<img height="1" width="1" style="display:none" src="https://www.facebook.com/tr?id=1514203202045471&ev=PageView&noscript=1"/> Gemma Nice | Core Spirit

Gemma Nice

Hey, I'm Gemma and I am a Yoga, Wellbeing and Relationship Coach. I help professional women who are trapped in the unhappy unhealthy and unsatisfying work life cycle which is causing them to feel old before their time unloved by those closest to them and is though their life has no meaning though the power of yoga and wellbeing.
Hatha yoga
Vinyasa yoga
Ashtanga yoga
Restorative Yoga
Breathing Meditation (Pranayama)
About Gemma Nice

Hey, I'm Gemma and I am a Yoga, Wellbeing and Relationship Coach. I help professional women who are trapped in the unhappy unhealthy and unsatisfying work life cycle which is causing them to feel old before their time unloved by those closest to them and is though their life has no meaning though the power of yoga and wellbeing.

11 years of practice
On Core Spirit since May 2021
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Holistic Therapies
Gemma Nice
The No Filter M.O

"How to Have A Perfect relationship with yourself, your partner and your family (WITHOUT Seeing A Family Therapist, Changing Your Personality Or Leaving Your Job!!)"

Secrets You Need To Know
There are 3 secrets to having a PERFECT relationship with yourself, your partner and your family in less time than it takes to have a cup of tea.

Secret #1 -
The #1 Reason Your Relationship Isn't Working is Because Of YOU…

Secret #2 -
You don't have to be perfect to have a proper relationship…

Secret #3 -
Not all relationships are destined to succeed and here's why…

This is a 10 week Signature Program course using the latest holistic techniques including Yoga, Meditation, Breath work, Journaling and Nutrition for you to feel 100% back to your true self.

The full purchase price is $4245 over the course of the 10 weeks but there are payment plans available for you. You will need to complete the full 10 week program.

Each session will cost $423 per week and you can pay per week or in one go. There are payment plans for you. So you will need to buy this program 10 times or go through to my website.

Restorative Yoga
Gemma Nice
Couple / Partner Yoga

Together we will create a partner sequence to help you connect with each other on a deeper level. We will use the weight of your body and the warmth of your skin to help you relax in each pose. This is a fun session and really helps you to connect with each other. Couples, Partners, Friends all welcome.

Hatha yoga
Gemma Nice
1:1 Yoga Session

A one to one session for you to get the most out of your practice.
We will together decide on which yoga poses to do to help you in your current situation, I can tailor it to your individual needs. Maybe you have tight shoulders, maybe need a good stretch or need an hour of a guided meditation. I am here to help you feel better. The session will be based around an hour or longer if you prefer and will start with some warm up poses, maybe some standing poses, seated poses and end with 10 or 15 minutes of relaxation (savasana) with a head massage and use of a lavender eye mask.

Gemma Nice
1:1 Coaching Sessions

It's been about TWO years since I've released single sessions, but this morning in my meditation I heard LOUD and clear that there are incredible humans in my field that are looking for Yoga coaching and or Relationship support in the form of a deeeeep dive into your processes, mindset, and 2021 plan living a better healthier life.

And if you know me, you know I can't deny my intuition :o)

I'll keep it short:

Not all of us need a coach for 3, 6, 12 months.

So this is for you.

If you're craving someone else to jump into helping you to reach that next level in your practice or releasing the doubt into your relationship, and take a fine tooth comb through your life right now…

Or, if you've felt a bit of a plateau and are ready for your next level…

AND, if you have a fire under your butt to make 2021 an epic year of impact in all areas of your life then I've got 10 1:1 Single Coaching Sessions available now for you to grab.

The calls are 75-90 minutes long tailored to you and what you are craving support with.

I'll give you recommendations and consulting throughout the call, plus send you home with recommended trainings that I've created to provide you with extra TLC.

The investment is £300 which includes the recording, the bonus trainings, and a deep dive with me for 75-90 minutes.

The last time I offered these single sessions, they sold out in a day! Which, OOF I'm so grateful for… and let's get you are your soul to this place too.

But this also means that if you want IN make sure you sign up right away.

If you want more than one session, send us an email and we can secure more than one call for you.

Questions? Let me know…otherwise, here's your link to grab a single 1:1 coaching session:


I CANNOT WAIT to support you and tap you into the magic of this field.

Hatha yoga
Gemma Nice
EasYoga On Demand Yoga Classes

Did You Know…

That You Only Need To Move Your Body For 30 Minutes Per Day 3 Times Per Week To Feel Awesome And Shift That Covid Weight.
Discover The #1 Secret Which Is 100% FREE!

This is what you will get. There is so much on offer.
Free for the first 7 days and then only £7 per month after that.

JOIN The On Demand Yoga Classes EVERYONE Is Talking About! You will get:

  • 200+ On Demand Yoga Sessions (Value £97) so that you can have more clarity on what you are seeking, a peaceful, calmer mind, to be more productive at home and at work, to work on your goals in life and work or to keep your mind creative.
  • When you sign-up TODAY you'll also receive… FREE PDF: Journaling Journey (Value £17)
    enhancing your flexibility, relaxing of a night time and allowing your mind and body to be free of any ailments.
  • FREE AUDIO: Meditation (Value £7) so that you can feel calmer, lighter and can face any challenges you may have throughout your day. You will also be able to have a fulfilling nights sleep and feel fresher and brighter when you rise in the morning.
  • BONUS #1: Pose Library PDF (value £4)
    Basic Yoga pose library for quick and easy reference of the poses so that you can master them before moving into the main sessions and avoid causing yourself harm/injury
  • BONUS#2: 17 stand alone warm ups and warm downs PDF (£27)
    so that you can increase your body's readiness for the yoga session and reduce the chance of injury.
  • BONUS #3: Top 10 music recommendations PDF (£17)
    Top 10 recommendations designed to enhance, energise or enthuse you to get the workout you need!

