Goal Setting – Fear and Persuasion

If you have ever had a Personal Trainer, then no doubt they have talked to you about “goal setting”  - and quite right too. Science backs up the natural human instinct to have something to go for....and goal setting can be the kick up the backside that you need when there are too many other things clamouring for your time.

It’s no good having a boring goal that you can move around to suit you.  Something like “I want to get fitter” can be pretty soul destroying, as you can keep that going for years without ever reaching it. Be specific. This is something that I have learnt recently as I start my goal to raise money for Cancer Research. Yes, I know I have been an instructor for years and yes, I know the science. But as someone whose job it is to do exercise, then the routine of doing stuff inevitably means you naturally are fit but you very rarely get the fear factor to get something done, nor the juggling needed to adjust your life to fit in even more exercise.... 

However, this all changed when I recently completed OutRun May for Macmillan Cancer.  At the beginning of the month you pledge to run a certain distance – the choice was yours. I thought 50 miles sounded pretty achievable (which is always a good thing when you set yourself a goal) – and also somewhat challenging (another good piece of advice).  It all started pretty well and each day I had a plan of how many miles I wanted to run – I knew I needed to do roughly 12.5 miles in a week to get to the 50 within the month – and it really did help to write this down and know what I had to do.

Half way through the month I did pledged to do a 5K as part of the Race for Life Challenge for Breast Cancer – as the time got nearer, I knew I could do 5K, and thus the challenge was less, so I was brave enough to increase the fear factor and up the pressure by converting to the 10K.. and having only run a maximum of 4 miles beforehand and yet to complete that without some bits of walking I was amazed that I managed to run the distance in one hour seven minutes – without a single walking step.

This got me thinking and believing. Owning the challenge in your heart is super important. I was so made up, I thought I could smash the 50 mile barrier and was so motivated. Then came week three. Week three had a series of family events that took out 4 days of running. It buggered my schedule even if the events were totally amazing.

Then came the last week of running and the pressure to hit the 50 miles develop into a real thing.  Boy, there were times when I was tired, aching and not wanting to go out, but because I had made the commitment, not only told people, but also inspired some of my friends to do it too, then it had to be done.  Don’t underestimate this. Fear of failure and the persuasion that reaching your goal will feel good are super pals to help you to reach that “I want to get fitter” goal.

So, here are the things I have learned:-

1. Set yourself a clear goal
2. Tell people what you are doing
3. Sign up for an event or race to set yourself a target
4. Get a diary to record your mileage and how you are feeling
5. Set a longer goal (I have set myself a goal of a half marathon in 4 months time – otherwise I might be very tempted to hang up my running boots!!)
6. Enjoy the feeling when you tick off that goal

It is slightly amusing that all of my personal experiences seem to reflect what science says works....

Good Luck everyone xx

PS I managed to run 55 miles in May
Rachel's 12 Months for Ovarian Cancer

5K – 10K – a leap of faith

After 4 weeks of steady plodding and jogging, something amazing happened.  All of a sudden I could “run”.  It might not be a fast run, an elegant run, but it was a run that kept going without stopping for miles.

The human body is amazing. From weeks of wondering about the sanity of doing something that seemed to be so tough, so painful that I never thought I would get to grips with it, it suddenly clicked. 

When I was training, in my mind my goal was to get “running in my legs” which basically means to get your body used to the action of running. It takes time for the nerve impulses to be used to firing in a certain way, to build more capillaries in the areas that you need them the most, to get your joints used to the pounding and movement and to be able to control your breathing. 

