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.

The drive to exercise - is it MIA?

I hope that you managed to fill in both questionnaires that were included in my previous posts. These are your baseline measurements for your improved wellness. Now I am going to add some academic research that I looked at during my dissertation. Yes, it’s probably 10 years old and some of the papers I quote are older than that - but my point is...we’ve known for a long time now the value of being active and it’s knock on effect to our health and yet the health of the uk is still deteriorating. So, have a quick read, look up the papers if you wish and tomorrow I will set out some simple guidelines to follow.

Research shows us that physical activity in general is beneficial to both physical
(Blair et al., 2001) and mental health (Biddle et al., 2000). Despite knowing and understanding this, we still have barriers to exercise, both real and imagined, that stops us from starting an exercise programme.  So, lets look at motivation that might lead
to a positive change in behaviour that can lead to improvements to quality of life, health and well-being.

  I am going to introduce you to a theory called “Self Determination Theory” (SDT)
(Deci and Ryan, 2002).  We are going to
use this fab piece of research that I did my dissertation on towards the enjoyment
of exercise, making friendships and increasing self-confidence. SDT is a study
of human motivation, development and wellness. . Central to the theory is the
suggestion that there are three basic and universal requirements that need to
be satisfied. These are: (i) autonomy, or the control of your life; (ii)
competence, or the mastery of a skill, and (iii) relatedness, or
the way in which we relate to the outside world and in particular to groups
that are socially close. These three needs are central to facilitating natural
and optimal growth in social perception and personal well-being (Ryan and Deci,
2000).

 We understand exercise is valuable in keeping our
cardiovascular system healthy (ACSM, 2007) 
but also the link between body image and
self-esteem is a strong influencing factor on motivation for exercise.  Self-worth and self-esteem can improve even at a low 55% maximum training
heart rate when only slight increases in fitness and body fat were achieved (Elavsky and McAuley, 2007)  Exercise has value in underpinning physical
self-worth, self-perception and well-being (Fox, 2001). Self-worth can be described as how we see
ourselves (in a judgmental way) and includes our own beliefs, emotions and how
we behave. Whilst well-being can be thought of as happiness and mood. Interestingly, these two ideas
can also be defined as Hedonic (positive), which is linked to the basic
satisfaction that we get from feelings of pleasure and happiness; or Eudaemonic
which is more deeply rooted in fulfillment of human need - or the vast and
amazing realisation of your
potential.

Considering the range of positive benefits to exercise,
there appears little reason for us not to increase physical activity. But the
motivation to exercise is often what stops us. I am hoping that the
questionnaires will help you rethink...we know that this can of thought can
have a direct effect on exercise behaviour (Markland and Ingledew, 1997; Ryan et
al., 1984). 

 SDT is the intention of the motivation that
directs energy and behaviour. It uses motivational constructs to categorise
cognitive, affective and behavioural variables and reflects the source of
motivation rather than the amount of motivation as predictors for performance.
Intrinsic motivation combines our natural inquisitiveness about our world, and
the fundamental desire to nurture happiness and well-being (Deci and Ryan,
1995).  The pleasure we derive from tasks
which have no external gratification leads to true intrinsic motivation (Deci and
Ryan, 1995), and the freedom to choose what we do connects the basic needs
principles for SDT. Basically, this can be summed up as doing something you
love and enjoy!            

SDT
looks at your goals from a personal choice view point. If we want a long term commitment to exercise then it
is really important that they are personal, and gives us personal satisfaction from
exercise and the freedom to chose what we do, when we do it etc, rather than
pressure to complete tasks.  The feeling
of being in control of your environment is linked with intrinsic motivation
(internal) responsible for long term persistence behaviour and increased
psychological health (Wilson and Rodgers, 2002).

There
is more to come...just read this for now and think about what you like doing.

Wellness - what is it, and why is it important? Part 1

Back in the day...when I used to teach NVQ Level 2 Gym for
YMCA...we had a slide that would represent what “Total Fitness” meant.  This included four elements – Physical Fitness
( 5 elements), Nutrition (of course), Medical – including disease
and medical conditions that might affect fitness, and then the odd, and brushed
over “social and emotional fitness”

20 years later, we seem to understand more that each of these
are not simply elements of fitness that we train for, but elements that hold
hands, keep us functioning and each part is as important as the others.

