Media - Justine Whitchurch

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As Featured In

Daily Mail

The Sun UK

UK Sun feature Jan 2021
Daily Mail UK feature Jan 2021
Daily Mail UK feature Aug 2020
Love What Matters article June 2020
Strong, Healthy Women interview June 2020
Daily Mail UK Feature May 2020
Daily Mail UK Feature Dec 2018
News.com.au Feature Dec 2018
Daily Mail UK Feature October 2018
Daily Mail UK Feature July 2018
The Sun UK Feature July 2018
The impact of exercise on educational performance – InspireSport
Oxygen Magazine Feature

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ABOUT ME

I am a devoted wife and mother of two beautiful children whose own fitness journey came by way of default. After experiencing a major breakdown in 2011, I began exercising as part of my therapy. Little did I know that by embarking on that journey my life would transform from one of simply ‘existing’ to one so full of hope, positivity and energy, I would not believed it if I had dreamt it. With every step I took to better my physical health I experienced something even more positive psychologically.

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THE INSIDIOUS NATURE OF THE ‘MUMMY WINE’ CULTU

THE INSIDIOUS NATURE OF THE ‘MUMMY WINE’ CULTURE & HOW IT WILL DEFRAUD YOU OF LIFE.

Beware. It will have you by the balls in a split second.

By definition Mommy wine culture basically makes using alcohol to cope with your day as a parent an accepted, even celebrated, part of modern life.

All over social media we are flooded with quotes that advocate how primary caregivers need the escape of alcohol to cope with a long day of caring for their children, amongst other mundane motherly ‘tasky’ things.

Add a career or busy job to the mix & you 1000% fall into the category of deserving of a reward for being superhuman.

You actually do; just not one of this kind.

Mummy wine culture has women throughout our country quietly dying a slow death hidden inside a bottle of sparkling vino.

I DESPISE IT.

Mummy wine culture was the ultimate technique for me to conceal what I already knew was an issue.

And I didn’t really even have the correct excuse. My children were actually great kids, I had a wonderful husband & my life as a whole was pretty good, but I still managed to disguise my drinking under this theme because life is tough right?

The ‘memes’ are telling me that my consumption is normal. In fact, it’s expected. Women deserve a drink (or 4) at the end of the day. It’s our right.

Camouflaging what I intrinsically knew was out of control was easy for this reason alone.

The visible drink on the table & the hidden one in the other room.

I don’t subscribe to the ‘Mummy wine culture’. I think it is dangerous.

A. Because we are teaching our children that drinking is what you do when you can’t otherwise cope with life. A dangerous introduction to chemically relieved coping mechanisms.

B. Because we as a collective of women are voraciously enabling each other to avoid doing the work & treating our bodies & minds in the most health negative way, whilst hidden under the guise as ‘connecting’.

You can laugh it off, put it in a meme, throw it as a tagline in a conversation & downplay its validity all you like, but the end result is simply a disastrous educational tool for the people that we should love the most.

And cheats us of life.

The silly season has well & truly arrived & that

The silly season has well & truly arrived & that generally means the following:

a. Diet is compromised
b. Training sessions are reduced
c. Alcohol consumption is increased

I am a firm believer of ‘balance’ & especially at a time of year when family, friends & the opportunity to celebrate the Festive season are in abundance. But, in order for you to keep from all out ‘frivolity anarchy’ then lets at least keep some structure in your training & even more so, utilise this to counteract some of the calorie surpluses.

✅Schedule your weekly sessions on a Sunday night.This allows you to work around family & business commitments and make the arrangements you need for this to happen. Remember, these are not negotiable sessions. Anything extra is a bonus.

✅Early morning cardio - As much as you’d love an extra hour sleep in, use this time wisely and get up & get some cardio in before you start your day. Not only will you be functioning better by the time your schedule gets crazy, you also get an opportunity to listen to a pod cast, your favourite tunes or connect with the environment of your choice.

✅Book it in with a mate - It’s a well known fact that we are less inclined to skip a session if we have somebody else relying on us to show up. The advantages to training with a mate are endless, but inevitably you’ll train harder with another pair of eyes on you and your competitive streak will push you that little bit further. And let’s face it, it’s the prime opportunity to catch up on the goss.

✅Utilise those extra calories - As hard as it to foresee those momentary lapses of glutinous misjudgment, if you’ve had a high carb meal or plan on doing so, utilise your increased energy & fuelled body to push out a big training session. If you’re weight training, focus on the larger muscle groups like leg. It’s not about punishing yourself with exercise. It’s simply making the most of your calorie intake.

The silly season doesn’t have to mean your whole world falls apart. With a little planning and a lot more mindfulness, your January can be spent enjoying the Summer instead of spending hours of your time frantically trying to get back on track.

