Do you suffer with anxiety and stress?

Do you or someone you know suffer with anxiety and stress?

I’m launching this new 8 week mindful movement and meditation course in January. Every Tuesday evening 7pm.

Each class consists of gentle movement and meditation to leave you feeling positive and empowered.

You’ll leave the session feeling amazing and the next day awake with a positive mantra in your mind, instead of the 40-60 negative thoughts that usually pollute your brain.

The course is £45 but there is an early bird offer of £40 if you book on before the 1st December. There are only 8 spaces left on this course.

If you would like one, please contact me via email sindy.matthews@hotmail.com or reach me on Facebook.

I look forward to meeting you in 2017.


How to deal with stress and anxiety

How to reduce anxiety and stress.

There are so many daily practices we can put into place to help us reduce anxiety and stress. But because there are so many, this can cause even more stress and anxiety when it comes to deciding which approach is going to resonate and work.

So, take time now to think of what triggers your unwanted behaviour.

For example, I need to answer this email…..but I don’t want to….I’m hungry….I’m bored….I’ll make a cuppa….hmmmm I’ll just have a nibble on a biscuit while the kettle boils……really don’t want to write this email….I might write a terrible response….I’ll have another biscuit….kettle is taking ages to boil….. The above is irrational thinking.

Your mind has been taken over by the child in you/your evil twin or your ego. You can name this part of your brain however you wish. The rational you will be thinking…I’m going to make a cuppa, while the kettle boils I’ll pop some washing on or go to the loo. When I have made my cuppa, I’ll sit and draft the email, check it and hit send. Then I’ll feel better about it. Or something along those lines.

Does this sound familiar?

If you would like some help in managing your mindset, come along to Balance on Wednesday evenings 7pm. Each week will be different. Some light movement, meditation, education and tools you can use to help you be more present. Your mental practice is more important that sweating it out in the gym!! Free your mind and the rest will follow.

I’m not a therapist, but I live each day practicing to be a better version of myself. I would like to help and share with you. Are you ready to do some work? See you on Wednesday 7pm at SMart Health and Fitness Studio.

Would you like more info? Respond to this email or forward to someone in need of support.

Eat clean and train your brain SMart

Sindy Matthews, Fitness and Wellness Coach,

47 F Broad Street, BANBURY, OX16 5BT

Fat loss and exercise

There are 3, (the magic number) phases to deliver the right nutrient mixture at the right time to enhance recovery from exercise and to improve muscle growth, strength and powder.
Energy Phase:
 Ensure you have enough available energy (FOOD) to power your workouts and these can come from all three macronutrients (protein, fat and carbohydrates).
Anabolic Phase:
 0 – 45 minute window after a workout; with right combination of nutrients initiates repair of damaged muscle protein. If you already have a lean body fat% have a combination of protein, carbs, glutamine and creatine, while if you’re trying to achieve fat loss just go with amino acids. For example protein.
Growth & Recovery Phase:
 From the end of the anabolic phase to the beginning of the next workout, being really smart with quality of meals and lifestyle choices.
Avoid snacking between meals if you want fat loss, but if you are a competitive athlete happy with your body fat% then snack between meals.

Not getting the results you want?

How Important Is the Quality of the Food You Eat?

This is a BIG BIG Topic but if you are eating lots of meat, fish, fruit & vegetables and you are still are NOT at your goals….. It could be time to take your nutrition to the next level.

Maybe your fatloss has plateaued or you are still feeling inflamed with niggly health problems?

Well, If you consume cheaper supermarket meat that has been factory farmed or veg that has been sprayed by an array of pesticides to maintain it’s shelf-life……then you are consuming the feed & pesticides that have been used on the meat and sprayed on the crops.

Studies suggest that every one of us in the western world may take in round 4.5 litres of pesticides a YEAR!


It really is shocking!

What Can You Do?

1: Buy Organic.

2: Buy from your local farm shop.

3: Be a food detective & find out from your butcher what the animals have been fed on & how they have been reared.

4: Go for grass fed meat if possible.

5: Keep rotating your meats and fishes and eat a wide variety of various cuts of meat.

Kick Start is not just about dropping those inches but improving your brain function, your energy levels and your health.

These are MASSIVE benefits. Health is KEY & nutrition is the absolute cornerstone to health and well-being.

I’d love to hear your comments

Benefits of Kettlebells

Kettlebells is a workout that is for all fitness levels and abilities. From elite athletes to the fitness enthusiast.