Training for “Physical Fitness” is fairly easy and
straightforward. We apply a training method, look for the visible “gains” and
congratulate ourselves on being able to make recognisable changes. Likewise
changes to diet and eating habits can have an effect within 7 days. Why then
are we now so aware and concerned about the “social and emotional” side of
being totally fit...

Without good solid mental health and well being, we rarely
have the drive or motivation to pursue the other elements of fitness. But, why
is it so difficult to implement, see change and be vocal about what we are
doing. Can mental health be trained? Can we get “gains”?

The good news is yes. Positive steps towards the social and
emotional sides of our fitness can show results that are measurable. 

Much like the fitness notions of “no pain
no gain” or “if it doesn’t challenge you, it doesn’t change you”,  the
step into wellbeing is not just challenge to you personally, but it requires courage to be vocal about what you are doing - and for it to be taken seriously, congratulated on , be seen as inspirational and maybe not as chasing rainbows ...

Luckily, as I refer to the first part of my blog, these
elements tend to be linked, to hold hands, to influence each other.  This is great news. Because you can now call
your “Wellness Training” as a fitness programme – people readily accept fitness
programmes, it can be measured! You can see change!

First part, like physical fitness training, is to take
measurements. You can keep these confidential of course. Below are two well know and recognised mental health questionnaires that I used in my dissertation. These psychological
profiles will measure your feelings towards exercise and how your felt whilst
exercises – so, err, sorry, but you do need to do the physical training to go along with understanding how physical exercise affects your well being. 

As you can probably tell, this is just the first step. Please be honest when answering and keep a copy as we will retest at the end of the month. More to come !

		Not true for me		Sometimes true for me	Very true for me
1	I exercise because other people say I should	0	1	2	3	4
2	I feel guilty when I don’t exercise	0	1	2	3	4
3	I value the benefits of exercise	0	1	2	3	4
4	I exercise because it’s fun	0	1	2	3	4
5	I don’t see why I should have to exercise	0	1	2	3	4
6	I take part in exercise because my friends/family/partner say I should	0	1	2	3	4
7	I feel ashamed when I miss an exercise session	0	1	2	3	4
8	It’s important to me to exercise regularly	0	1	2	3	4
9	I can’t see why I should bother exercising	0	1	2	3	4
10	I enjoy my exercise sessions	0	1	2	3	4
11	I exercise because others will not be pleased with me if I don’t	0	1	2	3	4
12	I don’t see the point of exercising	0	1	2	3	4
13	I feel like a failure when I haven’t exercised in a while	0	1	2	3	4
14	I think it is important to make the effort to exercise regularly	0	1	2	3	4
15	I find exercise a pleasurable activity	0	1	2	3	4
16	I feel under pressure from my friends/family to exercise	0	1	2	3	4
17	I get restless if I don’t exercise regularly	0	1	2	3	4
18	I get pleasure and satisfaction from participating in exercise	0	1	2	3	4
19	I think exercising is a waste of time	0	1	2	3	4

		Not true for me		Sometimes true for me	Very true for me
1	Having to exercise is a bind but it has to be done	0	1	2	3	4
2	I feel confident that I can do the exercises	0	1	2	3	4
3	In the exercise environment I feel accepted	0	1	2	3	4
4	I think I was pretty good at the exercise I have just done	0	1	2	3	4
5	Exercise is not something I would necessarily choose to do, rather it is something I feel I ought to do	0	1	2	3	4
6	I know what I have to do in order to perform the exercises	0	1	2	3	4
7	I feel like I belong in the exercise environment	0	1	2	3	4
8	I exercise because I want to rather than because I feel I have to	0	1	2	3	4
9	In the exercise environment I feel supported	0	1	2	3	4

1.      
Biddle, S.J. Fox, K.R., Boucher, S.H.
(2000) - Physical Activity and Psychological Well-being How much activity is
good for health? Annual Review of Public Health

2.      
Prestwich, A. Lawton, R.Conner, M.
(2003) -The use of implementation intentions and the decision balance sheet in
promoting exercise behaviour.

3.       Prochaska, J. O., & Marcus, B. H.
(1994). The Transtheoretical Model: Applications to Exercise.

4.      
Wilson, P.M., Rodgers, W.M. (2002) –
The Relationship Between Exercise Motives and Physical Self-Esteem in Female
Exercise Participants: An Application of Self-Determination Theory. Journal
of Applied Biobehavioural Research. 7 (1), 30-43

5.      
BREQ-2 scoring chart

6.      
Needs Satisfaction scoring
chart