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

Jump 4.2 – Week 1

This week I started two weeks of Paleo based eating.  I’m currently on day 5 and feel like I’m starting to get into a rhythm with it.  The first couple of days I find hunger always hits a little no matter how much I eat and I often feel a bit of a drop in energy as my body adjusts to not having some of the things it’s used to.

I’ve tried to keep my meals varied with eggs, chicken, pork, salmon, different vegetables, salad and fruits as well as nuts and so far haven’t missed chocolate too much- although all the nice cakes and biscuits people keep leaving in the kitchen at work don’t make this easy!  Thankfully I normally drink black coffee so the lack of milk isn’t too much of an issue.

The reason I’m doing this is that I’ve decided to work through the 8 week Jump 4.2 Programme with Ricky Long.

I’ve trained with Ricky for a couple of years and his coaching has always extended beyond simply giving you a training plan, so he has encouraged the formation of numerous habits and mindset shifts for me in that time.

This has allowed me to be in a position where I am able to be involved in helping support those who are going through (and have previously gone through) Jump.

I realised however that what I haven’t yet done however is actually fully work through the full 8 weeks from start to finish in the format and order the programme lays them out in myself.  This is something I felt would be both useful in allowing a greater understanding of the challenges within the programme so I can provide more support whilst also continuing to work on my own mindset, habits and fitness.

I haven’t started the workouts or mindset work as yet but plan to get going with that this weekend.

I’m committing this down on my blog to hold myself accountable to you for the next 8 weeks and plan to keep a regular diary of my progress on here over the coming weeks.

If you have any questions about what I’m doing please contact me and I’ll be happy to answer anything you may want to know.

Post Marathon Blues

Today’s blog topic is a request (possibly my first ever topic request!) and is focused on the Post Marathon Blues.

This doesn’t just need to apply to marathons, it could equally apply to people who have trained for any big sporting even (half marathon, 10k, big swim or cycle, triathlon, a show, a tournament- anything where all your focus for several months has been working towards being in your peak physical form and at the top of your game for one specific event).

How we feel after an event is not something we tend to focus on.  We put lots of thought into preparing for things and on the day itself and even on the immediate recovery in the hours or days after a physical event.

But many people report feeling a bit down in the weeks after a marathon or other big event.  Words like lost, aimless, flat, down, void, lacking in motivation come up in conversations.  It’s a lot like that feeling you get when you come back from a holiday and the realities of normal life hit you and now because the holiday has been and gone you don’t have anything to look forward to.

This is due to both physical and psychological reasons.

Physically the day itself will probably have left you feeling extremely tired, a cumulative effect of weeks of training hard and the extra effort of the day itself and you may have picked up blisters, bruised toenails and niggles which don’t help make you feel great about yourself.  Your endorphins will have been high during the event and as you settle back into normality this can have an effect of how you feel as you struggle to replicate the high you felt in that moment again.

Mentally, you no longer have the event to focus on and that can leave you feeling like life has no meaning or focus after months of everything you do revolving around training (can’t go out Saturday have a long run on Sunday morning, can’t eat that as I’m in training and so on).  It can make it harder to you to motivate yourself to eat well or train as you no longer have that reason for doing so.  Many of us thrive on routine and having something meaningful to us to work towards and once you reach your goal where do you go from there?

Thankfully, these feelings tend to only last a few weeks and people normally spring back to their normal self but there are things you can do to help yourself feel better in this situation and feel the positivity you probably expected to feel after your big achievement.

Celebrate

Plan to do something nice to celebrate your achievement – a massage, spa break, celebration meal.  Take time to congratulate yourself for what you achieved so it doesn’t feel insignificant now.

Book something nice

Similar to above, you could consider booking a weekend break or holiday- something to focus on that is nice and not exercise.  This is bound to improve your mood

Reflect

Think about what you achieved, all the positives and even what you would have done differently in hindsight.  Think objectively about whether it’s something you would like to repeat or if once was enough.  That way if you choose to train for the same event in the future you know what pitfalls to avoid and if not you know you can confidently say once was enough.  Sometimes reflecting on your feelings can give you more ownership on how you feel and help you both make decisions and manage your emotional responses better.

