Fitness & Wellness with Taz

03/04/2024

The results you’ve been waiting for…

Recently I put a poll on my story to gather some information around women’s hormones and emotions during their luteal phase, the days leading up to your menstrual cycle.

It came up with some very interesting, but not really surprising results! I had about 50 people say that in the days leading up to their cycle, they struggled with their emotions, either finding themselves crying or angry or struggling to socialise and a lot of them saying all of the above!

What was disappointing is that I had almost half of those women say that they either got angry at themselves or felt alone during this phase of their cycle when dealing with these emotions.

For those of you that are struggling, I just wanted to say that I hear you, it is valid for you to feel this way and that you are not alone. We have not had enough education around our own bodies and sometimes this phase of our cycle can be really difficult, but I encourage you to be kind to yourself, listen to what your mind and body are craving and lean on the people around you. Don’t be afraid to speak up, it’s more than likely the person next to you is struggling with something similar and a simple chat can make you both feel a whole lot better!

I was once in a constant cycle of being frustrated with myself and feeling alone but I found that educating myself on my cycle and my hormones was the first thing that really helped me get through! I encourage anyone reading this, both women and men to try to educate yourself more on what women’s bodies are going through each month and how you can support them. By having a better understanding of the changes in hormones in each phase of your cycle and how they can effect you, you are able to better understand the emotions and hormonal changes that you are experiencing and acknowledge what you need in these moments.

For those struggling in your relationships, it’s important to acknowledge that it is not your partners fault that they don’t understand what you are going through, they were not educated either. Hopefully you are both able to learn more about your body together and work together to find tools and systems that help you!

12/11/2023

Quick little recap of the past few weeks 📸

So much yummy food, tough gym sessions, runners highs, delicious cocktails & loads of cheeky smiles to brighten your day.

Oh and remember… keep thriving & finding new ways to live your life to its fullest. One day you will lose that opportunity!

TM xx

08/10/2023

03/10/2023

Tuesday Thoughts… Pre Menstrual Feels 🔥

Sheeesh, after a few big days of emotions I just wanted to shout out to all those women out there to let them know that it is important to sit in those emotions and acknowledge them.

It’s okay to let yourself cry and really feel the feels. You don’t always have to be at your best or have a brave face.

I wanted to remind you to listen to your body, if it wants to slow down, slow down, if it wants solitude, give yourself solitude.

You can say no to things that will help you control your emotions when you feel like they are out of control. If alcohol doesn’t help you stay in control, just say no, not today. If you don’t feel like going to an event, that’s fine. If high intensity or heavy weights doesn’t feel right, leave it for another day.

Prioritise yourself, prioritise what makes you feel good. Slow movement like yoga, journaling and sleep ins, walking, time outside in the sun, yummy, nutritious food and some treats for the soul was what helped me this week.

Make the choice to acknowledge how you feel, understand why, and create actions that are going to make you feel better, not worse! Wether you are pre menstrual, menstruating or ovulating, the same rules still apply.

TM xx

29/09/2023

Some thoughts on todays mantra…

Be completely new to this world. Accept that nothing is wrong or right unless it aligns that way with YOUR values.

Be different, creative and explore.

Be authentically who you are meant to be.

Don’t worry about society norms, they weren’t “normal” until everybody followed the crowd and made them so.

Use this wonderful day to peel back some layers to find the person you are truly meant to be.

TM xx

03/08/2023

Sunlight, Movement & Grounding ✔️

While the sun is out I thought I would make the most of it and take my workout outside. I have also been quite tired this week and short for time so opted for a quick EMOM to make sure I still got my movement in.

Studies have shown some great benefits from getting your daily sunlight and grounding including helping set your internal body clock and balance out your hormones, reduce inflammation and improved sleep quality and quantity! To find out more I suggest reading the book I recently studied - ‘Sleep Smarter’ by Shawn Stevenson.

As per the movement, here is what I did:
EMOM (Every Minute On the Minute)
For EMOM’s the idea is to start every exercise on the minute and once you have completed the reps, rest for the remaining time in that minute then move on to the next exercise.

5 Rounds as hard as you can (25mins)
- 6cals on the ski-erg (swap out for 12MB slams)
- 8E/Sx Seated single arm DB shoulder press
- 12x Ab Reverse Curl
- 8E/S KB Gorilla Row
- 30x double ropes (swap for 10burpees)

So, it would look like this; 6cals on the ski-Erg which takes you 40seconds, rest 20 and then on minute 2 go onto single arm shoulder press, this take 50seconds, 10seconds rest, minute 3 move onto reverse curl etc.

