Jen Murray Fitness

12/02/2023

Hey Team!

Great to see a few new faces on here over the past few weeks ☺️ I am not so brilliant at keeping my FB page updated so for day to day updates from me please head over to my Instagram page - www.instagram.com/jenmurraypt

Hopefully see you there! x

1,820 Followers, 1,029 Following, 228 Posts - See Instagram photos and videos from Jen Murray | Online Female Fitness Coach ()

17/12/2021

There’s a membership option to suit you. Go check them out. The link is in my bio 👆🏻

Feel free to get in touch if you have any questions!

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14/12/2021

Please don’t beat yourself up at this time of year. Food and exercise are there for enjoyment ✨

You can still achieve your goals, have fun and enjoy every situation guilt free. You absolutely deserve to! This time of year is stressful and can be overwhelming as it is so please don’t add to that stress by beating yourself up. Let’s find that mindset that allows you to enjoy this time of year without the guilt or shame ✨

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06/12/2021

🤣JOKES🤣

If you’re looking for a quick fix, I’m afraid I’m not your girl. 🙅🏼‍♀️

I’m all about sustainable change that accumulates over time to make you the healthiest, happiest version of yourself ✨

Please be kind to yourself when setting those fitness and health goals in January. There is no need for extremes. Slow and steady ALWAYS wins the race 🙌🏼

My online healthy hub is full of workouts, recipes, information and support to help you make those small changes that make the big difference. Please feel free to drop me a message if you have any questions!

I hope you all have an amazing week! 💥

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29/11/2021

It’s beginning to look a lot like…
That time of year when everything gets totally chaotic and it’s easy to feel overwhelmed, anyone else? 🙋🏼‍♀️

👊🏼AND THAT’S OK 👊🏼

It’s totally normal to stick exercise to the back of the to-do list when you have a million other things to do right now. Here are some ways to make you feel good this week if you find you’re struggling to fit the exercise in…

• Go for a walk. Outside, in the fresh air. With a friend if you like. Go in the evening to unwind after the day. Or go first thing in the morning to set you up for the day. It will help you feel good and maybe just give you the clarity you need to know where to start with the to-do list.

• Listen to a podcast whilst you get some chores done. It will help you feel productive, get some movement in and listen to something you enjoy. Lots of birds, one stone.

• Drink plenty water throughout the day to keep you hydrated. You want your wee wee to be very pale in colour. That’s your guideline 😂 If you can smell it, drink more water.

• Get plenty sleep. You’re aiming for 7-9 hours EVERY night. That’s 7-9 hours of actual sleep. So whatever time you need to get up, work backwards from there and figure out what time you should be getting into bed. Give yourself half an hour to switch off and wind down completely before turning out the light.

So, please don’t beat yourself up at this time of year for trying to do it all and feeling like you can’t. There are many ways you can look after your health that don’t involve adding more stress to your plate. Hope you all have a great week!

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22/11/2021

When it comes to our health we can sometimes make things harder than they need to be. It’s not about changing everything at once. Let’s not complicate it.

Each day is an opportunity. An opportunity to try to be that little bit better. All those little bits accumulate if we keep doing them. What one thing can you focus on this week to be better?

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16/11/2021

👊🏼You do you 👊🏼

Let’s not comment on other people’s appearances, their food choices or their exercise choices. It isn’t helpful for anyone. You do what’s right for you and everyone else can mind their own business ✨

08/11/2021

✨Let’s enjoy this✨

Movement is fun! Exercise is just a form of movement and you can enjoy it! It’s there to make us feel good ✨

So, how can you move your body to benefit your health and have fun doing it?

Choose a form of movement you enjoy. It doesn’t matter how many calories it burns. It matters that you enjoy it.

Go move your body today team and let’s feel good ✨

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01/11/2021

✨What is the outcome you’re looking for? ✨

Do you NEED it?

Or

Do you WANT it?

‘Needing’ something suggests it is non-negotiable and there is an element of urgency surrounding whatever it is you ‘need’. For example, you ‘need’ water. It is essential for human survival.

‘Wanting’ something suggests you are in control of whatever it is you would like and that you can negotiate the terms. For example, I want to go to the gym three times this week.

Ultimately, if you are in control of the situation, you are more likely to feel positively about the situation. If we think positively about the process, we are more likely to carry out the action that will lead to the outcome. If it is on our terms we’re much more likely to follow through with the action. For example,

If I do (insert action) this will lead me to (insert outcome).

Eg, If I go to the gym today, this will lead me to feel stronger and healthier.

By doing the action, you achieve the outcome.

When looking to achieve the outcome, it’s important to look at the process (the action in the above sentence) as something you WANT so we can perform an action of our choice with negotiable terms to achieve the outcome.

Really, it makes sense to say you WANT the process. Not the outcome.

By looking at the process, we can put measures in place to achieve the outcome.

I NEED to go to the gym has now become I WANT to go to the gym.

It’s all about the process team. How can you take action this week to achieve your desired outcome?

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29/10/2021

💥JMF Online Hub 💥

Are you looking for some guidance and structure with your workouts?

Would you like to workout with me in real time at a time to suit your schedule?

Would you like access to recipe books filled with easy, nutritious and healthy meal ideas to support your fitness goals?

The Jen Murray Fitness online hub gives you all these things, all in one place so you can access everything easily and at a time to suit you.

The classes are available on demand. I coach you through every move so you understand exactly how to do the movement. I do the workouts in real time with you, providing motivation and support to get you through the workout feeling awesome.

If you’re interested in signing up for the month of November and would like to enter the festive season feeling incredible drop me a message and I’ll send you more details!

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25/10/2021

👉🏼Before and after 👉🏼

Before the workout 👉🏼 after the workout 😂

A little bit sweatier and feeling awesome 👊🏼

Before and after photos are not all bad… they can be a useful way to track your progress. However, lots of progress can’t be seen in a photo.

There are so many ways you can achieve progress that don’t relate to how you look. Exercise is such a good way to lift your mood, look after your health and move your body in a way that benefits you far beyond the way you look.

By focussing on the before and after pictures we place a lot of emphasis on exercising to look a certain way, rather than exercising to look after our health. I’m not saying don’t do it, I’m just saying be careful about how much meaning you attach to those pics.

Instead, you could try focussing on performance goals in the gym (eg achieving an unassisted pull up), creating one new healthy habit this week (eg drink 2 litres of water each day), or setting yourself a steps target (eg 70k steps this week). These are all great ways to change the focus of your exercise.

Happy Monday Team, how are you looking after your health this week?

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18/10/2021

✨Do you approach your health with long term thinking or short term thinking? ✨

Do you look to create health through making unrealistic changes rather than support your current health with your daily habits?

Can you see yourself continuing with your current habits in 5 years time?

When it comes to our health, long term thinking is much more beneficial. Short term thinking won’t get you where you want to be. It’s important to start looking at the bigger picture.

The food you eat today won’t have any long term effect on your health or your body composition. The type of exercise you choose today won’t impact your health long term. What matters is general results over time. It’s the overall patterns of behaviour that create the change.

If trying to look after your health is stressing you out, maybe you need to think longer term. Take the pressure off yourself. All you can do is be better than you were yesterday. Don’t stress about missing one gym session or eating a meal that you perceive as less optimal in your pursuit of health. These things don’t matter in the bigger picture.

It’s Monday team. What can you do this week that makes you better than last week?

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