Gloucestershire &amp; Worcestershire


<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/10-1000x667.jpg" alt="" class="wp-image-66529" srcset="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/10-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/10-800x533.jpg 800w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/10-400x267.jpg 400w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/10.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>Looking for a clutch of easy-to use wellness tips to slot into your daily routine? Fitness and Nutrition Coach <a href="https://www.gemmakellyfitness.com">Gemma Kelly</a> is an expert in women’s health at all junctions of life, from pregnancy through to menopause. </p>



<p>A busy mum of two herself, Gemma relocated to the Gloucestershire countryside from a hectic life in London back in 2020, as such she has honed a set of golden tips to help busy, stressed women elevate their wellbeing game, with a personal knowledge of just how hard &#8216;fitting it it all in&#8217; can be.</p>



<p>So whether your desire driver is a long held wish to feel healthier, or the trolleyful of M&amp;S Charcuter-tree and Dirty Martini cans winking at you from the recycling, when better than January to kickstart your goals.</p>



<p>Based in a studio near the Forest of Dean, Gemma offers fitness training from personal 1-2-1 classes and flexible online training to in-person classes, she can also help with nutritional programmes, weight loss and hormonal imbalances. </p>



<p>Her mission is simply to help you get closer to the healthier version of yourself you want to be &#8211; sounds good to us &#8211; over to you Gemma for your wellness tips!</p>



<p>*** PLUS WIN *** <strong>An <a href="https://www.gemmakellyfitness.com/personal-training">Elite Wellness Membership</a> for one month with Gemma Kelly Fitness worth £350!</strong> Click here to be in with the chance of winning! </p>



<h2 class="wp-block-heading" id="h-1-breathe-to-calm-the-chaos"><strong>1. Breathe to calm the chaos</strong></h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="680" src="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/4-1000x680.jpg" alt="gemma kelly doing personal training and fitness" class="wp-image-66537" srcset="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/4-1000x680.jpg 1000w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/4-800x544.jpg 800w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/4-400x272.jpg 400w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/4.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>When life feels overwhelming, make breath your anchor. Try this simple practice: inhale through your nose for 4, hold for 4, and exhale slowly for 6. This resets your nervous system, helping you regain clarity. Perfect for that moment before a meeting or the school run chaos. By getting to know your breathing patterns in stressful situations or when in a calm state we can use it as a barometer for how we actually feel (not just what we tell ourselves). </p>



<h2 class="wp-block-heading" id="h-2-movement-doesn-t-have-to-mean-marathons"><strong>2. Movement doesn’t have to mean marathons</strong></h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/6-1-1000x667.jpg" alt="gemma kelly doing personal training and fitness" class="wp-image-66528" srcset="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/6-1-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/6-1-800x533.jpg 800w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/6-1-400x267.jpg 400w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/6-1.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>Short on time or dislike exercise? A brief 10-minute workout can still make a difference, suc as trying some functional movements such as squats, push-ups, and a quick plank sequence to get your heart rate up and muscles working. It’s consistency over perfection every time, so even small bursts of movement can have a big impact on your general wellbeing.</p>



<h2 class="wp-block-heading" id="h-3-hydration-isn-t-just-about-water"><strong>3. Hydration isn’t just about water</strong></h2>



<p>Drink plenty of water, you ideally want to be aiming for 35ml per kilo of body weight, but it’s helpful to know that hydration also comes from the food you eat too. Adding water-rich foods like cucumber, grapes, and spinach to your meals for an extra boost. And, as an extra tip try adding a pinch of sea salt in your water after exercise to replenish minerals.</p>



<h2 class="wp-block-heading" id="h-4-eat-the-rainbow"><strong>4. Eat the rainbow</strong></h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="1000" src="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/9-4-1000x1000.jpg" alt="gemma kelly doing personal training and fitness" class="wp-image-66548" srcset="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/9-4-1000x1000.jpg 1000w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/9-4-800x800.jpg 800w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/9-4-400x400.jpg 400w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/9-4-500x500.jpg 500w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/9-4-1100x1100.jpg 1100w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/9-4.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>The colours on your plate aren’t just there to be pretty, it means they’re packed with nutrients and your gut LOVES colourful veggies. Aim to include at least three colours in every meal, because this variety helps fuel your body, boost your immune system, and support better energy levels.</p>



<h2 class="wp-block-heading" id="h-5-have-a-plan-and-keep-it-simple"><strong>5. Have a plan, and keep it simple</strong></h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/11-1000x667.jpg" alt="gemma kelly doing personal training and fitness" class="wp-image-66530" srcset="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/11-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/11-800x533.jpg 800w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/11-400x267.jpg 400w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/11.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>A fitness plan takes the guesswork out of your week and helps you stay consistent, whether it’s a mix of strength sessions, cardio, and rest days, or simply scheduling three walks, having a programme tailored to you can make a big difference. As a bonus tip: for my clients I always schedule their workouts in their diary each week, this really helps to keep them accountable because they can plan their week around what is important to them.</p>



