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Why Consistency Works

I often talk about consistency and about creating habits for success. A habit is essentially a behaviour that we repeat regularly. Over time our conscious choices become our daily habits. Eventually, our habits become subconscious, we might do the same thing each morning when we wake up, eat the same foods, drive the same route to work etc.

We can of course change our habits and our behaviour, initially this requires an intentional act. For example, let’s say you want to get fitter. You buy a pair of running shoes and you go out for a run. The intentional act is done. But one run doesn’t make you fit. So this is where consistency comes in, if you then continue to run three times each week, running becomes a part of your routine, it becomes a habit.

Single acts of intention do absolutely nothing without the act of consistency. One small daily habit like brushing your teeth for two minutes twice each day, ensures you have good oral health, BUT, only because you do it every single day. This small act alone doesn’t achieve much but add constancy and suddenly the impact is huge.

So, here’s the bad news… 

Once you achieve a goal, it’s not enough to say ‘Okay I’ve achieved it, that’s done.’ You must continue to do it in order to maintain your success. Consistency really is the key. You need to build these habits into your life so that they become a part of your DNA. They become non negotiable. They begin to form your identity.

Here are a few habits that I am practicing, I find it far easier to implement and stick to some more than others…

  1. Going to bed before 10pm.
    I have a long list of reasons for doing this, but essentially, I live a very active lifestyle. I prioritise sleep to rest, recover and fully recharge. I avoid caffeine in an attempt to improve the quality of my sleep. I get up early everyday and I don’t want to feel tired when my alarm goes off. Sleep is when your body regulates your hormones, appetite and immune system.  I could go on…
    I have to be incredibly disciplined to go to bed before 10pm, sometimes it is a real challenge, but I know how much it will affect my productivity, my mood, my work and my training.
  2. Getting up at 5:45am everyday.
    This is a habit that overtime I have grown to love. It has become a non negotiable. This is the single habit that has had the biggest impact on my life. To read more about it, click here 
  3. Not Eating Sugary Treats.
    This is the habit the I struggle with the MOST. I love sugar! I can go with a lot of things, alcohol, meat, dairy products, sure thing. But when it comes to sugar, I appear to have very little self control. It’s incredibly frustrating and something that I’m working on. If I figure out an effective solution, I will of course share it and no doubt become a millionaire for helping the world to break free from those sweet sweet shackles.
  4. Exercising 5 days a week.
    This varies from running, body weight training, resistance training, stretching and walking. (Yes, walking counts as exercise too) Again, there is a huge list of benefits and reasons that I do this. Regular exercise enhances your cognitive function, reduces stress and anxiety, improves your health, boosts your immune system, etc
    It has become a habit that I don’t even really think about much anymore. It’s just a part of my day.  I try to constantly challenge myself physically by taking on challenges, this year it’s the Berlin marathon. I do this to ensure that I do not become complacent and also to actually practice what I teach. I never want to stand on my soap box and tell others what they should do, so I attempt to lead by example instead.
  5. Learning.
    I currently dedicate two hours of each day to learning. This is mostly by reading or listening to podcasts and writing notes. I also watch keynotes, lectures and TedTalks online. Knowledge is powerful. I recognise that I am incredibly lucky to have access to so much information and resources, FOR FREE! I wish I’d had the passion for learning that I have today, when I was at school. I guess the difference is, now I’m learning about the things I am totally fascinated by, I still don’t care about Henry VII’s wives.
    I encourage you to spend more time learning. Whatever you wanna learn more about… coding, business, psychology, the stock market !? You can literally learn anything and everything online these days. Make the most of it.

What are your daily / weekly habits? Good and bad? What things do you repeat consistently? People say change is hard. I disagree. I think initial change is easy, but maintaining that change consistently is the hard part. People want to believe that change is hard as it validates us for not doing so.

I’d love to know your thoughts, you can hit me up on social media @adrienne_ldn.