So what have you got to loose, go and check it out now.

Gemma Nice
Five Top Tips For A Healthy Fit Summer

It gets to the middle of the summer and we are all feeling great, the suns out, we're getting a tan, everyone seems to be in a better mood because their body is getting more vitamin D, they are moving their bodies more which then releases serotonin your calming hormone and decreases the cortisol your stress hormone so everything seems great. But and here's the thing, while most people feel happy in the summer, some people aren't. They are struggling with anxiety, money worries, struggling with their mental health and lots of other things that they don't really like talking about.

So here are 5 Top Tips for you to feel better every day and for you to trust in the process that everything will be ok. I know it will be ok.

1. Eat a healthy balanced diet
Eating healthy doesn't mean restricting everything in sight and turning to a boring limp salad. Think about your choices, and make the correct choices for you and your body.

  • Stay away from the sugary drinks with a lot of empty calories.
  • Eat good, nutritious whole foods to help keep you feeling fuller for longer.
  • Try to avoid processed foods and go for the natural option.
  • Including nuts into your diet. These are packed full of nutrients, fats and keep you feeling fuller for longer.
  • Try to aim for a meal or snack every 3-4 hours. Although this depends on your individual needs for your body. Each person is different so what works for one person doesn't necessarily mean it'll work for them to.

2. Drink more water. This is a huge one right now in the middle of summer.
Drink 3 litres of water per day (10 gulp rule)

A lot of people do not drink enough water during their day. Water is amazing as it has so many benefits. The human body is made up of nearly 60% water. So we need to replenish our resources throughout our day.

Some of the health benefits of drinking water: 💦 It lubricates the joints
💧 It prevents kidney stones
💦 It boosts skin health and beauty
💧 The digestive system depends on it
💦 It flushes body waste
💧 It helps with weight loss
💦 It cushions the brain, spinal cord and other sensitive tissues

Drink at least half your body weight in ounces each day. So if you weigh 132lbs (60kgs) or (9.4 stones) aim to drink a minimum of 66 ounces. For every 15 minutes of exercise you do, add an additional 8 ounces to that number.
So 66 ounces for me as I'm 60kgs will be just under 2 litres so you can work it out for your specific weight now. There's no excuses. I always try to drink 3 litres of water per day. Yes I'm always peeing but that's a good thing.

Before you reach for that biscuit, or granola bar or packet of crisps, guzzle 10 gulps of water. Let it sit for a couple of minutes and see how you feel.
So if you do one thing today, please can it be the 10 gulp rule.

3. Take some time out to relax and recoup
Sometimes life gets in the way of you feeling calm and bringing yourself back to normal. Just take 5 minutes out of your busy schedule to do a few breathing exercises just to bring your mind and body back to normal.

4. Get moving and exercise
This 5 minute Yoga routine will help you to feel energised.

5. Get enough sleep
A good night's sleep is just as important as exercise and a healthy diet. If you are not getting enough sleep, this will affect your day to day mind, actions, diet and brain function. It can also increase weight gain and decrease your exercise.
I've put together a few ideas of how to get a better night's sleep.

🌟 Get fresh air during the day.
🌟 Reduce your blue light capacity in the evenings.
🌟 A nice calming bedroom
🌟 Use a lavender eye mask or have lavender under your pillow.
🌟 Meditation or Relaxation.

So now you can go on with your day knowing that if you do just one of these things, you will feel 100% better because just by doing of these things right now was better than if you didn't do any of them.

Gemma Nice
Nutrients To Fuel Our Body

Monday I was in Meditation and all I could hear was my tummy rumbling. Do you ever get like that, sometimes no matter what you eat, your tummy still wants food. How do you feel when you are hungry? Probably grumpy, tired, sluggish and all around not happy. Well I've got news for you. We all know that when we eat, we feel one thousand times better than we did to the previous 5 minutes earlier. So what can we do about that, we I don't want to to immediately dive into the chocolate cupboard, Nooo that's for later and only if its more than 70% dark chocolate by the way.

For us to get the right amount of nutrients to fuel our bodies, we need to eat whole, nutritious foods. This includes foods that haven't been that processed and are natural foods. The least amount of ingredients in the food, the better. Once we are fuelled correctly, this then allows our bodies to function correctly as the energy from our foods is going to the right areas within our bodies. Nutrition can be a minefield, so it’s a good idea to start with the basics.

We need nutrition to keep healthy and stay alive. This means that our bodies do not produce any nutrition, so we need to source this from food and water. Nutrients are vital for disease prevention, growth and good health. These are then broken down into two categories: Macronutrients and Micronutrients.
Macronutrients come in the form of actual large quantities of food and help to provide your body with energy. These are protein, carbohydrates and fat.
Micronutrients come in the form of vitamins and minerals which are only needed in small amounts. Snag your FREE Nutrition Guide Now! By Clicking

When we eat sugary foods, our insulin spikes making us feel like on top of the world and like we have so much energy. This lasts for around an hour and then we get an slump, where our blood sugar levels dip below the normal line of function and then we feel tired, sluggish and grumpy. We then eat more sugary foods to compensate this. This then becomes a viscous cycle.

If we eat more pure foods and whole foods which have a low Glycaemic Index (GI) then our blood sugar levels tend to stabilise releasing the insulin slower, making us feel better for longer. This then allows our hormones to be at a consistent flow throughout our body. This makes us feel calm, happy and less snappy which is what we are aiming for.

Have you ever been in that situation before where you have had an argument with your partner and then you go and raid the fridge for you to feel better? This is because your cortisol levels (stress hormones) are higher which then releases the adrenaline within your body. Having adrenaline within your body makes you feel hungry and this is why you raid the fridge. So next time you feel like this, try and eat more wholesome foods. For a list of these foods, Click HERE and start your journey towards a successful healthy diet or weight loss today and let this be your number one go to for your relationship food.

