Three Months Remaining

Tomorrow marks the last quarter of 2019.

What resolutions did you set on 1st January 2019?  How far have you got in working towards them?

Hopefully you’ve made progress and are closer to those goals than you were 9 months ago.

But perhaps not-perhaps your resolve slipped away a bit along the way and you feel like you’re back at square one, no further forward than you were.

Have you already said sod it, 2019 wasn’t my year, I will start again in 2020?

Today I just want to note that however 2019 has gone for you so far you still have three months left in the year- that’s 25% of the year still to go.

You can do a lot in three months.  You can make a start on working toward whatever your New Year Resolution was on 1st January 2019 and you could be 92 days closer to reaching that goal that if you chose to start again next year.

You could even have a fresh look at your goals, because what you wanted then might not be what you want now, and then get started on those goals.

Point is you don’t need to start on January 1st, you don’t need to start on a Monday, you don’t need to start at the perfect moment or when you’ve got a ‘clear run at It’ or are in ‘the right place’ .

You just need to start with something small today.

You could do nothing until 1st January or you could do 92 small things between now and then and b 92 steps closer to your goal.

Supporting Local Businesses

I know this is a food and fitness blog but as someone who themselves makes money being self employed I also like to try and support other small businesses.

Between that and Christmas coming up I wanted to spend today’s blog introducing you to my friend’s company Hamperoo.

If you are looking for a unique gift for any occasion have a chat with Charlotte and she can create either a pre-designed or a personalised hamper to match the recipient and your price range, and with lots of hampers around the £25 (and less) mark you can get a brilliant gift for a purse friendly price.  Hamperoo can also deliver to anywhere in the UK with very reasonable postage and packaging prices.

From birthday hampers, pamper hampers, new baby hampers, children’s hampers (Toy Story, LOL dolls…), halloween gifts, Mrs Hinch hampers (this one confuses me but some people seem to like it) Christmas hampers, Christmas Eve hampers, Elf on the Shelf hampers – the beauty of being able to chat directly to the business owner is that the only restriction to the type of hamper you can create is your imagination.

Check out some of the hampers people have already bought below and follow Hamperoo here.

Hamperoo is now taking pre-orders for Christmas (and it’s probably time you start thinking about Christmas right!?). You can contact them via their Facebook page.

Supporting a local business doesn’t just help that person (over the big shops and companies) it also allows you to give a gift that not just anyone could buy so if you are stuck for a gift do give Charlotte a shout.  She is the person who once announced that she wished she could learn to like eggs and asked me if I still did that strange thing on my lunch breaks (that strange thing being exercise) so you’re always guaranteed a good bit of banter with her as you plan you gift out!

Walk, Phone or Email?

Really quick blog today (am currently dying of man flu so no energy to write until this evening).

I wanted to write about an observation I overheard at work today.

One of my colleagues, whenever he wants to speak to someone, gets up and goes to find them rather than picking up the phone.

Going and speaking to someone rather than emailing or calling can seem odd in many offices but in terms of upping your NEAT it’s such a simple yet effective habit to create.

Each time you get up and go and speak to that person in accounts when you’ve got a query rather than emailing them you increase your step count and make yourself move more often without even noticing.

Think about the people you know who you consider fit and healthy  –  the chances are they don’t just go to the gym, they probably move around a lot in general.  Walking to work instead of driving, taking the stairs, always being the one to get up and make the tea.  Movement is a habit and once you get into that habit it’s easy to keep up.

Yesterday was National Fitness Day and there was lots of encouragement to start a new class or go to the gym but you could improve your health just a little by making one small change to your day right now that gets your moving that little bit more.

I Hate Mornings

I really hate getting up early.

I do it, I teach at 7 am three days a week and then start work early the other two days.  Even on a Saturday I have a class at 9 am so don’t get a massive lie in.  But I hate it.  Sunday is the only day I can get up when I want and on that day I tend to lie in until around 9, 10 even 11am.

This really isn’t what sleep people advise as a good sleep habit.

Sleeping in longer on Sunday as a way of ‘catching up’ on sleep means that I find it harder to switch off at a decent time on Sunday night which then makes me groggy on Monday morning.  Getting up at the time needed for my day’s diary rather than at a set time each day means I don’t find getting up a habit and it pains me (it really does).

I actually know that I’d be better off getting up at 5 am even on days I don’t need to and letting my body clock settle at this, I could after all always nap at some point in the day if needed (at the weekend at least!) and I would probably find going to sleep at the same time each night easier if I did this too.

This is one of the things I’m working on – having a set morning and evening routine.  It’s tough when you work long hours as you need to find things in of an evening and the urge to snooze the alarm is strong of a morning!  I’ve got a list of strategies to help me get into the habit and am getting it right more often than I used to, albeit with a lot of slip ups.  That’s to be expected though – I know changing and creating habits doesn’t happen overnight.  I know that as you create habits progress isn’t often linear and you often have set backs along the way.

Three things.

First, try to go to bed and get up at the same time every day.  This will help the quality of your sleep long term and make getting up and getting to sleep easier.

Second, knowing what you need to do doesn’t make it easy.  Knowledge is all well and good but it is the application of that knowledge that makes the difference.  If you know what you need to do but are still struggling find someone to help you apply that knowledge- coaching and support doesn’t have to only be for those who aren’t sure where to start.

Three, don’t be put off if you don’t manage to hit your new goals straight away.  It might take several attempts to get something right or you may make progress and then hit a road block and need to get moving again.  That’s a normal part of change and not letting that make you feel like you’ve failed is the key to getting past it and creating that change.

In the News

Two things in the news over the last week you may have read about.

The Fat Shaming PT and Instagram banning the advertising of content that “makes a miraculous claim about certain diet or weight loss products, and is linked to a commercial offer such as a discount code”.

