NEAT - harnessing the power of the fidget

NEAT

No, not about keeping things in order….or maybe it is??  NEAT stands for non-exercise activity thermogenesis  - or to you and me, the amount of energy we expend that is not accounted for in sleeping, eating and exercise/sport.  Basically, the movement that we do each day.

So why is this important?

The pandemic has changed the way that will live, and many people complain about the amount of additional body weight that they might be carrying. Some of this could be down to the easy access to food in the house, the boredom, the loneliness, the stress, and tiredness. But a lot of it can be down to the fact that we simply do not move as much. I work part time, and in one 8 hour day I totally a huge 898 steps (!) – Given that the “healthy” aim is around 10,000 steps a day, or about an hour of activity, you can see how this can impact on your health (and well-being) when the walk to your office is only a few steps.

How can we harness these extra burns – “therm” being part of burning the fat off?  Here are my suggestions:

1.        Try to include short burst of activity within your day – this boosts your metabolism, as well as your concentration and memory. It is all too easy to get engrossed in work, stuck in meetings, and have the pressure of deadlines. But without some positive intervention, you will find yourself slowly slipping into gaining more weight and feeling more down. You have a choice to make and if you want to be serious about improving your health then take on board some of the research behind “motivation” and don’t rely on will power or good intentions. These are false news and don’t work….

2.       Visual reminders work. Hence why they are trying to ban adverts for junk food from children’s programmes or sweets by the check out. Dopamine is triggered when you see something that makes you feel good. This is useful information. First, put up some visual reminders of going for a walk – this can be an image of yourself outside, a post it notes on the fridge door, a calendar reminder, a date with a friend. Second, remove the visual triggers for food. Hide the chocolate, the wine, the crisps. If you see it, you will want it – and did you know that the more you try to “resist” eating something you want, the stronger dopamine will trigger you to crave it more…….therefore, I am not saying, ban yourself from these things – just be in control of the visual cue to make resistance easier to achieve.

3.       Rewards work. Linking good times to your memory helps – think of how many people post up photos of “this time last year/s” on Facebook – you must realise that FB is the second most active site on the whole internet,  knows how to keep you enthralled by scrolling through the images and remembering the “good times”.  Diaries help – “today I went for a walk and enjoyed” – that works. It helps you remember; it gives you the reward – so when you do your journal, don’t forget to include the positive words at the end of you day. Remind yourself, so that when you are scrolling back through your week, you will feel rewarded.

4.       N.E.A.T works – don’t underestimate moving around. You don’t always have to do a whole set of exercise (although that is always beneficial!) but think about your daily steps, the amount of fidgeting, the getting up and down – even little things like drink water makes you want to go to the loo more and so more steps!  Keep going. Be in control of your health. Be aware of the choices you are making. Be positive. Be kind. Be flexible. But don’t be still xxx

When you CBA - How to be accountable in your lifestyle

 

Be Accountable

Gavin & Stacy has given us many a famous quote that we can all recite…..Doris is one of mine favourite characters and I often have these words in my head

“I haven’t done it, I’m not doing it, End off.”

“Why?”

“because I CBA”

In my head, I want to do a TikTok to these words, but throwing the gym equipment down on the floor – and I might even get around to that one! But TBH, how many of us know we “should” exercise, but CBA (ask a teenager if you don’t know what this means..)

Psychology for me is always a strong driver for exercise, and I know I have told you of my Personal Training frustrations where people will pay the money, spend the hour with me, but then do nothing in between. It drove me to do my degree to find out the workings of the mind. Now, 15 years later, I feel that I am getting there in terms of finding the “motivation” to exercise. Firstly, trying to find a “feeling” to push you forward when you CBA is a long road to nowhere. Same as standing in front of a mirror and telling yourself how “bad” you look. These are all sticks. You can of course beat yourself with this kind of stick for a while, but there is only so much “punishment” we can stand or be bored by.

Recently, I have moved towards “being accountable” as a way to implement health and fitness changes. I love the fact that you have to own up to what you have done. To understand that really, you are the only person who is able to help change things, and only because you want it, and not because you feel you “have to” or someone else wants you to.