Gemma Nice
Embrace Your Mind And Body

I was in M&S on Tuesday looking around the lingerie section and came across a poster with a lady advertising knickers. I was presently surprised that the model had stretch marks. Well done M&S for having 'normal' people on your advertising campaign. It really made me think, that's wonderful that they are not airbrushing any stretch marks out. I have stretch makes on the tops of my legs from when I was 13, I had a growth spurt and I've embraced it as part of me but a lot of people just shy away from it. The same if you have a mummy tummy or mummy pouch, you've had children, your body has made and grown another human inside of you. That's something huge to embrace, not to shy away from it because a certain ad campaign told you not to.

Each and every one of us is different and we all are unique in our own ways. Have a look at what is unique to you and try to embrace it. Say to yourself 'I've got this (insert whatever it is here) and I love it, it is part of me and no one else has this. Its unique to me. It has made me who I am today.'

Its all about training your mind to rethink how you think about your body. Journal your thoughts about your body to begin with and then you can work out how you feel. Just write, there's no right or wrong answer. You just need to write and allow your thoughts to come out of your head and onto paper. Sometimes it doesn't even have to make any sense, just let it flow from your head. It might also come out as doodles or some other way. Whatever it is, let your body and mind do the work so you can concentrate on loving yourself first and you can then start to heal quicker by using this method. It really is about training your mind to be kinder to itself and learning to love and embrace you for you. You are unique is every single way. So embrace it.

Let me know what you don't like about your own body by leaving a comment below as I would love to help you on your own journey to healing

Gemma Nice
A Ruffled Mind Makes A Restless Pillow

A Ruffled Mind Makes A Restless Pillow

We all know that a good sleep equals productiveness and better brain function but are we all getting the right amount of acquired sleep? Probably not. So we are going to delve into what we can do to help ourselves get zzzzzz's for a more less snappy you and a more calm productive you in the mornings.

A good night's sleep is just as important as exercise and a healthy diet. If you are not getting enough sleep, this will affect your day to day mind, actions, diet and brain function. It can also increase weight gain and decrease your exercise.

7 Tips For A Better Sleep

💤 Get fresh air during the day
This will help your lung capacity to breathe in fresh, clean air which in turn will bring oxygen and nutrients to your blood, refreshing your body. Breathing using your diaphragm and your intercostal muscles, the muscles in between your ribs will help the blood to function more efficiently and in turn be able to get more blood to the brain quicker, allowing more oxygen to the brain. This allows the mind to switch off for a better nights sleep.

💤 Reduce your blue light capacity in the evenings
Blue light is emitted through screens of mobile devices, so try to switch off at least 2 hours before your bed time. The blue light tricks your brain into thinking its daytime so reduces the hormone melatonin, which helps with relaxation and your deep sleep pattern.

💤 A calming bedroom
Factor's which contribute to a nice calm area in your home will be to:
- Reduce outside noise by having heavier full length curtains, more cushions and bedding on the bed to absorb the noise,
-The right temperature (not to hot or to cold, around 20 degrees will be the optimum temperature)
- Reduce external lights and re arranging bedroom furniture.
- Have a look into fen shui, a lot of people believe it can help reduce the stress in a home.
- Calming colours on your bedroom walls and not to bright. This will affect your brains function to switch off.
- Have comfy cushions and soft materials in your bedroom. This will help brain function to be calm.

💤 Use a lavender eye mask or have lavender under your pillow
Lavender is a proven way to help relax your busy mind. It helps to calm and slow your heart rate and relaxes your muscles resulting in a more relaxed state. It also increases drowsiness to help you feel sleepy.

💤 Meditation
These help to relax and calm your mind and improve the quality of your sleep. Find a nice quite area in your home and come to a comfortable seated or laying down position. Follow a guided meditation or breathing technique.

💤 Exercise regularly but not before bed
Exercise stimulates the hormones epinephrine and adrenaline which sets your brain into overdrive but then also gives off the happy hormone endorphins. It is totally due to the individual on how these hormones affect your own body. I love exercising in the evening and this definitely helps me to sleep.

💤 The bottom line…
is to get enough sleep to help you feel and function well. 6-8 hours per day is enough for most people. Listen to your body and use the intuition within you for it to tell you how you are feeling and how and when it needs sleep.

Do you have problems sleeping? I know I suffered with sleeping when I was stressed in my previous job. I used to wake up in the middle of the night and couldn't get back to sleep. I used to do Legs Up The Wall Pose, which really helped me to keep calm and fall asleep. To do this, shimmy your buttocks as close to the wall as you can and then bring your legs up so your feet are stacked over your pelvis. Have lots of cushions around you or rest your head on a pillow. Stay here for 5 minutes or more.

I would love to know what you do to go to sleep? How do you sleep? Do you get quality sleep? Let me know in the comments below.

Gemma Nice
Wellness Wednesday Restorative and Energising Super Smoothie

Wellness Wednesday Restorative and Energising Super Smoothie

This smoothie is a great little energiser as well as restorative hug in a glass. Yesterday I suffered with hay-fever which I grew out of aged 27. I'm now 38 but yesterdays pollen count must have been so high that I was suffering. By the end of the day, I was knackered, so I made this smoothie and it really helped me to get back on my feet and teach a wonderful outdoor yoga class.

150ml of milk or alt. milk
125g of Greek Yoghurt
Half an avocado, peeled and stoned
1 Banana, chopped
25g Almonds or Cashews

1. Put milk, yoghurt and avocado in a blender and wazz up. Add the banana and nuts and blend again.
2. Pour into a glass and top with banana slices
3. Enjoy

Let me know if you try it by leaving a comment below.

I love this for breakfast or a pick me up. It really gets your energised again, especially if you are feeling sluggish in the heat.