 

 

Summer Juice with Truenopal

How great is this heatwave!  I am totally loving it, but training for a marathon in 30 degree heat has been tough! I’m doing my best to stay hydrated by drinking lots before, during and after exercise. I’m also not drinking alcohol at the moment, due to my early morning running routine. Try to take on a ten mile training run with a hangover is not fun at all!

So, what am I drinking instead? Well, I’ve been experimenting in my kitchen with Truenopal Cactus Water, to create my own hydrating summer juice. So far I’ve tried all sorts of flavour combinations. I’ve adding slices of fresh oranges and lemons, watermelon, basil, mint & chilli. This combo was my favourite…

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  • Fresh Mint
  • Lemon
  • Fresh Ginger
  • Apple
  • Ice
  • Cactus Water

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If you’ve never tried cactus water before? Here’s all the info …

Truenopal cactus water comes from the fruit prickly pear, that grows on the cactus plant in the sonoran dessert. It is 100% natural, has no added sugar or artificial flavourings, no sodium, and is suitable for vegans. I have partnered with Truenopal this summer as part of their TrueYou campaign. I absolutely love their message as it is encouraging us to always be our true-selves. Check out the hashtag #TrueYou on Instagram to see other people sharing what this message means to them.

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As always you can hit me up on Instagram & Twitter @adrienne_ldn 

 

Confidence & Self Love.

Last week I was invited by Urban Decay cosmetics to deliver a talk about confidence & self love. Here’s what I had to say…

CONFIDENCE IS NOT SOMETHING THAT YOU ARE BORN WITH OR WITHOUT.

I believe that confidence is not something that you are born with or with out. It is not a personality trait. Often people mistake the behaviours of outgoing people, it’s easy to assume the if someone is extroverted then they must be confident. However this is not the case. In fact, you can be either an extroverted person or an introverted person, but you can still be confident in yourself, your own abilities and your unique talents.

Confidence is actually a skill, and like any skill, it simply requires practice. When we’re growing up and discovering our sense of self, many things can impact our self confidence. Our experiences, our social and cultural influences, and our parents, all play a role in building self confidence. 

Many people say that they find public speaking difficult. I myself, used to find it incredibly daunting. Last week when I stood up in front of seven hundred people to deliver a talk, I felt surprisingly calm and confident. I believe that everyone has the ability to master public speaking. Sure, at first the idea can seem overwhelming but that is simply because you’ve never done it before. If public speaking is something that you want to pursue, whether you are an introvert or an extrovert is irrelevant, you just need to practice.

Once you start to practice something, over time you will become more capable. Then you start to believe that you can do it and hence you start to build your confidence.

This year I am training for my second marathon. If I just focus the 26.2 mile race, I can’t even get my head around it! It’s terrifying! But, once I create a training plan, I break it down and  I start off my running four or five miles. I know that I can run five miles quite easily. I then increase the distance each week. I slowly start to become more confident running further and further. I prove to myself that I can do it and over time I build up to running twenty miles. It’s simply by practicing what I want to achieve, that I become more confident.

HOW CAN WE PRACTICE CONFIDENCE…

Well there are a lot of ways, but you have to tap into something that works for you, here are three ways to get started…

1 – Remind yourself of your achievements, big and small. Remember how hard you worked to achieve it. Whether that was studying for a degree, getting a job promotion or running a 5K race. You worked hard to do that. No one did it for you. We often look forward to our future goals and aspirations, but it’s important to also look back and see how far you have already come. Also, remember that work ethic is everything! If you are willing to work insanely hard, there is no doubt that it will pay off.

2 – How to overcome feeling self- conscious… It’s easy to be held back by what others think about us or what we think that others will say. However, in the last year or so (since I turned 30 last September) I have learnt something that is incredibly powerful and liberating… ‘No one really cares.’ Now bare with me whilst I explain, I’m not suggesting that nobody cares about you, but we live in a fast world, there is always something going on, most people are distract most of the time. No one is really paying attention to your every move. It’s amazing when you realise that if you try something new, even if you fail, no one will notice because they’re too busy and they’re already looking at the next thing. Please don’t let the fear of other peoples opinions or judgment stop you from doing something or from being yourself. 

