Latest Posts

Power Hour Podcast

It’s finally here! Last week I launched my brand new podcast show, the Power Hour! So far, the response has been incredible. Within the first twelve hours the show was in the top 5 rated podcasts in iTunes. Madness!! click here to subscribe

I first discovered podcasts when I was training for the London marathon last year. Each week I would listen to inspiring stories and interviews, whilst clocking up my morning miles. This was around the same time that I began to change my morning routine and I started getting up each day before 6am. Initially I was getting up early because I had to train, but after a few weeks I started getting up early, even on the days that I wasn’t running, usually around 5.45am. I discovered this magic window of time when no one else was up and I could get a head start on the day, free from any distractions. My morning Power Hour quickly became the most important part of my day.

Since then I’ve spent a lot of time researching the psychology and the science behind early rising and the positive impact that it can have on your life. I’ve discovered that many incredibly successful people, pro athletes, global leaders, high earners and high achievers, all attribute much of their success to having a structured morning routine.

So now I’m on a mission!

I hope that the Power Hour podcast will inspire and encourage others to create powerful daily habits, to maximise their potential and to achieve to success.

Each week I will be talking to todays leading coaches, innovators and change makers to find out their daily routines and their rules to live by. I have an incredible line up of guests on the show, including… success coach, Jody Shields, activist Chidera Eggerue, plant based boss Ella Mills, TV host, AJ Odudu and many more!

I have been working on this show for months so I’m mega excited to finally be able to share it. Personally, I know that I am very lucky to get to work with so many people who are at the top of their game. I know that I have learnt so much for them, simply just by being around them. I really hope that the Power Hour podcast will help people to improve themselves and transform their lives.

Whether you want to run a marathon, write a book, start a business or maybe you’re just looking for a spark of inspiration, the Power Hour is going to help you get there faster!

Click here to listen to the show. I’d love to know if you have any feedback or guest suggestions, so please get in touch. You can subscribe to the podcast on iTunes and Spotify. Please rate and review the show if you enjoyed and you want to hear more!

My Night Time Routine.

Often when I talk about the Power Hour and about getting up early in the morning, the first question that I get asked is, “What time do you go to bed?’ To be honest I used to be a night owl and I’d stay up until at least midnight every night, but you can’t stay up late and get up early. Sleep deprivation is not the one! So, I had to re asses my bedtime. These days I get into bed before 10pm every night. At first it was so difficult to be disciplined, I felt like I was cutting my evenings short and like I was missing out. I’d either be on my laptop, watching TV, scrolling through social media or doing all three! Let’s be honest, non of these things are helping me to live a happier, healthier life. (Although the world is a much funnier place now that we have Twitter memes)
So, I made a vow to go to bed before 10:00pm every night for one week. I even set an alarm on my phone for 9:40pm as a reminder. By the end of that I week, I felt like I was walking on sunshine!! I was getting up at 5:45am in the morning, my body felt rested and my mind felt clearer.

Since then I’ve become fascinated with the benefits of rising early and the benefits of sleep. If you haven’t already read Mathew Walker’s ‘Why We Sleep‘, then I highly recommend that you check it out. I’ve discovered that a lot of mega successful people have a structured night and morning routine. Arianna Huffington, Oprah Winfrey, Mark Zuckerberg, Olympic athletes, world leaders and even Albert Einstein have all talked about their morning rituals. So now I’m on a mission to help people reclaim their own time.

The modern world demands a lot of our time and attention but we don’t have to be slaves to our schedules and we don’t have to be plugged in 24/7.

I now prioritise the last hour and the first hour of each day to recharge, de-stress, prepare, read, stretch, write… basically do whatever I want to do.

The first thing I do when I get home is change into some loose comfy clothes, I can’t relax in a pair of jeans.

Then it’s all about food. I’m usually the cook in our house and I love being in the kitchen. I listen to a podcast or playlist whilst I’m chopping veggies and prepping dinner.

