Month: May 2016

Do you LOVE Indoor Cycling???

Do you like Spinning/Studio Cycling?

I’m looking for a permanent venue to teach indoor cycling. The venue I’m searching for will need to have storage for 11 bikes and possible to make the room as dark as possible to create that studio cycling atmosphere.

Do you know of a place? I’d LOVE to hear your thoughts….and also if you would LIKE to attend the classes.

Here are my Top Tips this week relating to you nutrition:

  • Plan your meals and workouts
  • Get a PT if your struggling to get motivated
  • Lost your nutrition mojo? Get 1-2-1 coaching with me
  • Use your sloe cooker, batch cook and freeze, get meals out the night before – then add your veggies.
  • Drink more water, fruit and herb teas
  • Try to reduce processed food (anything out of a packet).
  • Avoid or reduce fizzy pop ( aspartame is a terrible ingredient)

If you would like more info on aspartame reply to this email.

What’s the Magic Number?

Sind xxx

KSFL & SMart Health & Fitness Coach 

FREE Food Tasting!!!

Hope you had a FAB weekend?

I know I did!!! Friday I was hanging out with Rachel Holmes and the KSFL leaders from all over the UK. It was amazing and most inspiring.
Yesterday, I was relaxing with 14 lovely ladies at Bicester Golf Club and Spa.
There will be more of these coming up, so keep reading and following me on Facebook and here on the website

Are you coming to the FREE KSFL food tasting evening? It’s on Wednesday 7pm Naomi’s Cafe. You’ll only need to buy your drinkies from Naomi, but the food my wonderful mum is providing is free!!!

There will be recipe books, for those that would like to try their hand at these easy to make meals if you wish.

I’ll also be giving a talk on wellness and nutrition. It’ll be a very relaxed event, so do pop in for a cuppa and a chin wag.

Have a great day!

Sind xxx

KSFL & SMart Health & Fitness Coach 

Packed lunch ideas

Packed lunch is a tough one, when you have a busy lifestyle it is often easy to say “I don’t have time” but our Wellness Stars PROVE you can get your prep done and have an amazing lunch that keeps you on track in no time!


Here is what our KSFL Franchisees had to say:

Suzanne Richardson, Sedgley 

Cauliflower rice with peas, onions, mushrooms and prawns. Frittata, salad with egg and chicken if i have access to a microwave i have soup and chicken legs as need the protein to keep me full.

Andrea Riddoch, Leeds

Big avocado and chicken salad with pine nuts and pumpkin seeds. Prepare it the night before and refrigerate!

Samantha Quirk, Jersey

Having a stack of cauliflower wraps in the freezer!! These are great with a bag of salad/ leftovers from the day before.


Lisa Lockwood, Lowerscroft

Clean eating breakfast muffins are good if you’re on the go or chicken legs and salad. I now keep balsamic vinegar and extra virgin olive oil in my car incase i buy a salad and hot chicken for a quick lunch.


Helen Tite, Cornwall

Cucumber sandwich really crunchy, filled with chicken, cucumber instead of bread! Kids love it!


Julie Rowson Knowles

Frittata, salad! Smoothies/juices!


Alice Milner

It’s pretty rare that I need a packed lunch these days! Used to go for a salad filled packed lunch box! Although these days I tend to be in a training day so will take a whole load of juices and smoothies to keep me going throughout the day! I have an amazing juice bar just 2mins from my studio so often take a little walk to visit them for my lunch – often credit them key people who’ve helped me build my business over the last few years – keeping my healthy with nutritious food in an almost daily basis!!!

Paula Thompson, Sheffield

Chicken or prawn salad with balsamic vinegar with any kind of seeds to sprinkled on top. Frittata as you can eat cold.

Sindy Matthews Banbury

I love left overs… cold meat, salad, vegetables, curry or stew! Good food storage boxes in various sizes are always helpful!


For a sweet treat for the children (And work colleagues love them too) the 5 min raw cacao bars are a must!!!!

Francesca Flin

Soup … My fave is the pea and pancetta …. So filling and soooo delicious so easy to make and make lots so you have some in the fridge for later in the week!

