Tips for Stress Awareness Month #StressMangementTips #StressAwarnessMonth

Stress is linked to physical, mental, and emotional health. During Stress Awareness Month we are encouraged to learn about what triggers our stress and how we can best manage it using various tips and tools. I will be writing weekly blogs every Monday in April sharing things I have done to help me cope and manage stress based on my experience and from other individuals and organisations.


I have also written a self help book Crown of Smiles, which is a very practical. I share my journey from the time when I became divorced and a single parent of two boys, At about the same time my house was going to be repossessed, I had a lot of debt and was made redundant from my job.

The struggle was real and though at times I felt like giving up my faith kept me going and when I saw the smiles on my children’s faces it gave me hope and motivated me to seek help to cope with the sadness, depression and stressful moments. The book’s title is all about putting down my crown of sadness and replace it for the Crown of Smiles with hope, faith and gratitude that life will work out maybe not as how I had hoped, but hw it was meant to be.

According to the Mental Health Foundation in the United Kingdom, it seems that 74% of UK adults have had a moment where they’ve felt so stressed that they’ve been too overwhelmed or unable to cope with the situation. Not only that, but it has been estimated that between 75% and 90% of all visits to doctors are related to complaints or concerns whose root cause is stress.

So if we can make time to understand what cause us stress we can find ways to mange it, as we really cannot avoid stress. It is part of life.

Photo by Jill Wellington on

if you need further help please message me and book free initial consultation,

International Day of Awesomeness

Today is The Day of Awesomeness – a day that encourages us to celebrate the awesome that exists in each of us every day, and gives us an excuse to make our awesomeness shine. “’No one’s perfect, but everyone can be awesome.” – This is the tagline for the day.

History of the Day of Awesomeness
Kevin Lawver spearheaded the Day of Awesomeness in August of 2007, when it was brought to his attention that his overall awesomeness needed to be celebrated by one of his interns. In true Lawver style, he announced there needed to be an International Day of Awesomeness, and proceeded to post this sentiment to twitter. True to the style of those embedded with unbelievable awesomeness, it took on a life of its own and is now a celebration of epic proportions.

“Don’t be afraid to be awesome. Sometimes being weird and different is good. When you think you’re working hard, there is always someone else working harder, so always be yourself and know your stuff.” Jacqueline MacInnes Wood

National Get Over It Day

History of National Get Over It Day
This day was created out of the need that most people have to let go of hurt and pain, especially as it relates to a breakup of a romantic relationship. Jeff Goldblatt is the one who created this holiday, and it was inspired by a time when he was struggling to get over the hurt from an ex-girlfriend. He knew that he just needed to get over her, but it was super difficult.

With the motivation to help himself, and others he knew who were facing similar struggles, the day began and then took off. Strategically spaced between a holiday devoted to love (St. Valentine’s Day), and one all about fun and joking around (April Fool’s Day), this is the perfect time to try to find inner healing and move forward with all of the promising things that the future has to offer.

Most of us at some point can be guilty of holding on to many different things from the past that tend to hurt, annoy, confuse or anger us.

It can be difficult to get rid of negative feelings and, over time, the feelings may grow and turn into a problem as they create bitterness. That’s why it’s time to make life a little lighter and participate in a slightly newer holiday – National Get Over It Day! This is a day for doing exactly what it says: getting over what is holding us back.

Some way to get over it and find freedom from the past:

  1. Process Through the Struggles – One method many people have found helpful in trying to “get over it” is to write down all the things that are irritating, annoying or keeping them awake into the wee hours of the morning. When the list is finished, take some time to contemplate and examine each item on the list and ask if there might be creative ways to change it. Then, try to implement these changes into life by creating new habits and looking for new things to focus on. If these things absolutely cannot be changed, it’s time to let them go! Some people find it helpful to make a pledge to themselves to not spend any more energy and time on it. To help even more with the idea of letting items on the list go, the paper can be ripped up and thrown away (or even burned!) to represent the intent to move forward.
  2. Create a ‘Get Over It’ Playlist and sing and dance to the songs to uplift you
  3. Re-establish Other Relationships and set good boundaries
  4. Enjoy a “Me” Day – you are special so treat yourself with care
  5. Have a Clear Out of things you may have around that remind you of he hurt

International Women’s Day 202 #BreakTheBias

International Women’s Day happens each year on 8th March, and this year’s theme is #BreakTheBias. Below are extracts from the International Women’s Day website which will give you some idea about the meaning of #BreakTheBias and what we can each do to help.

Imagine a gender equal world.
A world free of bias, stereotypes, and discrimination.
A world that is diverse, equitable, and inclusive.
A world where difference is valued and celebrated.
Together we can forge women’s equality.
Collectively we can all #BreakTheBias.

What are some ways we can uncover our own biases?