After dinner and once Jude’s in bed it’s about 8:00pm. That’s when I’ll catch up with Rob and debrief about the day and I might finish any work that I need to do.

By 9:00pm I’m unplugged and offline. The laptop is off and my phone goes on silent.

Then I get my notebook and this is one of my favourite things to do each day, I start writing lists. I write a To- Do list for the next day. This list is limited to eight things. I then write a list of ideas. This can be anything from a trip that I want to book, a person that I want to send an email to, a blog post that I want to write. I just get them all down on paper so that they are no longer clogging up space in my head. (I have a really great journal from TheDearDiary.com)

Then I write down three things …

  1. What have you learnt today?
  2. What are you happy about today?
  3. Who have you helped today?

Writing these lists has honestly become my favourite part of the day, I thank God for the people and the things in my life, and no matter what’s going on, it really makes you feel grateful for your life.

Next, I have a 10 minute hair / skin care routine…

I add a little bit of Charlotte Mensah Manketti oil to my hair, I twist it and wrap it with a silk head scarf. Wrapping your hair is a game changer for textured hair, especially in the winter. It protects the curl pattern and keeps your hair soft.

Then, I take off my make up and wash my face, using Origins Checks & Balances face wash. Then I moisturise with either Origins Night-A-Mins cream or Drink Up Night Mask. The Night-A-Mins cream is a recent discovery and it is SO GOOD! It makes my skin look like I’ve had a facial. Honestly, it’s a little pot of magic!

Lastly, I spend about five minutes stretching and nasal breathing.

Depending on how my body is feeling, if I’ve been running a lot that week then often I’ll focus on stretching my legs, hips and lower back. I don’t have a specific stretch routine, I just move around and I hold each position for a few deep breathes.

I get into bed before 10:00pm and I feel so calm and relaxed. I don’t need to think too much about what I’ve gotta do tomorrow because I’ve written it all down. Now that it’s getting dark earlier and it’s colder outside, it feels so nice to be hibernating in bed. Rob and I both go to bed at the same time. He has always been pretty good at getting to bed early. His epilepsy medication makes him super tired if he stays up too late. For years Rob would go up to bed whilst I was still downstairs on my laptop. I feel kinda smug now, when I’m in bed before him.

Of course there are sometimes exceptions to my routine, if I’m out late at an event for example, but 90% of the time I stick to it. It’s the only way that I can get up everyday before 6am, feeling energised and ready to take on the day!

As always you can hit me up on social media @adrienne_LDN I’d love to know what time you go to bed, especially if you’re an early riser like me.

The Latest

It’s been a while since my last blog update, life has been pretty busy. (as usual!) Here’s what I’ve been up to lately…

31

I celebrated my birthday !!

Processed with VSCO with f2 preset

This year my birthday fell on a weekday and I hadn’t really given it much thought. Last year was my 30th so I had a family party, a dinner date with Rob and a night out in town with my girlfriends. I somehow managed to make my birthday last for a whole week, but this year I hadn’t planned anything. I did however wake up to one of the best gifts ever from Rob. Drum roll …. He had baked me a banana cake!! (my favourite) Now there are two reasons that this blew my mind. Firstly, we have been together for over ten years and I never knew that he could bake! WTF? Secondly, Rob had bought the ingredients without me knowing and then baked the cake at work during his lunch break to keep it a surprise! A* for effort! And the cake was so damn good, I’d say it was probably the best banana cake I’ve ever had! I’m not sure where he got the recipe from but I’ll find out and share it asap.
In summary, I had a birthday, I felt mega grateful to have my wonderful family and my gang of stellar mates.

Berlin Marathon

Sometimes you win, sometimes you learn. I went to Berlin in September to take on my second marathon. After a summer of hard training, I picked up a foot injury two weeks before the race. Prior to this injury I had been feeling fitter, faster and stronger than ever. The timing couldn’t have been worse but I didn’t want to pull out of the race so I went to Berlin determined to give it my best shot.