Danni Evans

Egg muffins are the best, they taste best when they are cold and you can put anything in them and are really filling. Best advice…get a silicone muffin tray!

Hope all these ideas have helped and given you some inspiration.

Id love to hear your own favourites too,so drop me a line. Reply 🙂

Sind xxx

KSFL & SMart Health & Fitness Coach 

Spa day’s

Kick Starters & SMarties

The Spa Day on the 15th of May has now sold out!

But don’t worry. I plan to run these every other month so we can get to chill out together and get pampered at the same time. I’ll post the next date (July) just as soon as I can.

Our next event is on the 26th June. It’s a Fitness Pilates, Meditation, Yoga and Feug Shui Retreat Day. This will be held at a beautiful nursery – The House at Pooh Corner, Brackley.

If you would like a day where you can relax and get some YOU time. Please reply to this email and I will forward you the details.

Sind xxx

KSFL & SMart Health & Fitness Coach 

Next Wednesday….save the date :) clean eating event!

Don’t forget, the FREE KSFL taster evening at Naomi’s 7pm this Wednesday. Come along and eat some healthy food and have a cuppa with me and my lovely Mum.
We would LOVE to meet you and share our knowledge with you.

Want to see our May timetable? You can, just click here

Sind xxx

KSFL & SMart Health & Fitness Coach 

Motivational Monday!

Good morning!!

Get your head back in the game! But HOW?

I can’t and won’t SUGAR coat this for you! The truth is this…

If your goal is weight loss then YES at the beginning you will drop a lot of weight. BUT then you weight loss WILL slow down. Your body will hiit a plataue. It’s inevitable folks. But don’t give up!

We are all a work in progress! We all want results now! Be patient and don’t give up!

Think of it this way…Rome wasn’t built in a day. You won’t wake up in a week and go ‘Whoop, whoop! I’m size 8 when a week ago you were a size 20. as long as you keep up the healthy eating regime 80% of the time, then it’s much healthier for you and even though you can’t see the changes all of the time, TRUST me – it’s all going on inside. It’s just well hidden.

Little steps everyday make the BIGGEST shifts.

Don’t forget, the FREE KSFL taster evening at Naomi’s 7pm  Wednesday 18th May. Come along and eat some healthy food and have a cuppa with me and my lovely Mum.

Sind xxx

KSFL & SMart Health & Fitness Coach 

Your more than just a dress size!

Kick Starters & SMarties

We all have days when we look in the mirror and don’t feel completely happy with what we see.

For some that might be occasional and for others that might be daily and more than once a day.

What can we do???? How can we turn that feeling around???

Well apart from following a great healthy eating plan like here are my thoughts

1. You are more than just your dress size

2. Your body has maybe done amazing things like give birth, recover from illness, it has seen you to this stage

3. You are loved for more than what you look like

4. Dont compare yourself to others, especially the ones in magazines as generally they have been airbrushed to within an inch of their lives!

5. Try to live as healthy a life as possible, eating well and exercising, do the best that you can and your body will thank you for it

If you constantly feel unhappy with how you look and feel, it can be turned around, talk to me about how I can help you be the best version of you that you can be!

I’m offering 1-2-1 online coaching now. But if you are local I can meet you once a week. If you would like more info – reply to me and I will explain what is involved.

It’s Sunday!!!


Batch cook!

See you at HIIT 6:15amSt Francis Church – BOING!!!! We are using the TRAMPOLINE!!!! Wanna BOOK? HERE

Sind xxx

KSFL & SMart Health & Fitness Coach 

What is clean eating?

Today I want to talk to you about “Eating clean”!!

“Isn’t it funny how you can hear a new popular word or phrase for ages before you actually work out what it means? Like LOL and BTW!

For a long time now we have been using the phrase “eating clean”

And after speaking to a few of my clients they are unsure of what it really means.

Yeah they know it’s about eating healthy but what counts as ‘Clean Food’?

If you read my emails and think I don’t know what she is talking about then read on!


It’s all about removing the toxins from your diet to give your body a chance to start working more efficiently.

Eating clean generally means removing certain foods from your diet.

