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5 Ways To Boost Your Mood

This spring I’ve teamed up with VeryUK to share my ‘Everyday Life Goals’ aka the simple things in my life that make a really big difference!

My life is mega busy right now! I’m working on lots of different projects, preparing for our next Get To KNOW event, training for a marathon, and Jude is at home for two weeks as it’s school Easter holidays. I am forever trying to ensure a good work life balance but it’s a struggle. If I notice myself getting stressed out or overwhelmed, then I have to take a step back, log out of my email account and spend a few hours doing something fun.

Here are my favourite ways to boost your mood and get you mojo back…

  1. MUSIC 
    I absolutely love listening to music! Whether I’m cooking at home, driving to the city, or out running in the morning, I’ve always got a playlist ready. If I’m feeling a little flat, I’ll listen to my diva playlist, turn it up loud and sing along at the top of my voice. Starting the day with Whitney and Mariah is always guaranteed to put me in a good mood. (I’m not sure that my neighbours would agree.)
  2. MOVE
    I can’t sit still for too long, it’s not good for my creativity or my productivity. So, if my to-do list is mega long, I schedule breaks and I use these breaks to move. Often I’ll go out for a fifteen minute walk, getting outside everyday is essential for good mental health. If I’m in inside then I’ll just do some squats, lunges and downward dogs in the hallway. I have to make time to move, it helps me to stop and reset, and it always boosts my mood. FYI that’s why I’m always wearing leggings! These black ones are adidas from VeryUK.
  3. TALK
    Anyone that’s ever met me for longer than thirty seconds will know that I love to talk! Whilst I’m aware that this isn’t always a good thing, I’ve accepted that it’s just who I am. I love to talk and I love to be around people. If I’m mega busy working, even tho a lot of my work is very social, I also have days when I’m at home alone, chained to my laptop for six hours straight or days when I have to wait in airport for four hours on my own.
    I know that talking always lifts me up and boosts my mood, I am Little Miss Chatterbox. I spend enough time typing so if you need to get my attention, forget WhatsApp, just call me baby!
  4. COLOUR
    Brighten up your day. It’s impossible to feel flat when you’re wearing a bright red jumper or a pair of lemon yellow jeans. I’m not sure about the exact science behind it, but I encourage you to try it and see for yourself.
  5. CHANGE
    Try something new, change your routine, shake things up. If you’re really struggling to get out of a bad mood, try doing something totally brand new. When I was younger, I always used to love moving my bedroom furniture around. It felt like I was creating a new space for myself, just by pushing my bed over to the other side of the room. Now though, if I need a change, it could just be getting my hair cut, buying something new to wear, like this burnt red adidas hoody form Very which I’m loving! or reading a fiction book. Change is good.

So that’s it, I hope that you’ll try out a couple of these, next time you need a boost. Here are a few more snaps of my athleisure outfit from VeryUK.

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Jumperclick here Leggingsclick here

*This post is a partnership with VeryUK

My Travel Checklist

Whether I’m going away for one night or one week, I have a travel checklist at the back of my notebook that I always use. Life’s busy and often I don’t have a lot of time to pack, so having this list already written out, makes it mega easy.

I’m currently sitting on the Eurostar train on my way home from Paris. I was only there for one night and we had a busy schedule but of course I still had to get out for a run this morning.

Space saving tips for your fit kit – Even if I’m only going for one or two days, I always pack my trainers. I roll up a sports bra and put it into one of my trainers, I then roll up my shorts and put them in the other shoe. I also take a thin cotton tote bag so that if my running shoes get dirty or wet, I can put them in the bag before they go back into my suitcase.

Another top tip for traveling in our digital world is to write down all the important info with a pen and paper. I often get my hotel booking info via email, I have a reference number for the taxi via text and I have my flight info on an app. What happens when your phone battery dies OR heaven forbid, you lose your phone! (don’t panic, this is hypothetical) I would hate to arrive in a new city without the hotel address or a contact number. So, before every trip, I write down any important info with a pen in my diary or on a piece of paper.

