Blog -

26th April 2018

Are you confused about Protein?

If you scroll any health and fitness blog you are more than likely going to find some kind of information about protein and supplements. But sometimes conflicting messages can leave you feeling a little confused. Therefore, I have collaborated with Motion Nutrition to bring you the answers to your most burning questions related to PROTEIN!!

Protein is an essential component of a healthy diet. Your body uses it to repair and build tissues, and is also utilised in the production of enzymes, hormones and other chemicals.

Protein can be found in an abundance of whole food sources such as eggs, meat, tofu, legumes, beans, dairy products & alternatives to name but a few!

I also get asked a lot about protein supplements – see the visual here for top advice about what to look for and avoid when it comes to protein supplements

Much love,

Hannah 💜

4th April 2018

How many times have you caught yourself saying ‘I haven’t got time’ or ‘I’m too busy for that’?

Well in the words of John F. Kennedy – “We must use time as a tool, not as a crutch”.

Over many years, failures and ultimately successes I have learnt the hard way about how to nail the art of progression – after all failure is success if we learn from it.

And guess what – it doesn’t involve beating yourself up for the things you didn’t do because there is a simple one-step action plan that will help you to achieve the same success. Whether you are striving for lower body fat, lean muscle gain, better performance within your chosen sport, launching a business, reaching your six figure turnover goal, or being a healthier version of you – I can help.

Being a Mum of two, launching my business in the midst of nappies, school runs, finding time for socialising and exercising; I know the struggle of going it alone and now I am here to offer you a guiding hand so that you can get there a hell of a lot quicker and more efficiently.

Here are my top 5 tips for single tasking.
1. Build a morning ritual – Power Hour
2. De-clutter – your workspace, your home, your mind.
3. Focus on the art of listening instead of talking – you may be surprised about how much you can learn.
4. Write down one thing that you would like to become better at each week. Just one!
5. Break down your chosen goal into manageable steps by doing one thing a day that will help you on the path to success by the end of the week.

Click on the link here and follow me for daily tips and findings on the journey….

27th September 2017

So Autumn is on it’s way, with one of the signs being those dark and often dreary mornings!

Would you like to be able to start every day with a positive attitude and spring in your step?

Being a Personal Trainer, most would argue that I’m always up and raring to go, active wear on and leaping about! But the truth is I used to be somewhat of a sloth in the mornings…you know, the sort where I had set my alarm for 7.00am but if anyone dare wake me at 6.58am… BEWARE!
Having children obviously put a bit of a spanner in the works there, but I have still had to experiment and learn how to best motivate myself to do that things that I would rather not.

So with my tried and tested methods, I would like to offer you the best advice and honest opinions as to how you too can change the way you start your day.

Getting up early starts with creating a good sleeping environment. If you are prepared the night before, you will be able to overcome the snooze button more easily!


I have done this religiously at 9pm for several weeks now. At first I just placed it in a box out of sight, but I knew it was still in there, lighting up if I received an email, beckoning me to come take a peek!
So the switch off had to happen. Boxed up and switched off, I give my mind permission to also switch off and not think. Going to bed to sleep, not scroll!

2) PLAN AN EXCITING BREAKFAST – nothing gets me out of bed more than the thought of food! Be it porridge, eggs, waffles, or the waft of bacon…

Schedule your most important plans for the morning so that you are more eager to get up and do it. Doing this the night before prevents me from lying there thinking about what I need to do after I’ve gone to bed. Removing the ‘worry factor’ means I’m able to go off to sleep more easily and sleep well, making the early start more manageable.

I spray my feet with Magnesium oil, and my pillow with relaxing sleep inducing aromatherapy oils. I have to be honest and say I have always been a skeptic of most supplements, believing that if I’m eating well my diet should give me everything that I need. I’m not sure if it’s just a mental thing but creating this routine has helped me to relax.
Studies have shown links between sense of smell and memory, which makes clear sense to me now. The smell that I have introduced at bedtime is a signal to my brain that it’s time to sleep.


How to be Motivated for the Morning
What’s your reason for waking up early?
Setting yourself a goal worthy of that extra time will make it seem easier.
For me, I get up early to start work. I do this because I am most productive during the morning from 6-12am. I then train, pick up the kids from school, have time to spend playing with them/doing homework etc. I then work again for a couple of hours once they are in bed.
My working hours total that of a full day but it’s more flexible, suits my lifestyle and most importantly – it makes me happy to live my life this way.
If you value what you are getting up early to do, you will make it happen.

