today is https://youtu.be/E98v-Ln_jh8

please check it out leave me a like, a comment and subscribe!!

Much Love J x

YouTube Q and A

Afternoon angels,

Hope your all well, this weekend after I move into my new house on Friday I will be recording lots for my YouTube! (What would you guys like to see? Please leave suggestions in the comments.)

As for today’s blog post this is just a little plea for questions, I have a few questions ready for my YouTube Q and A but I want to reach out to everyone that follows my social media or blog to get the chance to send me questions that I will try and answer on my video.

I have had many messages through my Facebook, but you can comment on this post or on my last Instagram post or even send me a message directly. I am happy to answer work related questions and personal questions. I have had a few questions arrive so far that have made me giggle!

So stay tuned for this video coming next week, don’t miss a thing on my YouTube and get subscribe to me ‘Jay’s Day’

Thanks again for reading

Much Love J

New YouTube Video Up

Hey angels, as you know I’m back,

I’m back to YouTube…

Each time I do a new video I will post up on here that I have a new video up, so if you don’t want to miss a video then please subscribe to my YouTube channel and subscribe to my blog you will then get notified and emailed each time so you don’t miss a thing!

Thank you for your support so far!

My new video today is

Happy Monday!

please check it out leave me a like, a comment and subscribe!!

Much Love J x

Dealing with losing a loved one

Hello angels, hope you are all well.

Today topic is quite sad and can be upsetting for many of us, but it is part of life and I want to help those struggling with maybe losing someone or who has lost someone recently.

I’m no expert at this, I’m not qualified in helping grief or depression and sadness along these lines but a few tips to help you in those days, weeks and grief after losing a loved one.

Let’s remember everyone is different and everyone deals with loss differently.

1. Find your support – be surrounded by those who loved the person you have lost also, they will understand and feel your pain. Find the family and friends who can support you, understand you and give you time.

2. Time – the first one leads onto my next point this will take time, days, weeks, months maybe years, it won’t go over night, don’t expect it too. But time is a healer and just give yourself time.

3. Take some time away from work and normal life or sticks to routine, some people deal with things very differently and we should always remember this, sometimes it’s good to take a few days out of work or daily life and routine and take a break, some people prefer to stay active, busy and take their mind of things.

4. Sleep, eat and stay well, don’t run yourself down. You need to stay the strongest and healthiest you can for yourself and your family/ friends they need you too. You are there for each other.

5. Create a plan, a proactive plan of what you will do about everything with regards to that person and the future, once a plan is in place you can dealing with grieving rather than stressing and organising this.

6. Cry. You need to let this out. Cuddle. Hug those around you.

7. Talk about it, don’t isolate yourself. Talk when you are ready of course but talking can help you think, remember and move on.

8. Accept your feelings, express when you are ready. People experience all kinds of emotions after it is normal and everyone is different and that is fine.

9. Look out for your family and friends. Keep busy looking after them and caring about others as well as yourself.

10. Reach out and help others dealing with the loss. Share stories – talking and understanding each other can help you with your process.

11. Find creative outlets, whether it be art, the gym, your music, keep busy, keep occupied and do what you love, to express your emotions.

12. Remember and celebrate the lives of your loved ones. Do what they would have done, what they would have wanted you to have done and celebrate them.

Hope this helps a few of you.

Remember to see someone if you need professional help with this, I am no expert.

Much Love J x