Thankfully the general reaction from most people demonstrates the overriding belief withing the fitness industry that fat shaming isn’t ok.  Most fitness professionals are both welcoming and understanding to people from all walks of life, backgrounds and whatever their previous experience of fitness and nutrition may be.  You could argue this should be a given- let’s be real people who need help with exercise and food are the PTs ideal clients right?  Therefore it stands to reason that understanding the obstacles (be it medical, mindset or education based) involved when creating healthy habits and understanding their effect and how to overcome them should be a key skill for any fit pro.  Of course there are some people who fail to see this.  These people are known as dicks and the less airtime or exposure they are given the better in my opinion.

The banning of the advertising of diet ‘miracles’ is an undoubtedly positive thing.

As a fitness professional you can look at these paid ads by minor celebrities with no fitness qualifications and dismiss them as ridiculous.

But if you think you have wright to lose and see something that claims it will help you do this with minimal work or effort the chances are you’ll be tempted.  The fact they are advertised by people you may know add strength to the claim.

The cold truth is given the choice to listen to a semi famous person you’ve heard of tell you drinking this tea every morning will help you lose weight will often win out over that unknown PT on your instagram feed telling you that you’ll actually have to take some bog standard boring action and change your habits.  That costs less but will take longer and seems a bit like hard work and we are all pretty used to being able buy anything we want and get it the next day.

When these products are given less exposure people will have to go and look for them more actively – and if your willing to actively research a solution to your problem you’re more likely to be willing to  actually work to fix it, which means you’re more likely to actually find a healthy sustainable solution.

This week has shown there are many issues within the fitness industry but also that there are positive moves being made all the time to remove some of the bullshit.

 

 

Why I Run

Over recent years I’ve entered a lot of races.  10k, half marathons , even a marathon.  People always ask why.  There is one simple answer.

For the goodie bag.

That’s partly a joke – I like the support from the crowd and the variety in the route which makes running a long distance more palatable than just plodding down the same cycle route or park that I normally run in.

But essentially getting some food and a t shirt at the end is an incentive for me (want to be my friend- I’m very food motivated)!

I have a friend who literally runs for medals- she picks races based on what the medals are like!

I have another friend who does endurance events almost purely just to see how far they can push themselves.

In all our cases the event itself, location, the time we might get, our likely finishing place are almost irrelevant factors in our decision to take part.

Our motivation for doing incredibly challenging things doesn’t always have to be a story worthy of it’s own background music on a Britain’s Got Talent audition.

Do you struggle to set yourself a fitness goal?  Is that because you can’t think of that thing that sets your soul on fire and when people ask you about it you can give a long inspirational speech about how an angel came to you one night and told you that you were destined to do this thing?  Do you have something you’d quite like to try for whatever reason but that reason seems a bit superficial, silly even?

I run for goodie bags.  You can do literally anything you want for any reason you want!

Sleep Struggles

Recently I traveled to Scotland from Manchester twice in four days.  14 hours on trains in total with two 3am wake ups.  In between I was obviously in Scotland for specific events so was busy all day meaning I got very little rest across the week.  That week I didn’t train.  Now to be transparent I had also been ill in the run up to these trips and was still poorly during them so the travelling in itself wasn’t the only reason for my lack of training – one day I really could barely move so wouldn’t have been able to train regardless!  Had I been healthy however I can say with confidence that I probably still wouldn’t have trained because across the week these two journeys meant I didn’t get as much sleep as normal, my sleep patterns were disrupted and the travel made me more fatigued than normal.

Disrupted sleep patterns and lack of sleep over time can affect your training regime.

Chances are when you’re tired (to be differentiated with fatigued because you are ill) you will still manage to get through work and all the absolute essential tasks but training will often be one of the first things to be dropped.  If you do manage to get to the gym the chances of a positive training session are less likely.

Enough sleep and a regular sleep routine are essential to a strong training routine.

Studies with groups of athletes have found that when test subjects increased the amount of sleep they had over a three week period the subjects saw marked improvement in performance (speed for example), endurance levels, lower heartrates during exercise and a reported feeling of having had a better workout.

If you flip this study it is reasonable to conclude therefore that lack of, or poor quality seep could have the opposite effect.  If nothing else having less energy is likely to mean you have less to give when your train and so have a lower intensity workout.

In addition rest allows your body time to recover from workouts and aids muscle repair and growth.  A lack of sleep has also been found to be linked with increased cravings and increased appetite therefore your diet may be start to be affected by poor sleep patterns over a long period of time.

Some weeks a disrupted sleep pattern can’t be helped and short term a week of less sleep will have limited impact on you and your training but it’s useful to be have good habits most of the time  surrounding your sleep (Doctors call this sleep hygiene).

Try to go to bed around the same time every night / wake up at the same time each morning

Studies suggest that having a regular bed time ad wake up time assist in a good night sleep.

Have a night time routine

A set routine sends signals to your brain that it’s time to start switching off ready for sleep, meaning you may find it easier to get to sleep once you get into bed.

Turn off electronic devices

Not looking at the bright lights of your phone / the TV for about an hour before bed will help your brain wind down ready for sleep.

Track your sleep

There are free apps which will monitor your sleep cycles and help you wake up at the best time within a sleep cycle as close to when you need to get up as possible.  This can make you feel much better rested than a sharp alarm first thing does.

Track your habits

Keeping a track of when you last had coffee before bed, exercised before bed, your mood and then how you slept can help you identify patterns and establish whether a specific action negatively affects your sleep, allowing you to make adjustments to improve your sleep.

Don’t make up for lost sleep

It’s tempting to have a lie in to make up for some short night sleep in the week but this has been shown to make you feel worse longer term.  A nap in the day may be more beneficial than having a long lie in.