The protein in the milk, yoghurt and nuts is amazing as building cells and muscles. The avocado has some amazing fats which are great for keeping the cholesterol levels down, they also have huge amounts of vitamins and minerals in then. The banana is great for fibre. So go try out this recipe and feel amazing for yourself.

Gemma Nice
Have you ever been taken back to a place you've been before just by smelling a certain smell?

Have you ever been taken back to a place you've been before just by smelling a certain smell? I did this morning in the shower. The bathroom window was open and I was having a shower just after doing my daily morning yoga. I turned the shower on, got in and immediately got a beautiful smell from outside which transported me back to our family holiday in Mallorca in May 2019. The warm morning air wafting in and me being taken back to having breakfast outside at our villa that we had hired for the week. The birds singing in my garden, the warm gentle breeze and the smell just took me back.

I remember exactly what we were doing and what we were eating. Listening to the birds in my garden while in the shower right then and there, was a reminder that we were in the mountains in a tiny village just outside Campanet in Mallorca, having breakfast while listening to the mountain goats jingling their bells on their collars, watching the birds and the sun rise and breathing in that amazing fresh air. This made me feel so fortunate that we are able to go on holiday and spend quality time together as a family. That holiday was the most beautiful one we've been on. Just to have that space to ourselves, a pool of our own where the children could swim whenever they wanted and just to be free. We'd certainly go back to that area again. It just made me feel so special and one that I will treasure forever. I remember sitting amongst the lemon trees, recording a meditation for my on demand yoga classes once the children had gone to sleep and just being there in the present moment. I felt alive, free and just what I should be doing then and there.

Do you have a special place you think of when you smell a certain smell? How does it make you feel? Leave a comment below.

By having this sense of smell and sense of direction, it really makes you think of how and when you were happy in everything you were doing. It makes you feel alive and held by the universe that you were supposed to be there at that specific time in your life. It brings back memories of a time when maybe you were happier in your life and now that certain smell when you smell it, will always have a habit of making you feel good. It transports you back to that time. Listen here to your body and mind. Listen to what it's telling it.

This morning in the shower, that smell of the morning dawn brought me back to Mallorca and I truly believe that it wanted me to tell you about it which then gave me inspiration to write this to you. I vividly remember everything we did on that holiday and how I felt. It made me feel alive and wanted to share this with you.

Let me know in the comments below where your mind takes you.

Gemma Nice
What We Appreciate, Appreciates

What We Appreciate, Appreciates

Have you ever thought about the people in your life who are always that Debbie Downer on you? You cant do anything right as all they do is think negatively about you or a certain situation? Well they are the people who do not appreciate anything in their lives what so ever. They will always find things to put down or talk down to and will always be that unhappy person.

Well if you are in the mindset of trying to appreciate all the little things in life, then that's when your life starts to get better. What you choose to focus on and that's you focusing on anything, not what someone else has told you to do as this wont work but when you start to appreciate what's around you and taking in all the sights, sounds and how it makes you feel, that's when your whole life can shift and you start to appreciate even more in your life. This then just flows out into the world, out into abundance and you will then appreciate even more. Its like a huge snowball effect which will increase the more you do it.

So maybe on your walk today out in nature, or by the sea or anywhere where where you are exercising, start to take notice of all the colours around you. Start to appreciate everything more. This feeling will then grow even more tomorrow and the day after that and the day after that etc. You get my drift.

Start to really appreciate the friendships that you have and who means what to you. The more you start to appreciate what that other person does for you, the more connected you will feel to them and visa versa. Start to notice the bird sounds first thing in the morning and how it makes you feel. Tomorrow you will hear them but be so much more appreciative and will really hear them. Notice how you feel.

Focus on what makes you feel good and happy. This will make you feel so abundant and everything will start coming to you easier. Trust in the process of what you really want to focus on and it will come.

What We Appreciate, Appreciates#

Let me know in the comments below, what you are going to work on more or appreciate more. I am going to appreciate more the friendshsips I have with my closest friends.

Gemma Nice
Live, Breathe, Sleep The Relationship With Yourself

Live, breathe, sleep the relationship with yourself.

Ask yourself what are you struggling with right now and how can I get around that and the feeling of dread every time I wake up in the morning. Do you know what, I suffered with this to, the dread of getting up and going to work because we had something huge coming in that I needed to put all my might into it just to get through the day.

I know exactly how you feel. Its not a nice feeling. On top of that I struggled with thoughts of people thinking she's not good enough to do this job or she's not good enough to be my friend. Do you know what, that all this was in my head, no one thought that (or if they did so what) and its only just these past 2 years where I have gone sod it, this is my life, I am not getting consumed by people telling me what to do or telling me that they don't like me or that I am not good enough. So what if they think that, I'm going to live my life how I want to. It wasn't until I let go of all those friendships that were toxic (I couldn't see they were toxic at the time) but something just clicked in me and I wasn't going to be the person everyone just bossed around anymore. I wasn't going to be the shy person I was, because I am bigger than that. I respect myself so much that I just got rid of people who weren't in my aura anymore. They were just jealous of my life, of how successful I am and that I have a nice family and nice home and a great relationship.

This is when I learnt to love myself and when I did do this, things started to change dramatically. I knew a lot of it was in my head but I didn't know how to control it, so I started writing down how I felt and by doing this, it released all the self doubt. All the negative thoughts I was having. To the outside I was happy smiley Gemma but inside it was really upsetting me. But I thought its not worth wasting my time and energy anymore and when that clicked, my whole world shifted. By writing down my thoughts, I was able to see a lot clearer and have more space for the time I spent with people who really cared about me and who I cared about. It wasn't consuming me anymore. So take a good look at the people who you are friends with and see which ones are toxic to where you are in your life right now. Say to yourself I am strong enough to get through this and by having this person in my life, its not good for me. Phase them out of just say this isn't working anymore and really then let go. You've both got to be invested in the relationships or friendships it not just one sided. Also meditate on it. If it doesn't feel right, then get rid of it.