This meant two things.  Patience and Persistence.  These are my personal tips to help you (they really helped me xx)

1. Run on a regular basis.  Look at your calendar and note down the days you can fit in 30 – 60 mins of running.  Don’t worry if you can only run a mile or two on some days – it is the regularity of the running that helps more than the distances in the beginning.
2. Start a running diary.  Note down the date and time you ran for, how it felt – sometimes runs of the same distance a great, sometimes you have a rubbish run – don’t lose heart
3. Wear clothes that make you feel comfortable.  Nothing worse than an annoying bra strap that falls down or wearing tight clothing that makes you feel self-conscious.  Get the best pair of trainers for you.  Try wearing additional insoles for comfort. Wear a buff to keep your hair off your face and the ear phones in your ears.
4. Run at YOUR pace. Don’t get hung-up on what other people are doing. If you like running fast and then having a walk – do that. If you like to run just slightly faster than a walk – do that.  Start to enjoy the rhythm of your steps. It becomes hypnotic.
5. Keep relaxed – try not to get tense when it starts feeling tough. Slow out breaths.  Chill. My go-to idea is to imaging that I still have miles to run and that there is no worry – if I think I am close to the end of my run, I start to tense up  - no idea why Lol!  Let your arms and shoulders be relaxed and hold no tension. Control your out breath. Big sighs.
6. Keep going.  Try to shorten the walking bits and each time, try to run a little longer, a little further.  Keep going.  Try not to stop when the urge comes, try to push yourself mentally to put one foot in front of another – the feeling does go – and it may come back, but really the key to this running lark is in the word itself – run. Not walk.

Be Patience

Be Positive

Be Persistence

If any of you would like to help towards raising some money for Ovarian Cancer - here is the link to my Justgiving page.

Rachel's 12 Months for Ovarian Cancer

Endurance – it’s a mind thing

Noun: -   the fact or power of enduring or bearing pain, hardships, etc.  The ability or strength to continue or last, especially despite fatigue, stress, or other adverse conditions; stamina:

Learning to run has been an interesting experience.  I know that the science dictates the length of time and distance, you can choose from one of a hundred programmes to follow.  But they don’t tell you much about the bloody mindedness you need to overcome the mental state that you go through.

Start of the run – ooh, that feels a bit achy and sore, ooh why I am so out of breath, running was easier yesterday now I feel heavy and lumpy. Need to walk and catch my breath...

Middle part of the run – ok feel good.  Hey I can run a bit!  I can run a little faster maybe – ok, not that fast, need to walk again.  How many miles have I covered?

End of run – hey, I am sweating, but I feel ok. I can probably run at least another 20 minutes. I am a runner.

One hour after run – argh my legs, I can’t walk. Everything hurts.  Must go running again tomorrow...

During the walking bits, when going through the doubting phases and hurting parts, the thing that springs to my mind all the time is “endurance” and not the fitness kind of endurance “The ability of the muscles to sustain rhythmic motion over a prolonged period”  but the fact that you need to “endure” the training, the pain in the legs, the feeling of being out of breath and unfit, the ability to get up out of bed when you would rather surf the net, the deep breathing and rhythm of running that needs to keep going, without stopping for longer and longer.

I have found that the word “endure” is often in my mind – “Can I endure this?” “How long can I endure this?” – and it made perfect sense that endurance training, is all about your own mental ability to be able to endure the training for as long as possible – and that way not only do you get physically fitter, but you also get a small measure of mental toughness by knowing and understanding that you can do it.  You can endure.  You can keep going.

I find that I need to compare the level of uncomfortablness with something that I know really hurt in the past.  This is a relatively easy one for me since I have not long come out of hospital and suddenly the pain in my legs goes from an 8/10 in terms of pain, down to 3/10 when I think back on things. But you could use times when you also learnt to “endure” - maybe a broken heart, childbirth, broken leg, loss of job. Basically, anything that hurt you.  Find things in your life that you have got through. That you came through and although it hurt at the time, you made it.  These thoughts and images are a great measure that helps with running.

Now, I am sure that normal runners and athletes will scoff at this – because they have the fitness to cope. But if you are new to running like me, and have goals set that you want to reach, then you need as much mental resilience as you can.

I wish you luck on your endeavours. I have managed 16 miles in my first week towards 50 miles for May (OutRun MacMillan). As I run, that word runs through my head...endure...

5K – such a small word, such a hard mountain to climb....

Following a year of misery and pain through ovarian cysts, operations, cancer diagnosis and more operations, my posts over the next year will follow my journey to return to fitness and raising awareness (and maybe some money) for Ovarian Cancer.  I know many of you have enjoyed reading my fitness blogs, but I am now hijacking the page for my own personal story – hope you don’t mind too much...

