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    @ @vitality_jana instagram profile

    (@vitality_jana)

    TODAYS LIGHTBULB MOMENTπŸ’‘ Self-care and being there for others, are not mutually exclusive . I have this little gem above ☝️ to thank. He keeps me being me. . I used to think I could make it look like I've always got my shizzle together (hahaha 🀣) But whilst kids can make self-care tricky, I've also learnt we can do it together (in ways I wouldn't have given myself space or time to before) . Examples....cupcakes...muddy walks...Roald Dahl books . I also have @mcsnugz to thank for the gem of wisdom πŸ™πŸ™Œ (please check out her books for self-care 21st century style!) . And p.s. I have my mum-in-law to thank for a problem shared being a problem halved (who said mum-in-laws were meant to be trouble? πŸ˜‹) . Do you have any self-care rituals that also benefit those you love?? Do Tell ⬇️⬇️⬇️

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    • 22/04/2018
    @ @vitality_jana instagram profile

    (@vitality_jana)

    🀯 WHEN YOU FEEL LIKE YOUR MOJO HAS GONE SOUTH & ALL YOU WANT IS CHOCOLATE 🍫🍫🍫 . Do not buy into the misunderstanding that you are backtracking when you feel low because you are not. . Know that YOU are the best nutritionist for you. . There is another layer to explore that you are ready for . . . 🧐 Now all you need to do is be willing to explore it as your very own NUTRITION DETECTIVE 🧐 . Stop judging yourself . Stop being frustrated that you are working on the same craving (because it is not exactly the same, today is a different day than yesterday) . Asking myself "What do I really want right now?" Has been A HUGE GAME-CHANGER when I've found myself hovering at the fridge πŸ•πŸ§€πŸ« Because most of the time, it's not food I need... . And knowing what you know now, what can you do now?? Maybe some yummy supportive snacks? Maybe a chat with your best friend?? πŸ‘­πŸ‘­ . I'd love to know what you find supportive...let's give each other some ideas below ⬇️⬇️⬇️ #womenliftingwomen #eatinghabits #chocolatelover #menopausetips #bodypositive #pilateshuddersfield #menopausenutrition #quotestoliveby #womensupportingwomen #iinhealthcoach #vitalitycentre #pcosnutrition #bodypositivity #perimenopausenutrition #selfcarematters #mentalhealthawareness #quoteoftheday #perimenopausal #selfcare #slaithwaite #womenempowerment #mojo

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    • 20/04/2018
    @ @vitality_jana instagram profile

    (@vitality_jana)

    πŸ₯‘ + 🍫 A MATCH MADE IN SMOOTHIE HEAVEN!! Waking up to 🌞 can only mean one thing.... it's officially smoothie time! . Are you a smoothie lover?? Or do you like the idea of it but they turn out like a sugar bomb 😫 or a bit...Gross?? . Have no fear...here is my fuss free guide: . 1 πŸ‘‰ choose a base of unsweetened non dairy milk 2 πŸ‘‰ choose a veg like spinach or cauliflower so that it isn't overpowering, but packs the nutrients in!!! (YOUR hormones & hips will thank you!!) 3 πŸ‘‰ choose a low sugar fruit like berries 4 πŸ‘‰ choose a fab fat that will keep you fuller for longer, make your skin glow & balance your hormones (can you tell I lπŸ’–ve fats!!?) Ie: ➑️ avocado ➑️ Chia seeds ➑️ nut butter 4) add superfoods like cacao nibs @(creativenaturesuperfoods) or hemp @(thatprotein) to REALLY put a spring in your zing!! . For lots of free recipes, check out my website www.pilateshuddersfield.co.uk . I'd love to know what your fav. Smoothie is...pop your fav. One below ⬇️⬇️⬇️

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    • 19/04/2018
    @ @vitality_jana instagram profile

    (@vitality_jana)

    To all my givers, over-extenders, helpers, and doers: sometimes we’ve gotta give ourselves permission to say no. not today. not right now. i can’t. i don’t want to. no, thank you. etc. . . @alex_elle @(get_repost) #repost

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    • 17/04/2018
    @ @vitality_jana instagram profile

    (@vitality_jana)