3 – Earn credibility with yourself. What does that mean? It means that if you set yourself a goal, you have to stick to it. Let’s say, you want to wake up earlier to go to an exercise class before work. If you set your alarm and you get up and do it, then you are proving to yourself that you mean what you say. You will start to trust yourself, those initial goals then become habits and overtime this this will build your sense of identity and self confidence.

CONFIDENCE & SELF LOVE 

So many people are now talking about self love but what’s it all about…

The self love movement is one that encourages women to prioritise their own happiness and well-being. The aim is for women to let go of feelings of shame, guilt and self criticism, and to instead focus on love, acceptance, compassion and respect. For many women this process can be incredibly difficult due to the  cultural and social norms that surround women, beauty, equality and a lack of diversity in mainstream media.

Over the last few years the self love movement has grown and grown. I believe that social media has played a huge role in spreading this message.

Bloggers & social media influencers are using their platforms and using their voice to share the truth. The truth about our bodies, our emotions, our passions, our reality and our imperfections. We are talking about topics in a far more honest way than ever before. Everything from body hair, saggy boobs, motherhood, botox, sex, money, self worth and self love. It’s amazing to see so many women standing up and using their voices. Voices that are being heard loud and clear!

So, I encourage you all to join the self love movement and to celebrating your uniqueness. You are a one of a kind. No one else on this planet has had all of your experiences, your influences, or your life. You have a unique perspective. You have a voice. You have ideas. You matter and you should take some time to truly acknowledge that. Because, whatever your age, gender ability, size, colour, no one else is YOU. 

Owning who you truly are, requires confidence but once you get there, it’s magic! Let’s all start practising today.

I’d love to hear your thoughts, as always you can hit me up on social media @adrienne_ldn on Instagram and twitter. Please share this post with a friend that needs to hear a message of encouragement.

 

Summer Skin

How great is this weather! I am totally loving the summer heatwave. Over the last few weeks, I have switched up my skin care routine, my main focus is on sun protection, deep cleansing and hydration.

Running outside is apparently not very good for your skin, especially running in the sun. I try to run early to avoid the heat and I try to stick to running in the shade as much as possible, and I always wear SPF. If you live in a city then it’s even more important to wear SPF everyday, the combination of sun damage and city pollution can clog your pores, cause breakouts and enhance the ageing process.

This summer I have been using Decléor ‘Aroma Sun Expert Protective Anti Wrinkle Face Cream’ SPF 30. It feels like a moisturiser but it’s not too thick. It’s one of the only suncreams that I have used that doesn’t cause pimples.

Cleanse

I have two favourite cleansing products at the moment.
1. Origins ‘Checks and Balances’ Frothy Face Wash. I’ve been using this face wash for at least a year. I never really used to consider face wash as an important part of my skin routine. I always thought more about  creams and serums, but since I started using this face wash I have a lot less breakouts.
2. This is a new one that I recently discovered, balanceme ‘Restore and Replenish Cream Cleanser. It’s a natural skincare brand and is free from parabens, sulphates, microbeads, artificial fragrances and colours. It’s great for removing make up but it’s not harsh and doesn’t leave my skin dry.

Moisturise

Daily essentials. Origins Ginzing Ultra-Hydrating Energy-Boosting Cream & Origins Ginzing Refreshing Eye Cream. These are my two absolute favourites that I use every single day. The face cream is quite thick, so it is really hydration and makes my skin dewy but not too shiny.

Refresh

Earlier this year I was sent a gift from Caudalíe Paris, one of the products they sent me was their Beauty Elixir. I’d heard that it was a best seller but I had not idea what it was. Well, I’m not a beauty expert but it really is AMAZING! It’s a natural product made with rose, organic balm mint and rosemary. It’s super refreshing, especially in this hot weather.

