Life Lessons From The World Of Sport

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One of the reasons I love the world of health & fitness is that it is so much more than about getting fit, physically & mentally. I had the pleasure of listening to the story of the amazing legendary UCLA Coach, John Wooden, a coach who taught essential life lessons to his team in the world of basketball.

pyramidthinkingsuccess

His pyramid of success lives on, encouraging, inspiring people inside and outside of sport and I wanted to share it here as a reminder to us all that we have unlimited potential if we are prepared to believe it, even before we see.

The key motto: Do the best YOU can.

If you give 100%, your 100% not anyone else’s, then you have given it all… 30-minute lesson you don’t want to miss… Watch, listen and learn!

Coach: The Life and Legacy of John R. Wooden

Live the life you were meant to, find a framework that means something to you and commit to living it every day.

Be your brilliant best!

Live Blissfully

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

I’ve Got Chills They’re Multiplying… Feed Your Cold

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Anyone old enough to remember Grease will recognize the first half of that title (oh, how I loved thatFlu film!) but I’m taking
a whole other approach with it!

Here in the UK winter is settling in nicely (thank you) and it is the time of year when colds, flu and all such nasty niggly viruses come out to play. Instead of (or as well as) visiting the bottle laden shelves of the chemist, here are a few tips to help get those viruses on the move.

First: What to Avoid

Cut down on foods that lead to inflammation. This includes things like refined carbohydrates, sugar, white flour or rice and saturated fats in butter (and animal fats, such as chicken skin).

Second: What will Help

Whole grains

Lean protein

Moderate amounts of healthy oils (ex. olive oil)

Fruit in moderation

Plenty of vegetables, herbs and spices

And a few other considerations

Shiitake, maitake and reishi Mushrooms are good for your immune system.

Garlic provides allicin, a natural chemical that fights bacteria and possibly viruses too.

Tangy citrus fruits are a great way to get vitamin C, a key antioxidant that supports your immune system. (Oranges & grapefruits are good as are the less tangy kiwi and strawberries).

Herbs and spices have been shown to kill germs. Rosemary, oregano, and thyme are other herbs that give you antioxidants.

Probiotics are “good” bacteria help keep your gut healthy and in turn are good for your overall immunity (found in some yogurts). Look for “live cultures” on the label.

Chicken soup helps fight inflammation. Warm liquids can soothe your sore throat and help relieve congestion.

Water – get your 8 glasses of water in!

In truth I have rarely been good at feeding colds, maybe because I don’t get them too often, but  I’ll refer to this short, simple list in future. What do you do to feed your cold/flu? Love to know! Please share your comments.

Hoping you get through the winter without any viruses!

One Life, Live It Well,

YvonneB

Reference: Webmd.com

Fact or Fiction? What To Look Out For On The Road To Better Health

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As a student of the Health Sciences Academy, I have the privilege Nutritionof accessing high end nutrition, fitness and well-being information.

On my scouting of their extensive library today I came across this great article and wanted to share it with you: Junk Science Blogs: 4 Signs You May Be Unknowingly Following One

Source: © The Health Sciences Academy. All Rights Reserved.

Read more: thehealthsciencesacademy.org/health-tips/junk-science/

Now I am a great believer in simplifying information in order to make it more digestible and accessible however this article highlights the dangers of oversimplifying, from ‘spinning’ information to drawing conclusions without all the facts.

A worthy read… You have been informed 🙂

Live Healthily, live happily,

YvonneB

C.R.A.P Food Versus Good Food

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Okay, C.R.A.P is not a word I would normally choose to open a Artificialblog post with but it serves a purpose here..

Getting right with food is easy if you have always been around good healthy food and it has become your norm. Or, if you are the type of person who decides on making a change and goes all out to attain it.

Unfortunately that is not the case for most people.

There is an awful lot of C.R.A.P food out there, easy to get, day or night and so it becomes the norm. It destroys peoples health whilst ‘tasting so good’ the demand goes up instead of down; even when the visible signs of its harm are clear to see.

This little poster & short blog post serves as a reminder that what we put into our bodies matters.

Eat less crap

Choose to live on the FOOD side; it’s what your body needs to function optimally! And remember:

illness

expensive

ingredientsBe healthy, live happy,

YvonneB

It’s Your Body, But Did You Know…

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We have this amazing machine called the body that we use day The Bodyin and day out (for better or for worse!) How is it then, that a lot of us do not know the workings of it or what it is truly capable of?

I am constantly learning about my physical & mental capabilities, it fascinates me and here are a few ‘did you know’ facts I picked up from The Health Sciences Academy that I’d like to share (although you might already know them!):

  • By standing up 3 hours a day you would burn an extra 30,000 calories per year
  • 30 minutes of bright morning light reduces your weight gain risk by up to 20%
  • Interrupting prolonged sitting with brief 2-minute breaks decreases cancer risk
  • You may eat 549 calories extra if you miss only 80 minutes of sleep
  • Your muscles are 70% water; and even your bones are a watery 31%
  • Your moving muscles pump fresh oxygen in the brain and trigger feel-good chemicals
  • Drinking 2 litres of water per day can raise your energy expenditure by 400 calories
  • Eating 7 portions of fruit & vegetables per day reduces your mortality risk by 42%
  • Immersing yourself in deep reading 6 minutes per day can reduce stress by 68%

And this list isn’t even scratching the surface! It provides a little insight into what makes us so amazing; something we often forget (or take for granted).

It’s your body, but did you know it was this amazing? Share a fact below…

To Your Health & Wellbeing,

YvonneB