Are You Getting Old?

19 Nov

You aren’t  getting any younger, we know the to be true but yet again it is only a number.

Working with so many women I see all levels of fitness and all types of mindsets.

What makes someone old. Is it really just age?

Decades ago 40/50/60 was considered old but if you look around you these days it’s clear this is no longer true.

As someone in my 40s I don’t feel old and I don’t plan to feel older as time goes by.

The way I exercise and eat is primarily the reason why I feel this way and this is driven by mindset.  I have no intention of changing it but to continue to improve and feel younger as I age.

I intend to grow stronger, not grow old.

To me it is how your body works that can make you feel old.

Have you ever tried climbing the stairs, or got out of bed and had some pain or stiffness? That’s what would make me feel old.

I can’t say I don’t have those moments but I am certain if I didn’t exercise that I would feel my 42 years and then some!

You can be an old 20 year old or a young 60 year old, I’ve seen it.

Young adults who can’t reach their toes whilst standing and 50+ women who can with ease.

I’ve seen young women failing to lift their body weight and mature women do press up after press up with ease. I’ve also seen it the other way round.

The only difference between the ones who moves with ease and the ones who don’t is how they exercise. How they move, how they challenge themselves.

What about how you move, how you feel and how you look?

Do you feel young in mind and old in body?

The best news is it is never too late to do something to reverse the effects.

You can feel younger everyday that goes by!

You can be an old 20 year old or a young 60 year old. Or you can be a young 20 year old or a young 60 year old! Can stay young.

F.E.A.R

19 Nov

Sometimes the fear of something is so paralysing that we choose not to start something or learn something new.

What if I fail, what if I look daft, what if I just can’t do it?

Fear is a very strong emotion. Could it be that you are fearful of beginning a new eating or exercise regime but don’t quite realise it?

Maybe that you are so focused on the what ifs that you forget about the evidence. The real fact that eating heathy and exercising is scientifically proven to improve your body in how it functions and how it looks.

This fear could shatter your confidence and prevent you from moving forward.

If you think long and hard maybe you can identify with this…

I am already a failure.

Have you already written yourself off before trying, committing and seeing it through to the end. When I say the end, I mean the deepest image you hold in your mind about YOUR ideal body after you achieve it.

How can you be a failure if you haven’t started yet?

If you have made attempts and feel like you’ve failed, you haven’t! You are still learning and still looking for the right mindset and that will enable you to take action.

Maybe the wrong diet or exercise failed YOU.

Let’s say you are in the swing of it, making progress dropping inches. Why do so many come off track? Is it fear of finishing the task in hand?

Is there a fear that others may treat you different. Do you fear not blending into the background. Do you fear losing your comfort zone?

All this fear that is subconsciously going on in your head is going to ruin one critical element to your success.

Enjoyment!

Yes you can enjoy exercising and creating healthy meals!

Everything doesn’t have to be so negative.

Where is the negativity to adding active healthy years to your life?

Where is the negativity in moving freely and without pain?

Where is the negativity in glowing and looking good?

See, there is nothing to fear …..

How about switching your focus to the benefits of learning, progression and development of you?

And
Next time you feel fear in any area of your life remember this….
False
Evidence
Appearing
Real

It’s Only a Number!

19 Nov

Talking to my partner about his weight lifting and he was saying about his mindset being on how much he can lift in weight and it’s like a competition at the gym between the guys. Secretly looking to see the number of kilo’s they are lifting.

I’m constantly on at him to look at all round fitness rather than just the strength but also telling him not to rush ahead and be led by his ego.

He now lifts partly because I love weights so much and he seen it transform my body, partly because he lifted in his youth and partly because he cares most about strength always priding himself being strong but I can see how easy it is to get side tracked and focus on the numbers not the end result.

So it got me thinking about how some men in the gym focus on the numbers (how many kilos they can lift) And how women focus on the numbers on the scales or their dress label.

