World Mental Health Day 2019

 

World Mental Health Day this year is focusing on suicide prevention, there’s some useful downloads on their website about this topic for a variety of situations and it’s worth a read (website link below).

https://www.who.int/news-room/events/detail/2019/10/10/default-calendar/world-mental-health-day-2019-focus-on-suicide-prevention

There are two school’s of thought with ‘days’- mental health, women’s day and so on.  Yes – in an ideal world we wouldn’t need specific days to remind people are inequalities and reduce stigma.  We don’t live in an ideal world though and what these days do is start conversations – some of those conversations may well be forgotten tomorrow sadly, but for some the onslaught of coverage on one day could set in motion the impetus to make a change- either for someone specifically affected or in making someone more mindful.

There’s so much that I could write about today- from personal experience but I’ll limit this blog to three brief things I think worthy of being mindful of if you know someone who is currently struggling with any mental health condition.

One

It can be frustrating for those around someone who is struggling with depression, anxiety, suicidal thoughts.  Often you try and help and feel like you’re being met with resistance at every turn.  These illnesses are not logical though and as well meaning as your advice may be you might not get the reaction you hope for.  You can offer the most practical and solid advice in how someone might feel better but self care is hard when you are really ill and even though it’s the thing that will help it can feel practically impossible to do.  As frustrating as that may be for you believe me the person affected will be equally, probably more frustrated and knowing those around them are frustrated can just add to the difficulty of climbing out of a hole.

If you know someone who is struggling, be there for them, offer an ear, even offer advice, but accept you can’t fix it and you may feel like you repeat yourself a million times before anything lands.  Don’t take that personally – you being there is probably helping even if it feels like it isn’t.  If someone is suicidal, as much of an impact and stress that will place on you and others around them- remember the stress they feel to get to that point is far greater- frustration and anger are normal and understandable responses but when people get ill they aren’t doing it to piss people off or make life hard for others, get time off work or get attention.

Two

From my own experience when I went back to work after being off for a long time due to mental health issues I found it really hard and one reason for this was there was no understanding of mental illness in the way there would be for a physical illness.  The procedures in place just didn’t work for managing what was wrong with me.  I’m lucky I have a good manager who took time to listen to me and understand and that helped me settle back in, but at first it was really hard because I felt like I was having to fight against a system at a time when I really didn’t have the capacity to do so.  It took me to bite the bullet ask for a conversation and try and explain.

You can understand in situations like this how so many people fall between the gaps and end up unemployed, isolated and feeling like there’s no way out.  It’s easy to drop out the system (if you stop going to the doctors because you really just can’t face anything they don’t chase you up for instance), you can have to jump through hoops to get help but often have no motivation to do so.  You actually have to fight to get help (or have someone fight for you) and often you just can’t when your ill.  You may lose your job because your company doesn’t recognise mental illness as a genuine illness and not have the capacity to fight that.

These situations could be improved with education.  I don’t just mean companies educating their staff to understand mental illness, I mean in some cases companies themselves need to understand better how mental illness can affect staff and how best to handle it at a variety of stages- both preventative measures, catching signs of problems early on and dealing with the aftermath of serious issues.

Three

Today is about making people aware of the importance of mental health, of being open about discussing it- because more people than you would ever anticipate will be affected to varying degrees over their lifetime.  Being aware everyday is important though.  If you notice that a friend or a colleague doesn’t seem quite right you haven’t got to have a conversation with them if you don’t feel comfortable.  It might be mentioning your concern to someone closer to them who could check in on them.  But equally it could be dropping them a message or calling them for a chat, inviting them for a coffee or lunch, anything to connect with them.  You know that thing we call being nice, letting people know they have people around them.  On a day to day individual basis that can be the thing that makes the difference, and because you never really know how much people are struggling making not being a dick a general life rule is probably the best way to help others maintain good mental health, not least because you never know what sort of things could affect someones so something you say in passing which means nothing to you could affect that person for hours even days after.