    πŸ‘‰Do you sit in an office all day (or pick heavy kiddies up!?) πŸ‘‰Do you want to have a fuss-free routine to ease your spine out in minutes?? ✨ Fab! Because my latest YouTube video is now up! πŸ’• Please let me know if this is useful for you πŸ’• See the link in my bio ⬆️⬆️⬆️ and here: https://youtu.be/1gjqZK1w6iA #pilatesvideo #healthymama #momgetsfit #parasympathetic #pilateshuddersfield #stressless #pilatesforbackcare #pilatesforever #antiinflammatory #youtubevideos #vitalitycentre #pilates #youtubepilates #backcarepilates #pilatesforbackpain #pilatesgirl #backpain #pilatesforstressrelief

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    • 16/04/2018
    @ @vitality_jana instagram profile

    (@vitality_jana)

    🀯 stress = poor digestion 😰 Have you ever wondered why you eat more when you are stressed...or crave chocolate?? Awww, how i love chocolate 😍😍 But I know I just want more & more of it when I'm stressed 🀯🀯 (& I'm trying to savour these Grandma-made energy bars right now!!) ➑️Cortisol (our stress hormone) throws our blood sugar out of balance. This leads to cravings & it's a vicious cycle. ➑️ when we are stressed we don't digest our food very well because our blood and energy is diverted away from the digestive tract ⚠️ so what can we do?? ➑️ I've made a pact with myself this week to eat sat down & chew...sounds simple...but it is a game changer for digestion & a flatter belly!!! ➑️ this week ahead, i choose to prioritise rest, because when I do, everything feels better 🀩 Give me a thumbs up if you are with me! And I'd love to know what tips you use for reducing your stress levels? LET ME KNOW BELOW ⬇️⬇️⬇️

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    • 16/04/2018
    @ @vitality_jana instagram profile

    (@vitality_jana)

    😍 beautiful words by a wise lady 😍 Regarding self-compassion, Kristin Neff asks us to imagine we have a close friend who is going through the exact same situation you are going through. Step outside & think what you would say and how you would comfort this friend? Then apply that to yourself. 😍 I'm feeling very grateful for the network of support my Vitality ladies show each other at our small studio. And then when we have positive self-talk too.... #selftalk #healthymum #huddersfield #happyhormones #busymama #quoteoftheday #pilateshuddersfield #selfcompassion #positivebodyimage #perimenopause #positivemindset #iinhealthcoach #vitalitycentre

    • 31
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    • 14/04/2018
    @ @vitality_jana instagram profile

    (@vitality_jana)

    🌴 i dont know about you, but I am READY to keep the holiday feeling going all year round 🌴 I'm a NO to diets...& a YES to balance I'm a NO to exercising because I 'should'...& a YES to moving in ways that bring me JOY 🌴 I EVEN even created a meal plan today for client, centred around the place she loves to holiday....foods from Greece....because....our relationship with food has GOTTA FEEL GOOD 🀩 Who's with me?? 🌴 Keep your eyes peeled for some exciting news heading your way, that you can access worldwide 🌍 be the 1st to know by receiving my e-newsletter PLUS a yummy little meal plan & recipes as a thank you for joining the tribe! 🌴 And tell me.....what's your favourite foods?? Mediteranean?? Greek?? Let me know....let me Keep the holiday inspiration going!

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    • 12/04/2018
    @ @vitality_jana instagram profile

    (@vitality_jana)

    ⚑NEWSFLASH⚑ Time to move over coffee, make way for the turmeric latte! (Recipe in bio ⬆️⬆️) . πŸŽ–The curcumin inside turmeric is a little powerhouse, proving to ease aches & pains as well as showing improvement in mood over 4-8 weeks. . πŸŽ–This is one of the BEST natural remedies shown in many GOLD Standard research studies. (Always look for randomised, double blind, controlled studies AKA gold standard to ensure you are getting correct info.) . β˜•I've whipped up a batch of turmeric paste ready for my almond lattes...& you can grab this recipe along with a very helpful little meal plan (link in my bio ⬆️⬆️⬆️) Enjoy my love 😘

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    • 11/04/2018
    @ @vitality_jana instagram profile

    (@vitality_jana)

    My 3 Min Morning Routine πŸ’— Whether it's computer induced, or running around after multiple kids over Easter....this little routine is a back saver!! πŸ’— Those of you that come to my classes, know that spiky balls are my best friend...& so portable!!! πŸ’— Pop the 2 balls together under your rib cage, breathe deep & slowly work upwards, releasing those trigger points (the best self-massage there is!) πŸ’— then, hug each knee & finish with both up in a clockwise direction (which is great for the digestive system!) πŸ’— loved it? There are lots more to come, so make sure you're on my mailing list πŸ“©πŸ“©πŸ“© (link in bio) to be the first to catch the videos! And for class members...see you back in class from TOMORROW for the new term xxx