Repair

My night time skin routine, is pretty simple, I cleanse my face and then use Estée Lauder Advanced Night Repair serum. I’ve been using this for about a month and I keep telling everyone about it! If you invest in one new beauty product this summer, I highly recommend this is the one!

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6 Runners That You Need To Follow on Instagram

  1. @Estelle_trouilloudIMG_4777 2
    Estelle’s beautiful photographs make me want to relocate to the mountains! She is self confessed outdoor sports addict, oh and she has the most beautiful dog too!
  2. @MaxwilcoIMG_4774
    Max is an endurance athlete, producer, photographer & consultant at WeAre:TrackHouse. Max’s dedication to running is mega inspiring! & he knows his stuff when it comes to the science of running & sports nutrition.
  3. @JessiezapoIMG_4780 2
    Jessie is a fellow adidas ambassador, running coach and founder of GirlsRunNYC. I love Jessie’s inclusive attitude to running & her uber cool energy & style.
  4. @susie_chan_IMG_4775
    Susie is an endurance runner and race pacer. She always has a smile on her face and I just love following her.
  5. @thewelshrunner
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    This guy!! Matt is an INCREDIBLE runner, totally dedicated & super speedy!! I met him last year at the Great South Run and I’ve been following him in awe, ever since.
  6. @amandarunboston
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    Amanda is an amazing runner, yoga teacher, adidas ambassador and a new Mama! I met Amanda last year in LA when her son was just a few weeks old. Check out her instagram for running & Mama inspo!

I’m sure there are so many more!! I just wanted to share a few people that have inspired me to lace up this week. Who are your fave runners to follow? Hit me up on Instagram and share that running love! @adrienne_ldn 

 

FIIT Master Trainer

I’m so excited to FINALLY share that I am now the official Master Trainer at FIIT!

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What is FIIT?

FIIT is an interactive fitness app, that brings boutique fitness classes direct to your living room. The app offers cardio workouts, strength training, mobility, yoga & pilates. You can choose either a twenty five minute class or a forty minute class and you can choose which classes and which trainers you want to workout with. It’s like Netflix for fitness! 

The best thing about FIIT is that it is interactive, so as well as getting a great workout, you can also see your heart rate on the screen and track your reps as you train.

Over the last six years, whilst working in the fitness industry, I’ve seen a lot of people struggle to make a change in their life and to sustain a more active lifestyle. Whether that is due to a lack of motivation, a lack of time, a lack of money, the list goes on. FIIT offers a solution for so many people by making fitness accessible for everyone. Often the reason that I train with clients in their homes is because they don’t have the confidence to get to a gym environment, but not everyone can afford to have a personal trainer twice each week. The FIIT team are all incredibly passionate about helping millions of people across the world to live a more active life.

So, what have I been up to at the FIIT HQ as the Master Trainer…

Well, I have been working with FIIT for almost a year. I have been consulting on the fitness product, testing classes, creating workouts, and collaborating with some incredible trainers to make the FIIT classes fun, safe, and to ensure that all FIIT users achieve results.

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Get Involved

The app officially launched in April and so far the response has been insane! There is now a huge library of classes for all abilities and today we launched TWO of my own workouts, designed specifically for FIIT, so you can now train with me whenever and wherever you want to! You can sign up by heading to the FIIT site, just hit ‘Join now’. CLICK HERE 

Stay Connected

FIIT have already gained an awesome community of users that share their class stats and their feedback online. Often people post sweaty selfies on Instagram stories after completing one of the classes with #FIITGOTREAL Head over to @FIIT on instagram to join the FIIT Fam!

Sometimes, you just have to try something for yourself to see how good it really is. I’m mega excited to be apart of the FIIT team!

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Lake Como, Italy.