Processed with VSCO with f2 preset

Fast forward to race day, after two hours of running my injury was too painful and unfortunately I couldn’t finish the race. I was absolutely gutted!
I ended up in hospital getting my foot strapped up and I then spent the night in my hotel room on my own, eating chocolate in bed, instead of celebrating at the adidas runners after party with all of the other runners.
The biggest thing I learnt from that weekend… not to take running for granted. After the race, I had to have six weeks off to rest my foot and have weekly physiotherapy. I’m SO happy to be back running again. Now I’m looking for some new races to run in 2019.

Paris Fashion Week

I went to Paris with L’Oreal & Feel Unique to celebrate the launch of the L’Oreal & Isabel Marant collection. FYI I don’t often go to parties with fashion bloggers and super models on a Thursday night in Paris, but hey, if the shoe fits! 🙂
The trip was SO fun!! Watch the full vlog here … PARIS FW VLOG

Hillside Beach Club

I got back from Paris, had a week at home and then repacked my suitcase again. I was invited to teach my signature ‘Sweat and Sculpt’ workout at the Hillside Beach Club in Turkey. I had never been to Turkey before and I didn’t really know what to expect. To be completely honest, I wasn’t really sure where Turkey was! The day before the trip I read my flight info and discovered that the flight from London to Turkey was just over four hours, I was expecting it be about two. Clearly, I need to brush up on my geography! Anyway I made it and the beach club was stunning!! Watch the full vlog here …

Marie Claire Future Shapers Awards

I was invited to attend the Marie Claire Future Shapers Awards which was held at Principal, London. It was such an inspiring evening, celebrating some incredible women who are leading the way and making change for the next generation!

Processed with VSCO with f2 preset

The Winners …

Catherine Allen – CEO and founder of virtual reality company Limina Immersive
Cristina Gavrilovic – Head of European Programmes for Justice and Care, which fights against modern slavery
Christie Watson – Author of Sunday Times bestseller The Language of Kindness and registered nurse
Daisy Kendrick – Founder of and CEO of anti-climate change non-profit organisation Ocean Generation
Elizabeth Uviebinené and Yomi Adegoke – Authors of the seminal Slay In Your Lane: The Black Girl Bible
Eniola Aluko – professional footballer for Juventus FC, sport and entertainment solicitor and football pundit.
Hannah Weiland – founder of faux-fur brand Shrimps
Jodie Comer – BAFTA-winning actress and star of Killing Eve
Sarah Taylor – Director of Cyber and National Security Capabilities at the Foreign and Commonwealth Office.
Anna Whitehouse – Founder of Mother Pukka and Flex Appeal campaign for flexible working

I left the evening feeling mega inspired! Women are leading the way in so many areas of business, fashion, sustainability, charity and sports. Thank you Marie Claire for hosting such a fabulous evening.

Back To School

I recently visited Westminster University to talk to their students about my morning ‘Power Hour’. Getting up early everyday is my most powerful habit. There’s tons of research that shows how getting up early can increase productivity, improve health and boost creativity. Over the last two years it has been a game changer for me! I shared my advice on how to make new habits that stick, as well as my 6 reasons to get up before 6am. Whether you’re studying at Uni, training for a race, running a business, or you just need more time to get through that to do list, try getting up one hour earlier each day, trust me it’s magic!

Processed with VSCO with f2 preset

Adidas LDN

Last week I hosted a workout to celebrate the launch of the latest adidas Statement Collection. After the workout there was a live performance by Dua Lipa! I also shot something cool with Maya Jama, so stay tuned for that over on adidas London Instagram and Youtube. I’ve been working with adidas for almost three years now, it’s such a fun job and I’m so proud to be an ambassador for a brand that celebrates diversity, creativity and women!

