Thursday, August 24, 2017


Dear gorgeous person, you! 

Just over two months ago, I decided to start doing Facebook live workouts every Saturday at 9am (UK time). Much to my delight, our fitness family is slowly expanding with people from all walks of life -  mums doing my workouts with their kids, men and women of all ages and fitness levels - it's brilliant. I feel very grateful and get so excited every Saturday morning.

The workouts are so much fun. We're very body positive and it really has become our little hub of all things fitness. I started the hashtag #SweatWithJoy because you're not only sweating with me, you're sweating because you're happy, you're joyful, you're working out for fun, not abs!! Watch the video below to get a litle glimpse.

We do HIIT -High-Intensity Interval Training... wait for it... to Afrobeats... yes, Afrobeats!!! We have 30seconds to workout as intensely as we can and 30seconds to rest. The rest period is also an opportunity to dance, twerk and be silly, simply because we can. The workouts usually last about 30 - 40minutes. It really is a fun experience and every Saturday, we get new people joining in so why not come join us? It's completely free.

To join, all you need to do is like my facebook fitness page here and when I'm live on Saturdays at 9am (UK time), you can simply stream live and workout with me. It's that simple.

But seriously though, check out my absolute star of a pup. She's not actually mine unfortunately - I wish she was. How cute is she though? Her name is Ruby and she kinda sorta helped me make this video below.  

In this video below, I explain why I HIIT - the main things you need to know. Enjoy.

See you on Facebook this Saturday my loves.

xo xo 

Tuesday, August 22, 2017


Dear gorgeous person, you! 

My last post was a brunch vs breakfast match where I declared brunch the ultimate winner. I have no regrets either but in order to balance things out, I thought I should be fair to breakfasts by sharing a breakfast recipe. I'm very proud to say it's my own recipe and so I hope you like. Enter my ultimate breakfast pancake - it's not for the faint hearted in that it's very hearty and although it looks extra, it's actually reasonably healthy.

1 egg.
1 cup Almond or cow's milk.
5 heaped tablespoons (& I mean heaps) of almond or plain flour.

Get yourself a nutribullet (or blender) - it saves you time.
Put in your flour.
Add milk.
Add egg.
Blend for 1 minute. 
Fry on medium heat as thin or thick as you wish, using coconut oil. 
Serve and layer with Almond yoghurt, strawberries and blueberries.
Top with Sweet Freedom choc shot, liquid chocolate (only 13 kcal/tsp).


When blending, I usually stop the nutribulet half way through to manually shake the mixture so as to ensure all the flour is mixed in properly.
When frying, use a generous amount of oil but don't go crazy. Make sure the heat is not too high initially so your pancake can cook through. However once you're happy it's cooked, crank up the heat for that crispy taste we all love!  

This entire process from prep to chowing down only took 8 minutes and that's because I wanted small pancakes. My batter made me 5 thick ones of these! you could get 3 very big and thin pancakes which will take a lot less time to prepare.

If you do use this recipe, please let me know how you get on in the comments below. In the meantime, I am currently working on a video recipe for you on my youtube channel.

Lots of love
Joy xo xo 

Tuesday, August 15, 2017


Dear gorgeous person, you! 

Breakfast as they say is the most important meal of the day! However, I have to secretly confess that nowadays I'm loving having brunch more than I am breakfasts. Oh no she didn't!!! Oh yes, she did!!! 

Sorry guys :)

People who are into brunch know that there's a very specific time frame for it. You have to start eating after 11am and be finished by 1pm. Simples. Anything before that is breakfast and right after is lunch. 

I have always been into having brunch especially as it seems to be a London thing. It's the best time for meetings and hangouts with friends. However on most days, breakfast seems like the reasonable option when you have morning or lunch time workouts and a working schedule.

Since my holiday though, I've got into this routine of starting work very early and then nipping into the gym for a late-ish morning fasted workout which then inevitably throws me into brunch time for my first meal and honestly, I can't explain to you how much I'm loving it. It's pretty amazing for a few reasons: 

1. By the time I'm eating my first meal, I've already burnt a few calories.

2. I feel more in control of my body i.e consuming energy when I need it rather than simply because I'm awake (which is kinda what breakfast is).

3. My body knows just how much food I need which means I actually eat more at the time. It's a perfect way to fuel your body with the right amount you need - great for weight loss.

4. It means having a late lunch rather than an early one and helps me escape the afternoon lull which causes you to be completely sleepy after a lunch meal. Anyone else?

I really could go on.

Most days, I make brunch myself as I love cooking but sometimes I treat myself too. A few weeks ago, I was in Forest Hill for a lovely brunch with E and we popped into St David Coffee House for this scrumptious meal. 

St David is right opposite Forest Hill rail station and is slightly hidden. It's a really good find. Quite small but it makes it seem somewhat exclusive. It was slightly pricey for what you got but the food was really good. I always treat myself to a naughty cake like dessert when I'm out for brunch and this was no different. 

When you're next in SE London, you should totally give St David a try. In the meantime, catch them on Instagram

What do you think about the breakfast and lunch versus brunch debate? What do you most have? If you're more of a bruncher - what's your favourite thing to have? Let me know in the comments below.

Lots of love,
J xo xo