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Lastly, when you’re packing, be realistic about how long your trip is and how much free time you will have. I used to take two books and a magazine for the journey. I’d pack extra shoe ‘options’ and a spare skirt or dress, just in case. You end of having a suitcase that you can barley lift, half of the things you don’t even use or wear, and then you just have to unpack it all when you get home.

So here’s my packing checklist…

  • PASSPORT
  • BANK CARD
  • PHONE CHANGER
  • PORTABLE CHARGER
  • ADAPTOR
  • SUNGLASSES
  • TOOTHBRUSH
  • FACE WIPES
  • TOOTHPASTE
  • NIGHTCREAM
  • FACE WASH
  • SPF MOISTURISER
  • UNDERWEAR
  • PJ’S
  • HEADPHONES
  • LIP BALM
  • SNACKS
  • FLIGHT SOCKS
  • TRAINERS
  • SPORTS BRA
  • SHORTS / LEGGINGS
  • RUN BELT
  • HEADSCARF
  • WATER BOTTLE (reusable)
  • TOTE BAG
  • LAPTOP
  • GOOGLE PHONE
  • iPHONE
  • SCARF
  • EYEMASK
  • PAIN KILLERS
  • HAIR SERUM
  • MAKE UP BAG
  • BOOK
  • TRIPOD
  • DEODRORANT
  • SHAMPOO / CONDITIONER
  • HAIR BRUSH / HAIR BANDS

Let me know, if I’ve forgotten anything 🙂 @adrienne_ldn 

Cosmo Influencer Awards 2018

Last night I arrived at Kensington Palace Gardens to attend the Cosmopolitan Influencer of the Year Awards. I was nominated for the ‘Best Health & Wellbeing’ award.

The invitation said ‘dress to impress’ so I thought I’d better swap my running shoes for something a bit more glamorous.

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Suit & shoes from Topshop

The room was filled with so many inspiring & creative people, I was so happy to be included and to be nominated. Some of my favourite internet change makers and girl bosses were there too, including Emma Gannon, who is literally adored by everyone that she meets. Chidera Eggerue, aka the Slumflower, a young woman that is making waves, everywhere she goes. Alice Liveing, she is small but mighty! and is just full of good energy. Oh, and I was seated next to my favourite fashionista DJ duo, the Collyer Twins. Not you’re average Thursday night!

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There were eight ladies nominated for the Heath & Wellness award, so I was absolutely buzzing! (and mega shocked) when the Editor-in-chief of Cosmopolitan, Farrah Storr, announced my name as the runner up!! and the winner of the award was mega superstar Carly Rowena.

Social Badges_Highly Commended_Best Health and Wellbeing Influencer

So, what does being an influencer really mean?

Personally, I think we all have an influence on the people around us. Big or small, good or bad. For me, I want to encourage and to motivate. I believe that is what I do best. I want to encourage other women to achieve more and to become more. Whether that’s running a marathon or running a business. We are all capable of achieving incredible things. Last night was a fantastic celebration of those that are using their influence to have a positive impact, to speak up, and to lead the way for others.

I feel so happy today! and I’m more inspired than ever to keep sharing my message every way that I can. 🙂

 

How Many Rest Days Do I Really Need?

Whatever your fitness goals is, rest is just as important as training and nutrition. I think about it as an equal three way split. Often people invest into a training plan and are very considered about their food choices, but they completely forget to adjust their rest and sleep schedule.

What happens if you don’t get enough rest and recovery time?

Firstly, your body won’t adapt to and your results will plateau, you won’t be able to get any stronger or faster. Secondly, if you consistently train without enough recovery time, you will start to lose strength, your immune system will suffer and your energy levels will crash too. Rest is essential.

Often, I hear people in the wellness industry telling us that we should move our bodies everyday. I completely agree with this, however many people think that ‘moving’ has to be working out, training, running etc. Movement can also be just walking or stretching. On my rest days, I’ll do some mobility stretches and foam roll my legs and back.

How much rest do I need?

