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!

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 2

Today I’m entering week 3 of Jump 4.2.

Yesterday I finished two weeks of eating a Paleo based diet and having spent last week reviewing my TDEE I am about to embark on a week where I track my calorie intake to help me see where I am food intake wise and hat I need to change to stay on track.

I do feel quite comfortable on a Paleo based diet and have in the past done 4 days on / 3 days off for long periods of time, so for me fourteen days wasn’t too tough, although weekends are still tough when you are used to being able to relax your diet a bit and social occasions require thought and planning if you want to stay on track.

The reward for sticking to it however was worth it.  Yes I’ve lost  little weight (around 4kg but my weight fluctuates a lot anyway so this number doesn’t mean lots) and my body fat went down whilst muscle mass increased (according to my scales I would add so again take that as you will depending on how you feel about scales).

More importantly for me I feel better- less bloated, more energetic and like I’m fully back in the habit of eating homemade, fresh food over processed foods.  I think you can see a difference around my waist and I feel like my skin looks brighter.

Today I’ve had toast with my breakfast (which also contained plenty of protein and veg) and a really nice slice of homemade coffee and walnut cake courtesy of a colleague, my lunch has still essentially been chicken and veg.  Mentally I’ve noticed how much I’ve enjoyed adding foods back into my diet without feeling guilt, instead focusing on how much I’ve enjoyed what I’ve eaten today.

Training wise I’ve largely stuck to my normal training routine, although where I’ve had time I have tried out some of the sessions (I’ve done three so far), and these have been challenging but fun.  I like the fact they have all taken less than an hour to complete and that each one has a clear focus and is easily adaptable to your own current fitness levels and equipment availability.

There is also a strong mindset focus each week and this week the focus has been on morning routines.  I have long felt I need to work more on my morning routine as I often feel rushed in the morning.  This week has made me realise that in order to get my shit together in the mornings I need to get a better night time routine to help me get to bed earlier ad get a good night sleep so I’m less desperate to snooze come morning.

A week with a trip to Edinburgh and being away from home over the weekend wasn’t the best week to get into regular night and morning routines but this week I am making it my one goal to really develop a more positive morning routine.

The thing I like most about this programme so far is being able to read through the downloads and listen to the audios and videos when it suits me rather than having to be in a particular place at a set time.

All in all I’ve enjoyed the first fortnight and am looking forward to week 3, and to keep me accountable I will update you again next week!

International Women’s Day 2019

It’s International Women’s Day.

To me today appears to have different meanings for different people.  For some today is about celebrating the achievements made towards gender equality whilst acknowledging there is still work to do and working towards changing that.

For others it’s a day where we all tag other women on Social Media in a show of solidarity.  Nothing wrong with that, it’s nice to support and acknowledge the people in your life you admire and appreciate.

But why don’t we make a choice to do that not just today but for the next 364 days of the year.  If someone deserves recognition give it, if someone needs support offer it.  ‘Strong women fix each others crowns’ and other such quotes don’t have to be confined to today (or the days following a break up).  Next week or next month when you find yourself thinking something judgmental or bitchy about someone (be honest, no matter how kind you are generally we all do it sometimes) stop yourself, re-frame your thoughts and return to the positive female empowerment expressed today.

And take a moment away from all the tagging today to consider the theme of this year’s IWD (every year there is a specific focus) #BalanceForBetter. Working towards gender balance.  What can we all do within our own ecosystems to work towards gender equality, today and everyday?

And Gender Balance – that means it requires men’s input too.

IWD used to annoy me because I viewed it as limiting the importance of half the population to one day.  Now I see it as a chance to refocus our understanding on how we interact with one another both female to female and female to male and use that understanding every day.

P.s. To all the companies who use taglines about female empowerment and strong women today whilst promoting an unrealistic and unhealthy ideal of women the rest of the year.  Shame on you.

2019 So Far

Well that went quick.

Two months into 2019 already.

63 days since you set your 2019 resolutions (or better still goals). 302 days until you’ll probably set some more.

How are you getting on? Have you stuck to working towards them, reached some of them already even. Or do they seem further away than ever?

I’ve made progress. Not as quickly as I’d have liked… a failed exam, some frustrating news and a torn tendon in my knee have all set me back in one way or another in terms of where I wanted to be at the end of February, either fitness nor personal goal wise.