Here at SMart Health and Fitness we modify all the exercises to meet each individual s ability. So they are all involved get an effective workout.

Here are the top 10 benefits to Kettlebells training:

1. Cardiovascular. Don’t like running? Swing a Kettlebell.

2. Functional strength without the monotony of isolated reps

3. Improves flexibility without long poses

4. Fun and varied, never boring

5. One compact, portable device.

6. It’s safe — for any age, shape or size

7. Combines “cardio” and “strength” training. Awesome for HIIT workouts.

If you have never tried, come along to a class. I teach a combo of martial arts and Kettlebells check out the timetable.

Eat clean, train SMart

Sind X


Feeling guilty every time you eat?

Do you feel guilty every time you eat?

Some people are so regimented by the food they eat that even if they have the slightest nibble on something that isn’t on their plan…they feel guilty and that they have messed up! This would sometimes encourage a binge or the opposite.

Here is a few questions for you…

What are your goals? Just think of one for now.
Do you want to be healthy?
Do you want to be happy?
Do you want more energy?

If you go around everyday letting food dictate your life then this is not living….it will grind you down, make you verbally bash yourself with negative dialogue, you’ll be irritable, rude to people and people will avoid you.

Generally, the clients that come to me for help want to lose a bit of body fat and feel healthier. So, how can you get yourself out of this negative storm that’s firing off and seems to take up all of your time and energy?

What are you passionate about? Try putting your energy to something that will:

  1. Make your soul sing
  2. Take your mind of eating
  3. Benefit you and remove the unwanted behavior/thoughts.

These are just thoughts which you are able to change. Only you! No body else can do this for you.

It can be difficult when your tired…but if you truly want happiness…you must work at it. Practice it everyday as you would brush your teeth or take a shower.

If you need support, join me every Friday evening in September.
Here is a link to the Facebook page for all the latest NEWs. KSFL LIVE meeting this Friday 6:30pm at SMart Health and Fitness Studio. https://www.facebook.com/sindyhmatthews3/

If you’d like to find out more, respond to this post and I will happily answer any questions you may have.

Warm wishes

Sindy Matthews

Do you drink diet coke?

Do You know about Aspartame?

I urge you to read this and think

before you drink another diet or sports drink

Aspartame causes – Headaches, migraines,

dizziness, seizures, nausea, depression,

weight gain, tachycardia, depression,

rashes, anxiety attacks, fatigue and it is highly addictive.

The more you drink/eat.

The more you crave.


This truly is the bad guy of all ingredients.

As you are reading this what are you drinking?

A cup of tea or coffee with

sweetener instead of sugar?

Have you just eaten a low fat

yoghurt for breakfast?

Do you drink diet coke?

It really is worth pulling Aspartame products out of your diet for good.

Aspartame accounts for over 75% of adverse reactions to food additives reported to the US Food and drug administration (FDA),

Aspartame is an excitotoxin… what does that mean?

It over excites your brain cells to the point of death, as well as this excitotoxins have also been shown to stimulate the production of free radicals.

Aspartame is made up of Aspartic acid,

phenylalanine & methanol.

Aspartic acid and phenylalanine are amino

acids found naturally in the body, however the

aspartic acid within aspartame is not what is found naturally within the body, it is changed into a free form never found in nature.

So after you have drunk your diet or sports drink,

all hell is breaking loose within the brain,

your cells are being excited to death!

Phenylalanine can cross the blood brain barrier and just like aspartic acid can create an unhealthy balance when artificially increased within the brain.

Phenylalanine is a contributor to mental health problems, due to its ability to cross the blood brain barrier it can cause serotonin to be decreased, this in turn can lead to depression, and if you have ever been prescribed anti-depressants you will know their job is to increase serotonin within the brain.


Methanol is a wood alcohol poison.

When you drink aspartame, it breaks down above 85ºC amino acids and methanol.

Methanol then breaks down into formaldehyde (a known carcinogen), formic acid and Diketopiperazine (DKP) which is a brain tumour agent.


Is this really something we really want to be ingesting into the body?

Aspartame was given its licence to be added to our food in 1981, so that’s not that long ago, not long enough to see the true horrors it will produce.

If you are looking to lose body fat, improve your health and performance or suffer from any of the symptoms above cut it out of your diet and see amazing changes.

I would love to know your thoughts??Do you drink diet coke?? Have you experienced these side effects??

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

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.