Sleep

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Sleep is so important to our heath for a variety of reasons, but I’ve often found that people who train a lot tend to struggle getting to sleep. staying asleep and feeling like they have had a good quality sleep on a regular basis.

I recently did a podcast in relation to this topic where i delve into a bit more depth into some practical solutions for dealing with this.

Heather’s Podcast

 

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!

The Point Here Is Right At The End

The number of views and amount of feedback I’ve had from recent blogs has made me smile.  What started as a personal blog, which I pretty much assumed nobody would ever read 18 months ago has turned into a blog that has over 250 regular followers and has been viewed almost 6,000 times.  Those figures might not be impressive in comparison to many blogs, but from my initial goal of just writing stuff for me to that is a big personal leap.  My more recent personal venture is a spin of podcast.  On episode 2 I’ve so far had a total of 36 listens from 18 people (for those who listens in installments it’s true I’m best in small doses!).  Those numbers again, aren’t going to break any records, but I’m really happy with them.

I was talking with a friend about a specific comment form I’d received on my blog last night which had been rather positive, and they said this.

“That comment wouldn’t have happened if you hadn’t written the 50 odd blog posts before that one.”

I read a similar comment from the online PT James Smith recently about his daily emails – which for a long time didn’t generate him one single sale, but he persisted with the regardless (and I bet he’s glad he did now).

And that’s what today’s post is about.

My first couple of blog posts were read by nobody, unless you count the handful of people I’d made follow me and read.

The next handful of blogs were read by nobody again.

Eventually after a few more posts someone outside the group of people I forced to read them read one.

The numbers stayed at the audience of one for a while.  Then it became two, then three.

For months and months and months I wrote blog after blog for an audience that didn’t make double digits.

But I carried on writing.  They make me no money.  It’s purely a labour of love.  I actually enjoyed writing them and I was happy if one person read and found it useful or read and enjoyed.  The focus of the blogs changed from online diary to aiming to provide some use to the handful of readers I had.  I probably got better at writing and better at picking topics, the first few times you do anything are normally a bit rubbish.

One day I looked and I had close to a hundred followers.  From there growth sped up.  From there people started to interact.  What the blog is now is more than I aspired for it to be.

But if I had stopped writing after the first few posts because nobody ever read them it wouldn’t now be the project it is.  I had to keep writing to an imaginary audience in order to get a real audience.  That’s why I will persist with the podcast, as that audience of 18 may not put me on the apple top ten list, but if I stop because of that I’ve no chance of growing my audience, if I continue, it will take time but if I work hard it could well grow.

Of course it helps that I’m passionate about my topic.  Sticking with something you care about is a hell of a lot easier that grafting at something you don’t feel a fire for.

Your fitness goals are like this.  Well in fact all your goals are like this, but this I a fitness based blog so let’s focus on this.  When you start going to the gym will you be able to lift well, will you be able to lift heavy?  On day one – nope, day two- nope, day three- sorry still nope.

Now if you give up because you’re clearly just crap at this you will remain as you are forever.

But, if you keep going eventually you will see improvement.  That may take days, it may take weeks, it may take months.  The improvement will probably hit you in the face out of the blue- you won’t have seen it coming, but at that point you can look back at all the gym sessions where you felt no progress was being made and know that those sessions were the foundation your success is built on.

But it’s like I said about my blog.  The time it took to grow didn’t matter because I liked writing anyway- people actually reading them is a really nice bonus.

So you want to find something that you enjoy.  If lifting fills you with dread try a class, if you hate running but love swimming why would you buy those running trainers?  Because if you can embrace the times when you start out and aren’t amazing you will improve without even noticing it because you’re just enjoying what your doing.

I think James Smith called it “Falling in Love with the Process”.  If you can do that it makes personal growth a fair bit easier.

And if you can’t do that, well then simply don’t give up when things don’t happen for you straight away, because you aren’t a toddler and throwing a tantrum won’t get you results, consistency and sticking to something may well do.