Bonjourno! It’s been a few weeks since we returned home from exploring Lake Como in Italy. I’ve wanted to visit Como for absolutely ages, I pitched the idea to Rob and Jude one evening back in March, they were both instantly sold on the idea of eating pizza whilst over looking a beautiful lake, so we booked our trip for school half term, which also coincides with out wedding anniversary. 8 years this year! Yikes, I’m actually pretty impressed with that.

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We arrived in Milan and then drove from Malpensa Airport, north to Lake Como. The views on the drive were absolutely breath taking. The beautiful blue lake runs between dramatic green mountains. The route from the airport takes about ninety minutes. We arrived in  Sant’Abbondio, to begin our Italian adventure.

We had never been to Lake Como before but I’d done a bit of research before our trip. I also searched the location tags on Instagram, so I had a good idea about what to expect. Now after visiting, I can honestly say that no photograph can really do justice to the relaxed, beautiful atmosphere of the lake.

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We love traveling to new countries and although it’s really nice to just go on holiday and chill out, we also wanted to experience the place, soak up the vibe and learn about the lifestyle, the people and the language. So we set Jude (and ourselves) two challenges. First, was to find out ten interesting facts about Lake Como. Second, was to learn a new Italian word everyday. We tried to remember the words around the dinner table at night, the locals must have thought we were mad! Jude’s favourite was ‘Cane, means dog’.

Each day we drove or sailed to a new part of the lake. We visited the city of Como, home to Como Cathedral. I’d definitely recommend a visit to the Cathedral, it was one of the trips highlights for me. We took a ferry to Bellagio, a beautiful village known for it’s cobbled streets and elegant architecture. I spotted a lot of well dressed and super chic Italian women in Belaggio. Outfit goals!

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Our favourite place, and where we spent the most time, was Menaggio, a small town on the western side of the lake. We ate so much pasta, pizza and gelato there! (FYI, they have dairy free! Hooray!)

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I am currently marathon training, so most mornings, I got up and went out running whist Rob and Jude were having breakfast. I discovered a cycling path that ran along the side the lake. Every mile or so I had to stop, just to look around and take it all in.
I took advantage of the mountains too, by attempting a hill training session. Man, it was tough! I thought that my route at home had some undulation, but the hills along the lake are intense. Cycling is hugely popular in Italy. We saw lots of cycling teams racing along the roads. I’m not sure that I’d be able to take on those hills on a bike!

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So, if you’re tempted to visit Lake Como this summer, here’s what you need to know…

Do – Hire a car. There are buses and trains around the lake but our trip was made much easier by having a car. We were able to visit the small provincial towns as well as driving up to the mountains. We hadn’t pre booked, we just hired a car on arrival in the airport. (€300 / 6 days)

Eat – Italian food is my favourite! Who doesn’t love pizza!? Most of the menu’s we’re written in both Italian and English. I noticed that lots of restaurants offered gluten free pizza and most places had dairy free options, including sorbet and gelato too 🙂

Drink – The local wine. I don’t usually drink at home, but when in Rome! Plus, when we arrived at our apartment, our host gave us a bottle of wine as a welcome gift. It would have been rude to not drink it. 🙂 I’m not a wine expert so I’ll just say this… it was GREAT.

Buy – Fresh fruit and veg. There are lots of shops that sell fresh fruits and vegetables. Jude made friends with the shop keeper and we tried to learn some new words. On the last day we bought five jars of his homemade jam to bring back home to the UK as gifts.

Explore – The lake via ferry or speed boat! There are boat rental places along the harbour. Rob’s highlight of the trip was definitely taking us out in a speed boat. (The speed boat hire was €60 per hour, the ferry was €28 for 2 adults & 1 Child)

Our week in Como reminded me that the world is wide, life is short, and there are so many beautiful places that I’d love to visit. I’m so glad that I got to explore Lake Como with Rob and Jude.

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As always you can hit me up on Instagram & Twitter @adrienne_ldn 

Ciao x