***DO NOT LISTEN TO THIS WHILE OPERATING A MOVING VEHICLE OR WHERE YOUR FULL ATTENTION IS REQUIRED FOR SAFETY***
The facts:
1. Exercise is amazing for keeping your body and mind healthy.
2. Your motivation to exercise will become a reward if you make it a habit. You just have to start. Any exercise!
3. Your body is a miraculous gift and deserves respect. My session is focusing on all three, but mainly gratitude for how all the various parts of our bodies keeps us healthy.
I hope you enjoy it. Honestly, if I inspire one person today – my job today is done.
If you are having a down day - play this loud and start moving. Dance people - dance! (But sorry you have to watch the 5 second video before it starts - don't know how to avoid that - worth the wait) LOL
Sorry for my lack of personal posts. I have had a lot going on - 3 big events. Listing one post a day so it’s not a huge long post, and each has a lesson.
NUMBER 1. About 6 months ago I fractured my foot by a freak trip up a curb. To someone who walked 15-20,000 steps a day, it was a big deal. I had 2 weeks pretty much in bed, and was just about able to walk in a support boot and crutches, but no more then 4 blocks at a time.
I had several NHS appointments to see how badly I had fractured the tendon and the nerve. It was an experience to actually get to hear my nerve grow!! They put an acupuncture needle in your leg, and you can actually hear the nerve grow (silence means it is a normal nerve). So apparently it will take another month for the nerve to head down my leg to my big toe. At least I am now on the mend and am so thankful to Bhavini and Aiden, from Bodies Under Construction, for their amazing physio skills to helping me with rehab. I am now almost back to 100% and for the first time today – I managed to run for 6 minutes! YEAH!!
However, the hardest part of the fracture was not the physical pain, it was the mental depression. Not being able to get outside for exercise, do my normal routine, and see clients really took a toll on my mental wellbeing. I felt so down, and even though I could do work over Skype and some social media, not getting out and being able to exercise began to make me feel lonely and depressed. I knew I had to take action mentally to get me into a better state.
I began to break down the day into activities such as 30 minutes just doing gentle stretching, 30 minutes bath (including massaging my foot), 30 minutes reading positive books (like Laws of Attraction), a few hours work, 1 hour watching feel good YouTube clips about “spending it forward” and “acts of kindness”, 45 minutes eating a healthy lunch slowly and watching the news, watching a funny or classic movie, and ending the day again with gentle stretching with a scented candle - of course. It started to help vs. being frustrated and depressed. Once I had a plan, I started to feel better.
I read the book Eleanor Oliphant is Completely Fine. It was ironic as the book is about a lonely woman. The author, Gail Honeyman, wrote the book after reading a newspaper story about a woman in her 30’s that never saw people from the time she left work on Friday night until Monday morning. We only think of the elderly as suffering from isolation and loneliness. You need to make a plan if you are living with depression, fear, loneliness, anxiety, etc. Little steps will lead to bigger ones and slowly feeling better and better and better.
The other lovely lesson I learnt was to try the “acts of kindness” for myself to others. I went to Sainsbury’s, bought a dozen yellow roses, and passed them out on my way home. Every one of the 12 people I gave a rose to brightened their day and mine! One man even said, “I feel like I have just been knighted”. Also one woman I gave a rose to was so thankful and happy that the women at the table next to her clapped, so I gave one to her too, and those 2 women I am sure were still talking to each other long after I left.
Highlighting the importance of exercise in ageing by referencing Deepak Chopra’s, Ageless Body. Timeless Mind. Good reference for the people who lack motivation to exercise, the elderly, just retired, and people with depression.
More tips to keep you motivated to exercise and just to get started on
days you don't feel like it.These
are fun, mind games - to keep you going when its time to "get out
there" but you would rather stay in bed.
Don't forget that exercise gives you energy and lifts your spirits - so
just start for 5 mins - and momentum will take over.I hope you enjoy them. Please let me know if you want more ideas or share your own.
5 great tips to keep you motivated during exercise.
THINK! Think about
what would motivate you to keep going vs. letting your "chatterbox of
doubt" make you give up or fail. If you just use a little
creativity, you will find hundreds of ways to keep going. These are my
top 5 when I am out for a run.
1. Pretend you are leading a class of new
runners. In your head, imagine what you would be telling them about
proper running style. What foods to eat, how to prepare with good clothes
and shoes (what do you personally like to recommend). Is there something,
like tension socks or runners gadgets you think are worthwhile to invest in?
Then tell them about breathing, stride, pacing, interval training, best
posture, the importance of warming up and cooling down, stretching.
By the time you have finished telling "your class" about the
joys of running, you will be done with your own run.