Removing foods like: Refined sugar, Alcohol, caffeine, processed food, wheat and gluten to name a few.

The more of these foods we eat the more unhealthy we will become!!

Anything in a packet is generally processed,

It contains ingredients and therefore probably sugar, sweeteners, preservatives and other chemicals!!!

Cooking from scratch is the way forward….

I can highly recommend some great recipes/books etc… check them outhere  also here

Reply to me for more…. have a great weekend…

Sind xxx

KSFL & SMart Health & Fitness Coach 

When I broke my ankle….


I tripped down a flight of stairs, drunk, wearing my mates chunky platform boots. Landed on my ankle and SNAP!!! I’m glad I was drunk as I reckon the pain would have been unbearable.


I was removed from the Rock Club in Sheffield early hours of March 8th 2013. It was snowing…..


Alone, no coat and struggling to stand, I crawl into a nearby doorway and vomit!!! I’d gone into shock.


Luckily I had my mobile phone in my hand and called my friend who was still inside..


Next thing I know I’m in Sheffield A&E, in a wheel chair and looking like a sack of s7*t!


So…there you have it. Not a heroic story. I’m human and have made mistakes. Loads of them!


As I woke in A&E the first thing that popped into my head was ‘how the hell am I going to teach my classes?!!!’


A so called friend of mine said to me ‘prepare to put on a lot of weight as you aren’t going anywhere and you certainly won’t be able to exercise or teach’.


Well, she was wrong!!! Rather than feel sorry for myself, I spoke to a friend who fell, broke his back when rock climbing. He inspired me to carry on training. Which is exactly what I did.


I brought myself a pull up bar and set myself a goal to train every morning. All my training was body weight as cycling, running anything where I had to stand was a huge NO!!!


I carried on teaching from a wheel chair too.


I was reminded by the physio that the muscles in my broken leg would go all flabby due to lack of use. So here is what I did….


Seated and lying leg raises

Pull ups

Press ups

Tricep press ups

Seated Body Combat



Some days – I just couldn’t face training. The hardest part wasn’t the training though, it was the effect this situation had on my emotions. I became obsessed with counting calories and I dropped about 3 stone in weight. I was terrified that I would get fat and loose my fitness.

NOTE: this is not the way to do it. I learnt a very hard lesson going through this.

Stay positive, never give up and KEEP MOVING!!!

if you are struggling and want to know more, reply below. I can offer a sympathetic ear.

You can do it, your the only one holding yourself back. If your passionate about feeling better, do the best you can do, every day of your life.

Do you like snippets of info about your body? Read on…

Kick Starters & SMarties

Did you know your skin is the largest organ of the body and whatever you put onto it it is absorbed in to it.

Himalayan salt  contains many trace minerals and is 100% unrefined. This salt is food grade and is used for cooking or adding to the bath.

Epsom salts are the highest in magnesium. They are used for beauty purposes. add to post workout bath – add 250g, lay back and relax for 15-20 mins and allow the minerals to absorb and reduce muscle soreness.

Dead Sea Salts are gathered, handpicked washed and dried before the granules are separated according to their size. They contain 21 minerals with high magnesium.
Epsom and Dead Sea Salts are not for cooking.

Lucy Bee sells these in most major supermarkets and health food shops.

Like this? Want more….? Reply to me and I’ll give you clean nuggets of info.Or come to Drayton Village Hall tonight 7pm – I’d love to meet you. First session is FREE. Reply to me for more info.

Next Event Sunday 26th June The House at Pooh Corner, Brackley. 

Do you need a day just for ‘you’. Where you can feel stretched, relaxed and inspired?
Have you lost your health mojo?

I can promise you a day of complete relaxation, healthy food, meditation, Fitness Pilates with Ellen Hayward, Me and Yoga and Feug Shui with Jo Padmini Badger.

My amazing Mum Shirley Matthews will be catering for this event and encouraging you all to get excited about eating good healthy food for the whole family to enjoy all year around.

If you want to feel refreshed, reconnected and at peace with yourself, come and join us.

This whole day is just £40. Only 9 spaces are left – reply to me if you would like one.

Sind xxx

KSFL & SMart Health & Fitness Coach