The Great Excuse… “I Didn’t Feel Like It”

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When you think there is nothing left in the fuel tank, go one more round! I got up this morning and was due to go for a run (only 3 miles) but ‘didn’t feel like it’. How many times has that stopped you from doing something; how you feel?

Then I asked myself a simple question – so what? Going for my run has nothing to do with what I feel like doing and more about doing what I want to do to get the health & fitness benefits I desire. What’s more important; the great excuse ‘I didn’t feel like it’ or my health? Easy win!

Dressed, trainers on, headset in place and off I went. It was a slow start, I could feel the emotional resistance but I kept pushing until eventually, one mile in, it felt comfortable. I had pushed through the barrier and was now entering ‘happy’ land. You see, there was no valid reason for me not to run, it was just a ‘feeling’. By simply questioning the feeling and its validity I could make a firm decision that was aligned with my health goals…

Just because the emotional tank says ‘no’ or you ‘feel’ like you’re on empty, you don’t have to stop. Sometimes you must dig deeper and push through the barrier to test your mental and physical capabilities because they are usually far greater than you ‘feel’ they are.

Boom! Lean in and ‘just do it’!

One Life, Live It Well

YvonneB

And The Fitness Guru of 2016 Is…

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Pokémon!! Can you believe it?

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Picture: Getty Images/Metro

Not only is Pokémon smashing app sales it is also getting people off their couches, away from the TV screen and onto the streets.

And it would appear Pokémon has been transformational for some. Take Sam Clark for instance, he claims to have lost more than 12 kilos. Hitting the streets to catch the 142 Pokémon creatures got Sam walking some 141 miles over 20 days. That’s some going; apparently the equivalent of 5 marathons!

Now, that might just be one guy’s lucky story but other stories are popping up. And let’s look at the facts about this amazing fitness guru’s ability to mobilise a crowd:

On the first day of the apps release 3 million active users were recorded in U.S and on July 12th 21 million daily active users were recorded; I’m pretty certain no other fitness company has matched that J

And on a global scale, by July 15, approximately 1.3 million people were playing the game in the Netherlands even though the app had not been officially released in the country! On Japan’s release date more than 10 million people downloaded the game (including 1.3 million in the first three hours) and by 26th July, the intelligence system estimated the game had been downloaded 75 million times worldwide. Nice numbers!

Pokémon is being seen as a fun interactive ‘active’ game and it is making its way into people’s fitness regime. I must confess, it is not for me but if it helps people get moving then I tip my hat to it. And, of course, if Pokémon is your thing you can travel and explore the world, much less your country, catching Pokémon; it is an international sport (hopefully not a 2020 Olympics event though!)

But beware ye ‘non Pokémon players’. There is a real chance you might get trampled by the crowd. I have already had a near miss with a Pokémon hunting cyclist who, in his haste, nearly rode over me on the pavement. He did stop to apologise… very briefly! And that’s even with this warning from Pokémon:

For safety’s sake, never play Pokémon GO when you’re on your bike, driving a car, riding a hoverboard, or anything else where you should be paying attention, and of course never wander away from your parents or your group to catch a Pokémon.

Not sure if that will be warning enough but whatever happens 2016 Fitness Guru of the year has to go to Pokémon… Unless of course you can beat those stats!

Go Pokémon Go!

YvonneB

Power Up Your Fitness Mindset With These 3 Steps

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I’ve been back in the gym for a couple of months and so glad to be in the habit again. My Mental Fitnessrunning has taken a bit of a back seat but I’ll get the balance soon enough.

As I prepare to get back into a fit state I focus as much on building my fitness mindset as I do on creating my ideal workout.

What does a fitness mindset look like?

  1. Visual Preparation: depending on what you are working towards, have some images as a reference point to stimulate you. Using imagery to guide your workout is incredibly powerful. I have a portfolio of photos taken 18 years ago when I was competing in fitness figure shows that I like to flick through. They remind me of what I have achieved and help me focus on what more is possible. Even if you do not have photos, you can use your imagination. Picture yourself performing the exercises you intend to do or the end result you want. You can read more about this technique in detail with Dr John Rusin.
  2. Motivation: even though the photos are a good source of inspiration and help with the focus I like to reinforce them with audio. I was spending quite a bit of time searching YouTube for motivational videos to watch/listen to but have since found the perfect resource at Pre-workout TV; someone did all the hard work of pulling a list of great motivational videos together!
  3. Music: music really does it for me. Not only does it have the power to lift any mood, research has shown that it can aid pain by relaxing the body as well as improve your workout. I walk to the gym, maximising the time by listening to high energy music and walking at an energetic pace that prepares me for the workout ahead.

Mindset is as important as the physical activity itself; I fully understood that when running the London Marathon last year. My mind definitely got me over the finishing line!

What do you do to prepare yourself mentally for your workouts? Sharing is caring…

Fab Fit & Healthy

YvonneB

P.S: A recommended site for great tips and motivation is Breaking Muscle

Eat To Sleep…

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What most people wouldn’t do for a good night’s sleep!Dine Well

As a pretty solid sleeper myself I really empathize with people who struggle to sleep because on the rare occasion I have had what I would describe as sleep deprivation I have been moody, unfocused and in need of sugar fixes (or at least that’s what I told myself!)

So, how does poor sleep affect your eating habits?

It’s likely to increase your food intakeOn the rare occasion I have struggled to sleep eating has been a favourite way to pass the time. And a study carried out by the Mayo Clinic in 2012 found that those individuals who didn’t get enough sleep consumed approximately 549 calories more per day.

Late night snacks could become your normHere’s the thing, when you are losing sleep you are likely to feel more tired. If you feel more tired you’ll probably want to exercise less and eat more. Late night snacks might become a habit you don’t want so think before you eat.

The types of food you crave are unlikely to be good quality – Never having lost sleep have I thought ‘I’ll just go and get me a salad’. No, not a chance! Chocolate, crisps and all things sweet (loaded with calories & fat) tend to be the food of choice. Read ‘How sleep deprivation makes us want to eat fat

Poor quality food equates to poor nourishment – Ultimately adding up the results above also means you are likely to deprive your body of the food types it needs to repair, recover and function well.

Okay, that’s all a bit doom and gloom so lets think about what can be done to aid sleep. Here are some fab food tips taken from ‘Foods that help you sleep’ slideshow that could help:

Walnuts are a good source of tryptophan. It is a sleep-enhancing amino acid that helps make serotonin and melatonin, the hormone that sets your sleep-wake cycles. Also walnuts contain their own source of melatonin, which may help you fall asleep faster.

Cheese and crackers – one of my favourites! Calcium helps the brain use the tryptophan found in dairy to manufacture sleep-triggering melatonin.

Lettuce – it contains lactucarium, which has sedative property and affects the brain in a similar way to opium (yikes; is that a good thing??!)

Fish high in vitamin B6 – required by your body to make melatonin and serotonin (pistachios & raw garlic are also great sources of B6).

White rice – it has a high glycemic index (a number associated with a particular type of food that indicates the food’s effect on a person’s blood sugar level), so eating it will cut the time it takes you to fall asleep, according to an Australian study.

Chamomile Tea – According to researchers, chamomile tea is associated with an increase of glycine, a chemical that relaxes nerves and muscles and acts like a mild sedative.

Honey – A spoonful before bed (or with chamomile tea) could give you a more restful sleep. Key takeaway here; eat better food to aid sleep in the first instance and should you have a poor night’s sleep be aware of what you are eating.

Don’t let bad habits set in… Eat to sleep.

One health, live it well!

YvonneB