2. Imagine you are on a TV program.
Similar to above, but when I do this, I imagine I am in the middle of
some endurance test (even if it is 5K) and explaining why I run and a little of
my history and when I started running. I "talk" about all the
benefits I get from running and exercise in my life and about other exercise I
do to keep my body in shape. Again, by giving this your full focus, you
will not consider stopping for a moment - how would that look on national
television?
3. Pray. It does not have to be 12
Our Fathers and Hail Mary's, (however I did do this once during a 10K race
through London - partly because I didn't really have time to train for the 10K
and had been only doing 5K's, and it was my first 10K). But you can also
use the time to be thankful for everything you have in your life and break it
down. I think of people, starting with family, then friends, then
neighbours, and other people I regularly see, but not socially.
Then I think of health,
and break down my whole body into sections. I thank my body areas one by
one for the work they do to help me run. Starting with the toes for the
balance they give my body, and work my way up...ball and heal of
feet/knees/thighs/legs for the power they bring to the run etc. Then
heart, blood cells, muscles, stomach (nutrition), even sweat to keep you cool
etc..., if you break your body up into the fine detail, you can spend 30
minutes or more preoccupying your mind.
4. Break up your even into smaller chunks.
Like I tell my marathon runners, "It is simply 4 x 10Ks with a
little extra on the end. In any race, the last 1k is mainly for you to
savour the cheers from your fans when you finish your marathon. Even if
it is a smaller run or walk, break up each 1K into a project. Sing a song
on the first one, think of your favourite holiday and relive it on the second
1K, etc...
5. Rewards. As my partner would
advise, have an ice cold beer waiting for you when you return. I would
suggest a healthier reward but no matter what it is, at least you will have
deserved it.
Enjoy your exercise but
more importantly, enjoy using the creativity of your brilliant mind.
MY 6 WEEK DETOX DIARY AND SELF-HYPNOSIS – FOR YOUR BENEFIT (UPDATED WEEKLY – WEEK 5)
This really has been a easy adjustment and much faster to settle into than I had thought in the beginning. By week 5 I don’t “think” of my days as being much different, only a reminder that I feel so much better in mind and body.
My detox teas finish tomorrow and I will go onto green tea and other herbal teas.
My calendar is looking more and more colourful – going to add sparking bits next week : )
Tips for this week for staying on track.
1. JDI – No change. Just always do it first thing or put it in your diary!
2. Balance is key with exercise, eating, being social, family, career, personal development, etc. Find your balance and your stresses will all decrease.
3. I went for a run with my neighbour Tina. I ran further and easier with a running buddy – thanks for the conversation and distraction Tina! I will try to ask more people to run with me and explain that I am trying to build up my distance and speed. My longest run so far is 5k (walking twice for 2-3 minutes) and run/walking Putney Bridge to Wandsworth Bridge.
4. Listing again the benefits after 5 weeks. 100% more energy, sleeping better, eating better, clothes fitting easier, body feels firmer, mind is sharper and more focused, being more productive in business and personal goals, and lastly but most importantly, I am happier in general.
Please feel free to contact me if you have any questions.
MY 6 WEEK DETOX DIARY AND SELF-HYPNOSIS – FOR YOUR BENEFIT (UPDATED WEEKLY – WEEK 4)
Really loving it now, as I am seeing and feeling it more in my body. I am still not pushing my yoga moves to extremes, (as I couldn’t bare the thought of a set back at this point) but still working up a sweat. It is the same with running – not pushing myself to run faster or longer, if I don’t feel good in my body. I am at least making sure it is a minimum of a 20 minute jog.
Still enjoying the detox tea and finding more and more that I don’t miss a lot of things I was in the habit of doing daily, like drinking a Starbucks Instant Latte – yuck. It would taste like drinking 10 cubes of sugar diluted with milk.
I am changing colours on my calendar to keep it interesting and pretty, and enjoying placing my round “stars” for days I run or do additional yoga. I am finding that breaking up my day with a run, walk or yoga is helping my shoulder loosen up when I have been typing too long.
Tips for this week for staying on track.
1. JDI – At this point I really don’t even think of not getting up first thing to do my yoga. If I need to get up really early, I have booked yoga in my diary for when I get back. As mentioned, I really like Yoga with Adrian (You Tube), and she has a 30 day with Adrian yoga program – and its free, so tomorrow start with her on day one! I did go to a drop in yoga sessions to make sure I am doing the moves right. It was helpful and I will go again before next week.
2. I can definitely notice that starting the day with exercise does lend itself to eating a healthier diet in general. I wasn’t terrible, but I think more about what would be a balanced meal vs. same old, same old. Having a lot more fruit and summer makes it easier to keep the variety interesting.
3. Thankful for encouragement from friends and family. I will try to start going on the weekend with a neighbour who is at my level of running, and the distraction of talking with someone will keep me going. We will motivate each other to keep going.