Everyone’s body is different and it depends on both the intensity of your training, as well as the duration. This year I am training for endurance, and so as my weekly miles increase, my rest and sleep will increase too. As for ‘rest days’ there is no set amount that is right or wrong but unfortunately most people aren’t resting enough.

Here are a few signs that you need to rest and sleep more…

  1. You wake up after a long nights sleep but you still feel tired and drained.
    Often people will try to mask this problem by drinking coffee each morning. If you’re still feeling tired after sleeping for seven to eight hours, it could be a sign that you’re overtraining. Consistent poor sleep will weaken your immune system, and will also have a negative effect on your hormones and mood.
  2. Your morning pee is dark yellow.
    This is a sign that your body is dehydrated. It is important to drink water before, during and after exercise. If you’re exercising for an hour or more, a long run for example, then you will lose lots of fluid and salt. We need to rehydrate to recover.
  3. You have injuries and pain.
    If you’re exercising regularly then you can expect some aches and pains sometimes. However, if you often get injuries, or you have one injury that isn’t getting any better, you’re probably not getting enough rest. Rest and particularly sleep, is the quickest way for your body to heal. Give yourself a break!
  4. Your resting heart rate is elevated.
    If you have a wearable fitness tracker, you can track your resting heart rate. If your resting heart rate is high, this is a sign of stress on the body. This could be physical or emotional stress. I tough workout puts your body under stress but so does a bad day at work or worrying about a deadline. Meditation, breathing techniques and walking can help to reduce stress, so maybe skip your workout and go out for a long walk instead.

Personally, I try to be flexible with your training schedule, our lives are all mega busy and sometime your need to adapt the plan. I often do my long run at the weekend, it can be either Saturday or Sunday, I then adjust my rest days too. Listen to you body, it knows when you need to rest. Prioritising rest could be the key to improving your fitness and reaching your goals.

Why I’m Running the Berlin Marathon

Within minutes of crossing the finish line of my first ever marathon, I said to my husband, ‘I’m never doing that again!’ and in that moment, I truly thought that London 2017 would be my first and last marathon.

One year later and I am about to embark upon my twenty week training program, to complete the Berlin marathon in September. So what’s changed? Why I am taking on another marathon.

Well, firstly it’s because I love running and when I’m training for a race, I’m much more consistent with my running and it gives me an extra bit of motivation get up out of bed and lace up.
Secondly, I never want to get bored of running the same five mile route around my house. Training for a marathon last year forced me to find new places to run, it brought new friends into my life, and it showed me that I can be incredibly self disciplined. I surprised myself, I never knew how focused I could be.
I really enjoyed the structure of following a training plan. It was the first time in my life that I’ve ever trained specifically for endurance. Previously, I’d always done a mixture of 5-10K road running, HIIT, a bit of yoga and whatever else I fancied. Training with a plan was very satisfying as I can see clear progress week to week.

After training for fifteen weeks, I felt well prepared for the London marathon, I was excited and I was feeling really happy that I’d managed to remain injury free throughout it all. However, it all seemed to fall apart on the day. I found that race so tough! The last hour was brutal!
I’m a huge believer in the power of the mind and that if you master your mind then you can do anything. I kept telling myself that my body was strong and that I just needed to pick up one foot at a time and keep moving forwards. However, my body betrayed me! My legs were cramping, my stomach was hurting, and every time I sipped water from my bottle, I had to fight the urge to be sick. It was a disaster and I felt as though the distance had defeated me. I stopped, I walked, I cried, but I persevered, I began to run again and somehow I made it to the finish line.

Of course completing the race was a huge achievement and one that I am truly proud of, but I don’t want that experience to be the only marathon experience I ever have. I know that I can do it again and hopefully do it differently. I’ve learnt a lot from that day. There is definitely a science to running a marathon. In hindsight, I think my training plan hadn’t allowed for enough rest and recovery time. As a result, my body was already tired, when I stepped up to the start line. I didn’t fuel enough during the race, and I spent far too much energy before the race, jumping around, dancing with nervous energy and taking photos and Instagram stories!
I’m not expecting my second time to be any easier, but I’m not going to let that one day stop me from taking on another marathon.  I know that my summer training schedule will be difficult, I know that I will have moments of self doubt along the way, but, if I never push myself outside of my comfort zone then I’m afraid that I’ll fall in to a trap of familiarity and certainty.