5K - 3.1 miles...

Always sounds pretty doable.

Seems to be the entry number for most “beginners” races – then why does it feel so freaking hard to do?? I have years of fitness and knowledge and this little thing like running has made me wake up and realise what it feels like to be stupidly unfit.

I see my running friends posting about the 8 miles they have done or doing 4 marathons in one month. They make it look easy... and with this in mind, I pledged to run 50 miles throughout May 2016. That’s 2 marathons over 4 weeks.  It sounded a big enough challenge but still achievable.  In a fit of positivity and that cute little 5K number, I also signed up for the Race for Life event in 2 weeks. And I currently can’t even run a mile without stopping a few times and cursing under my breath that something so intrinsic to the human body can be so fiendishly difficult to achieve.

Yes, I know about taking it easy, building the miles, having rest days, mixing walking, jogging and running. I know about stretching and nutrition. What I have underestimated is the crushing psychological trauma that, hey baby, you can’t do it. You are going to look like a red faced sweating tomato with aches and pains in places you didn’t know, be conscious of your wobbling backside as you pound the pavements and far far from the image of casually running over the line with a smile.  Let alone you thought it would be a “good idea” to complete the race in 30 minutes.

Luckily the internet is blessed with a hundred running plans and programmes to help you on your way. All I need now is the doggedness not to give in – and I have.  I feel that I have been given this opportunity to push through these stupid self-esteem crushing and humble-making barriers.  I could be in hospital now or worse, but the cancer is gone and at 6.30am I am about to put my trainers on and go for a loosely termed “run” to get those miles in my legs..................wish me luck x

https://www.justgiving.com/Rachel-Hubbard2?utm_source=Facebook&utm_medium=fundraisingpage&utm_content=Rachel-Hubbard2&utm_campaign=pfp-share

What to do when you have a lot of weight to lose

There are often times when we think that losing half a stone, or a couple of kilos will make all the difference – dropping a dress size or even just having clothes sit more comfortably on you. Then there are times when you need to lose a significant amount of weight, a couple of stones, a raft of kilos - and the task can be a daunting one indeed.

Here are some tips and ideas if you are that person who has been told that you are overweight and you need to lose weight for your health and well-being.

Step 1: Try not to be overwhelmed by the task. Simply owning it, declaring it and being responsible for the task ahead is a great starting place. Don’t beat yourself up for “letting it get so bad” or that you have so much to do, you will give up on the first hurdle.  Be brave. Be strong. Be determined to succeed.

Step 2:  remember that your health gets better immediately, and that the small changes you make now will directly impact your blood cholesterol, your blood pressure, your insulin sensitivity and hopefully, your mental health too.

Step 3: Remove temptation.  Remember you are human. If you are hungry and that chocolate is in the house, it will call to you.  The minute you open the cupboard/fridge/bag and you see that item that will making losing weight much harder...staring at you...then you will want to eat it. So, cold turkey your house and make being high fat, high sugar items at least a 20 minute walk away – doable in emergencies....

Step 4:  Add it as much moving around as you can. Each little bit of moving will help you. So try to speak to people in your office by getting up and walking rather than sending the email, yes, do that get off the bus a stop earlier or try a 15 minute walk before food – breakfast, lunch, supper. If you can, then add it a longer period of activity at least 3 times in the week – if you are not doing this already, remember that this is going to be a challenge to fit into your life, so pick a time that is most convenient, get a friend to come with you or post it on FB that you are doing something. It is going to help you massively both physically and psychologically, so take the step.  Chose and activity that you like and aim for a minimum of 30 minutes and a maximum of 90 minutes three times a week.

Step 5: Cut out as much fat from your diet as you can. Sure, we need some fat, but small amount as it has double the calories of anything else, so reduce the amount of fat on your bread and butter, reduce the excess fat on meat, stop frying food, steam, grill or bake. No cream, smallest amount of cheese or none at all, but don’t be tempted to be so strict that you give up.  Make small changes every day.