Setting unrealistic expectations has previously made me feel like crap in the past. Going from a 7am GRUMPY MONSTER (or 9/10 as a student!) to a 5.30am MOTIVATED FITNESS FAIRY does not happen overnight!
Setbacks happen but chipping away slowly definitely works.
Take time to adjust to a slightly earlier wake up schedule. By gradually setting back your wake up time 15 minutes earlier at a time you’ll shift your earlier morning routine in a month.

HARSH BUT TRUE! The hardest part, but given too much thought, it just becomes harder. Place your alarm clock across the room (or better still outside the bedroom door) you will have to get out of bed to switch it off and will be more motivated to stay up once you are out of bed.

I could list down literally hundreds of reasons and benefits of why exercising in the morning is awesome. I would just recommend over anything else, that you try it for yourself – only then will you really feel the benefits.
Stretch, walk the dog, lunge up and down the living room, book a session with a PT… just try and note down how you feel.

May seem pretty mean of me to say this but truth is, I needed to STAY CONSISTENT – even at the weekends initially!!
By keeping weekend hours consistent, Monday morning didn’t seem to be so daunting. The body clock adjusts. And coming from a prize-winning morning grump – believe me, IT WORKS! Even my Husband will vouch for the fact that I’m the first out of bed these days!

More than anything else, it’s about creating habits.
Habits being a settled or regular practice (especially one that is hard to give up). Do your habits have a negative or positive effect on your life now?
Do you wan to be a positive or negative person?

Changing my morning routine was the crux of creating life-changing habits.
And if all else fails and I have a blip…there is always coffee!

H x

20th September 2017

Hey Ladies,

If you haven’t already heard, we’ve teamed up with @Fitfluence to bring you the brand new ‘Community Fit Hub’ … it’s a place where our community can connect with others on their fitness journey to feel supported, ask questions, take part in challenges and competitions. It’s for YOU and it’s totally free to join… go check it out!

This week we have launched our first community challenge ‘simple swap’. Lots of our ladies have already started making positive changes that will benefit their health for the long-term.

As we are a community, it’s important that we take on these challenges together and support one another. I’m totally in on it too… see below

What’s the most stressful time in your day? Is there a way that you could reduce stress levels during that period?

For me it’s post school pick-up when I’m still working, whilst helping kids with homework, feeding them and me, and running them to various clubs.
Instead of panicking in the moment which inevitably leads to elevated levels of stress hormones, I’m making a ‘simple swap’ this week and preparing each meal the evening before… right now I’m calm and in control!

I promised to share a few recipes that I have prepared the evening before to make my week less stressful… here’s one of them.

7th September 2017

Do you want to be successful and totally smash through those goals?

I’m here to help with practical tips that will help you to stay positive and focused in your pursuits 💕

By creating mindset strategies first and foremost, you will be better equipped to face the challenges that lie ahead, thus leading to positive and successful outcomes.

Throughout my journey to date I have encountered many hurdles and have had to learn how to overcome them. Now I’d like to share a few of the strategies that I have used to help you on your way…

1. Be clear about the goal

It’s fantastic that you have made the decision to live a healthier life, but do you know WHY you are making these changes?

It’s a good idea to question your decisions to better understand your intentions.

Is it because you want to avoid ill health and disease?

Are you aiming to take part in a fitness event and would like to train to be fitter?

Would you like to be able to hold your posture and avoid injury as you age?

Whatever your reason, you will be rewarded with a fail safe plan in the long run if you can stay focused from the outset.

2. How will you get there?

Now that you know why you are making changes you can focus more clearly on the ‘how’s’.

HOW are you going to achieve your goal?

Will you exercise 3 times per week?

Will you eat well rounded meals?

Maybe you will seek out accountability and work alongside a coach to help you stay on track.

Making a plan about how you will get there is quite possibly the most important thing you will do. A shotgun approach of just aiming to eat well and exercise often leads to downfall because there is no clear structure.

Be clear, know how you will reach your target by being specific. ‘I will do a 30 min at home workout on a Monday, go to Yoga on Wednesday and meet my PT on Friday IS specific. ‘I will do some exercise this week’ IS NOT specific.

3. Create a time frame to achieve

Once you have written down how you will achieve it, create a time frame in which you will work to.

Be realistic here. If your aim is to run a marathon and you are just starting out on a fitness plan, it would be realistic to give yourself enough time to train safely and effectively for the task at hand. From zero exercise to a marathon in a month is unrealistic, however, next year may be a good aim.