Accountability starts usually by declaration. This can be to yourself by setting out a weekly flexible plan and working out ways in which you can put in some exercise or have a day of eating healthy etc.  Like all declarations, public announcement of it does usually keep us on our toes as people ask how we are doing. But in lockdown, where you may not leave your house or speak to many people, this is easier to hide. However, there is still merit is telling someone other than yourself -or even making a pact with a friend to go along the journey together.

Here are my top 5 tips to start being accountable:-

1.       Make a new plan Stan

a.       Write down everything you have to do each week – no matter how small the commitment.

b.       Write down the fav TV shows that you want to watch or any other “date” (LOL) you may have that week.

c.       Work out which days have the least commitments

d.       Work out which days are your favourties

e.       Write down all your dreams and fantasies for your “perfect” world

f.        Write a list of all your favourtie songs

2.       No need to be coy Roy:

a.       Eg “this week I am going to walk 10,000 steps 3 times a week”

b.       Write one for exercise, one for food (This week I am going to increase the amount of green food I eat) and then one for your mental health (This week I am going to pay attention to what is around me on my walk)

3.       Tidy up

a.       Sort out a workout space for you that has everything together in a neat pile

b.       Make sure that you have to see or walk past this each day

c.       When ever the moment takes you, try a quick 5-10 minutes of exercise, you could just get your mat out and do 25 sit ups, or just to 25 squats  - no need to change

d.       Have you workout gear all together  - socks, shoes, leggings, top, hairband if you need one, deodorant and a bottle of water. – Any of these items missing and you will often lose the will…

4.       Own it

a.       Positive action requires positive thoughts

b.       Keep going, good effort, that’s the way to do it   - are far better statements to inspire you rather than the demotivating – this is hard, I can’t do it, I am so unfit

c.       Talk to yourself as if you are selling something – sell the good points, the positive. Think like an estate agent selling a house or a car sales man

d.       Photos help -  not immediately, but when you then put them up a week later. Keep a record.

5.       Hop on the bus, Gus:

a.       Start your journey, one week at a time.

b.       Change your plan every week

c.       Be accountable for the days where you did not meet your plan – what was the reason, what can you do to stop that happening again, can you change things around to make it easier to do?

d.       Be flexible  - anywhere between flawless and failure is acceptable, and doing less is better than doing nothing.

e.       Start each day by reading your plan – and by reading your first statements of what your “perfect” life should be like.

f.        Don’t wait for the “moment” or the “motivation” and even better, do at least 5 mins of something when all you want to do is do nothing. Every little helps x

Just drop off the key, Lee, and get yourself free

 

 

Be accountable, be honest, be true, be steady, be real, own it, live it, love it x

Practical steps - to stop pretending everything is ok - Mental Health Matters x

 

Mental health was once portrayed as some kind of affliction that beset a person of weak fibre – see negative comments about Caroline Flack this week, let alone a once princess and the mockery she suffered at the hands of Piers Morgan.  Unlike other conditions, it is not easy to show you are suffering from mental health problems  - see also the photo being showed of Gary Speed this week. Here are examples, of people going about their daily lives, portraying, outwardly, all the signs that everything is well, and yet internally having suicidal thoughts. Clinical depression needs medical attention. But that doesn’t mean because you are not at this dreadful stage, that your own (our own) mental health is not suffering – and like others, we often pretend that we are “ok” – or how often do you find that there is no one to talk to about this, because you are told to “cheer up” or “other people are in a worse place” or “don’t worry” – it is no wonder that the smile is slapped on to hide feelings.

Anyway, having had my huge anxiety last summer, I found out some interesting facts about practical ways to help mental health. This is not to say a kind word, a hug, some understanding and maybe even some tablets are not relevant – they are. But, here’s the thing. There are no nonsense easy things we can all shove into our lives, much like taking vitamins to ward off and help us make it. Yes, I  know, when you are in the doldrums, the motivation to do anything is missing….I get that, which makes these steps even more important because if you are looking for a “feeling” to help you out when all you are feeling is gloom, it is not going to work is it. So, get a diary, get a calendar, and write down these things to complete as a task each day. Give yourself a tick if it is done but be a bit flexible – somewhere between flawless and failure. Every day ok?

1.       10-minute walk outside 3 times a day – before work, lunchtime, before bed.

2.       Increase your greens, add some blueberries, and cut down sugar

3.       Have a rage day where you punch a punch bag or run fast, or dance like a loon

4.       Write down all of your negative thoughts on paper – either keep or throw away

5.       Spend 5 mins every day just sitting still, deep breathing and listening to all the tiny noises around you, the wind in the trees, the creaking floorboards, the gurgle of your belly.

