3 Ways To Increase Your Energy!

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You’re tired… In fact you’re sick and tired of feeling tired. You barely Energyhave enough energy to get through your day and people are making additional demands.

It’s not an unusual story but the good news is you can do something about it 🙂

Here are 3 ways to increase your energy…

1. Get stuck into some physical activity!

I know you’re probably thinking ‘she’s nuts’, you’re tired and I’m recommending you get physical. Contrary to any madness it is a fact that physical activity increases your energy; this can be as simple as a 10-15 minute brisk walk.

In experiments carried out by Robert Thayer, PhD at California State University, a 10 minute brisk walk not only increased energy levels it kept the level raised for up to 2 hours; not a bad little energy booster!

2. Eat good quality foods regularly throughout the day

Food and water are the fuel your body requires much like a car needs petrol & oil. There is no point in complaining about how tired you are when you are either missing meals or eating rubbish.

Think about it this way;
Low grade input = low grade output

Have you ever put the wrong type of petrol in your car? It has to be drained and can cause damage. Poor quality foods (and here I am focusing on fast food hell) have the same affect; you may feel full, you might even think it tastes good but inevitably it will harm your health and leave you feeling sluggish.

Grab some good energy foods including:

1. Low glycemic index foods (for longer lasting energy)
2. Whole grains‎ (wheat, oats, brown rice)
3. Healthy fat sources (almonds, walnuts, pumpkin seeds, flaxseed)
4. Energy boosting superfoods (broccoli, lentils, apricots, spinach)
5. Vi shakes (ingredients)

3. Drink Water to replenish, clean & revitalize!

Water is an underestimated requirement for bodily function; every cell in the body needs it and your body composition is 60-70% water. The quantity consumed has a massive impact on your well-being‎ and yet it is often forgotten, ignored or just consumed in insufficient measures (something I am constantly working on to improve).

Dehydration leads to tiredness and leaves your skin looking tired.
“Sometimes, even slight dehydration can leave you feeling tired and lethargic,” says nutritionist Keith Ayoob, EdD, RD, an associate professor at the Albert Einstein School of Medicine in New York and author of The Uncle Sam Die‎t.

This is particularly true following physical activity when you’re body is craving fluids.

A few of the benefits attributed to drinking 2 litres of water per day include:

1. Natural weight loss aid/detox
2. Glowing skin
3. Better digestion
4. Better concentration
5. Less painful menstruation
6. Good regular bowel movement

No rocket science here (sorry!), just 3 ways to increase your energy… easily!

One Life, Live It Well…
YvonneB

5 Ways To Get Your 5 A Day

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You wake up and commit yourself to having your 5 a day. You’ve FVdone the vegetable shop so there’s no excuse and yet by the end of the day you are lucky if you’ve managed 1 a day much less 5… It happens, I know, been there and got the t-shirt! So here are 5 ways to get your 5 a day no matter what…

It has been said to change a habit we need to do the ‘new action’ repeatedly for a minimum of 21-66 consecutive days. At that point the action becomes a new habit and any pressure to remember to do it eases. So with that in mind consider the next 1-3 months as retraining time, taking small steps to move towards your ultimate goal.

Motivation: Be clear on what is driving you to have your 5 a day. Is it the bombardment of articles ‘telling’ you, you ‘should’? Or do you actually want to feel better, have more energy? If you feel like you ‘should’ that might be more of a pressure than a motivator… and pressure rarely wins the day long-term. So find a positive reason to get the positive benefit. Your 5 a day benefits include (not a conclusive list):

  • Dark green leafy vegetables such as broccoli and kale can help build bones
  • Five portions a week including tomatoes, watermelon and red pepper, can reduce the risk of lung cancer by a quarter
  • Studies have shown that people who eat diets high in fruit and vegetables that contain vitamin B6 (ex. bananas & avocados) find it easier to handle stress
  • You’re less likely to suffer from minor infections like colds and flu if you eat plenty of fruit and vegetable (in particular kiwi fruit, raspberries, blueberries, red peppers and citrus fruit)
  • Here are more positive reasons

One small step over one big leap: Not everyone is focused enough to make big lifestyle changes in one go. Some smokers give up the habit by reducing the number of cigarettes they smoke daily whilst others just stop. So you need to figure out what works for you. If you’ve attempted 5 a day time and time again in the big leap formula (instant change from none a day to 5) without the desired success, focus on smaller daily changes over a period of time. Spend a week having one or two servings of your 5 a day, before introducing another serving. This gradual approach could be what works for you.