I always encourage other people to say yes to life. To say yes to new experiences and new adventures. I’d be a hypocrite if I was to turn down the opportunity to run this race. So, that’s reason enough for me.

Are you taking on a challenge this year? Tempted to take on a marathon? Hit me up on Twitter & Instagram @adrienne_ldn

 

 

Veggie Burger Recipe.

Easy chickpea burger recipe …

Veggie Burger Recipe

Ingredients 

  • 1 onion
  • 1 shallot
  • 1 tbsp tomato puree
  • 1 can chickpeas
  • 2 handfuls spinach
  • breadcrumbs
  • 2 tbsp ground flax
  • 2 tbsp water
  • 1 handful coriander
  • 1 tbsp dried basil
  • 1 egg optional (not for vegans)

Veggie Burger Recipe

Vegan Burger Recipe

Method

  1. First blend the spinach and coriander, in a food processor.
  2. Then blend the onion and shallot. Transfer then into a bowl.
  3. Next blend the chickpeas, but only for a few seconds. (Too long and they will be too mushy)
  4. Add the chickpeas and all the remaining ingredients to the bowl.
  5. Mix together then and make the burger patties.
  6. Heat some oil in a pan.
  7. Pan fry the burgers for 2-3 mins on each side
  8. Bake in the oven for 15-18 mins – 180*
  9. Add some salad and a bun
  10. Enjoy!

Vegan Burger Recipe
I love making these burgers with sweet potato chips and barbecue sauce. You can really taste the onions so it reminds me of summer BBQ’s. Make a batch of these in summer when your veggie friends come over. You can also freeze them after step 6, then cook them on the day.

Let me know if you tried making them, I’m on social media @adrienne_ldn 

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*Food processor for BoschUK

Keep On Running | Journal from Paperchase

This weekend I received a ‘Keep On Running’ journal from Paperchase, it could not have come at a better time! In less than four weeks, I will begin training for the Berlin Marathon. Last year I completed my first marathon in London and it was tough! I trained for fifteen weeks, a combination of endurance training, hill session, strength / resistance workouts and LOTS of stretching. Throughout my training, I experimented with different ways to fuel before, during and after long runs. This is the part that went wrong on the day, I didn’t take on enough fuel during the first few hours of the race, so I hit the wall at mile 19 and the rest of the race was a struggle.
This year I’ve adapted my training plan and I’m meeting with a dietician for advice about fuelling. I’m hope that the second time will be slightly less painful than the first. This time I have a twenty week training plan and I can’t wait to get started!

Adrienne LDN Running Journal

I absolutely love journaling! Every Sunday evening, I review my goals and write a plan of action for the week ahead. I plan my work commitments, personal/ family time, training schedule and short term / long term goals. Writing in a journal helps me to stay focused and motivated. I often ask ‘Do your actions match your ambition?’ If the answer is yes then I believe, you can achieve anything! But if the answer is no, then you have to make a choice. Either change your actions or change the ambition. With my eyes fixed on the finish line of the Berlin marathon, I know I’ve got a lot of work to do!

12 week plan - runners

The ‘Keep On Running’ journal is brilliant! It has pages for you to write your own training plan, track your progress and record your personal best times. It’s also really useful for keeping all of the race info in one place. The location, flight details, contact numbers etc. I’m going to add all of my other races for this year to the journal too.

If you’re running a race this year, I encourage you to get a journal. Just by writing out your plan, it will make you are more accountable to yourself and ultimately this will help you to get to the start line feeling ready to take on those miles. Remember that a plan is just a plan, you can adapt it if you need to. Sometimes life get’s mega busy, you might be ill for a week or you may get injured and need to take a few days off. Making changes along the way is okay, as long as you ‘keep on running’.

If we are not connected via social, hit me up @adrienne_ldn, let’s chat and let’s run!

This blog post is a partnership with Paperchase