Yet I have made progress, I have made positive steps towards my goals, I’m nearer than I was to them two months ago and I’ve taken those set backs, gone back to the drawing board, adjusted my timescales a bit so they won’t be reasons I look back and feel like I failed.

If you don’t feel you started 2019 as you’d have liked, well we’ve only done 1/6 of the year. Plenty of time to turn things around. If it’s started well that’s 302 more opportunities to move closer to your aims. Whichever camp you fall into regularly reviewing your progress will increase your chances of ending 2019 happy with your progress.

I’m writing this on a flight to Edinburgh during some pretty windy weather so it’s a bit of a bumpy ride (excuse any typos it’s currently a bit like a ride at Alton Towers). Tomorrow I’ll spend the day reviewing my progress and working out my next steps with a group of fellow fitness professionals, as we do once a month to keep up focussed and striving for improvement.

I wrote a lot of blogs in December and January about making small changes to get closer to your fitness (or other) goal. Wherever your currently at pick one small thing to do in March and just do it.

P.s. We took off late because of a problem with paperwork at Manchester Airport- the captain just announced he took a shortcut and we made up the time and will still land early. If that’s not a metaphor for what I’ve just talked about I don’t know what is!

Why you shouldn’t make New Year’s Resolutions

Do you make New Year’s Resolutions?

We were talking today at work about what resolutions people planned to make.

The idea was that everyone would write down what they wanted to change and hide it away somewhere and then check again in three months’ time to see if everyone had stuck to their resolutions…. or if they had failed.

A few years ago I would have been up for this.  I’ve made many New Year’s Resolutions over the years, in fact normally the same resolutions year after year which I never kept.

These days I don’t make New Year’s Resolutions as such. Here’s why:

January is a shit time to make drastic changes

It’s cold, dark and everyone is depressed and skint after Christmas.  It’s a rubbish time to decide to suddenly make drastic and often restrictive changes to your life.  Result is you feel miserable two days in and give up.  Planning to give up chocolate on January 1st when you probably have a shed load of left over chocolate in your cupboards is practically setting yourself up for failure. Deciding not to drink in the most miserable month of the year so you’re left sitting on the sofa instead of going out to catch up with friends is going to become unappealing quickly.

Resolutions tend to be negative

Generally we say things like I’m going to give up… sugar, wine, chocolate, smoking.  It’s something we are NOT going to do anymore.  This means we feel like we are depriving ourselves.  Depriving yourself is rarely a long-term plan for success.

Resolutions tend to be vague

I want to lose weight, I want to get fit, I want to earn more money.  They are goals / outcomes we’d like to reach yes, but they aren’t very specific and how and when they will be achieved isn’t always clear.  How often do you make vague plans with a friend to ‘catch up soon’ only for that catch up to not happen?  It’s not because we don’t want to catch up it’s just because we’ve been too vague for anything to actually happen.  Resolutions can be a lot like that.

Resolutions end up leaving you feeling worse about yourself

The actual idea that got me thinking about this was based on hiding your resolution away and checking again in a few months to see if you have succeeded. The flip side of that is if you haven’t then you feel like a failure. Yet if you’ve hidden something away for three months how likely is it you will lose sight of it as a goal as life gets busy? You’re essentially setting yourself up to feel shit. 

Negatives out the way – I fully believe in improving things – here’s what I think is better than making New Year’s Resolutions and why:

Change when you are ready

There’s a popular saying that if you’ve thought about it you’re ready. It’s November – if you’re thinking about stopping drinking fizzy drinks – stop now, why wait until January? If you want to start running start running – these things aren’t banned until January 1st.  I get that over Christmas isn’t the smartest time to start a diet or new training regime – that in itself is potentially setting yourself up for failure.  You could however start to make some small changes to set yourself up for after Christmas.  Start walking more, logging your food intake a few days a week, drinking more water so that after Christmas you aren’t starting from scratch and you haven’t just spent a month feeling crap thinking I’ll sort myself out next year. If on January 1st you don’t feel ready to make a change but do a couple of weeks into the year start it then, or in February or August or October, you haven’t got to wait until 2020. New Year’s Resolutions have the idea of starting at midnight on 1st January – change can however happen at any time.  How often do you think I’ll start my diet on Monday and eat a weeks worth of food over the weekend knowing restriction is coming- you ‘could’ start a diet on Thursday (well we ‘could’ not call it a diet at all but that’s another blog altogether). Generally change that happens when you’re ready as opposed to an imposed time tends to be more effective.