Another huge thing for me is that I wasn't confident enough to just be me. I thought I was the shy one so why would anyone want me to change but you just get to a point in your life when you want more. we aren't on this planet for very long so really you need to find your being and go for it. Find your calling in life, whether that's working where you are now or finding what you love to do and go for it. For me I always wanted to be a veterinary nurse and be the caring person. I never was drawn to become a vet. I wanted to care more than fix so I did that. A vet wanted me to go onto a healing area of the veterinary profession which I always umm'd and erred about but so many people had commented throughout my career and how much I had an aura about me that their animal would just come and sit by me or would trust me. I remember this cat who was so vicious no one could get near him but he let me and the owners were so shocked. To me, I've always had a calm aura about me so that's when I changed career paths to become a healer and leader to heal yourself from within. I love this job and healing just comes so naturally to me.

I want you to feel happy in your own skin and its so huge right now that not that many people are. Its really sad. The mind is such an incredible tool for you to use. Its right there and its free. You just need to retrain it to think differently and for it to start caring for you and looking after you only. Only then when you are 100% connected with yourself, you can then start to love others. But it needs to come from a place of I want this now. I need to change for the better as this is ruining my life and I want to change. So by doing all these things you will start to feel a shift in how you feel and think. Journaling, meditating, moving your body in any way, nutrition will all help you to overcome the negative feelings you have within yourself and you can then start to regrow from within.

Its not a quick fix like we'd all like but if you are willing to put the work in and change for the better then you will see a totally different more confident, more resilient, don't care kind of girl and that's who you want to be, not the shy person who hides away right now.

You've got your uniqueness about you that no one else has and you are here for a purpose. You need to fulfil that purpose and find out what it is. What lights you up and gets you out of bed in the morning. Leave a comment below and tell me what lights you up or what would you like to light you up. What do you get happy about? What could you give your all to?

Gemma Nice
Protein Overnight Oats

Protein Overnight Oats

We all know that oats are really good for you and are a slow releasing carbohydrate. We also know that protein is great food muscle repair. This is a great summer recipe, really tasty and good for you.

Carbohydrates are the energy blocks from your food. They contain good sugars which help to fuel your body for everyday activities. They help with brain function and the main central nervous system (sending nerves throughout your body). Carbohydrates can also help protect against diseases such as cancer.

Not all carbohydrates are good ones. You are aiming to go for non-processed types with no refined sugars, for example, wholemeal bread, whole-wheat pasta, noodles, and rice. These are better than the white varieties as they will not lead to a spike in blood sugar concentration (insulin spike). Whole-wheat foods release this sugar (and, therefore, insulin) slowly, so your body has time to use it in the correct way. Also, aim to eat beans and fibre rich vegetables, including carrots, beets, broccoli, artichokes, and sweet potatoes.

Fibre is a type of carbohydrate that the body can't digest. Though most carbohydrates are broken down into sugar, fibre cannot be broken down into sugar, and instead it passes through the body undigested. Fibre helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check.
Different fruits have high fibre content in them. For example, apples, bananas, oranges, strawberries, and some exotic fruits. All these are a great source of good fibre.

Protein is amazing for muscle repair, not just for gym bunnies but in everyday life. It is part of every cell, every tissue and organ in the body. It also helps to produce hormones. Protein helps with the building of antibodies to help prevent and fight disease.

Proteins come in the form of amino acids and the body needs 20 of them to stay healthy. They are then broken down into essential amino acids and non-essential amino acids. There are nine essential amino acids which are not made in the body so need to be found in the form of food. There are 11 non-essential amino acids which are made by the body.

Each protein is constantly being broken down. The body does not store proteins like it does other nutrients, so this needs to be given to the body in the form of food every day. Therefore, most of your portion control should be based around protein as the body needs it to repair and grow constantly. Most of the protein we need to fuel and repair our bodies comes in the form of high-quality protein. This mostly comes from animal or plant-based sources. It is hard to find the balance of obtaining protein sources that aren’t high in fats and carbs. For example, a handful of nuts contain a high fat content but also are very good for you. Plant based diets are harder to find protein in.

Protein Overnight Oats soaked in yoghurt and almond milk. With cacao nibs, chia seeds, mango, strawberries and blueberries.
1. Put porridge oats in a bowl.
2. Add three spoonful's of natural yoghurt.
3. A scoop of protein powder. I use chocolate protein.
4. Add a teaspoon of cacao nibs, chia seeds and any other seeds you would like.
5. Add a splash of almond milk and mix in well.
6. Put in fridge and leave to soak overnight.
7. Remove from fridge, give it a stir. Add a handful of chopped strawberries, blueberries and mango.
8. Enjoy.

Let me know if you try this by leaving a comment below.

Gemma Nice
5 Ways To Really Show Up In Your Relationship

5 Ways To Really Show Up In Your Relationship

There seems to be so much coming up right now about staying true to yourself and believing in yourself and for you to do this, you need to start showing up where you want to be right now. You might be struggling to communicate in your relationship or you might be struggling in your relationships with intimacy, so now is your chance to figure out what you really want from within you and concentrate on you first before concentrating on your significant other.

1. Journaling
Now I know I talk about this a lot but it seriously really helps with getting the thoughts out of your head and onto paper. Once you start writing down how you feel and how its affecting your moods etc, you can then start to figure out a pattern and deal with your thoughts and how they affect your behaviour before it starts an argument or you start to feel emotional and then cant deal with your emotions. Trust me, I love this one and it really helps to clear your head if you are feeling a little muffled.