<h2 class="wp-block-heading" id="h-6-strength-training-is-self-care"><strong>6. Strength training is self-care</strong></h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/5-2-1000x667.jpg" alt="gemma kelly doing personal training and fitness" class="wp-image-66531" srcset="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/5-2-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/5-2-800x533.jpg 800w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/5-2-400x267.jpg 400w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/5-2.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>Lifting weights isn’t just about looking toned, it’s also about building strength for life. Start with dumbbells or resistance bands and focus on functional moves like lunges and deadlifts. It’s an investment in your future self and the feeling of being strong is incredibly empowering for women. Weights-wise, I recommend these <a href="https://www.ourhomegym.co.uk/products/jordan-hex-rubber-dumbbells-sold-as-pairs-sets">Jordan Hex ones</a>.</p>



<h2 class="wp-block-heading" id="h-7-sleep-is-your-superpower"><strong>7. Sleep is your superpower</strong></h2>



<figure class="wp-block-image size-large is-resized"><img decoding="async" loading="lazy" width="1000" height="687" src="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/7-2-1000x687.jpg" alt="gemma kelly doing personal training and fitness" class="wp-image-66549" style="aspect-ratio:1.455604075691412;width:641px;height:auto" srcset="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/7-2-1000x687.jpg 1000w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/7-2-800x549.jpg 800w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/7-2-400x275.jpg 400w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/7-2.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>Your body rebuilds and repairs itself while you sleep, so prioritise your bedtime routine. Switch off screens an hour before bed, dim the lights, and practice gentle breathing like 4-7-8 (inhale 4, hold 7, exhale 8) to help you unwind and fall asleep easily. As for sleep, aim for 7 to 8 hours per night across the entire night (but it is subjective, some people cope well with less).</p>



<h2 class="wp-block-heading" id="h-8-snack-smarter"><strong>8. Snack smarter</strong></h2>



<p>When the afternoon slump hits, don’t reach for sugar, but instead  opt for snacks with protein and healthy fats, think apple slices with almond butter or a handful of mixed nuts. They’ll keep your energy stable without the sugar crash which leads to dwindling focus levels and for some women even anxious feelings.</p>



<h2 class="wp-block-heading" id="h-9-nature-is-non-negotiable"><strong>9. Nature is non-negotiable</strong></h2>



<p>Even a five-minute walk outdoors can do wonders for your mental health. Take a break, breathe deeply, and soak in the greenery—it’s a natural stress reliever, and provides an instant dopamine detox.</p>



<h2 class="wp-block-heading" id="h-10-know-when-to-say-no-to-things"><strong>10. Know when to say no</strong> to things</h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/2-1000x667.jpg" alt="gemma kelly doing personal training and fitness" class="wp-image-66538" srcset="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/2-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/2-800x533.jpg 800w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/2-400x267.jpg 400w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/2.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>Wellness isn’t just about what you do, it’s also about what you don’t do. Protect your time and energy by setting boundaries. It’s OK to say no to things that don’t align with your priorities, if you can always ask yourself, do I really want to do this? If your head and heart both say no, then turn it down.</p>



<h2 class="wp-block-heading" id="h-11-celebrate-the-small-wins"><strong>11. Celebrate the small wins</strong></h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/8-1-1000x667.jpg" alt="gemma kelly doing personal training and fitness" class="wp-image-66540" srcset="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/8-1-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/8-1-800x533.jpg 800w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/8-1-400x267.jpg 400w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/8-1.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>We’re too quick to criticise ourselves, but as I say to all my clients, wellness is a journey, not a race so notice the little things you do each day to take care of yourself &#8211; such as a nourishing meal, a workout, or a moment of calm &#8211; and give yourself credit for showing up. Ultimately, think of your wellness as incremental progress, not perfection, so start small and build from there.</p>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="990" src="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/3-1-1000x990.jpg" alt="gemma kelly doing personal training and fitness" class="wp-image-66545" srcset="https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/3-1-1000x990.jpg 1000w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/3-1-800x792.jpg 800w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/3-1-400x396.jpg 400w, https://dev.muddystilettos.co.uk/glosworcs/wp-content/uploads/sites/13/2024/12/3-1.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



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<p class="has-text-align-left">Want to book in for a session with <a href="https://www.gemmakellyfitness.com/">Gemma Kelly Fitness</a>? Get in touch to find out how she can help you today.</p>
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11 Easy wellness tips to transform your life in 2025

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