5 Reasons Group Ex Instructors should consider signing up to Jump 4.2

Hello!

So today’s blog is actually a video. If you follow my blog you know I’ve been blogging about my progress on the fitness nutrition and mindset programme Jump 4.2. This is a bit of a follow up to that where I explain 5 reasons why any group ex instructors or regular participants who train a lot but aren’t getting the results they want should consider doing Jump.

I’m not your traditional advert for a fitness programme. I haven’t had a massive physical transformation in 8 weeks – I haven’t developed a six-pack. What I have gained from working with Ricky is a healthy relationship with food, my training and my own head. I can have weeks where I eat too much and don’t train of course, but now I can deal with them – they don’t derail my progress or make me feel like I need to start again. I know what I can achieve if I want to get super lean, equally I know where my happy place is where I’m fit, healthy and able to enjoy life.

I think that’s what most of us really want. Most of us don’t want to give up cake and cocktails or spend hours in the gym in exchange for abs- we just want to feel good whilst still enjoying our favourite indulgences. If that’s you then I’m the proof that Jump 4.2 works – I’m the most boring yet honest advertisement going!

The last intake in 2019 opens on 1st September. If you are interested and have any questions you can contact me on instagram DM @heather.sherwood or Ricky Long @rickylong42 or @jump4.2.

I have a couple of discount codes for 15% off – if you would like to sign up with a discount drop me a message.

Anyway – here’s my video!

Jump 4.2 Video

Social Media, Mental Health and Living Your Best Life

Social Media isn’t reality, did you know that?

It feels like recently there has been a lot of acknowledgement that people tend to post a ‘best of’ of their lives of Instagram and Facebook- nights out, impressive meals, pretty hotels etc. and that can sometimes make us feel bad about our own lives; that we are perhaps not exciting enough, successful enough, interesting enough.

More people now, possibly in response to this, post more mundane / normal things on Social Media (if you want to know what I’ve eaten at any given time check my Instagram stories and there will be a not very attractive meal that may or may not have some nutritional value to it but to be honest is likely to involve cake, because I’m a fitness instructor and like to fuel my body with foods that provide it with value but I also really really like cake).  That’s good right- fewer perfect lives and more normality will make people feel less disheartened?

But actually does it?  Is my account any different from someone living their best life?  I would say my social media is reasonably warts and all, I post the days I eat the food I planned but I equally post the unplanned cake and chocolate.  I post pictures on nights or days out but my Twitter account, which is basically a tool for complaining to Northern Rail about their ever worsening service, demonstrates that my daily commute is far from glamorous and my days are simply long most of the time.  Yet even I unwittingly self ‘airbrush’ my own life.  In what ways?  Well, obviously not everything I do or eat gets posted, so I might not specifically hold back certain things and post others, but what I do post can’t totally reflect my day or who I’ve seen / spoken to or how I feel (I’m a historian by degree and we will tell you that all historical accounts are subjective so this isn’t something new with the advent of Facebook).  If I’m feeling a bit anxious or down for whatever reason I’m a lot less likely to post anything, so it’s not that I always feel OK and sarcastic as my accounts may suggest, just that my response to not feeling on top form is to withdraw a little rather than tell the world.  So even if you follow people who are pretty open and honest you still don’t see everything.

This make me sound like I’m not keen on Social Media but that isn’t the case at all.  I use many forms frequently and find the positives outweigh the negatives for me personally most days.  But nothing is cut and dry.

Social Media allows fitness professionals to talk to people openly beyond the clients in their gym and there are many excellent fitness professionals, both well known on Social Media and those only known more locally, who provide great insights to people for free.  This can potentially then encourage someone to go and seek out more advice and make huge strides in their fitness journey.  Equally, advice and posts could be misunderstood or someone could take advice that was meant for a different demographic to them and not get the results they want.  So positives yes, but we also need to be careful about what we say and promote.