2. Meditation
Meditation or just sitting quietly is amazing to really calm the mind and allow your thoughts to pass. It draws any negative feelings and energy out and allows you to come from a place of peace and calm rather than from a place or anxiousness and stress. You can do it for as little or as long as you like and you don't have to make it all 'Om' if you don't want to. Just do something for yourself and sit quietly for 5, 10, 15, or 30 minutes daily to really make it a daily practice or use it whenever you are starting to feel a little drained, anxious, stressed, are not sure where to go or who to turn to. I love this little bit of 'me time'. It allows me to collect my thoughts, be free for my time I am there and just feel the release of either crying, feeling like my whole world has just lifted and I feel so much better afterwards. Remember this is always just for you. You cant come from a place of 'glass half empty', by doing meditation daily you then start to come from a place of 'glass half full' all the time and this makes a huge difference in your life, just by doing this for 5 minutes per day. Try it. Its amazing. I found it so hard to begin with, I really did but the more I practiced it, the easier I found it and now I do it every day without fail and my life has had a huge shift. Its incredible.

3. Movement
Taking time everyday to really move your body, releasing all the negative energy and allowing serotonin (calming hormone to be released) and cortisol (stress hormone) to decrease, allowing you to feel so much better about yourself. Remember it starts with you and by shifting your body and energy everyday even if you've just got 3 minutes to get started in the morning, you will feel 100% better in your mindset, body and energy. Trust me. It really does make you feel better. Just by doing 5 minutes of yoga or star jumps when you are feeling low, can have a huge effect on you and how you see life and your relationship. Better still get your partner involved. You'll have fun together and bring back the spark which may have died.

4. Find A Hobby That You Both Enjoy
Find something that you both enjoy and for it to become a once a week thing, like a date night but doing something together. Also find other interests outside of the relationship where you can have time apart and trust that the other person is ok and enjoying their time away with friends outside of the relationship. Doing something together allows you both to reconnect with each other and find out more about the other person. You are enjoying quality time together without it being awkward because there may be other people around or other things to interact with. My husband and I always went to the gym together before having children. We would compete against each other which was good fun and the relationship became stronger from that.

5. Communication
Communication is key to anything in a relationship. remember that the other person is not a mind reader so you will need to speak to them and bring up whatever it is that is bothering you. Remember that communication is the hardest thing to do but it gets you so many places. Communication isn't just about talking, it can be via touch to so maybe take a bath or shower together or just have a cuddle on the sofa without being interrupted by phones or devices. Have time away from devices and have some quality time together to really connect.

I would love to know how you connect with your partner or if you are struggling then let me know by leaving a comment below on what you are struggling with and we can jump on a call. I am always here for you, Remember that.

Gemma Nice
How To Brew Kombucha And What The Hell It Is.

How To Brew Kombucha And What The Hell It Is.
Oh My God, You've Got To Try This And I Really Do Mean It.

A couple of weeks ago a friend asked on a mum group if any of us wanted a Scoby for free to make Kombucha and I said yes. Now what the hell is a Scoby or Kombucha I hear you say…

Well let me tell you that its one amazing little thing (looks like a placenta but bear with me on this one) its got so much good bacteria in it that it really helps with the gut lining, it has so many health benefits its amazing which I'll tell you in a mo but you need to get past the weirdness of it. Its pretty much fermented tea which has been brewed for thousands of years. This placenta like thing is a living symbiotic colony of bacteria and yeast, which is called a SCOBY, and can be used to ferment new kombucha.

Now I took some over for my parents to taste yesterday afternoon and if you know my dad, he not very adventurous in trying anything. He sticks to what he knows which is fine, some people are like that. So my mum tried some and she said its very refreshing and really tasty. My dad then tried some, which I was very surprised about but happy and he said it tasted like grape juice. So I'm pleased he actually tried some and that he actually likes it. I think I've got another convert which is amazing.

The Health Benefits:
The health benefits are that they are a source of probiotics, It also contains antioxidants which can kill harmful bacteria and may help fight several diseases. Probiotics provide your gut with healthy bacteria. These bacteria can improve many aspects of health, including digestion, inflammation and even weight loss which is tick in my box.

The way I make my kombucha it has 4 tea bags of Green Tea in it so it has all the health benefits of green tea for example antioxidant's, calorie burn and blood sugar control. Kombucha can kill bacteria, because it has so many amazing little micro organisms (acetic acid). It also hugely helps with infection-causing bacteria. It also reduces heart disease risk in any age. It also helps in reducing cancer risk in people and managing type 2 diabetes which again is a win win in my book.

How To Make Kombucha
So lets now get to the good stuff and how to actually make it.
There are two ferments if you want to do them both. I'm just doing the one ferment at the moment until I get some carbonated glass bottles. So the second ferment makes the Kombucha carbonated which I'm sure tastes nice to.
Recipe and Ingredients:

First Ferment:
-3 Litres of hot boiled water
-2 green tea bags (for the antioxidant content), NOT caffeine-free
-2 black tea bags of any flavour (I don't tend to use black tea bags but you can do)
-1 cup sugar (I have used white and granulated)
-3⁄4 cup kombucha (either from a previous batch or store-bought)

The second ferment:
-Glass bottles (I got 1 litre bottles for actual dinking of the kombucha) The kind of bottles that can withstand pressure, as the carbonation creates quite a lot of pressure and the glass can break. (Do your research as to which one)
-Fruit juice (we use BottleGreen Organic Elderflower juice) It can be anything you fancy. Mix and match the flavours.