Science backs these items as solid go-to helpers, as successful as antidepressants, in reducing anxiety and affording protection from stress. It is not fool proof, and  there still might be off days, but they will be less. Take Care of yourself. Seek medical help if you need to. Be kind. Be practical. Be aware. Believe the science x

Spring is coming - get ready!

 

With spring in the air and the knowledge that we are fast approaching what will be the one-year anniversary of when we realised that Covid would be a “thing”, there feels to me like an inertia rather than drive to believe that change is coming. February to me always seems so dead in the garden and I ever wonder if things are going to grow again. We have to have faith that we will  - and likewise a faith that our lives will too.

Much like any good gardener, it is worth preparing for the summer ahead, and so here are 3 basics to help you blossom this summer after a winter of lockdown x.

1.       Daily activity has a significant impact on physical and mental health. The rate of activity has directly influences your mood, your resilience to stress, pain, and anxiety. The length of time that you are active for can change your fitness level but more importantly, affect what is know as BDNF (the happy neurotransmitters). My RBHFitness tip:

a.       2 x daily activity sessions a day – one am, one pm

b.       One session to be over 30 mins

c.       Try to get breathless at some point – walk up a hill, jump a little etc

2.       Much like good compost, your body is always governed by the nutrients you give it.  To help your mental health and improve your body you will need to eat all the rainbow colours you can find. A healthy amount of plant-based foods alongside  a reduction in processed sugar will reduce lethargy, increase concentration and memory as well as build a stronger body. My RBHFitness tip:

a.       “Superfoods”  - that boost energy include, blueberries, dark greens, olive oil etc

b.       Anti-inflammatory foods to reduce bloating include ginger and turmeric which you can add to your cooking

c.       Any fat you eat gets stored as fat on your body. If you want to reduce body fat, try cutting  fat down in the first instance.

3.       Rest – like the flowers and trees that have lain dormant for many months, you too need to give your body chance to repair.  Sleep can be elusive for some, anxiety for others mean that they can’t unwind.  My RBHFitness tip:

a.       Melatonin –  this hormone is your “biological night”.  Help your body to understand the difference between “night and day” by boosting your exposure to natural sunlight in the day, and reducing your light in the evening by switching off blue light (phone, tv, pc etc), have candles and a quiet 30 mins before bed

b.       Try to reduce your food intake as you approach bedtime. Or even consider a specific time in the evening to stop eating e.g. 8pm. You can still have water or herbal tea, but not ones that include caffeine.

#springiscoming #changeisontheway #prepare #health&wellbeing #lookafteryourself #cadwnheini #cadwniachsa

 

Why yo-yo dieting might actually be good for you...

Intuitive Eating

 

Like many other people, lockdown has resulted in less daily activity - and I am not talking about exercise, but simply those little steps that you don't notice about where you walk from your car to the office or walk around the office. That coupled with the fact that being at home is like being on an all-inclusive holiday meal deal....where food is always within arm’s reach...has added up to extra luggage on the hips.

 

This is always tough because for some strange reason, humans find it much easier to put on weight than lose it - an evolutionary throwback that must have saved our lives at some point.

The "going on a diet" thing is something that most people will try to force themselves to do at certain points in their life - some motivation is usually needed, and things like a holiday, wedding, or even summer can be a driver. There can be some negative comments around "dieting" and the accepted fact for many years was that you will just put it all back on, or that yo-yo dieting was 🙄 and a waste of time.

 

I have recently been looking at what's known as "intuitive eating"  - where acceptance of weight fluctuation is natural and also how, going back to the evolutionary issue, that this is quite a normal, sustainable, and healthy way for humans to be. This does of course include times of calorie restriction - whether that was from a previous natural starvation due to lack of food, to a more conscious control of either calorie intake or intermittent fasting. I shall certainly be trying this in 2021 as although weight gain can be seen as a nuisance, for many it holds with its high health risk.