Recover Properly

Get a sports massage, continue to eat nourishing food (and enough of it) to help the body recover, stretch, get some good quality sleep and take some time to just sit and chill.  Any sporting event which take a toll on your body requires some proper mindful recovery in the days after to help you feel better physically which in turn will help you feel better mentally.

Do some low impact exercise

Don’t feel like you need to be back training he day after.  A week or two off could be exactly what your body needs.  If you feel the urge to exercise though try and stick to low impact options which place less strain on your CNS.  You may want to try some yoga or similar during this time.

Don’t run for a couple of weeks

Similar to above, a couple of weeks not doing the exercise you have just trained hard for can be beneficial, both in allow you to physically recover but also give you that little bit of excitement when you do go back out for that first run after a couple of weeks.

Find a new challenge

After a couple of weeks when your rested and refreshed this could be the time to think about what comes next.  Another run of the same distance, a step up to the next distance (Ultra anyone), maybe looking at trying something new instead.  Setting your next goal will give you a renewed sense of focus.

Above all, don’t stress about feeling a bit blue after a big event.  It’s human nature and being sensible and kind to yourself is the key to letting it subside.

Equally, if you suffer from depression anyway, don’t let the idea of post event blues put you off training for an event.  Research has shown that having something to aim for and the training and self care associated with that training can be beneficial in alleviating the symptoms of depression and as long as you are mindful that you might feel a bit down immediately after the event and have your coping strategies in place this should have a generally positive impact on your mental health.

Mental Health Awareness Week Musings

This week has been Mental Health Awareness Week.

There has been a shift in recent years, with a greater willingness to understand how problems with your mental health can affect people.

Mental Health is not something you only need to be aware of if you have depression or another illness, how you think, feel and process things will affect your well being regardless.  It’s the understanding of this that has led to a rise in the notion of Self Care.

Self care is taking time to look after yourself, and could be as simple as getting an early night, eating a nice meal or going for a walk.  Equally though self care can be about your mindset, about being kind to yourself in the way you view yourself.

That could mean changing those you surround yourself with – be that in person or who you view on Social Media – if they cause you to doubt yourself.  It could be about accepting you cannot change the past and instead forgiving yourself or others for not being perfect.  It could be reminding yourself that whist not everyone will like you or always agree with you that doesn’t mean you have done anything wrong.  That one small mistake doesn’t define you so you don’t need to beat yourself up about it.  That you are allowed to change your opinion on a matter or a person and not be judged.  At one point or another I’ve had to learn how to be kind to myself on all those fronts to improve my own relationship with myself.

Looking after yourself is important and weeks such as this are good at raising awareness of the importance of looking after your mind as well as your body and encouraging people to speak up if they need help.

It is heart warming to see people offer to be there for people if they have problems or worries and need to talk.  From my own experience I can tell you that sometimes, if you have a problem that is affecting your mental health opening up to someone even when they offer seems too hard.  I eventually opened up to someone, not because they invited me to, but because they had shown themselves to be someone I felt I could trust and who would not judge me, so for me this is the type of person I would like to develop into – someone who is (however opinionated I can be at times still) approachable.  So I think awareness weeks such as this encourage us to consider our own actions, mindset and we both how we feel ourselves and make those around us feel, because the chances are, the time you may be able to help someone could come without you ever realising or inviting it.

The actual theme of this years awareness week is body image based.  Being a fitness professional I am extremely aware of the battles people can have with their own body image and it is often a fine line we walk between encouraging people to work towards their goals whilst also not confirming any negative feelings the same people may have about their body.  Much of what I’ve said above applies to our eating habits or training in almost the exact same way.  Learning to be kind to yourself if you didn’t hit your calorie deficit that week, accepting our training will not always go perfectly, not seeing anything less than 100% as failure.  Making these kind of adjustments to your own mental dialogue can improve your relationship with your body dramatically and make you feel so much more positive.