Method Initial ferment:
1. Bring the water to a boil and add tea bags and sugar.
2. Allow it to brew for 20 minutes.
3. Remove tea bags and stir until sugar is dissolved.
4. Pour into a large glass jar (I use a 4 litre Kilner Jar.
5. Once cooled, add kombucha from the previous batch or a shop brought one and your SCOBY.
6. Cover with a piece of kitchen towel and put a rubber band around the top. You want the kombucha to be able to breathe, but you don't want any critters getting in there.
7. Set in a low traffic area where there will be a pretty constant temperature, like an unused room or under the sink. ( I keep mine under the sink).
8. Wait for about 1-3 weeks.
9. With a clean spoon, sample it. If it's sour, you're ready for the second ferment. If it's still sweet, give it a few more days. Always use a clean spoon and no double-dipping because of the bacteria transferring from your mouth to the jar. When its sour, your kombucha is ready to drink. But, for those of you who want it carbonated, you will have to do a second ferment.

The second ferment if you want it carbonated:
This is the fun part where you can mix the flavours and try out new flavours.
11. Take the SCOBY from the jar and set aside in a bowl to be used in your next batch. You will grow a new SCOBY with each batch, they can be divided and shared with a friend or stored in a "SCOBY hotel" in your fridge.
12. Pour 1 Tbsp of fruit juice in the bottom of each jar. (This is where you can make different batches of juice.
13. Then add kombucha to the top of the bottles and put on the lid.
14. Put the jars back in the same place the kombucha had been and let them sit for a few more days. The longer they sit, the more fizzy it becomes. But, if it sits too long, it will become vinegar. The sugar in the juice produces the second ferment, as the bacteria/yeast eat the sugar they produce CO2.
15. Then place in the fridge and enjoy.

Let me know if you would like me to save you a Scoby and I'll give it to you from my next batch. Its really easy to do and so yummy. Even the children go mad for it, especially now its summer here in England, its so refreshing.

Oooh you'll certainly have to try it. If you do let me know by leaving a comment in the box below.

Gemma Nice
Self Confidence Is A Super Power

'Self Confidence is a super power, Once you start to believe in yourself, that's when the magic starts to happen'

How many times have you heard someone say just believe in yourself and you are thinking 'WHHHHHAAAATTTTT' what does that mean? Well you might be so far from here right now that you don't even believe that self confidence and self worth is even possible. You probably hate yourself right now, (well maybe not hate as that's a really strong word) but you probably dislike yourself right now for you to even begin to imagine what it feels like to have so much confidence and that you radiate around the earth in your true self.

Well let me tell you, that in 3 months from now, six months from now, a year from now do you still want to be feeling the same as you do now? No I didn't think so, so lets start right now with a daily affirmation that will make you feel confident about yourself right now.

Say to yourself 'I believe in myself and that I will do great things today, I wont let my mind dictate what I will do that will make me feel bad, I am strong'. By doing this everyday and starting with a positive mindset anything is possible. It takes hard work, determination and a lot of healing to get to where you want to be. I know that you can have whatever you want and be a confident person. Its all within us, its just mindset. So change the way you think today.

I used to be quite shy as a child but as I've grown up and got more confident and believed in myself, anything is possible. In 2012 I had a miscarriage and that really knocked my confidence as I knew I wanted a child so badly, but once I'd grieved for it, I got back up, brushed myself off and started again. Nothing was going to get in the way of me having a child. To me it was natures way of saying this one wasn't right for the world and you will go on to have more children who will be loved and cherished even more than this one. Then 8 months later I fell pregnant with Hugo our son who is now 7. So anything is possible if you just believe it.

Believe in yourself, be confident in what you want and how you want to get it. Set little steps everyday for you to achieve self confidence. Dress in clothes that make you feel confident and for your higher self. Wear make up if you don't normally. Do something that a confident person would do. The more you do these things everyday, the more confident you will become without even knowing about it.

So have that super power that is self confidence. You can and you will, no matter how ,ow you feel right now. Believe and you will have it.

So let me know in the comments below what you are struggling with and what kind of things you will be doing to help yourself get more confidence. I would love to know.

Gemma Nice
Self Care Sunday Reminders

Today is Sunday and on Sundays we relax.

Today is a day to really think of yourself and have some time to yourself by doing some self care. Taking time for yourself really allows your body to recoup and rest and bring it back to its healthy self. We often forget when we are so busy to actually take notice of what our body is telling us. How it feels and if something is wrong, we tend to over look it and just carry on getting through the day. But today I want you to really listen your body. Our bodies are one amazing creation and when we are living in harmony with it, that's when the magic starts to happen.

So take a moment during your day to:
- Rest - Go and have a nap on your bed or relax in the garden.

  • Have a go at Legs Up The Wall Pose - This pose is really good for getting all the nutrients and blood flow back to your internal organs. Get your pelvis as close to the wall as possible and shimmy your legs up, allow hands and arms to rest wherever is comfortable. Close your eyes and breathe. This is such a great restorative pose.

  • Breathe- I know it sounds stupid because we do this without even thinking about it but really turn into your breath and notice how you feel when you really draw the breath up and into your lungs. You'll feel refreshed and calm.

  • Get Fresh Air and Vitamin D - This is amazing at really allowing your body to connect with nature. We often forget to just go and find our answers in nature, but they are there. Trust me.

  • Read A Book - Have you been wanting to read a book for ages and keep forgetting or putting it off? Go and do it today. Take an hour out and just read. You'll be able to loose yourself in this amazing world of books.

  • Listen To The Sounds Of Nature - Get out in the wild and just listen. Close your eyes and listen. Our answers are always found in nature. Nature is truly our biggest healer.

  • Eat The Right Foods To Nourish Your Body - Eat fresh fruit and vegetables to really feel good and nourish your body with the right foods and not processed. The more sugar and additives we have, the worse our bodies feel which in turn then makes us grumpy and less able to do things so stick to a fresher diet or fresh fruit and vegetables.

  • Listen To Your Body And Give It What It Wants - Our intuition is the most amazing guide in our bodies and we all have access to it whenever we want, we just have to tune into it. Sit quietly and meditate for 10 minutes or more. Ask what you body wants and it will tell you. That's where the magic really happens.

