Be Accountable

 

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 favourites

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

f.        Write a list of all your favourite 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

Cold Water Therapy

 As I live right by the sea, I witness many people take advantage of “cold water swimming” - almost obsessively…Recent research shows that there a huge benefits not only to you psyche but also to your endocrine system (hormonal control), immune system and general cardiovascular health. However, please notice the word cold 🥶….

Wading into cold water takes courage. Many will wear wetsuits etc but I find more people brave the swimming costume with just the neoprene shoes. There is value in being cautious as your need to train your body to cope with the cold. Cold vasodilation is an inverse reaction to immersion in cold water. Surfers in particular will develop more blood vessels in their hands over time - and you have seen the evidence of my husband who, who regularly works in a cold environment, working without gloves 🤦🏻‍♀️. However, rapid cooling of the body does then produce a massive warming after a short swim in the cold water. Yes you will see the bright red legs but no one tells you about the thrilling exhilaration you experience after coming out. You feel so “alive” 😁 Why not try to acclimatise by taking small dips into the freezing waters ? Even paddling can be a good start and then wading in deeper before the head under dip. It doesn’t have to be long to get the benefits. Think about ice bath or cryotherapy for muscle recovery. It aids recovery from migraines, helps with menopause symptoms, depression and even weight loss. Whilst I am no mermaid 🧜🏻‍♀️and I look like a drowned rat in this photo 😂 I felt so energised afterwards 🤩🙌🏻. Yes your feet will scream about the pain so get the booties. But your happiness levels will jump with joy. Go cautiously, go with company, swim somewhere safe (a couple of minutes is plenty) and take you time to get used to it.

Have a look at the RLSS - Sponge to Plunge

https://www.rlss.org.uk/sponge-to-plunge

#coldwaterswimming #coldwatertherapy #coldwaterimmersion #mentalhealth #swimbythesea #coldwaterwomen #menopausehelp

The Pursuit of Happiness...

 

The Pursuit of Happiness

Why, when I have decades as a fitness coach and tutor, have I suddenly swapped reps, rates and resistance for an unmeasurable feeling? Why indeed…much of this lies in the emerging science that is now showing how the human body reaches its goals, or even, fails to reach its goals. I have always been fascinated by the human mind – that was my main driver when I completed a second degree at the age of 40. I was confused as to why with all of my skills as a coach, my clients found sticking at a programme challenging. I initially did the psychology modules only for this reason, and did my dissertation around motivation to exercise. I find it intriguing…

Think of a cup of tea. You want a cup of tea. You have a vision of a cup of tea in your head.  But in order to get that cup of tea, you have to follow certain steps… you need a cup, a spoon, some milk maybe, definitely a tea bag, hot water, and don’t forget some boiling water!  You know you like a cup of tea, and so you ensure that you have these items at hand to enable you to sit down, enjoy your tea and a little moment of happiness.

As you read that, many of you may have had an image in your head of that happy sit down with tea feeling, or some of you might well be motivated to go and get a cup of tea straight away. This is the power of the mind. The pursuit of happiness. The reach of your goal by having everything in place to get there. How many of you know the frustration of making the tea and then going to the fridge and finding no milk, or that the milk has turned!

The powerful harnessing of our brain, neurotransmitters and hormones drives a human to do the thing that they want to do. Enables them to make habits from events that bring pleasure. This to me has been the key in the pursuit of happiness.

Reps, Rate, Resistance are still part of this – but these are the elements to reach the end goal and the impetus to change lies within the deep cortex of the brain. How to harness that power is key.

The cup of tea analogy (and cup stain on my logo) is all part of my own coaching ethos, driven by science, with both physical fitness and mental health being part of the  “pursuit of happiness”. Going to the Café to get the tea, to sit and talk, to be in a happy place.  It is also why I have called it “Happy Café Hapus” (and let’s keep that Welsh in there always x)

Happy Café Hapus May/Mai 2021 – 1-30^th May – message me for details of the next course

 

Sunshine and Hunger

 

Sunshine and hunger - a-MSH - how to harness the sun to suppress your appetite ...

Yesterday, I quickly mentioned that I had read about how sunshine affects your hunger and how being outside can suppress appetite.

Frankly, some science makes you think it is a piece of fake news, but this is in fact,  a fact. 

Appetite is shown to be the main reason why people find it difficult to stick with calorie reduction over a long period of time. There are many hormones in our bodies that trigger eating, and sometimes stop us when we are full. Yes, there are also many other mental health issues around food, but that is for another time.

So why sunlight?  It is all to do with a hormone known as a-MSH –  an “alpha Melanocyte Stimulating Hormone”  - you may recognise the word “Melatonin” and know that this hormone protects the skin from UV light by developing a pigment in your skin (think safe suntan) – but it also has the ability to control appetite.

In a recent study, it was shown that morning sunlight has an impact on your appetite for that day – it does not mean that you will be able to eat what you like (!) but if you try to do a walk before breakfast  - outdoors – then listen to your hunger signals, you should find that you are more able to be in control of your food intake. Further studies seem to show a reduction in your fat cells which are exposed to the blue light of sunshine, and that this also helps your circadian rhythm to calibrate and will help you sleep better at night. Whilst this might sound too good  to be true, I would suggest to aim for a 10 – 20 minute walk before your day starts.

Please remember the basics of good sun cream to protect your skin – as it is the LIGHT that makes the difference.  Going without your sunglasses helps a lot, so again, early morning before the sun is too bright. Finally, in another, very old, study, looking “down” makes us feel “down”  - so put your phone away, look up at the clouds, the view, the distance  - looking “up” helps us to feel more positive too x

Get outside. It is good for your mental health; it is good for your physical health – and now it also seems to be good for your arteries x

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