Save this for your next outdoor workout and message me if you need some alternative exercise! Trust me, it burns. 🥵💪🏻🔥

TM xx

31/07/2023

Let’s talk expectations…

Something my partner reminded me of last night is that we don’t have to be perfect.

In fact we will never be perfect.

Sometimes as a coach I put unrealistic expectations on myself to be perfect, to have my movement, nutrition, recovery, sleep and everything else under control all at once.

I think it’s an easy trap to fall into, thinking that I need to have everything sorted if I am giving my clients advice about it.

But, realistically I will never have everything under control and life would be pretty boring if I did. I’d also be a pretty s**t coach if I expected my clients to be perfect too!

So what’s the point of this post… good question! I think it’s just a reminder really that you aren’t ever going to be perfect and to stop putting that expectation on yourself.

You can have realistic goals and actions in place to help keep your fitness, nutrition and recovery on track & that’s important! BUT, every now and then it’s okay to stay up and watch your favourite show, have pancakes for breakfast, lunch and dinner because you didn’t get to the supermarket or skip a session because you chose to have cuddles with your dog instead!

TM xx

16/06/2023

Happy Saturday Everyone!!

I am running a recovery/long run tomorrow, meeting at Birnam Station on the Beechy Rail Trail at 7am!

20min run/walk or 40min run 🏃🏽‍♀️

Book it in and comment below if you are keen! It should be a beautiful morning for a run out on the track.

Free for everyone! Send me a message if you are wanting some more information or come along and we can have a chat before you head off!

Movement | Nutrition | Recovery | Mindfulness

14/06/2023

• Protein Porridge •

One of my favourite things to whip up on the colder mornings is porridge! I don’t mean that sloppy, tasteless porridge that your mum made you eat when you were younger, I mean that warm, sweet porridge with your favourite toppings, a little chocolate on top that melts in and makes your heart warm inside.

The best thing about porridge is it’s so easy to make and you can add whatever you want to it!

To make the porridge itself just place 1/2 cup of oats in a pot with milk just covering the top (about 1/2cup). Put on high heat until it boils and then bring the heat down to low and stir consistently. Do not leave your porridge, it will stick to your pot. Add in any frozen fruit such as banana or berries at this stage.

After about 5minutes it should be nearly cooked. You can stir in some protein powder to increase the protein content, make sure you find one that cooks well and of course tastes good (I use the noway chocolate protein powder).

Now for the best part, the toppings! I change this up all the time, this morning I added Yopro yoghurt, half an apple, some fresh walnuts, sunflower and pumpkin seeds, dark chocolate chips and a touch of Nutella. 🤤

Calories will depend a lot on what you put in and on your porridge. My goal for this meal was to try to get a good variety of macros and micros, generally when this is the case the cals do add up with the seeds & nuts and also some choccy on top, this is something I am fully aware of and happy to include in my day to fuel and energise me for all of my daily tasks! It’s also a very filling meal so I am less likely to snack throughout the morning.

Warm your morning up with this yummy meal and comment below what your favourite toppings are!

13/06/2023

Have you ever been on a date with yourself?

No, I mean really made plans with yourself to go out and just be in your own company in a space where you can relax and enjoy the time to yourself?

If the answer is no then I challenge you to do so, take yourself to a cafe and order a coffee and some breakfast, go to your favourite movie, get some popcorn and dip it into your Choc top, go for a ride to a park and setup a picnic with your favourite book and foods.

Just do it. And if you are someone who fears being by themselves, it’s okay, I completely understand where you are coming from, I have been there and I hope that you can take that important next step to finding resources and tools to help yourself become the person sitting at the cafe enjoying their own company.

It will be a journey, likely a slow journey, but it’s worth it.

Mindfulness is something that I have been working with my clients through over the past few weeks and it has been nice to reflect on how far I have come and hopefully see it have a positive effect on my clients as well.

If this has triggered something in you or you are wanting someone to talk to please let me know and I would be happy to have a chat! If you are keen on going one step further and looking at joining my next 12 week program I’d love to have you on board, shoot me a message and we can have a chat!

TM xx

06/06/2023

Positive Mindset = Positive day.

“Our life is shaped by our mind, for we become what we think” - Gautama Buddha

TM xx

06/06/2023

✨ CLIENT TESTIMONIAL ✨

Thank you for allowing me to share some of your check-in last week from your 12 week program!

If you like what you hear and are interested in working with me I have a few spots free for 1:1 training and online programming!

Please send me a DM or fill out interest form in the link in my bio.

TM xx