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!

Another One For The Ladies

Following on from my earlier blog this week I thought I’d re post an old blog about foods that may help with PMS and some which you may want to avoid.

Now a) I’m not a nutritionist, this is all from general research I’ve done on a subject that affects me and b) I’m not saying these will stop period pain or that you should never have the things on the avoid list – just that theoretically there may be some foods you want to try and eat and others less so if you suffer from cramps etc.

Here’s the re post…

When I’m on my period I literally crave fatty, sugary, salty foods.  When you spend a lot of time trying to eat well this is pretty annoying so I’ve spent a reasonable amount of time looking into why and what I can do to try and make myself feel better (because I suffer from horrible cramps most months and bloat enough to feel like I may actually be pregnant with a baby Elephant) without giving into eating 10,000 calories of pure fat and sugar a day.

Just before and during our periods our Serotonin levels lower (less feel good hormones), our stress hormones spike (not helping in the feeling good department) and our bodies use more calories making us feel hungry more often.  It’s therefore not hugely surprising we want to comfort eat- but apart from eating too much of the crap stuff affecting your body shape aims (I won’t say weight!) eating too much sugar will also cause a spike followed by a crash and burn which also doesn’t make you feel good in the long run.

I’ve therefore been making an effort to read up on what foods will help make me feel better without having a negative affect on looking after myself in general to try and implement them more into my diet .

Foods To Eat:

  1. Water – Not really food but hydrating well helps keep skin clear, prevent bloating (the better hydrated you are the less likely you will retain water) and reduce cramps.
  2. Almonds – also sesame seeds / flax seeds- these have calcium in them and calcium (but not dairy) can help reduce cramps.
  3. Dark chocolate – A little dark chocolate can help relax muscles and so reduce cramps, it will also help release some happy hormones.
  4. Celery – Full of water but not full of calories so a good option if you feel the need to constantly graze!
  5. Hummus- This one may be a bit controversial. I have read that chickpea’s can help you sleep better and also help improve mood. I have also read however that they can be classed as a Legume and cause bloating so perhaps eat in moderation.
  6. Pineapple – Help relax muscles (less cramps) and reduce bloating
  7. Bananas – Helps relax muscles (reduce cramping) also contains Vitamin B6 which can help improve your mood. Banana’s are also good at helping to regulate the digestive system, which some women can have problems with during this time.
  8. Tea – Yes it has caffeine in it, but it’s apparently better for you than coffee (which can increase anxiety levels and cause you to and retain water). Other types of tea can also help: Green tea for instance provides a little caffine still, peppermint tea can help soothe an upset stomach, Chamomile tea is relaxing and can help reduce anxiety.
  9. Spinach / Kale- These foods have Calcium in them which assists in alleviating cramps. They are also Iron rich (our iron levels can drop whilst we are on our period hence why we crave iron rich foods).
  10. Salmon – This is full of omega 3 and Vitamin D. If you can eat it the week before you are due on it may have an anti – inflammatory effect.
  11. Oranges – Provide Calcium which can help relax cramping muscles and Vitamin D (can help regulate your mood).
  12. Brocolli – Full of Magnesium, potassium, Calcium, Vitamins A, C, B6, E – Good for improving your general mood and fighting fatigue.

Foods To Avoid:

  1. Fizzy drnks – Can cause bloating.
  2. Processed foods – Tend to be high sodium – can cause bloating. Making food from scratch can reduces salt intake.
  3. Fried foods – Can elevate estrogen levels.
  4. Legumes (I mentioned this before – some things I’ve read say hummus can help, others say avoid) e.g Kidney beans, blackbeans et.c due to their bloating effect.
  5. Refined grains – refined foods can interfere with blood sugar levels and regular control of appetite, so whole grains are a better option than cookies, white bread etc.
  6. High fat foods – Can affect hormone activity and contribute to inflammation (and cramps)
  7. Coffee – Can increase anxiety / stress levels and contribute to water retention.