Maybe the numbers can be the end goal but have you got to focus on the journey. The safety, the enjoyment, the effectiveness of what you are doing. Is it worth going for the ‘number’ without considering what you else you may lose?

Just loss of weight or dress size done in the way of eating as little as possible and aerobic/cardio exercise to watch the number of calories you burn is a miserable game, I’ve done it!

You thoughts can turn to negative ones as you repeatedly fail to maintain that focus.

In my experience the ones who focus on how their body moves and function in all kinds of ways get the best looking body and the healthier and more capable body.

This is where people start to enjoy exercise as there is a greater reward than number loss.
Aiming just for a low number or on the scales and acting accordingly by severe calorie restriction can end up losing you health benefits, strength and your positive mind!

Who Dares Wins!

19 Nov

Do you watch it. It’s a program of thirty civilians going through part of the SAS selection process.

The aim is to basically push the to their limits mentally, physically and emotionally. It’s tough watching! The intention is not for them to be recruited if they make it to the end but to see if they can withstand the pressure. I suppose it’s like a personal challenge.

The staff (leaders) put them through tough challenges over and over often until some of the civilians quit.

They are all determined to get through but sometimes they quit of their own accord or selected to leave.

Every single one is winner by simply putting themselves in the position of discomfort.

I can’t help thinking what would happen to me if I was in the female version! I like the idea of being pushed but I also thought if I was doing this exact training to prepare me for a life of battle I would not want it! But if you want to change your shape then you have to enjoy or learn to enjoy the training and eating that leads to those results.

A leader said in one episode ‘I don’t think anyone is all weak or anyone is all strong’.

That makes sense as we all have strengths and weaknesses.

He then said ‘a strong person knows his weaknesses’.

This applies to anyone who wants to achieve something great.

Do you know your weaknesses?

Do you fear getting uncomfortable?

Can you identify those weaknesses? Do you identify it with food, exercise or both?

What about feeling uncomfortable? Food, exercise or both?

We may fear the thought of working our muscles or dread abstaining from food we know is not good for us, but changing your lifestyle is not something you should fear and charge ahead with but something you want to do and learn to get better over time.
Can you think of any weaknesses you have tackled head on and found success with in any area of your life?

Can you think of uncomfortable situations that you have put yourself in but found a great lesson to be learned?

In exercise I like people to identify their weaknesses and it’s at the point of failure that you will build your strength!

When a muscle starts to feel weak as you work it you can guarantee it will rebuild that little bit stronger and with that over time comes new muscle, new shape and new strength.

Next comes the challenge of persistence. You stop, you stop progressing, just like in the show who dares wins.

I am not suggesting exercise has to be as gruelling as what they are put through on the show. But it does involve some mental strength to begin, continue and see it through to the end result. By then you will be so in love with exercise because it has given you perhaps more than you initially thought.

It’s quite surprising who quits and who finds the determination to see it through. You just never know how much of a warrior you are until you add challenge and discomfort.

Winter is here! Time to hide?

19 Nov
Do you hide in winter. The weather has turned for sure and soon we can expect the ice and snow.

I love all weathers for different reasons but depending on the weather can usually depend on the activities people usually prefer!

The beach or the local park is great in summer and cozying up with a good book is nice on a windy rainy day.

You can also enjoy a book lounging on the beach/park and a good walk on a wet and windy day.

But during the winter we tend to turn a blind eye to the little things like shaving our legs (or is it just me?) but there are important things we tend to neglect as well.

Things like eating fruit and salads. Things like working out.

After work or a busy day it’s easy to want to just sit in front of the TV and make less effort because it’s not bikini or summer tops weather.

You can use this time of year a little more wisely though.

Go to bed earlier, get some mood enhancing, craving reducing, energy giving sleep!
Relax more, enjoy hot relaxing baths, reading a book or magazine, watching movies…bring those stress levels down.
As darkness sets in early evening it may feel like the evening are long but that’s great as you will have more time at home so why not create some simple hearty and healthy meals like a vegetable chilli, curry or soups.
Why not use your winter months to gain that advantage on your inevitable new years resolutions?
It all depends on the way you look at it!

