Top Tips

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 or reach me on Facebook.

I look forward to meeting you in 2017.


Don’t quit!

We all go through it. Times when we slip up, and then again, and maybe again
and then we think oh fgs, I might as well just throw in the towel, I’m never gonna manage it!

But STOP!!!!!

Time to refocus, regroup and stop beating yourself up.

Watch this video from KSFL creator Rachel Holmes and hopefully you’ll be more kind to yourself, more objective, and keep going.

Do you need 1-2-1 nutritional support?

I work with you for 4 weeks, writing out a personal meal plan once I have found out your like, dislikes, allergies and how your lifestyle is currently

I am able to tailor the meal plan to fit into your life and still enable you to eat out and enjoy a drink if thats what you like to do

With a daily check in and a weekly 30 minute coaching call we can quickly identify any foods that are impacting on you hormonally or zapping your energy

We can also look at triggers that make you “fall off the wagon” to make it so much easy to just get back on it!

I have just one place left in November,  if you would like to be considered for a place, drop me an email back and we can have a chat, this will be the last coaching I do before Xmas

Please get in touch if you would like some help.

Eat clean and train your brain SMart

Sindy Matthews, Fitness and wellness Coach

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.

How stressed are you?

Do You Know About Cortisol?

It is the fat storing and stress hormone and if your Adrenal glands are producing excess cortisol you will see the stubborn fat increase around your belly. Unless you address lowering your Cortisol your mid section will only get thicker.

Are You None Res-ponder To Exercise and Diet?
If your body is producing huge amounts of cortisol there is no chance you can lose body fat no matter how much exercise you do or how little you eat.

If  you are Over 35 and your Belly Fat is getting thicker then your body could be producing chronic amounts of the hormone Cortisol.

What is Cortisol?


**** Exercising more and eating less makes the body
create MORE cortisol so the vicious cycle continues.

What Happens If You Have High Cortisol?
This is the scary one and can be serious to your long term health.

Not only do you store fat around the mid section.

But if there are sustained high levels of Cortisol in the blood this can lead to Type 2 Diabetes, Inflammation, ormonal Problems, Fertility Issues, PCOS, Thyroid, Hashimotos, and Adrenal fatigue may be a factor in many related conditions, including fibromyalgia, hypothyroidism, chronic fatigue syndrome,
arthritis, premature menopause and others.

It may also produce a host of other unpleasant symptoms, from acne to hair loss****** It’s not good.

How Do You Lower Cortisol?
Reduce the stresses on your body for a start, looking at your sleep and day to day life.

Do you want to take  stress test?

Hit reply and let me know.

Eat Clean, Train SMart


PS – We have space on our Fitness Event Sunday 16th October!! Do you want to feel inspired? Try some taster session in Studio Cycling, Pilates, Fight FX, TRX and Yoga? Want to know more about acupuncture and sports massage and also get some free food, recipes and fall in love with food again?


REPLY to book on today!


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.

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

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