Step 6: Reduce your sugar intake – esp. processed sugar (white looking, been through a chemical process, does not look like home baking (too “perfect” looking)).  Reduce any biscuits, cakes, snacks, chocolate and make sure that people don’t tempt you in work.

Step 7: Throw out your scales - don’t weigh yourself. Honestly, if you have a mountain to climb, each pound lost, put on, stayed the same, is pretty demoralising.  Lots can depend on the food you ate, amount of water you drunk, time of the month. So use your eyes, feel your fat (it goes “thinner” and less chunky), use clothes and keep your eye on the end goal and not all of the small steps.

Step 8:  Set yourself a goal and when you reach it, a reward (that is not food).  Make small goals with small prizes e.g.  Cutting down your fat all week gets you a trip to the cinema/new book/makeup etc. A month of exercise – gets you a day trip out or a day of lazing in your PJs all day long...  Be inventive with your rewards and make sure you stay focussed.

Step 9: Increase your water intake. Start the day by sipping a glass of water before your early morning tea. Aim to drink a full glass of water before each meal time and at the end of the day when you go to bed

Step 10: Be organised. Plan your meals in advance, get your shopping list sorted, buy local. Cook in batches so that you have enough food all week. If you want a snack then eat your lunch a bit earlier. Eat protein with every meal and plan around what you have going on in your calendar all month.   Have a look at my other posts for more meal ideas.

So. Be brave. Think long term and keep at it xx

Menopause – does exercise help?

The menopause is an important part in the life of the human female body; when fertility comes to its natural end, and when significant body changes occur that can affect both your physical health and psychological wellbeing.

Triggered by a gradual reduction of hormonal level as the ovaries fail to produce sufficient oestrogen, the menopause can bring about both physical and mental health changes.   The chance are that the symptoms of increased general irritability, anxiety and mood swings (and possible depression) might not be so easy to spot (!!) but more distinctive night sweats, hot flushes increased headaches, dizziness  and  joint pain might be harder to ignore...

The menopause also increases our vulnerability to other chronic diseases such as the risk of coronary heart disease rises, partly due to the natural ageing process and partly to the diminishing defensive properties of oestrogen.  

The menopause can be defined by an absence of menstruation for more than 12 months in women over the age of 35.  The transitional period of the menopause, where we start to see hormonal fluctuation, can last for many years, and may be referred to as the "climacteric" period. This transitional phase can begin from as early as 30 years old, with 51.4 years being considered the mean age for menopause in western women and in general, most women will have completed the menopausal transition by the age of 60.

One of the more distinctive (and frustrating) side effects of the menopause cycle is increased intra-abdominal fat and changes to body composition and fat distribution, more commonly phrased as "middle age spread".... As fat redistributes and the body changes shape, it is likely that many menopausal women tend to feel more self-conscious and this can then turn into a lack of self-esteem to take up exercise.  However, it is really important to remember that increases in fat-mass- especially in what is known as the "hip to waist ratio," where you start to lose your natural "waist" has a direct impact on our cardiovascular health.  Oestrogen offer us protective measurements by allowing the blood vessels to operate more efficiently, but without it there is more chance that your arteries will fur up without some interventions such as healthy diet and regular exercise.

The good news is that there is a pile of research that says exercise can reduce the distress associated with the menopausal transition. Women who are physically active in both the peri- and post-menopausal stage report less severe physical symptoms, as well as improved psychological well-being and higher levels of self-worth.  Even better, you don’t even have to be big into fitness – and even walking where you get slightly out of breath can show improved self-esteem and quality of life, even if there were not any changes to fitness, or reduction in body fat. 

Don’t think that exercise is only there to help your physical health. Your mental health is just as important – and especially at this stage of life which can be really trying – not only with the physical changes which are difficult and challenging, but also in the "grieving" process that our time as a women, where we could have babies (if we wanted)or we could work on our fitness with the aim to see significant improvements - where as now we train to maintain fitness and stop the decreasing bone and muscle mass, loser skin and other wobbly bits that use to be firm...then doing exercise to simply improve our mood is worth it alone!  Remember, your feelings of self-worth, self-perception and well-being can all be improved by exercise, as exercise stimulates the brain chemicals to elevate mood and feeling alert. Women who do aerobic activity (step, running, swimming, aerobics cycling etc) regardless of whether they were on HRT or not, show increases in well-being and a reduction in stress levels. 