WEAR THE GOOD UNDIES BUT DO IT FOR YOURSELF! Fo

WEAR THE GOOD UNDIES BUT DO IT FOR YOURSELF!

For the bulk of my drinking career I wore the same maternity bras that I had during my pregnancies. My undies were unflattering, ill fitting and worn.

They 'did the job'.

But to be honest I could not have given a shit about how I really felt in anything because the truth is I wasn't FEELING anything anyway.

Not only was I hiding from the world, I was hiding from myself.

Although the drink has been put down, the habits die hard. I've had to learn to work on the parts of me that were battered and suppressed.

I had to learn that it was actually okay to feel good about myself again. That I was not a demonic character that had let the world down with her irresponsible and self centred behaviour whilst being controlled by alcohol.

Wearing a nice set of bra and undies underneath my clothing for me is simply an extension of 'loving yourself from the inside out'.

In fact it's almost a metaphor or symbolic.

When you do things from the 'inside out' we are reminded to embrace the wholeness of ourselves.

So it doesn't have to be a romantic event to warrant the pretty stuff.

Just start your average day wearing something that reminds you that it's what is underneath that counts the most.

#wearthegoodundies #lingerie #powerfulwomen #sexy #underwear #selflove #selfworth #alcoholic #sober #recovery #alcohol #addiction #soberliving #alcoholfree #sobercommunity #justfortoday #wedorecover #mentalhealthawareness #anxiety #ocd #onedayatatime #healthybodyhealthymind #fitlife #fitness #onlinecoach #author #fitmum #womenover40

10 WAYS TO REWARD YOURSELF WITHOUT BOOZE OR FOOD.

10 WAYS TO REWARD YOURSELF WITHOUT BOOZE OR FOOD.

Social conditioning has led us to believe that the only way to reward ourselves for achieving an outcome or overcoming adversity is with a bucket load of grog and a handful of calorie dense food.

And don't get me wrong, there is a time and a place for this however it is important to know that this is not a viable long term option and simply justifies bad choices.

Changing your reward system to include self-care and self-development activities increases your ability to achieve MORE.

1. Get a massage
2. Buy a new piece of lingerie
3. Have your nails painted
4. Binge watch a netflix series
5. Read your favourite book
6. Take a long hot bath
7. Go window shopping
8. Walk aimlessly along the beach
9. Sit in a cafe and people watch
10. Put on a face mask and do nothing else

Change your 'dopamine source' to include plenty of healthy ones.

#dopamine #reward #alcoholic #sober #recovery #alcohol #addiction #soberliving #alcoholfree #sobercommunity #justfortoday #wedorecover #mentalhealthawareness #anxiety #ocd #type1D #tranformation #healthybodyhealthymind #fitlife #fitness #onlinecoach #mentor #author #fitmum

MIRROR MIRROR ON THE WALL. I’ll always get up a

MIRROR MIRROR ON THE WALL.

I’ll always get up after I fall.

Whether I run, walk or have to crawl.

I’ll set my goals and achieve them all.

As long as I stay sober………….

#alcoholic #sober #recovery #alcohol #addiction #soberliving #alcoholfree #sobercommunity #soberasfuck #justfortoday #wedorecover #mentalhealthawareness #anxiety #ocd #type1D #tranformation #healthybodyhealthymind #fitlife #fitness #onlinecoach #mentor #author #fitmum

How to FEEL and look YOUTHFUL. 1. Stop drinking o

How to FEEL and look YOUTHFUL.

1. Stop drinking or reduce your alcohol.

2. Give your body the respect it deserves.

3. Listen to music from your teens.

4. Never forget about fashion.

5. Stop counting the numbers.

Where the mind leads, the body will follow.

#48yearsyoung

#putdownthebottle #youthfulmind #alcoholic #sober #recovery #alcohol #addiction #soberliving #alcoholfree #sobercommunity #soberasfuck #justfortoday #wedorecover #mentalhealthawareness #anxiety #ocd #type1D #tranformation #healthybodyhealthymind #fitlife #fitness #onlinecoach #mentor #author #fitmum

ALCOHOL AND YOUR SEX LIFE. Spoiler alert. Alcoho

ALCOHOL AND YOUR SEX LIFE.

Spoiler alert.

Alcohol DOES NOT increase your libido.

In fact it does the opposite.

Ever noticed when you hit the bottle hard for a while that your desire for sex decreases?

That suddenly finding that urge or energy to get intimate dissipates or even goes away completely?

Here's the science first:

🍾Alcohol affects our sex hormones decreasing our production of serotonin, dopamine and testosterone.

🍾Alcohol inhibits orgasms and sexual function by affecting the signals in the brain that talk to our bodies.