4. Listing the benefits after 4 weeks. 100% more energy, sleeping better, eating better, clothes fitting easier, body feels firmer, mind is sharper and more focused, being more productive in business and personal goals, and lastly but most importantly, I am happier in general. This is no longer a 6 week detox, it is already become a life style detox.
5. Final point. When I do self hypnosis before bed or after yoga, I keep a picture in my head on how I want to feel and look after the 6 weeks. I don’t do a count down, meaning that on week one I pictured myself in 6 weeks time, on week two, I again picture myself in 6 weeks time (not 5). I keep projecting 6 weeks out so I keep the momentum in my head of an ongoing goal. Lost 2 more pounds since last week!!!
Please feel free to contact me if you have any questions.
I think yoga (and other exercise) is so important for helping have an easier pregnancy and birthing experience. Cherie Lathey, SYT, the director of Yoga Mama Ltd, shared with me an article regarding hot yoga and pregnancy.
I hope you find it helpful and informative. Sharing is caring!
I love this article and believe it works. We all know how our bodies react to our thoughts but this is even more amazing and gives hope to those who want to be fitter but are restricted in their physical abilities.
Tessa Guy is a true inspiration to to the "never give up" attitude.
So get those grey cells going and get yourself fitter!!!!
Highly recommend this book. It is focused on being aware of your body and running style to prevent injury and stay healthy. Danny Dreyer takes you through a step by step explanation on proper running form and you can feel this enthusiasm coming right out of the book. I found it helped me and I was fascinated with his mind and body formula. As you already know, I totally know that there is a mind and body connection, but he is focused from an athletes prospective.
I am taking a positive thinking
course this month at a local yoga centre. Not that I am not positive but
to see if I can learn new things to share with my clients. The other
reason is what I tell others, you do have to make the effort to remind your self
that you have a choice on how you view things that happen in your life.
It is based on 5 points of yoga:
1. Proper Exercise
2. Proper Breathing
3. Proper Relaxation
4. Proper Diet
5. Positive thinking and
mediation.
We also learned about the 3
Gunas. This I knew a lot about, but not the way it related to yoga.
So, to share if you are not aware of them:
Sativa - This is where you want to be. This is your life in balance.
This is happiness. This is peace and harmony. This is the goal.
Rajas - This is when you are living your life with too much stress and
anxiety.
Tamas - This is heavy, like depression. You feel lethargic and don't want to
face the changes you need to make.
The real trouble is that when you
are in Rajas and Tamas, it takes a lot of action to get out of it. So the
best thing is to set a challenge to make your self do it for 30 days.
Then once you are started, the momentum begins to take over as you feel
better and better. So start immediately!
The first two classes where
really interesting. We were given "homework" to do after each
class. The first was to work on bringing meditation and affirmations into
your daily life. I do use affirmations when I am out walking the dog, but
I didn't do enough mediation. I decided to work it into a mediation/self
hypnosis. It really lifts your spirits, and rejuvenates your mind and
body. ~Try it and you will see for yourself.
The next homework assignment was
to try not to complain about others. OMG, that is really amazing. I
was shocked how many times I complain about others during a normal day. I
am not talking about hate, just little annoyances about people I know and
didn't know. For example, on the bus ride to Kingston, I found myself
annoyed by someone talking too loud, and someone who wanted to cut in front of
us to get on the bus first. It was little things like that I found were
going through my mind during the day. It all adds up by the end of the
day to be a lot. So when I
catch myself doing it, I am now saying a positive affirmation to reduce the
negative thoughts.
I already feel more blessed to
have learned these two simple but effective techniques to pass on to others.
The other day I went for a power walk with a friend. I am making a conscious effort to MOVE from the "lets have a coffee and catch up" to "lets go for a walk and talk".
I have also found that being outdoors in the fresh air also tends to inspire more ideas. It really does seem to lend a hand in open thinking of alternative ideas. When I am sitting in the office surrounded by "office" stuff it tends to limit my focus on topics I want to cover.
My friend suggested I just start recording while I go for my walks ideas that spring up from our talks and then use them later for Blogs, twitter, etc... I now pass that wise wisdom on to you my friends.
And it's built in exercise without even thinking about it! So call a friend and set up some "walk and talk" dates as winter approaches to keep you motivated and creative!
Whether you like the World Cup, or couldn't care less, it is a nice reminder to focus on exercise and get involved with something that inspires you. People who exercise regularly look better, feel better and have greater energy.
Every day there are new exciting fitness classes, but it doesn't have to be the boring gym routine. Dancing lessons, kick boxing, jungle fitness, 8 week challenge, and so many more. Enter yourself into a personal world cup and win!
Regular exercise is known to have significant benefits for people with mental health problems such as depression. Exercise can help you to recover from depression and it can also prevent depression from occurring in the first place.
If you have never exercised before, or you are returning to exercise after a long time off, visit your GP for a health check-up and advice about how much activity you should do.