Aim to do 20 -30 Minutes aerobic exercise about 3 times a week, weight train about twice a week  - please use my earlier posts on ideas of what to do.  There is no need in general, to reduce levels of intensity or frequency just because of the menopause.  And finally, please please please - aim to do things you enjoy so that you get those hedonistic pleasures...

Being Mindful

In a world of fitness, it is often not easy to think how mindfulness might play a part in improving health and well-being...for a start, how do you measure it – not in reps, not in weight loss, not in numbers we can see....but to miss out on the benefits of developing resilience in a busy world, is to miss out on a vital component of health.

The psychological aspects of fitness are well documented. A sportsperson will often face times when they need to control anxiety – maybe before a race, before the try conversion, the penalty kick off, serving out the winning set – and sports psychologists have found a range of ways that we can harness the capabilities of our mind to bring about a reduction in anxiety as well as an improvement of skill and achievement.

Here is how “being mindful” can help you not only get the best out of your workout but also to make you feel GOOD J - and you will notice this difference without stepping on the scales!

Ok – the basics. Being “mindful” is to be aware of what is happening to you NOW.  The way that your seat feels, the rhythm of your breath, the thoughts that are passing in and out of your mind. It is about paying attention to the world around us and to ourselves, without “pre-living” with what is going to happen in the future, or feeling “trapped” by things that have happened in the past. In our busy lives, it is easy to get into a cycle of rushing from one thing to the next, living in your “head space” where all the worries pile onto you – being mindful can help change your perspective but understanding that the thoughts that you are having, are just that, thoughts. They have no power or influence to become reality, but you have the power to still the rush of anxiety by being “mindful” of your situation and in the long term bringing about greater peace and happiness to your life.

Your first steps might be to just to start to notice your thoughts, your feelings, the sensations in your body and the world around you. Just pick a time that you will do this – maybe your walk to work, or when you sit and eat your lunch or in the evening when instead of watching telly or surfing the net, you simply sit and stare for a while. You can go on a course where mindfulness skills are taught – these are usually over about 4-8 weeks and are led by a trained Mindfulness Instructor.  You can of course set aside time for a more structured way of being mindful – such as going on doing meditation, yoga or tai chi

Here are my short suggestions for ways to be more mindful with your fitness goals.  First, I am going to show you a technique used by sportspeople to calm anxiety, called “centering”

Centering - Awareness of breathing

•          Place right hand on your belly button area

•          Place left hand on chest – around your heart

•          Exhale fully

•          Inhale and as you do so, think about the breath moving down towards your right hand.  You should be aware of the hand rising and falling as you do your deep breath.

•          Your left hand remains still – so keeping the breathing deep and not chest area

•          Repeat 3-5 times minimum

•          Emphasise the calm feeling associated with this exercise

•          Focus on NOW

Here are some other quick suggestions that you can try this week J

• Why not try and stand somewhere different in class – see the class from a different perspective – who stands where, what the light is like in this part of the class, how do you feel being in a different place...etc
• Say hello to a new person – connecting with different people is good for your mental health.  In a gym or class situation, you both already have something in common and a great opening phrase to get a conversation started.
• When you are working out, take time to notice the body sensations that are going on – and don’t panic!!  Enjoy your workout.  Be aware of your breath, your heartbeat, your muscles working, that bead of sweat running down your face
• When doing an exercise – focus – where are you feeling it, how does it feel. Think about the changes that you are making right now to that muscle fibre, to your strength, your flexibility
• Enjoy the dancing element of the classes, don’t worry about what you look like, let your body move freely
• At the end of the session be thankful and grateful, no matter how wreaked you feel, at least you did this for you, and made the effort

Enjoy your small trip into mindfulness, and if you enjoy it then set about making this a regular part of your fitness regime – you won’t regret it.