4. Write down all of the above in one place

A calendar, journal, or notebook is ideal. Being able to see your progress, tick off your accomplishments and review your successes and struggles will carry a great sense of achievement.

Work hard, stay focused and be proud.

5. Seek out a support network 

Always know that there are people around you to support you on your journey. Reach out for help and advice. Learning is part of the process and there are others that have met similar hurdles and overcome them. You don’t need to struggle alone.

I wish you the best of luck, now go get it…

25th August 2017

As promised here is my creation using the blackberries I picked during last night’s walk in the woods…


This is an easy but super scrummy recipe to make use of the seasonal juicy blackberries!
Have it for breakfast, brunch, an afternoon pick-me-up, or dessert. FYI it’s delicious with a dollop of Greek Yoghurt or spread with your fave nut butter!

1 ¼ cups blanched almond flour
¼ cup cacao powder
¼ cup honey
1 tsp vanilla
½ tsp baking soda
¼ tsp sea salt
2 eggs
2 tbsp coconut oil
1 cup fresh blackberries

How to make it…
1. Combine almond flour and cacao powder, salt and baking soda in a blender
2. Next add the eggs, coconut oil, and honey and vanilla
3. Fold in blackberries to the mixture
4. Pour mixture into lightly greased loaf tin
5. Bake at 18o degrees C for 35-40 minutes, until the top is brown and a skewer poked into the middle emerges clean
6. Allow to cool and serve

Enjoy x

24th August 2017


‘Superfoods’ or so they are now referred to, have become the thing of the moment.

Both Sauerkraut and Turmeric have been labeled in the ‘superfood’ category, and in my opinion, for good reason!

I make my own sauerkraut and try and eat as many fermented foods as possible, including Kefir, Kimchi and other pickled vegetables; all of which contain beneficial probiotics that are vital for our gut bacteria, support our immune system and aid in healthy digestion.

However, most supermarket sauerkraut is pasteurized, meaning the heat has probably destroyed most of the good bacteria. Luckily, it’s very easy to make your own sauerkraut at home and is very inexpensive to create.

The main ingredient of sauerkraut is cabbage and salt. It’s important to use a good unrefined salt rich in minerals such as Himalayan pink salt or sea salt. The antiseptic and anti-inflammatory benefits in turmeric add an extra health-boost to this personal favorite sauerkraut recipe.

Although tangy and salty in flavor, I simply love adding a spoonful onto salads and as a condiment in sandwiches etc.

What you will need…
Mason Jar
1 large cabbage
1 tablespoon Himalayan pink salt (You’ll need 15 g of salt to every 1 kg of
1 teaspoons ground turmeric
1/4 teaspoon black pepper
around 300 ml demineralized water

How to make it…
1. Sanitise your Mason jar, knife, cutting board and glass bowl
with boiling water.
2. Rinse cabbage well, and remove the large outer leaves.
3. Slice the cabbage very finely.
4. Transfer the sliced cabbage into a large mixing bowl and massage the salt into it.
5. As you massage the cabbage will start to soften and release water (brine).
This will take about 15 minutes.
6. When the cabbage has released enough water, add the turmeric and peppercorns
and mix until combined.
7. Transfer the massaged cabbage to your Mason jar. Make sure to remove all the air
from the jar by packing the cabbage tightly, leaving no gaps!
8. There should be about 5 cm of brine on top of the cabbage.
If this does not happen add some demineralized water (do not use tap water!)
to make sure the liquid level is completely above the shredded cabbage.
9. The cabbage needs to be submerged in brine at all times.
Set a small Mason jar inside the larger jar on top of the cabbage.
This will help weight the cabbage down.
10. Cover the uncapped Mason jar with a kitchen towel and set in location at room
temperature, out of direct sunlight.
For the first few days, check on the cabbage and add extra liquid to keep the
cabbage submerged. A bit of white foaminess is normal.

* Start tasting your sauerkraut after about a week and see if it’s tangy enough.
I like mine after about 2 weeks but it’s up to your personal preference.
Once it’s done, store covered in the refrigerator and enjoy!

H x

18th July 2017

Welcome Foxes, to your Den.
A hub of information and a place to connect with like-minded others. Fox Phys. was founded as a way to bring women together in their journeys to become the best version of themselves.

Here at Fox Phys. we believe in sustainability. Looking at ways to create a healthy, active lifestyle for the long-term. Finding your own unique balance of mindset, nutrition and physical activity that will not only help you forge a strong and able body, but also the mindset to attack any challenge that life throws your way.

Sharing our experience and knowledge, let’s help one another to achieve goals.

Because strong women rock!

H x