Let me know what you will be doing today for your self care by leaving a comment below. I know its hard and I am one for this, I never used to do any form of self care as I 'Didn't have time' but I now know that its the best form of medicine available to us whenever we need it.

Gemma Nice
Manifesting Your Dream Relationship

Are you struggling in parts of your relationship? Do you know how to fix that specific area? People who know me know how much into manifesting and breath work I am so lets put this into manifesting your dream relationship.

Think about what you desire from your dream relationship. What would you be doing? What would you be wearing? Where would you be on a date? And so to get all these desires, start showing up as that person.

What do you specifically want in your relationship and how do you get it? How do you want to feel? What kind of things would you be doing on your dream date? Let all these thoughts and feelings flood your body and then start to put into practice all these things.

Breath work really helps you to connect your mind and body and for you to really imagine yourself in that certain scenario. Find a comfortable seated position, ground yourself and let go. Close your eyes, soften your jaw and breath. Take in 3 big deep breaths, really noticing your tummy and chest expanding to its fullest capacity. Every exhale release all the negative thoughts and feelings you have and any doubts surrounding the relationship.

Now imagine all those things I've just said previously. Imagine what you would be doing, who you would be with, where you would be, what clothes you'd be wearing etc and most importantly how you feel while doing this and being there, being present with your partner.

Do the work and see what magic happens. As you can imagine all this, this means it will become reality especially if you show up everyday for this and you want it so badly. It will happen. Trust in the process and just let it be. Things will always work out even in unexpected ways. Just trust and learn what your body is telling you. Breath work is absolutely incredible to make anything happen.

Let me know where you are struggling right now and we can hop on a call. Know that the way you are feeling right now is not going to last forever, its up to you to change and you will do with the right guidance. Trust me.

Gemma Nice
Language Barriers In Relationships

In 2006, my husband and I embarked on an adventure of a lifetime. We were seriously stressed out in our jobs and needed some 'self care' so took 6 months off and travelled the world.

While we were in China, Yangshuo to be precise, I had a really bad bout of Cystitis. Now obviously being English, we were in a non English speaking part of China. (And obviously why would they speak English. We are so lazy as a culture for speaking other languages, sorry we just are) We encountered a huge language barrier. So anyway we tried really hard to write down in mandarin and using the Chinese letters of how to get antibiotics for my cystitis. I used to suffer with this in my late teens a lot and knew the signs easily so just needed antibiotics to cure it.

We tried so hard in the pharmacies and trying to explain bladder infection, urinary infection, antibiotics, tummy pain and burning on urination, but had no luck. Eventually after 3 hours of walking around the village, me in pain and having to stop every 5 minutes for a wee, we went back into one pharmacy with our anti malaria tablets and tried to show them while drawing a picture of a urinary tract (my veterinary background came in handy then) that they finally understood what we needed. We were just about to give up but perseverance kept saying just keep going you will get there and we did.

So the moral of this story is when you are having issues in your relationship, try different communication tactics as one of them will work. It might mean trying different things to actually get the message across that you are wanting to but just as we found out in China, perseverance always pays off.

You could try broaching the subject carefully if you know what you want to say or you could just come out with it. Remember communication is key to whatever troubles you are facing. And try to face them together. Remember 2 heads are better than one if you are struggling with anxiety or stress. Just talk to each other.

Your partner is the one who knows your the most so you should be able to talk to them. If you cant, then find other ways of communication like we did in China. Try drawing how you feel or writing it in a journal or a letter for your partner to read and take it all in. Whatever it is that is bothering you, know that someone will help you to get it out and they will be there for you. Trust that you know what you want and you will if you listen to your body and mind. You are doing this because you care and need to talk. Trust in the process.

Let me know your thoughts and what have you been through before that you needed more communication than you thought you would and how did you get around that. I'd love to know. Have you ever been in the same situation I have where there was a huge language barrier but got there in the end. Leave a comment below.

Gemma Nice
Shower Meditation And Visualisation

Last night while I was in the shower, something happened that I just had to share with you. I did my visualisation and calling in my desires. Now for some of you this might seem a bit woo woo but do you know what, this is our wild women coming out. Now this has been going on for centuries but with our cultures and the world we live in now, its been trained to be behind glass and for us to not speak out. Do you know what my inner wild women speaks out a lot and has done for the past 5 years or so. Why is it that its taken her this long to come out. We should be happy with who we are and through our ancestors we can channel the stronger vibrations and live in this way. The way the universe intended.

So going back to my shower meditation, I have put together my mantras and calling for you to do it to. Oh my word it is just incredible how we can do this just by being in the shower. Now if you have a busy household just like mine, then this is probably the only time you can get away from your little ones or busy household. This is 10 minutes to myself and it is truly worth it. A lot of your thoughts and creations are formed in the shower.

So face the shower, either letting the water pour over your head and down your body or allow it to pass down from your chest. On your first inhale, imagine breathing in positive energy, positive thoughts and positive vibes. On your exhale imagine all of your negative thoughts and negative energy flowing out of your body, off your body and then down through the plug hole, vanishing forever. Do this 3 times over and now I want you to imagine anything that you are truly desiring right at this moment in time. Do this until your actual desires become reality. By using breath work, manifestation and your intuition, you can get excited, you can in anything you want to believe it will be yours. Trust in yourself, trust in the process and truly believe.

The power is held right inside of you. So believe.

The power of shower meditations can really help you to delve deep into your intuition, believing that you have your desire right in front of you. With every water droplet bouncing onto your body, its lighting up your cells, getting rid of the negative energies which are blocking your channels. So next time you are in the shower, breath, call in what you want to believe. Let the water take away your pain, your negative thoughts and allow it to be you. Allow the fresh water to flow over you and around you, encompassing the greatness that is your soul.

I would love to know your take on this and let me know if you have tried it by leaving a comment below.

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