We’re On The Move…

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A quick heads up to say the Yes You Can Challenge blog has now been blended with Being Your Best You – same owner, more posts!fit-1897614_1920

Please come and visit the newly updated blog. It’s a work in process but we’re getting there 🙂

Blissfully yours,

YvonneB

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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

Tennis – Hard Work & Dedication Pays Off

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Hi & Happy July to you!

This month’s blog is all about Wimbledon and I am Soooo happy. Andy Murray did it again, Serena Williams and Andy Murray wimbledon prize moneySerena Williams did it again and Heather Watson did it for the first time in the mixed doubles… Wimbledon Bliss! And to top it all our British wheelchair champs claimed their place in Wimbledon history too: Gordon Reid, Alfie Hewett and Jordanne Whiley. Just brilliant. Their hard work and dedication paid off.

It has been a pleasure to watch Andy Murray blossom into the consummate professional he is today. I felt so proud watching him handle that game on Sunday 10th July. He expressed emotion openly and he was focused; the perfect game. Serena, as is usually the case, played like a powerhouse. To have spent so many years at the top of her game is truly amazing and as a woman of sport she has got to be one of the best role models out there; congratulations.

I could go on and on about many of the players I watched but the underlying point is that with hard work (and I mean real hard work), a great team to support, motivate and kick your butt, alongside a developed talent or skill, dreams can come true. The question is how committed are most of us to go all out? What are we willing to risk? Who do we have in our corner?

These are important questions for all areas of our life. If we want to get fit, work alongside those who are doing the same or who have been there, done that. If we want to progress in a career or build a business, same rule applies; find the team, put in the work consistently and grab every challenge that takes us outside of our comfort zone so we can grow.

Don’t just dream it, do it!

YvonneB

The 7 Minute Workout… Are You Serious?

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As a gym rat and running enthusiast I have to say, working out for less than one hour has12well_physed-tmagArticle never felt like enough of a workout. I know that it’s not about the time, it’s the quality of the workout that really matters but we are constantly being told we need to be active for a minimum of 30 minutes every day just to maintain a relatively decent health.

So where did the 7-minute workout come from? And seriously, what can you achieve in 7 minutes?

The story of the 7-minute workout seems to have come out of The American College of Sports Science. It is a scientifically based high-intensity circuit training workout using body weight.  The approach combines aerobic and resistance training into a single exercise bout lasting approximately 7 minutes.

My Reality: Having tried and tested out the 7-minute workout for the past 2 weeks, doing workouts between 7 and 21 minutes long (1 – 3 circuits) I can honestly say I have achieved some decent results:

  1. Abs are beginning to appear again – thank you!!! It’s been a while and there is still some work to do but by combining this workout with my gym sessions and weekly runs the desired abs are on the horizon J
  2. My short distance runs feel easier. I am only running once or twice a week for 4-5 miles per run but my times have been faster with no effort to up the pace and I am pretty certain it’s that mix of explosive and strengthening work in the 7-minute workout that has had an impact.
  3. The 21-minute workout feels much harder than an hour in the gym – OMG! Although I opted for the HARD level I thought, being 21 minutes, it would be okay… mmmm, well, no point in doing it if I don’t challenge myself right? And I am saving time.

What I love most about this workout is:

  1. It’s free! You can download an app to your phone so no excuses. Take your kit and get the workout done – simple.
  2. I can fit in 7 minutes any day of the week and 21 minutes most. No more ‘I just couldn’t get to the gym’ syndrome.
  3. I can do it at home or, when I’m travelling, in my hotel room. No equipment required other than my trainers – sweet joy!

Highly recommended if you like to get more done in less time and highly recommended if you want to mix up your routine.

Check out some 7-minute workout app reviews at Narrato and the official 7-minute workout app by Johnson & Johnson.

Because I’m ‘Appy… Have fun, get fit!

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

It’s In The Bag!