Social Media can connect people who would otherwise not have met and provide opportunities to get advice and mentorship from such people and allows businesses to connect with clients on a more human level.  Equally it can cause debates and misunderstandings as people don’t know each other to understand why they have those opinions or view points because their situations are different. It often appears easier to argue with someone you never have to see and that can create an environment where people feel more able to say things they wouldn’t in person.

Social Media has opened up conversations around mental health.  Now I’m still a little dubious about this.  I like how people feel more comfortable talking about it.  I am less keen on how sometimes when people do post things about their own mental health they can be met with well meaning but not necessarily helpful reactions.  It’s tough to know whats really going on behind even the most honest of status.  I think being aware of the emotions of the people we talk to daily is a better way to show support to others.  Watching out for the signs that suggest that someone is maybe a bit stressed or anxious is possibly going to be more helpful on a realistic level.  However well meaning, we aren’t doctors or health care professionals and whilst listening to people express their feelings on Social Media can help both break down barriers and make the person in question feel heard / better understood, it also encourages us to offer advice – which might end up being helpful but equally could not be. Our feedback could end up being harmful to the person posting. Nonetheless the reduction in stigma surrounding mental health issues is a positive thing.

Social Media can help keep you motivated.  I know of many social media accounts which responsibly promote building a healthy mindset and teach hacks and systems which allow you to approach life’s challenges and which don’t try and fix whether you are ‘happy’ or not (if you are interested I can direct you to some people). Equally however there are well meaning posts that show a happy picture and a quote about only wanting to deal with positive vibes.  Those posts are probably normally quite personal to that individual and reflect what they are feeling at that moment and are not a dig at others.  Yet I sometimes feel they could have a negative effect on people who maybe at that point do not feel positive.  Because let’s acknowledge that depression means you don’t always feel positive but that this doesn’t mean you are a ‘negative’ person.  In reality we all have days when we don’t feel 100% positive and that doesn’t make us negative people.  Sometimes we don’t need to be told to be more positive we just need to be able to vent or have a rant and clear out our mind / work though our thoughts. When we post on social media we don’t always think how our words could be interpreted by others, nor can we be held responsible for how someone else takes our words of course – this is just another one of the double edged swords of the medium.

Like real life, Social Media isn’t all great and isn’t all bad – it’s messy and can be viewed differently day by day.  So in reality how we respond to anything whether it be something showing someone’s ‘best life’ or someone posting something real and honest is going to depend on how we feel ourselves that day and on any given day the same post could be viewed as inspirational and motivational or equally something which makes you feel a bit shit. That’s our internal reflection of what we see more than what is actually posted.

So yes, sometimes accounts may only show the best bits, but I think all accounts however honest and real can affect people in different ways regardless iof intention.

How do we deal with that, because for a lot of us, Social Media is a part of life and just dropping out isn’t necessarily an option we want?

Well in part I think just acknowledging that Social Media is always a life through a filter or a censored opinion – even when we think it’s totally real- it’s just not possible to be 100% real via a computer / phone or photo, even when you try. I go back to history as my example, as a historian all sources are tainted by subjectiveness – be they propaganda materials or diaries and personal testimony.  

Some people are more honest and open in how they use Social Media though so you could look to pick people to follow who match with your values and make you feel better / empowered rather than crap – people who will talk to you, respond to questions with honest answers.  If there are people on your feed on any site who make you feel rubbish you can remove them or mute them (because you may not be able to remove your mums neighbour three doors down without causing awkwardness in the supermarket).

If we choose to use Social Media for positive it can be a great addition to our life, it just needs to be something that we are aware of how it affects us and react accordingly to that. That means breaks when needed and setting boundaries that work for us (because everyone’s limit will be different).

Beyond that, I believe working on our own emotions and head space is a really important thing. How we train, eat, feel can be impacted by Social Media only so much when we are in the best place we can be at the time. How often does a post trigger you into a mood on a bad day but on a good day you’d find the same thing funny? That is why when I don’t feel so great I spend less time talking on Social Media. It is also why I haven’t just invested time and money into my physical well being but I also work with a trainer on my mindset as well – our wellness is a much more rounded package than just our bodies.

