Feel the Fear And Do It Anyway!

30 Jul

Enough is enough! Let’s stop this crazy yo-yo of despair. It’s time that we take action and lead the life we want to lead.

For those of you that know me, you’ll know that I’ve been doing a Fitness & Business course. When I originally signed up, I presumed I was going to learn lots of new and fresh information and that it was going to be great. Little did I know that it Jessica Cookewould literally change my life. I am shocked to find that I’m much more scared about new challenges then I thought. I had no idea I was coasting in a comfort zone that I’d fallen in to. I have literally been shaking with fear on quite a few occasions when I’ve stepped out of my comfort zone. It’s been a massive learning curve and has reminded me about what a huge step it is to change your life and overcome your fears. I’m so happy I’ve at least another two years with them.

If you’re scared about doing something positive, be angry at that fear. Go ahead and push through it, it’s holding you back big time. I always used to hear the phrase, ‘Feel the fear and do it anyway’ and thought ‘yeah, yeah’ I get it, but I didn’t really get it. You really need to feel the fear, you need to be super aware of it’s presence and recognise how scared you are. Only then can you confront it and move on.

So enough is enough, we’re in control of many things, our health & fitness being one of them. I meet many women on a regular basis who are unhappy with how they look.  And you know what, you’ve just got to take control. There has to come a time when you make a final, conscious decision to fix the problem and change your life.

Yours in Health,

Jessica Cooke

P.S We’ve re-branded, come take a look:




How to get a flat stomach.

22 Jul

Yes it is possible, it just takes time, and hard work. And genuine commitment. Your weeks need to be clean, your weekends need to be 90% good and you need to be doing dynamic, compound workouts that burn fat. Hours of floor work and walking will not cut it.nice body

Interval training, weights, squats, lunges, press-ups are all super for fat burning. If you want to strip fat off your stomach, avoid a lot of stomach work until you have reached your goal and are just looking to tone up. Squats and Lunges are amazing for your stomach and you should do these regularly with heavy weights.

Diet: No pizzas, pasta, rice,  chips mid-week. Low on carbs after 3pm, sweet potato is great if you need some carbs as they’re very low-GI. Drink 2 litres of water, drink protein shakes instead of eating big snacks. Cut out all junk and fizzy drinks. Have only one treat night at the weekend.

Do this for one week, and your stomach will feel flatter by the end of it.

Have a great day girls!


P.S Book your consultation today and change your life! We’re here to help you and are ready to help you achieve your goals ONCE AND FOR ALL. Click on link and we’ll get back to you within 24 hours:  http://jessicacooke.ie/consultation.html

Who wants to live to be 90 (and beyond)…

10 Jul

On the May 4th 2014 edition of the CBS show Sixty Minutes, there was a double segment entitled “Living to 90 and Beyond.”

The piece focused on elderly people living in a retirement community located 45 miles south of Los Angeles California initially called Leisure World.

The residents wanted it changed to reflect their lifestyle so it’s now called “Active World.”

The study, funded by the National Institute of Health, examined the lifestyle and health of over 1,600 seniors who are 90 or above.

Beside being born with great genes, the following are some of the highlights of the study’s conclusions:

1) Smokers die earlier. No surprise here.

2) People who exercise every day live longer. They found that even as much as 15 minutes helped. The best length of time to exercise each day was 45 minutes. They found it to be just as effective as someone who exercises three hours per day.

3) Non-physical activities such as board games and socializing contribute to a longer life.healthy older woman

4) Taking Vitamin E, Vitamin A, Vitamin C, and Calcium supplements did not make a difference to the length of one’s life.

5) Alcohol (in any form) made an impact. Up to two drinks a day led to a 10 to 15 percent reduced risk of death compared to non-drinkers.

6) One to three cups of coffee a day was also found to have a positive impact. Much more so, than no cups a day or drinking more than three cups a day.

7) Perhaps the biggest surprise of all was that being a bit overweight was not found to be detrimental to your health when you’re in your nineties. Being of average weight was, of course, good too. But being too skinny is not good when you get older. They caution that being overweight when you’re young is still harmful to your health as is being obese no matter what age you are.


Sure I’m for helping the elderly. I’m going to be old myself someday.” – Lillian Gordy Carter (Ex-President Jimmy Carter’s mother.)
Food for thought :-)

Yours in Health,




How to stay in shape on holiday

30 Jun

We’ve all been there. You take part in an exercise program to look great for when you go away on holidays. You feel amazing, you’re positively glowing, the best you’ve ever felt. Then you head off on holidays and it all goes pear shaped. By day 3 you feel fat, and your clothes are tight. Well here’s a couple of simple things to  help you feel good while at the same time allowing you to indulge.

  1. Start the day off healthy. Eggs with brown toast or porridge
  2. Eat a healthy, protein rich salad for lunch and go easy on the carbsDSC01706
  3. If you like to have a few drinks in the evening, then avoid eating ice-cream during the day
  4. Spend 5 minutes every day doing squats with something heavy on your shoulders. Set your timer. Squats are the best all round body exercise. If you’re feeling really good, throw in some Press-ups
  5. Walk as much as possible.
  6. Aim to eat ‘clean’ during the day, as most likely you’ll be indulging in the evenings
  7. Go for ice-lollys rather than ice cream
  8. Avoid bread when possible
  9. Drink 2-3 litres of water

OK, that’s it. I’m not saying you won’t come back feeling bloated, but follow these rules and hopefully you won’t feel too bad.

Happy holiday :-)



What is stopping you achieving your goals?

23 Jun

It’s so important as you make this journey through life, that you accomplish what you want to achieve.  And that’s goes for weight loss and fitness too. It’s such a shame to see people in Ireland so unhappy with their bodies, knowing that they have the power to do something about it.  As the owner of your body, you have to accept responsibility. You have to get to a point where you decide that enough is enough, that you’re sick and tired of moaning about what you wished you looked like.

Being fit and healthy, if you don’t have any long term illness, is completely achievable. It’s difficult, but achievable. And I think it’s so difficult, not because we love food, or we’re lazy, but it’s fear of the unknown. It’s saying goodbye to that crutch you turn to at night for comfort.  It’s facing up to reality and confronting your problems head on, it’s figuring out what you’re so unhappy about in your life and facing it. Comfort eating, self-sabotage and an unwillingness to lose weight are all just symptoms of much bigger problems. yet it’s so easy to blame it all on how you look.

comfort eating

What if you didn’t have the comfort of giving out about your body anymore? What if you didn’t have the comfort of a packet of biscuits anymore? I think you’d find yourself emotional, teary, and upset. It’s tough, it’s so tough, but my God, when you come out the other end, it’s indescribable. If you put all those feelings into a workout, and focus on getting fit, it’s so therapeutic.

So my point is this. Are you overweight? Are you unhappy with your fitness levels or shape? Then make the decision not to spend your whole life avoiding the issue so you don’t have to face up to what’s making you really unhappy.  If you want it badly enough, you’ll go get it.

Don’t be afraid to try, or fail, just keep on giving it a go!

Jessica xx



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