Really, this list is not too different to the type of foods I’d want to eat more of / avoid at any other time of the month but if you tend to feel a bit rubbish at certain points in your cycle knowing how you can help manage those symptoms (painkillers and hot water bottles aside) thinking about your diet isn’t a bad starting point.

Note- I’m not a trained nutritionists this is simply based on my own research about something that affects me- I would always recommend you see a qualified dietitian should you need advice!

Things I’ve Learnt – Re-Blog

I wrote this six months ago- all still remarkably true and relevant.

  1. You aren’t perfect.

I think I’m like most people in that when I start something new I want to be 100% perfect or I feel like I’ve failed and need to start again.  But it’s impossible to never have slip ups on a long term plan.  Getting out of the cycle of deciding a whole week was a write off become of a bad day or bad meal was one of the biggest factors to starting to see results.

  1. Day 30 (or 60 or 100 or 200) is harder than day 1.

People always talk about Day 1- and in some ways Day 1 is tough, it’s the starting something new, the first step in making changes. But by the same token, Day 1 is exciting – it’s the start of something new, when you feel all positive and hopeful.  Sticking to something once the novelty wear off or once results start to slow is the real challenge.

  1. Consistency and steady progress is boring.

Everyone loves a Facebook status or Instagram post where they can show their before and after pictures demonstrating dramatic results.  Realistically though long lasting changes take time and progress isn’t always immediately apparent.

  1. The loudest people in the gym often don’t have a clue.

When I started venturing into the free weight section alone I used to feel so inferior.  All these people claiming space and equipment and confidently broadcasting their strengths and opinions on how things should be done.  I tend to assume that if someone is loud and forward with their opinion they must know their shit- and yeah, some do.  Get comfortable in the environment and take time to look and you will see however that many do not!  Go in, do your own thing with confidence and don’t worry about what anyone else is doing in terms of training or weights.

  1. You need to eat more.

I used to try and keep my calorie intake low – the bigger the calorie deficit the better.  Really, this makes you tired, makes training harder and will eventually stop you getting results.  Stick to a sensible calorie deficit and results will come and will be easier to maintain.

  1. There is no such thing as an ideal diet.

And by ideal I mean those diets you see advertised in magazines- ‘Eat all the cake and still lose weight’ ‘Drink all the Gin and still lose weight’.  We would all like that magic diet which would allow us to eat as much of our favourite foods as often as we like and still loose 10lbs per week.  Essentially, though, if you look at them, all these diets still involve some form of restriction – eat low calorie meals through the day and allow yourself cake everyday in moderation (i.e. a small slice).  You therefore have to accept that you can eat what you want within reason but if you also want to stay within a calorie allowance and hit your Macros you will need to balance that out with sensible options for other meals. I have 4 pretty strict days to allow me the freedom to have 3 pretty relaxed days and stay within my goals.  That means for 4 days a week I sometimes have to say no to things I want in return for that relaxed weekend.

  1. Some days will be shit.

Not all training sessions will be fun, not all will bring PBs, sometimes you will feel like you have made no progress.  If every session was a great session they would just be your normal sessions.  Accept that even a tough session will bring benefits to you and don’t sweat it.

  1. Rest is important

When you start it feels like you will get more results if you keep on going and do as much as you can.  Rest allows your body to recover and prevents over training though and in the long term will improve your results.

  1. You can’t do everything.

It’s tempting to try and master as many things as possible.  Realistically though unless you are naturally talented at something the chances are you will need to devote time to things to master them.  Therefore trying to win a Strongman competition whilst also training for a marathon is probably not going to work.  Pick your thing and focus on that.  I wanted to run a second marathon but with teaching classes around my full time job I had to accept that finding time to fit the training in would not be possible and as I didn’t want to take a break from teaching I put that aim on the back burner.

  1. Weight is a bad indicator of progress.

Muscle weighs more than fat, your body is full of water blah blah blah.  At first you may be able to monitor your weight- eventually you will need to go off clothes size or pictures if you don’t want to feel completely demotivated.