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    • 08/04/2018
    @ @vitality_jana instagram profile

    (@vitality_jana)

    WHAT SETS YOUR SOUL ON FIRE? πŸ”₯ The universe is constantly giving us little messages to do what we love to do, to follow the passions that have been planted in us long ago. πŸ”₯ Sometimes we are too busy to hear it. πŸ”₯ So many of us have our massive to-do lists that make us feel more worthy, or try so hard to fit in & work to exhaustion...when did life get so serious? πŸ”₯ I know, because I've lived that way & it leads to burn-out πŸ”₯ As a child I loved to dance....& as an adult I haven't moved like that for what seemed a lifetime. πŸ”₯ Then all the stars aligned & I got to teach Barre classes πŸ’—πŸ’—πŸ’— Honestly, if you want to just shake it all out & feel glowing....I'd highly recommend it!! πŸ”₯ What sets your soul on fire? I'd lπŸ’—ve to know πŸ˜πŸ’ƒπŸ˜

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    • 21/03/2018
    @ @vitality_jana instagram profile

    (@vitality_jana)

    Thumbs up for Waffles! πŸ’—πŸ’—πŸ’— . My 1st attempt at Waffles, using the wonderful @mariaemmerich egg base to start with πŸ’—πŸ’—πŸ’— . Since applying more keto principles, my PCOS symptoms are improving 😁 & I feel I can keep my muscle tone up πŸ’ͺ I'm a very happy lady! . I'll be sharing more keto recipes πŸ›πŸ₯—πŸœ over the next few weeks - keep your eyes peeled! . What's your fav. Weekend brunch?? Please share your inspiration with me 😁 #huddersfield #healthymamma #waffles #ketotransformation #pilateshuddersfield #wafflehouse #ketorecipes #easyrecipes #vitalitycentre #pcosnutrition #pcosweightloss #glutenfreerecipe #keto #pcosrecovery #periodproblems #cysterhood #healthyhormones #slaithwaite #breakfasttime #breakfastgoals #iamgettingfit

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    • 17/03/2018
    @ @vitality_jana instagram profile

    (@vitality_jana)

    I drafted a post with my cheery πŸ‘©β€πŸ‘¦ "3 top tips for mamas" lol. I've scrapped it...or maybe it will be good for another day πŸ€·β€β™€οΈ . I cannot lie, I've spent the morning confirming my inadequacies in my head. Because then, I will keep moving, tidying and not allowing myself to relax. I wonder if anyone else feels this way too??? . Note to self: stop scouring the place for evidence that you have to keep doing, and measuring up, and evaluating if I'm doing a good job as a @Mum. . brenebrown says it best about parenthood: "if they know they are loved and lovable, if they know how to love, and if they know that no matter what, they belong at home, everything else will work out" . Endless thank yous @brenebrown . And yes, this is my son's little fingers in the picture..."sharing is caring mummy" he said as he swiped one 🀣

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    • 11/03/2018
    @ @vitality_jana instagram profile

    (@vitality_jana)

    πŸ™Œ Breakfast of Pilates Princesses! πŸ™Œ My fuel for the day is either eggs or overnight oats. Both keep blood sugars stable through the morning πŸ’— Don't forget the toppings (that's the best bit!!) ➑️ fresh berries for anti-oxidants (aka fab skin inside & out!) ➑️ sunflower seeds for zinc and progesterone production (fab for your cycle & relaxation inducing!) ➑️ nut butter @(pipandnut are my fav!) Add my fav leggings from @avenue_20 And I'm ready to go!! πŸ’— what's your favourite breakfast? πŸ’— #gettheglow #huddersfield #pilatesbeginner #pilateshuddersfield #perimenopause #busymom #pilatesforbackcare #huffposttaste #antioxidants #vitalitycentre #pcosnutrition #mummygetsfit #hbloggers #pcosawareness #porridgepassion #busymama #glutenfree #periodproblems #pmsproblems #momisgettingfit #slaithwaite #breakfasttime #breakfastgoals

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    • 07/03/2018
    @ @vitality_jana instagram profile

    (@vitality_jana)