 

It was therefore brilliant to find this new piece of research by Willis, et.al (2020) which examined the impact on health of people to went on cyclical diets – i.e., they lost weight, put it back on and went on a diet again. The study took data collected in 2004 – 2006 from adults taking part in a national diet scheme in America. Over 160,000 people did this. The 7 yr follow up looked at how many deaths occurred due to cardiovascular disease and cancer mortality. And this was the amazing conclusion:

 

“discovered that more frequent intentional weight loss attempts over a 20-year period in mid-life was associated with a reduced risk of death, even among those who ultimately gained weight. The benefits were more evident among those who lost moderate amounts of weight frequently as opposed to those who underwent a few very large weight losses”.

 

So, please please please don’t give yourself a hard time if you are trying to lose weight, and then you put it back on – this is how the human works.  Keep going. Keep trying. Keep improving your health.

 

“Our results suggest that frequent intentional weight loss attempts are not harmful and may provide long-term benefit.”

 

The best advice I can give you is this – research shows that in order to lose weight you first need to increase your daily activity to ONE hour a day (double the current recommendation for health) – which can be split up into sections, but one section needs to be sustained for a minimum of 20 minutes. And secondly, to reduce calories it is most significant if you can reduce your fat intake in your daily diet and increase your plant-based foods.  ( I will be covering this in more detail in the Café for those of you who have signed up x)

So, great result that lifts your heart and gives you confidence, rather than a stick to beat yourself with for “failing” at a diet again. Aim for about a 5lbs, 9kg loss for greatest benefit, and as always, check with your GP if you have any concerns especially if you have other medical issues that need to be considered.

Hope that cheers your day up caveman

X

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-020-01716-5

https://www.facebook.com/rbhfitness

Exercise FOMO - with workout

Do you have exercise FOMO ?

FOMO – or the fear of missing out, is a well used phrase in our house. Mainly for our dog who is always in an anxious state that she is missing out on something 😂. I recently read an article about dry January called FOMA – the fear of missing out on alcohol and it struck me that our human (or even dog) psychology or curiosity or dependence on routine is sometimes a barrier to changing lifestyles to what we would like.

FOMO could therefore be a driver to make the change. Have you ever wondered what it would be like to feel energetic. To walk/run for miles and not ache. To be able to bend down and put your socks on without trouble- or even to put on your clothes without them feeling tight? Let your curiosity be your motivation to get fit. Here is a week long workout for you to try. The fitter you are, the longer or harder you need to make the exercise session.

Before each session you will need to do a short Five minute warm up

1. Brisk walk or high knees on the spot or jog – get a bit breathless

2. 10 squats

3. 10 lunges

4. Circle arms x 20

5. Reach arms above head then press back behind you

At the end of each session you will need to do a short five minute cool down

1. Pace slowly under breathing back to normal

2. Stretch each body part for 10 seconds

a. Legs – front and back. Then calves

b. Back – arms above head and lean slightly to the side

c. Neck and shoulders

Session 1

a. Cardio

a. Walk jog run. 30 seconds walk. 30 seconds run. Repeat for 15 mins

b. Increase times for fitter people

b. Conditioning

a. Squats

i. Wide leg stance

ii. Sit low and drive up through feet

iii. Repeat 15 times then do the second exercise

iv. Repeat both exercises three times

b. Single leg tap

i. Lie on back arms towards ceiling feet up and higher then knees

ii. Slowly tap toe and opposite arm to floor then breathe out hard as you lift back up

iii. Repeat 10 times

Session 2

a. Cardio

a. Use your stairs or steps outside

b. Walk quickly or run up stairs then walk down

c. Repeat 6 times

d. Then do second exercise and repeat both sets 3 times

b. Conditioning

a. Lunges – big step forwards, drop back knee lower towards floor, then push up and push back to standing

b. Hold a heavy weight to make it more challenging

c. Repeat 10 times

Session 3

a. Cardio

a. 2 exercises repeat one after each other 10 times for 1 minute then do second exercise and do three repeats

b. Exercise 1 – high knee lifts.