  1. Start with yourself! Reflect on your own stereotypes, prejudices, and discrimination. …
  2. Educate yourself. A few great resources: …
  3. Practice mindfulness. Pay attention to the thoughts and associations you have about people with different characteristics and identities.
  1. Individually, we’re all responsible for our own thoughts and actions – all day, every day.
  2. We can break the bias in our communities.
  3. We can break the bias in our workplaces.
  4. We can break the bias in our schools, colleges and universities.
  5. Together, we can all break the bias – on International Women’s Day (IWD) and beyond.

Read more here –

Tips if you are feeling a bit overwhelmed

Sometimes we can go through life smoothly with nothing happening and .other times it can seem that everything is happening all at once. We feel overwhelmed or stressed and this is ok as it is part of life, and perhaps its an opportunity for us to pause, reflect and set new priorities and boundaries.

The last few days I have been feeling overwhelmed and just felt like just running away from it all and go to a remote village where I can just chill, with no worries and just connect with nature.

I realise this feeling was mostly due to me taking on more work than I can cope with, and also letting other people’s issues drain me, and also not sticking to my boundaries. I decided to take time out for a few days to just pause, reflect and recharge. This is also what prompted me to write this blog,

Here are some of my tips which I hope will help you too when you feel a bit overwhelmed or stress.

Book your Kukuwa®African Dance 4 Fitness

African Dance 4 Fitness Experience with me Genny Aka Confident Queen Kukuwa® Fitness Instructor
Come and experience the music and dance moves from various parts of Africa without your passport and get your happy juices flowing.

Some benefits of dancing

When we dance our brain releases endorphins, hormones which can trigger neurotransmitters that create a feeling of comfort, relaxation, fun and power. … Dancing is also a social activity that allows us connect with the others, share experiences and meet new people, which has a very positive effect on our Mental health and wellbeing.

About my Kukuwa®African Dance sessions

My sessions are fun, combining laughter yoga and dancing to the beat of music from various parts of Africa. The sessions are suitable for all ages and abilities. It is also a great way of increasing the vibes at any event you are organising and can also be a fun activity at your team building events, as each team will learn a short routine which they can perform at the end of the session.

Benefits of attending my African Dance 4 Fitness session

  1. Its fun
  2. Freedom to express yourself
  3. Safe environment
  4. Connect with others and make new friends
  5. Boost your mood with a generous surge of endorphins.
  6. Improve both your muscular and cardiovascular health
  7. Improved Coordination and Motor Skills. .

Kukuwa® Dance Workout (KDW®)

I trained and gained my qualifications with Kukuwa® Dance Workout (KDW®) which is a unique style of fitness that is derived from cultural dance movements, from across the continent of Africa.

Kukuwa® Dance Workout classes are suitable to all ages and levels of fitness. The same classes are suitable for beginners, intermediate, and advanced levels of fitness. All the dance routines are such that one can choose to either walk through the whole dance class or keep up with the normal pace of the class. All dance movements are low impact, and both seniors and children can participate. Pregnant women can also take Kukuwa® Dance Workout from the start of their pregnancy to full term, depending, of course, on the approval from their doctors.

Kukuwa® Dance Workout should be done 3 times or more weekly in order to – increase flexibility, strength, coordination, build stamina, balance, burn off fat & calories and maintain fitness.

Benefits of Kukuwa® Dance Workout

• Improvement of cardiovascular endurance and respiratory systems

• Improvement of the efficiency of body performance

• Improvement in muscle flexibility and cardiac efficiency

• Increase in stroke volume – blood that is pumped with each heartbeat

• Lowered heart rate

• Improvement in muscular endurance and muscular strength

• Improvement in breathing capacity

• Increased capacity of respiratory ventilation

• Improved capacity for dissipating metabolically produced heat

The Long-Term Benefits of Kukuwa® Dance Workout

• Increase in lean body mass and muscle mass

• Decrease in body fat

• Positive, visible changes in body composition

About our Classes::

Open all fitness and dance levels.

What to wear

Comfortable clothing in which you can easily move

Bare foot, Jazz shoes, jazz sneakers, indoor sneakers, or thin socks.

Other things you need:-

Water and Small towel  

Complete the form below to enquire how we can run sessions customised to suit your needs.

Here’s how to get those happy juices flowing #Laugh

Start your day with a happy dance –

Just stop and have a laugh
Is the pace and stress of life getting you down? Feeling like there isn’t time left in the day to get all of the things on your to-do list done? You are not alone! Take a moment to breathe and just laugh for a minute, you will feel good and lift your spirits

Create a Laughie #Laughie

Research by University of Derby Online alumna Freda Gonot-Schoupinsky led to the Laughie, a new way of improving wellbeing by encouraging people to laugh.

How to use your Laughie – Laugh with your laughie

Benefits of laughter even when we are in pain
Science has proven that laughter actually can be medicine. Those who are in pain or suffering from chronic illness can increase the production of endorphins. When the body releases endorphins the result is a lift in mood and a decrease in pain. So go on and have a good laugh watch a comedy show, try laughter yoga or recall some of your hilarious moments and just laugh and feel good,.