Choosing to make positive changes

Positive changes are easier to put in place than ‘I won’t’ type changes. I will drink more water, I will eat vegetables with every meal, I will walk 10,000 steps a day.  These are things you are going to do – so you do them and you’ve created a change.  You might have also eaten ten chocolate bars but you’ve still eaten vegetables with every meal, the change has still happened. Positive changes make us feel better and so we are more likely to stick to them.

Goal setting over resolutions

I don’t make resolutions any more but I have sat down and done some goal setting for 2019.  I have decided what I want to achieve, these are specific goals so they aren’t things like ‘I want to get fitter’ they are set things I’d like to get done, some will be quick and relatively easy others less so.  Along with these goals I have made detailed plans of what I have to do to reach these specific goals and planned out realistic timescales for taking these actions. I’ve asked for feedback from people more experienced than me on these plans and discussed goals that include other people with them so we are on the same page.  I know what I need to do personally and professionally in 2019 and how I plan to do it.  I’ve got more chance of reaching these goals than if I left I chance.

SMART resolutions

Specific, measureable, achievable, realistic and time specific.  If you goal ticks all these things you’re more likely to be able to reach it.  But taking this on a slightly different tangent being smart about what you decide to try and do AND WHEN will help you succeed.  I know I’ll eat more cake and chocolate than I normally would this month. I will move more to stop me feeling sluggish but I also know I will want a bit of a shake up of my diet and training routine in January to make me feel refreshed. Yet I also know that the first week of January is likely to be an extension of Christmas for me so I won’t do this January 1st. Instead I’m committing to joining in with a programme on 9th January which I know won’t drastically change my current lifestyle as I already follow a lot of the principles but will give me a bit of renewed focus at a time I will need it.  Planning ahead, being honest and smart with this planning will help you feel good about change.

Commit to creating habits / systems instead

If you want lose weight you could think of it as working towards creating habits that in turn help work towards weight loss.  Make drinking more water, creating a calorie deficit and training three times a week a habit and you will achieve your goal but you also find it is something that starts to fit into your everyday life as opposed to something you have to work towards constantly.  The benefit of this is you can pick one small thing to work on then once that has become a habit work on something else, building change gradually.

Re-framing how you think

‘I want to be get over my ex and for them to see me looking happy.’  You could re-frame this thought process to what would make you happy?  Seeing your friends more perhaps? So instead of I want to get over my ex you could say I want to go out and do something fun with my friends once a week / fortnight / month (commitment depending here).  Instead of focusing on becoming happy or getting over someone you could just commit to doing something that has the potential to make you happy and allow feeling happy and getting over them to happen naturally – all the time your still succeeding in your actual goal of getting out and socialising.  It sounds very self help book but when you start to habitually re-frame your thoughts, you start to find it easier to make changes.

I’ve made lots of changes to the way I approach things in 2018 – old habits die hard admittedly but by looking at making changes in a more positive light you can create a you that you are happier with and start 2019 not feeling the need to set resolutions.

If Nothing Changes, Nothing Changes

I haven’t posted anything for a couple of weeks as I’ve been busy preparing for my Level 2 Gym Instructor exams, which I took the weekend just gone (and passed!).

The days leading up to the exams were stressful.  Some parts of the course came naturally to me but other parts definitely did not and I suffered severe self doubt that I would be able to pass certain elements.

I almost decided to cancel and not even try to sit them because I was convinced I wouldn’t pass.

In the end pass I did though, so I’m glad I didn’t give into my own self doubt.

Does that mean I was stupid for worrying, getting so stressed out about it?  Some people I know would probably say yes and that I’m just a stress head but I don’t think I was – I was genuinely concerned I wasn’t adequately prepared and was scared of hearing that I’d failed.  Actually just deciding to go and try my best and see what happens meant me having to fight my own anxiety and fears.

People will often say walk away from things that cause you stress but sometimes to get to where you want to be you have to accept that you have to face up to rather than walk away from difficulties, to face up to potential failure and give it your best shot regardless.  If you really want something, you need to sacrifice things / do things, which make you uncomfortable short term to get results.

Next up for me is Level 3 Personal Training and I know this course will be harder and I will need to try and get less stressed before I give myself a heart attack!

But this has also enforced the idea adage that if nothing changes nothing changes.  If you don’t occasionally push past your own comfort zone and challenge yourself you won’t move forward.