For me systems and creating habits in the real world, which help me respond differently to triggers than I used to is the key to then feeling healthy towards what I see on Social Media (and beyond).

This blog started as one thing and then sort of meandered elsewhere so apologies for the random nature of what has essentially been a mind dump on how I feel about Social Media and mental health, but as I said I have systems in place that help me process my own thoughts and sometimes this blog ends up being one of them … so here it is a very public social media style way of considering social media.

Also – sometimes we just do nice things and want to post them for people to see. So as reflective as I have been sometimes we really just had a nice holiday and want to share!

Would love to hear your thoughts – whether you agree of disagree!

What Should I Wear To The Gym?

Simple answer.

Whatever you feel comfortable in.

And that answer is fine if you spend a lot of time training and know what does and doesn’t work for you.  This blog isn’t for you though.

Because that answer isn’t very helpful if you are thinking about starting some form of exercise in the New Year and really don’t know what to wear.  Then it’s just another obstacle to getting started.  I know because years ago when I was overweight and knew that I probably needed to do something not knowing what I should wear (and not feeling comfortable in a ton of lycra) was a good enough excuse to keep putting getting started off.

So here’s some tips to get started:

  • You don’t need to spend lots of new kit. If you want to and can afford it and it will make you feel more confident by all means go splurge in Victoria Secrets.  If you’re starting to dip your toe into the water you don’t need to though – go to Sports Direct or Primark and buy a couple of pairs of bottoms, a couple of tops and a couple of pairs of socks (and if youre female a couple of sports bras).  They don’t need to be any fancy materials to start, as long as you feel comfortable and can move about in them they will work to get you started.  As you get more into training and get to decide what you enjoy doing you can then invest in kit that works for that particular sport in time – right now those expensive compression running tops could be a waste of money if you find out that really you much prefer Zumba.
  • You don’t need super expensive trainers. Same as with clothes. Once you settle on a sport or area of training you may wish to invest in certain shoes (lifting shoes, dance shoes, running shoes, cycle shoes) but to start just buy a pair of trainers that are comfortable.  Think about what you are planning on doing.  If you are going to try classes out a trainer with a spin spot on the sole (a circle type mark on the sole will indicate this) can be useful as it allows you to turn on the spot (which you will do in most dance based classes but is also useful in classes such as Body Combat) – most trainers in the ‘studio’ section on a sports store website will have this.  These shoes will also work well if you plan on venturing into the gym.  If you are going to go running look for a trainer in the running section of the store / website- it doesn’t need to be expensive right now.  For cycling classes you may eventually want to be a cycle shoe you can use cleats with but until you know it’s the exercise for you just pick a trainer with a decent sole (very thin soles will make the class a little painful).
  • You don’t need to wear very fitted clothes. Of course you can if that’s what makes you feel good but don’t feel the pressure to go super skimpy lycra clad if that will make you feel self conscious. People wear all sorts of things to the gym from baggy tops to brightly coloured comic strip style leggings so whatever style will make you feel good is the style to pick and if that means covering up or wearing something loose go for it (just try and make sure it’s not so baggy it impedes safe movement / is something you risk tripping up on!)
  • You don’t need to expose lots of flesh. As above, wear what makes you feel good. Some people like wearing shorts or a crop top to train in, others people prefer to wear leggings and vest tops or long sleeve tops – it has nothing to do with how ‘fit’ people are or what their abs look like – it’s just personal preference as to what makes people feel comfortable whilst training so go as covered or uncovered as you wish.
  • Your basic kit shopping list might look something like this:

 

  • Gym bag (big enough to fit everything in)
  • A sports bra (females) and a comfortable pair of knickers / Boxers
  • Leggings or shorts
  • A comfortable, breathable top (t shirt, vest, crop top) – not something like a jumper because you’ll just be too hot
  • Socks
  • Trainers
  • Hair bobble if you have long hair
  • Water bottle
  • Small towel