Variety is the spice of life: The list of recommended fruit and vegetable goes way past the list we often carry around in our heads. It is the variety that will provide the nutrients required by the body and it is the variety that is likely to inspire you to keep having your 5 a day (reduce boredom). Check out the many fruit and vegetable you have to choose from: Check out the A-Z of your 5 a day

Juicing: Juicing is a great way to get a lot of fruit and vegetables into your diet if you are on the go (saving time), if you dislike cooking or if you just want quick and easy access ways to get the nutrients your body needs. If this is something that works for you, get a decent juicer that can blend foods into a smooth liquid form (some are better than others so shop around) and experiment with blends. You can get a whole lot of benefits in one good shake!

Some is better than none: If you consistently miss your 5 a day target, do not write off having fruit and vegetables as a ‘I can’t do this’ exercise or begin feeling like a failure. Whatever change you manage to make in the right direction will have an impact on your well-being and that’s a good thing. If you’ve not been having your 5 a day regularly then having it twice per week is an improvement; remember that!

So, quick review:

  1. More motivation, less pressure
  2. More steps, less leaps (unless leaping is your thing!)
  3. More variety, less boredom
  4. More juicing, less time-consuming
  5. More improvement, less failing

5 Ways to get your 5 a day and don’t forget to integrate super foods into your healthy eating plan… Download our FREE Super foods list.

Live Healthily, Live Well!
YvonneB

Think yourself fit through the art of Visualisation

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Visualisation; no doubt you have heard the term before but what is itIf You Can Dream It and how does it work? Is it really possible to ‘think yourself fit’?

Well, here are a few people who would probably say yes if you asked them and going by their track record you might begin to believe there is something in it:

  • One of the most successful coaches in the history of NBA, Phil Jackson, used guided meditations for his players in order to improve their focus
  • Jonny Wilkinson, Former England rugby international fly-half, has used visualisation to mental prepare for games
  • From his youth days Tiger Woods has used internal imaging
  • Basketball star Michael Jordan has also accredited his success to visualising his goals
  • Jack Nicklaus believes his success has been down to practicing visualisation techniques

I don’t think the success of these individuals and their use of visualisation is a coincidence…

What is visualisation?
It is the practice of creating mental images of a desired result in your mind. It can be done by anyone and the results speak volumes.

If top athletes rely on it why can’t we? They weren’t always top athletes…

So, can you think yourself fit? YES YOU CAN! You can strengthen your body’s muscles through the thought process by imagining yourself going through the motions of achieving your desired outcome.

How can we be certain?
Apart from the stories of individuals, and there are many, research supports the power of visualisation.

Even as far back as 1800’s William James, a psychologist state that ‘every representation of a movement awakens in some degree the actual movement’. In other words whether you actually do the movement of just picture yourself doing it, the brain is activated in the same way; it doesn’t separate out reality from dream.

A study carried out by the Cleveland Clinic Foundation, Ohio, called ‘ From Mental Power to Muscle Power – gaining strength by using the mind’, demonstrated how visualisation can deliver positive results.

The basics of the study were as follows:

  • 30 volunteers were selected (young & healthy)
  • They were split into three groups
  • Two groups were taught how to use directed imaginary movement in as real a way as possible in their heads (finger and bicep movement)
  • The third group was the controlled group
  • Muscle strength was measured before, during and after the ‘imagined’ training sessions

The results speak for themselves!

In the two groups who used visualisation techniques:
Their finger strength increased by 35%
Their bicep strength increased by 13.5%

What actually happened?
The scientists concluded that the visualisation used in their research enhanced the signals, thus driving the muscles to a higher activation level and increasing strength.

Visualisation works because neural pathways are formed with each new experience we have. Crazy but true!

In conclusion
Whatever your health & fitness goals, you can double your efforts by thinking yourself fit in addition to taking positive actions to get fit. How cool is that!

Remember: ‘If you can dream it, you can achieve it!’ (Zig Ziglar)

To your mental & physical well-being,
YvonneB