Get your creative juices flowing through laughter:-
When you are laughing, you are more creative. When you are more creative you can think of ideas and ways to help you be more productive at work. This makes you a more valuable asset to your employer and could earn you a raise! If you are especially creative, being happy and healthy might even lead you to the birth of a unique idea that you could follow all the way to the bank! Find that one idea that can start to make a name for yourself.

“By simply laughing my spirits were lifted and I felt more relaxed for hours afterwards.”

Keep Smiling

Do contact me to run fun laughter sessions at your place of work, or at an event you are running or as part of a team building session.

Live your life with purpose and passion

Live your life  live with purpose, passion and set your intentions for each day clearly.

Don’t let life  pass you by, instead take time to evaluate your life which includes focussing what want your live  to look and feel like,  making the right choices  and backed with daily actions that will help you to live the life you want and deserve.  

Focus on what you can control and make the most of everyday life no matter what life throws at you. Their will be bad days, but their will be good days too. Keep hope alive and keep smiling. Remember that you can bounce back and things will get better, maybe not as you have planned, but how it is meant to happen. I do love this quote below from an article I read.

Make this part of your daily routine to spend time visualising your dream life. By this I mean think about your dream life as if it’s already actual happened. What do you see, hear, or really feel? Put yourself in that frame of mind, create a daily action list with activities that will help you move close to the dream live you so deserve. Associate with people already living your dream life, indulge with activities that will lets you experience a taste of your dream life. If you need any help do contact me for your free discovery session

Simple action plan to be fitter and healthier

If you are serious to being fitter, healthier and happier you have to start now by making a plan of how you are going to do this. I find it first to take some time to answer these three questions.

  1. Why do you want to be fitter and healthier?.
  2. What will happen if you are not fitter and healthier?
  3. , What can you see yourself doing now that you are fitter and healthier?

I hope you find answering those questions very useful. Now time to create a simple plan of action


Step 1 – Write down one main goal relating to being fitter and healthier

For example  main goal – to loose 281bs  starting 1st January  and finishing on 30th April   so that I can   fit comfortable into a size 14 dress which I have already bought to wear to a function in May.

 Step 2  – Create a vison board

Create a vison board of the new you looking fitter and heathier. Your vision board can include images, words, and positive affirmations. Once you have created your Vision board, make sure you put it somewhere you can see it everyday and spend a few minutes imaging you have achieved your goal every single day.

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Step 3 –  Create an action plan based on your vison board – here is an example

Main goal –  loose 281bs by 31st May

Actions  I am going to take loose 281bs

Smalls steps – I am going to lose 7 lbs each month by:

  • Exercising at home 3 times a week using videos
  • Go out for a walk 30 minutes twice a week
  • Cooking and eat healthier meals each day
  • Drinking 1 litter of water in the morning, afternoon, and evening
  • Visualising myself being slimer, fitter and healthier each day
  • Affirming that I am enjoying my daily exercise and healthy eating which is making me energised, fitter and healthier.
  • Celebrating with a happy dance and saying woohoo as I achieve my goals
  • Sign up to the ‘Better2022 facebook accountability group so that I will be encouraged and supported by like minded people as well as share my journey on a monthly.

Some Affirmations you could say each day:

– I enjoy walking  for 45 minutes every day as I discover new places and meet interesting people

– I enjoy eating healthy foods and do have the occasional treats which makes me feel good as I see the results

– I enjoy drinking  2 litres of water each day as it refreshes me and fills me with so much energy


Do contact me if you need help with this-

Bitter Sweet Christmas

This morning I woke up feeling a bit sad as I recalled on Christmas eve being stuck in traffic as I was driving behind a horse driving hearse and it was the funeral of a young boy. As I drove slowly, I found the tears flowing down my cheeks as I thought about this young child gone too soon. I thought about his parents and family the pain they must have been going through. I could not just imagine it especially at this time of the year.

Later on that day I went home to hear the devastating news of the death of a very close family friend whose whole family was such a blessing to me and my children when I was going through some hard times, this again made me cry and felt sad as this man was such a tower of strength for his family. On Christmas day woke up to the news of the death of one of my aunty’s aged 93. I felt happy in a good way that she has lived a very good live and at 93, painful as it is to loose her, she had lived her life to the fill. All these deaths got me thinking about life, and the fact that we should live each day to the full, and show love and support to one another, and create memorable moments.

Our own family Christmas was very low key as it was also the first year without my stap dad who passed this year and my mum bless her tried to be happy but at various moments I could hear her cries and see the tears in her eyes. It’s was not easy, but I am glad the day has gone and we made the most of the day the best we could.

The good bits of Christmas is the fact that one of my son’s cooked us all Christmas dinner and just being around my son and mum made me appreciate the gift of family. It was also good to scroll down my social media and see photos of friends and family enjoying themselves.

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