IMG_1380

Processed with VSCO with f2 preset

Lastly…

My current obsessions

Podcasts – I’ve been listening to The Debrief (which is hilarious!) & She’s Electric, the brand new podcast by Jody Shield 

Food – I’m obsessed with Turmeric lattes made with coconut milk. If you still haven’t tried one, what are you really doing?

Reading – What A Time To Be Alone by Chidera Eggeru #Wisdom

Travel – I have no more travel plans for this year. I was meant to be going to Florida this week with a bunch of my mates on a press trip. Unfortunately, the dates clash with other work commitments so I’ve had to pull out of the trip. I know I’m going to have FOMO when I see all of their Florida pics, but I’m working on a big project right now and I can’ afford the time off. Stay tuned for more info on this project very soooooon 🙂

Races – My next race is in February, so I need to get back into a structured running routine. I’m currently only running twice each week so I need to add in a third run and start to increase the milage too.

Guilty Pleasure – Eating nut butter with a spoon! & searching on sky scanner for flight deals. 

So … that’s life lately.

Most Frequently Asked Fitness Questions …

How Often Do You Workout?

I train 5 times each week. (This is usually 3 runs and 2 workouts.) My rest days are usually Tuesday and Friday. If I’m training for a race then I will usually drop a workout to focus my energy on my run days, especially if the weekend run is long one. I always include a lot of mobility and stretching too.
Life is often very busy, but I prioritise my running and my workouts because I realise how important my health is. I need to move for both my body and mind to feel good.

What’s the best way to lose belly fat?

Now this is a question that I get asked a lot! I’m sure that people would love for me to say that there is a flat tummy secret or quick and easy solution, but unfortunately that’s not true. When it comes to reducing body fat there are lots of things to consider. Exercise, diet, sleep, stress, genetics, all play a part. It’s important to focus on all aspects of health, and not to focus solely on weight lose.

One thing that I do know is that ‘flat tummy’ tea’s or meal replacement drinks are never a good idea! They are not a healthy sustainable way to lose body fat and they can be very dangerous.  The best way to reduce your body fat in a healthy way is to get active! Walking, swimming, cycling, pilates weight lifting and jogging are all great ways to burn calories and strengthen your core muscles. When it comes to diet, make sure that you’re eating a varied food, reduce the amount of processed sugars and packaged foods.

Which trainers are best for running?

I have been running in adidas UltraBoost for four years! For me, they are by far the best running shoe for road running. They are mega cushioned and very supportive, and they last for ages. If you need advise on running shoes, pop in to a running specialist store like Pro Feet or Runners Need. They offer free consultations with footwear specialist. Plus then you can try before you buy.

How do you stay motivated?

Well, I always say that motivation comes and goes, somedays I am motivated, but on all the other days I am disciplined.
Training towards a goal is a great way to get motivated , so I sign up to races throughout the year. If you need other people to help keep you motivated, sign up to a group class or meet up with a friend to workout.

Do you lift weights?

Personally, I don’t do very much strength training. I do some resistance band workouts and occasionally I’ll add a kettle bell set in to my workout. Strength training is a very effective way to train. When I am personal training, I often include strength training in my clients training programme. When it comes to my own workouts, I prefer to train outside and I rarely use a gym. (Unless the weather is really bad)

What’s your current fitness goal?

Well, I’m just getting back into endurance training again, now that my foot has recovered. I’ll be signing up to at least three half marathons next year, so I’d really like to run sub 1:40.

What’s the best way to avoid injuries?

SLEEP!! Plus, it’s important to wear supportive shoes if you’re running a lot of miles on the road. Improving your mobility and strengthening your core muscles will always help you to move better and this will help prevent injury too, but ultimately I believe that rest and sleep is the key!