Now here's the psychology:

🍾Alcohol makes you feel depressed, self conscious and at times self-loathing.

🍾Alcohol affects your choice making and you may become less confident.

🍾Alcohol dehydrates and depletes you of crucial minerals and vitamins which makes you constantly lethargic.

🍾Alcohol makes you feel like MORE for 5 minutes but LESS after that.

🍾Alcohol causes you to have arguments with your partner which won't lead to 'sexy time'!

So if you want more action between the sheets.....simple - put the glass down! 😉

#sexytime #alcoholandlibido #puttheglassdown #healthysexlife

#alcoholic #sober #recovery #alcohol #addiction #soberliving #alcoholfree #sobercommunity #soberasfuck #justfortoday #wedorecover #mentalhealthawareness #anxiety #ocd #type1D #tranformation #healthybodyhealthymind #fitlife #fitness #onlinecoach #mentor #author #fitmum

SELF-DISCIPLINE - THE KEY TO OVERCOMING DAILY STRU

SELF-DISCIPLINE - THE KEY TO OVERCOMING DAILY STRUGGLES AND GETTING A HANDLE ON YOUR DRINKING.

Self-discipline is the ability to control yourself and to make yourself work hard or behave in a particular way without needing anyone else to tell you what to do.

When you're addicted to alcohol, there is no routine and any that you may have intended to follow go out the door with that first sip.
Your food becomes laxed and there will be minimal movement. In fact the rest of your life is probably chaotic and reactionary driven.

Having self-discipline allows you to stay focused on your goals. It enables you to stay in control of yourself and of your reaction to any situation.

Self-discipline is like a muscle: the more you train it, the stronger you become and lack of it can cause low self-esteem.

There are 5 pillars to self discipline.

Acceptance - gaining a true perception of where you are now and what is required.

Willpower - it's concentrating on the goal and executing the plan.

Hard work - not choosing easy and working through the uncomfortable parts.

Industry - developing the capacity to put in the effort and time.

Persistence - taking action even when you don't feel motivated to do so.

My self-discipline rituals:

✅Get active
✅Eat healthily
✅Journal/write
✅Meditate
✅Sleep early/Rise early

All non negotiables if I want to feel my best and be the one in the driver's seat of my life.

#alcoholic #sober #recovery #alcohol #addiction #soberliving #alcoholfree #sobercommunity #soberasfuck #justfortoday #wedorecover #mentalhealthawareness #anxiety #ocd #type1D #tranformation #healthybodyhealthymind #fitlife #fitness #onlinecoach #mentor #author #fitmum

MY FEAR OF 'ACCIDENTALLY' DRINKING ALCOHOL. In th

MY FEAR OF 'ACCIDENTALLY' DRINKING ALCOHOL.

In the early days of sobriety I was haunted by dreams (or nightmares) that I was still drinking. It was torturous. I would finally awake with elation when I realised that it was not the case and that my sober stint was still intact.

Then there was the caution when cooking with alcohol. From a logical perspective I understood the process that happens when alcohol is heated and how it essentially 'burns off' but my head still could not get around the fact that I was pouring my old poison into a meal.

Then add in the following, Liquor chocolates, Kombucha, Mouthwash and Cough Medicine. All of which contain miniscule amounts of alcohol but enough to make me anxious.

I don't tend to drink non-alcoholic alcohol (particularly wine) because the taste in itself is a trigger for me. But lately I have become a little more adventurous and had the old mocktail or two, but my scripting to the waiter is the same and my eyes generally need to see the barman make it just in case he forgets.

Friday night I went out to dinner with a friend and he actually took over the conversation with the waiter as I ordered and stated, "she CANNOT have alcohol".

This made me smile.

And so did this delicious fruity number.

#mocktails #alcoholic #sober #recovery #alcohol #addiction #soberliving #alcoholfree #sobercommunity #soberasfuck #justfortoday #wedorecover #mentalhealthawareness #anxiety #ocd #type1D #tranformation #healthybodyhealthymind #fitlife #fitness #onlinecoach #mentor #author #fitmum

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MEDIA

UK Sun feature Jan 2021

Daily Mail UK feature Jan 2021

Daily Mail UK feature Aug 2020

Love What Matters article June 2020

Strong, Healthy Women interview June 2020

Daily Mail UK Feature May 2020

Daily Mail UK Feature Dec 2018

News.com.au Feature Dec 2018

Daily Mail UK Feature October 2018

Daily Mail UK Feature July 2018

The Sun UK Feature July 2018

The impact of exercise on educational performance – InspireSport

Oxygen Magazine Feature

© COPYRIGHT JUSTINE WHITCHURCH

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