The Apprentice

19 Nov

Do you watch it?

If you do you may remember Ruth who was fired a couple of weeks ago.

She was vibrant, healthy and full of energy. She was also the eldest contestant to appear on the show.

There was even a scene when they were getting ready in the morning when she was in her underwear. Her figure was flab free! It’s clear she lifts weights or does resistance exercise because you see the muscles in her arms. You can only make muscle grow by using them to do an activity that challenges them remember?

On the after show where they interview the latest fired candidate she was asked about her energy and it was shown that she was always juicing.

Other contestants were saying the fridge was full of packets of berries and vegetables and she was full of energy.

This is not me saying you should or shouldn’t be a juicer, I’m pointing out the food that made up her daily diet.

I have never been a juicer (not because I don’t want to, make me a juice and I’ll have it, but I don’t have the equipment and quite enjoy crunching the foods) but I am an occasional fan of smoothies but whether you juice or smoothie your fruit and vegetables or just eat them as sold there is no denying they are life giving food.

Very different from processed foods that are in greater abundance in your local supermarket!

If you feel tired often, take a look at what you’ve eaten. Has your digestive system struggled to digest the food perhaps. Has it been lacking in nutrition failing to nourish the body? Remember any unusual symptoms should always be brought to the attention of your doctor.

Juicing is a great way of consuming lots of fruits and vegetables but it’s not the only way. There are so many ways to include natures goodness into your meals what is important is that you do!

Creamy Chick Pea Curry

19 Nov

Ingredients:

  • 1 carton chick peas
    1 red onion
    1 green pepper
    1 green chilli
    1/2 carton tomatoes
    1/2 can coconut milk
  • 4 teaspoon of curry powder (I used Tikka)
  • Coconut oil for frying vegetables

Heat coconut oil and turn to low heat. Add the onion, pepper and chilli to the pan a nd lightly fry for about 3-4 mins.

Drain and add the chick peas.

Fry on a low heat for another couple of minutes.

Add the tomatoes, coconut milk and curry powder and stir thoroughly.

Turn the pan to a high heat and allow the curry to bubble for about 30 seconds then return to a simmer. Repeat a few times until the sauces looks to be thickening and leave on a low heat for a few more minutes.

Serve with a side dish of your choice

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Chocolate Banana Ice Cream

15 Nov

This hits the spot when you fancy some chocolate!

Ingredients:

  • 2 Frozen bananas
  • 2-3 teaspoons of cocoa powder

There are other ingredients you can add to make different flavours but it is delicious with just bananas.

Its better to to use ripened bananas, even over ripe for easier blending.

I used to add the bananas unpeeled to the freezer but now I chop them up first.

Here’s what to do:

Peel and chop bananas into slices.

Place in a bag or container and freeze. I do them in bags of two bananas, for one serving.

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When you wish to make this desert simply take out the desired amount of chopped bananas and leave at room temperature for 20-30 minutes.

They  will be starting to go soft on the outside.

Place into your blender with the cocoa powder and use the S blade.

IMG_1816
This is cocoa powder with nothing else added. You could also use raw cacao powder but it is quite expensive.

Blitz, blitz and blitz until a creamy texture forms.

Many stop too early leaving a crumb like texture.

It  is now ready to serve!

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I would say this serves one person!

Walnut and Apple Rice

15 Nov

Sweet and savoury at the same time! This makes two servings.

Ingredients can be adjusted to different quantities if you please.

Ingredients:

  • 200g cooked brown basmati rice
  • 1 apple chopped into cubes
  • 1 stick of celery thinly sliced
  • 24g raisins (1 bought snacksize boxes and used two)
  • 60g walnuts
  • Coconut oil for frying the rice

Add oil to the pan and lightly fry the boiled rice for a couple of minutes until warmed.

Add to plate or tub (if eating later cold) and add all reaming ingredients.

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