That’s it for now, but as always you can get in touch on Twitter & Instagram @adrienneLDN

 

Money Matters

Okay, so the time has finally come. I’m equally excited, overwhelmed and kinda terrified… we are buying a house!! Yikes!
Well, that’s the goal, we’ve been saving for almost two years and now we need to apply for a mortgage. As a self-employed freelancer, I’ve been told by many people that getting a mortgage is a long and stressful process. It turns out that applying for a mortgage is yet another thing on my list of ‘ Stuff that I didn’t learn at school’. Other things on that list include, ‘How to complete a tax self-assessment’, ‘How to compare car insurance deals’, and ‘How to set up a pension’.

As a thirty-year-old, I’m not sure that I qualify as a millennial, but for the sake of this article I am happy to include myself within that group. Many millennial women are choosing to walk the less conventional career path. We are a generation of self-starters, entrepreneurs, and female founders. But the media still talk to women and men VERY differently when it comes to cash. Headlines targeting men are talking about business investments and raising capital, whilst women’s mags are talking about splurging on a pair of designer heels and how to stretch your cash until payday. It’s insulting.
Recent stats say that only 53% of millennial women are saving for retirement, compared with 71% of men.
Ladies, we need to get to grips with money matters!

So, first up you need to figure out if you are eligible to apply for a mortgage.

Your eligibility rating usually appears as a percentage. It shows how likely you are to be approved – the higher it is, the better your chances.

Find out the facts.

Experian are providing us the tools to take control and learn more about our financial data. They are helping people improve their lives and realise their life ambitions. I recently used the Experian site to find out my own credit score. It’s mega simple and don’t worry if your credit score isn’t great, their website also offers advice on how to improve your current Experian Credit Score.

I believe that it is really important for us to take responsibility for our own financial data. Once you get to grips with the basics, it’s actually not as bad as you think. A mortgage is probably going to be the biggest financial commitment that I ever make in my entire life, so I want to know what my options are, and I want as much info as possible.

74% of people do not check their credit report before applying for a mortgage, which means they could be missing out on the best deals2.

 

So, if you are thinking about buying a house in the next few years, make sure that you start off by finding out your credit score. Check out Experian.co.uk to find out absolutely everything you need to know about mortgage eligibility. I recently started following @ExperianExperts on Twitter too. They post great advice and links to really useful articles, so it’s worth giving them a follow.
FYI, I may still splurge on that pair of designer heels, but I’m gonna wear those shoes to march all the way to the bank! Let the house hunt commence!

 

This post is a partnership with Experian.

 

https://www.napa-net.org/news/managing-a-practice/industry-trends-and-research/the-generation-gap-also-has-gender-gaps/

* 2Source: Survey conducted by Onepoll based on 2000 UK homeowners. Date carried out: 15/06/2018 – 19/06/2018

 

11 Things That You Didn’t Know About Me.

Do you have any siblings?

Yes, I have an older sister (36), a younger sister (27) and a younger brother (23).

Do you have any tattoos?

No, not yet. I go through phases of looking at tattoo’s on Pinterest and saving all of my faves. I’m an all or nothing person and I have an addictive personality, so I’m sure that if I get one, I’ll end up getting loads!

What is something that everyone is obsessed with, but you just don’t get the point of?

Reality TV. I’ve never watched a single episode of Love Island, Made in Chelsea, or TOWIE. I just don’t get it. For a start, I can’t commit to watching a TV show that’s on at a specific time every week. To be honest, I don’t watch TV much at all. I find it so boring, I can’t sit still and not talk. If I lived alone, I wouldn’t even own a TV.

What one thing always makes your day better?

Voice-notes!  I love WhatsApp voice-notes, sending them, receiving them, I don’t remember my life before them. Oh and Pip & Nut Almond and Coconut butter! Damn. *Oops that’s two things.

Which social situation do you try to avoid the most?

The only thing that I can think of is festivals. I know they are supposed to be mega fun and everyone talks about Glastonbury being the best weekend EVER! But I don’t enjoy being outside in the rain and the mud, and I won’t ever be drunk enough to use a festival loo.

What’s getting better as you’re getting older?