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It’s in the bag! 3 months and 5 days before my 5Certificate0th I have completed my first (& to be honest, probably my last) marathon – Yay!

Sunday 26th April 2015, a wet and cold morning in London; perfect for the challenge ahead; Virgin Money London Marathon – 35th Anniversary.

Along with 38k+ other goal setters I had one vision in mind – simply to cross the finishing line.

The crowd were amazing, cheering energy into depleted IMG_20150427_163242muscles; it’s in those moment you realise the true power of people, the energy they give off.

23 miles, quadriceps in lock down, I had to get the mind to take over. Power walking to release some of the muscle tension followed by light running seemed to do the trick.Anything is possible

Finally I turned the corner into the mall, finishing line in view, and realised the hard work was over; awesome feeling.

And now I have a greater sense of the amazing fitness level elite athletes have to run marathons in less than 2.5 hours – respect!

As for me, one week off before I hit the running trail again.

Next fitness challenge… Insanity! It’ll be in the bag too!

Keep Giving, Keep Receiving!

YvonneB


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Keep On Running!

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The 26th of April is looming with the Virgin London Marathon ‎all Run3set and all I can tell myself is ‘keep on running’.

This will be my first marathon (hopefully not the last :)) and each day it draws closer I feel a little more anxious and excited; an interesting mix.

Having run the Nike Run To The Beat half marathon in 2013 I know to expect an electrifying atmosphere with lots of positive energy to bounce off of and I know that eventually the race will come to an end but the butterflies persist.

So I want to fix my mind on my ‘why’. Why have I taken this challenge on? There are a few reasons.

Firstly I had set this goal specifically for this year in celebration of my big birthday; turning 50. As someone with a history in health & fitness I wanted to commit to paying attention to my well-being, no matter my age, no excuses and fitness challenges ensure I deliver on that commitment.

Secondly I know these events are a great way to support charities I care about and whilst the charity I support regularly (Business against Poverty) is not listed for the marathon there are many other amazing causes that are and I have chosen Get Kids Going! To be mine. Why? Because they are working relentlessly to get and keep young people with disabilities in sports, creating champions to represent GB in major sporting events across the globe and if you watched any of the Paralympics of 2012 you know why this is important work and how supporting them can make a difference.

Paying it forward is one of my 7 business principles and that means ‘doing’, leading by example, not just talking a good talk. If I’m going to spend time encouraging others to get out of their comfort zones, to get comfortable with being uncomfortable, best I lead the way 🙂

Finally it’s about community, being part of something much bigger than me. When we act as a community we can achieve more, make bigger changes and impact our world in mighty shifts. I am looking forward to the camaraderie, the opportunity to support and be supported, to have fun and even shed a tear… I’m pretty certain it will be an emotional experience for many.

So, with my mind now fixed firmly on my why, regardless of the butterflies, no matter how uncomfortable the challenge, I commit to keep on running!

And if you’d like to show your support do any one or all of these things:

1. Watch my fundraising video & make your donation for the great work at Get Kids Going!

2. Come and cheer all the participants on! The cheer points for the Get Kids Going team are at miles 13.5 & 22 on ‘The Highway’ and 26 mile on ‘Birdcage Walk’.

3. Wait to drag me over the finishing line! I’m not sure how long it’ll take but a stretcher and a bottle of red wine will gain my lifelong friendship 🙂

A HUGE thank you to those who have already shown their support:

Andy Bottrill at Admiral Cleaning Supplies, Michelle Margaret-Marques of Manor Grove Spa, Richard & Lyn Botwood, Alan I, Nicky, Alleyne & Gayle of Bourne & Bargery, Jerry Walsingham of MBE Bath, Barry & Kay of Venture Funding Hub, Adrian Chase, Kate Shakespeare of Somer Valley Enterprise Park, Bunmi Phillips, Ronke Phillips, Cheryl Carver & Joan.

‎And to those who have pledged to support & rally round on my behalf – thank you!

Live Blissfully,
YvonneB‎