c. Exercise 2 – big side steps

d. Both can be done with or without impact depending on fitness

b. Conditioning

a. Press ups – on knees or thighs or full

b. 6 or more reps or just keep going for 1 minute with as many rest as you need

Session 4

a. Cardio

a. Skipping rope (can be done with imaginary one)

b. Light and quick feet with big arm movements for 1 min. Then conditioning then this again 3 times

b. Conditioning

a. Wide arm raises

b. Wide stance with knees towards toes slight squat down then raise arms to shoulder height with hands roughly higher by at eyebrow height. Squat down as you lower arms

c. Hold weights to increase challenge

d. 10 repeats

Session 5

a. Cardio

a. Boxing stance with split legs, arms in boxers pose

b. Punch alternate arms forwards with slight twist in shoulders

c. Shuffle feet at the same time to increase effort

d. Repeat 1 minute

b. Conditioning

a. Sit ups – knees bent and hands behind head

b. Slowly pull ribs towards hips and breathe out. Do not pull on neck

c. Left and hold for three seconds

d. Repeat 15 times

New Year - fitness tips

Tomorrow marks a new date and the change in year often marks a change in behaviour. Personally, I dislike the phrase of "New Year, New You" , as it seems to say that the "old" you was somehow defective ….however, an opportunity to mark a step change is often a great way to allow us as humans to satisfy our appetite for improvement.

As we get to grips with having to remember to write 2019, and not 2018, this makes us focus. The change of year also reminds us that time is passing and if not now, then when. If you have the desire to wipe the slate clean and to start a new year with a better mindset, a determination not to let life be the boss but to be in charge of your own destiny, then here are my top five fitness tips that I have found to be useful.

1. Go compare but don’t compare

a. This is all about making a choice that works for you. Yes, have a look around at all the different things you can do to improve your fitness. Ask friends for what they do. But also, and most importantly, do not compare yourself to others in a negative way. This I find is the most destructive, soul destroying and demotivating way to fitness. Be inspired - but don’t then see this as a way to beat yourself up about what you have not achieved. Be yourself. Be kind. Chose happy workouts that bring you satisfaction. Make your goal joy of life. Be positive in your self talk "you can do it" " keep going" " you are doing well" " don’t give up" are all better phrases then " you are rubbish" "this hurts"

2. Marie Kondo your clutter

a. Time is often the reason that many people find is the biggest barrier to making a change. If you have read the Marie Kondo book about de-cluttering, then you will know the phrase of only having onto things that bring you joy. Therefore, apply the same principle. Find the joy of exercise and make room for it in your life. De clutter the time consuming things that drag you down. Part of the book says that you should not spend your time tidying up, but have less things to tidy – so, clear some space. You need 30-60mintes in a day, three to five times a week. This might mean sitting down with a pen and paper to see your time schedule – but think of it like the emptying of your wardrobe and discarding items you no longer need.

3. POA

a. A "plan of action" is always useful and a great motivator. Consider in the same way as planning your holiday. You know how we look forward to it, but also have a look about where we will stay, maybe look for things to do in the area, plan what clothes to wear, book time off, get excited. That.

b. An "end goal" is always a good thing. It makes us work towards a date and keeps us motivated when we don’t want to do exercise – and yes, this is a real thing btw. So unless you are on a "shred to wed" or have set your self a race goal, plan a "thing" This could be physical – maybe weight loss or fitting into an old pair of jeans. Or mental – such as waking up with more energy and sleeping better.

4. Strictly Come Dancing - Fitness style

a. I’m not suggesting getting out the sequins ( but, if it pleases you then don’t hold back) but to get your own glitter ball and really, some judges to mark your performance

b. Basically be a judge. You know how part of the joy of the show is watching people improve over time. They listen to their coaches and listen to the judges comments. They work on their performance and work towards a better score. Be that person. Don’t think that every time you do things you will get the perfect ten. Sometimes, you might have a bad week. Work on it. Get better at it. Get advice. But always sparkle and shine. Be fabulous

5. Blue Planet - David Attenborough style

a. We all love to watch the amazing documentaries that David Attenborough makes about our planet. Whether that is watching in wonder at the beauty of the world, or shouting at the tv to run away from the snakes or even crying at the harshness of life that can be cruel at times. At the end of each show there is a voiceover telling us that if we don’t change, then we will lose what we have. This is the voiceover you need in your head.

b. You might like to script your voiceover. Write it down and keep it tucked away in a drawer and read when you are demotivated. Have David Attenborough’s voice in your head - he always celebrates the beauty in what we have but minds us that we need to be guardians of the future. Be your guardian. Be brave and make a difference

I wish you well in 2019. I hope the year bring to you much joy and laughter. That there is love and kindness, but mainly that there is a determination to celebrate life in all its weird and wonderful ways.