    πŸ’₯ Are you one of the 2.6 million that suffer with low back pain? ✨ I believe that a strong back, is a sexy back! And there is NOTHING like Pilates to strengthen those deep core muscles! πŸ’ͺ Join me for my 6 minute strengthening routine on YouTube πŸ˜€ aim for: πŸ‘‰ 5 spinal circles each way πŸ‘‰5-10 kneeling plank prep (make sure you exhale as you move fwd!!) πŸ‘‰ 1 lovely shell stretch/child's pose (breathe deep into that low back) Link in bio ⬆️⬆️⬆️⬆️ Let me know how you get on & if there are some exercises you find best for your back 😍 #backworkout #huddersfield #healthymama #momgetsfit #lordosis #pilatesbeginner #corerestore #mumgettingfit #pilateshuddersfield #vitalitycentre #healthymum #backpainrelief #coreworkout #pilatesforbackpain #backpain #slaithwaite

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    • 06/03/2018
    @ @vitality_jana instagram profile

    (@vitality_jana)

    Yes....we take our classes very seriously here at Vitality Centre 🀣🀣🀣 This has been a lovely end to a crazy ❄snow -filled❄ week....I know our class members can always be relied upon for a giggle! 😁 I am LπŸ’—VING barre....so I treated the power plate class to some Barre work today! Our new timetable starts next week...I can't wait for the count down to Easter holidays!!! 😁 Lets do the hairdresser chat: Are you off on your holidays soon? What's your favourite type of exercise to get you ready for your holidays? 🌞🌞🌞

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    • 02/03/2018
    @ @vitality_jana instagram profile

    (@vitality_jana)

    What a lovely evening! The ladies braved the snow ❄ the music was fab, muscles were worked & Bliss Balls were eaten!! ❄ Thank you to @avenue_20 for the lovely leggings! ❄ I love events - we get to have a really good chat! When we do another event what would you like the topic to be? Nutritin/cravings/hormones or maybe relaxation & sleep tips? Perhaps Barre wins and we'll shake it out again? Let me know below ⬇️⬇️⬇️

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    • 28/02/2018
    @ @vitality_jana instagram profile

    (@vitality_jana)

    Hahaha....yes ain't this the truth 🀣🀣 But I'm ok with that 🀣🀣🀣 As a Mama πŸ‘©β€πŸ‘¦, I'm knee deep in the World of hearing comparison conversations....do you find yourself faced with comparison overload? When i opened Vitality Centre, one thing I was determined to create, is a safe space where everyone that comes in can be fully supported, have a smiley face guiding them AND no need for comparison to others in the small classes we run. πŸ’—πŸ’—πŸ’— So to all the ladies joining us on our debut Barre Event tonight πŸ™‹β€β™€οΈπŸ™‹β€β™€οΈπŸ™‹β€β™€οΈ...you do you & You'll rock it. To all the ladies, Mamas, over-workers out there....You do you too...and it'll pave the way for others to shine their own light too πŸ’—πŸ’—πŸ’—

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    • 27/02/2018
    @ @vitality_jana instagram profile

    (@vitality_jana)

    Hands up who's busy on a Morning?? Our house is a little crazy on a Morning πŸƒβ€β™€οΈπŸƒβ€β™‚οΈπŸ€¦β€β™€οΈπŸ€·β€β™€οΈ so just one little thing I do to make life a little easier, is to prep breakfast ahead of time πŸ‘Ό πŸ’— Now, prep can be a 5 minute job...not an all-day affair. I'd love to share some of these quick prep-hacks with you over the next few weeks...so stay tuned! πŸ’— You'll find my overnight hemp pot recipe in my stories today & I'll make it a highlight too! πŸ’— Hemp is an amazing source of plant protein & keeps us full all morning. I love @goodhempfood - found in most supermarkets & at our studio too! πŸ’— What prep-ahead meals would make your life easier? Let me know below ⬇️⬇️⬇️

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    • 26/02/2018
    @ @vitality_jana instagram profile

    (@vitality_jana)

    FINISH THE SENTANCE... Sunday's are for..... β˜€οΈ Family time β˜€οΈ Unplugging β˜€οΈ Podcasts β˜€οΈ Running β˜€οΈ All you can eat at our hotels breakfast (after the running 🀣.....It's all about balance!) β˜€οΈ What are your Sunday's for? Let me know below ⬇️⬇️⬇️ (and my latest Pilates YouTube vid is still up in bio if movement is on your agenda?! ⬆️⬆️⬆️)

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    • 25/02/2018