LIFE! and my self esteem. I feel a lot more confident and I no longer feel the need to change in an attempt to be liked, or to appease other people. As I’m getting older I am way more selective about who I spend my time with. I love each and every one of my friends, I don’t have time for fake or toxic relationships.

What do you spend a lot on? (but it’s totally worth it)

Skincare products. In my twenties I would never have dreamed of spending fifty pounds on a face serum. These days I invest into skin care products. I have face masks, eye creams, night serums, the works!

What job would you be terrible at?

I could never work in a hospital. I have so much respect for nurses and doctors but being in a hospital just freaks me out and makes me feel anxious. I really don’t understand how people what TV programs about A&E or hospital dramas.

How did you meet your husband?

We met in 2007. I was at drama school and Rob saw me performing on stage in my graduation show. After the show, Rob asked his brother (my singing teacher at the time) for my phone number. In 2007 there was no Instagram to Tinder. People actually used their phones to make phone calls. *gasp
Anyway, Rob called me and asked me out. We met for dinner on the Southbank in London, I was infatuated and and just two years later I was walking down the aisle!

What foods do you love  / hate?

I love pasta / hate cheese. People are always so shocked that I don’t like cheese. I’ve never liked it, I just don’t get it, and it stinks!

What’s one thing that you do every day?

Prayer. Every morning and every night. 

Could You Give Up Coffee?

Are you addicted to coffee? Many people confess to being addicted to their daily caffeine fix. They drink one or two cups of coffee every single day and to be honest, most people are genuinely shocked when I tell them that I don’t drink coffee. Now don’t get me wrong, I love coffee, in particular iced lattes, but I very rarely drink it and here’s why…

COST

If you live / work in London then chances are that you buy your coffee when you’re out. If you’re spending £5 each day on coffee, that’s over £100 per month. Say what!? Admittedly I probably spend the same amount, if not more, on juices and smoothies but hey we’re talking about coffee today. Ditch the coffee and save some cash.

SLEEP

This one is so obvious! It seems like everyone’s talking about sleep at the moment. (Shout out to Matthew Walker) We’re told that we need seven to eight hours of sleep each night, but it’s not just the quantity of sleep that you need to consider, but also the quality. Caffeine messes up out bodies sleep pattern. Even if you drink your coffee at lunch time, the caffeine will still be in your system at bedtime. The bottom line is, quit the coffee and you’ll improve the quality of your sleep.

STRESS LESS 

The caffeine in coffee increases catecholamines, your stress hormones. Personally, I am very sensitive to caffeine, I once had a really strong coffee at the hairdressers, and by the time I left, my hands were shaking, my heart was racing and I felt frantic. I know that not everyone has such an immediate reaction, but if you’re feeling stressed or feeling anxious then reducing your caffein intake could help.

GUT HEALTH

Coffee is bad for your gut. The acidity of coffee is associated with digestive discomfort, indigestion, heart burn and dysbiosis (imbalances in your gut flora). Give you gut a break and ditch that morning flat white.

So… if you do decide that you want to give up coffee, the initial withdrawal symptoms can be quite bad. (depending on how much coffee you currently drink). Here are some tips to make the process a little bit easier…

  • To avoid feeling mega tired and yawning all day, get to bed a bit earlier. Sleep is going to be very important for those first few caffeine free days.
  • Drink lots of water. This sounds so simple but make sure that you have a big refillable bottle with you at all times. Staying hydrated will help reduce the caffeine withdrawal headaches.
  • Take a vitamin C supplement to boost your energy levels. I take 1000mg of vitamin C five days a week.
  • Get moving. Exercising for thirty minutes each day will also help to boost your energy and your mood. Go out for a short walk and plug in your favourite podcast when you would usually have your coffee break.

Making changes to your daily habits is always hard but after a few days you’ll get used to it, you’ll be saving cash, feeling more energised and sleeping like a baby!

As always you can hit me up on social media @adrienne_ldn Let me know if you give it a go.