Health & Fitness Archives - Page 32 of 33

Becoming One Of Them

Posted on July 21, 2020

If you have been trying to change something in your life, without success, check your perceptions. The ‘becoming one of them’ way of thinking might be holding you back.

We all have certain perceptions, stereotypes or biases about things and people. Some of these are very mild and some awaken deep feelings in us.

Some examples where perceptions can be stronger could be; how you see parenthood, a university degree, body weight, a political party, wealth or being organised.

These examples, or others, may not elicit any strong emotion in you. Though some people will have a noticeable level of tension around a few of these subjects.

This tension is good to be aware of and explore. It often comes out in the language used when discussing the topic. Some common phrases are; the wealthy are greedy or being organised is boring.

I’ve been researching and thinking a lot about this movement between tribes and the challenges people encounter. After discussing it with a friend on our run this morning, I heard this episode (#950) of the Quote Of The Day show. It’s a great podcast and this episode was timely.

Although Lisa Jimenez is talking about millionaires, I believe that the ‘becoming one of them‘ thinking applies to most changes a person would like to make.

Remember, say good things about the tribe you’re trying to become a part of. When you don’t, your mind won’t let you join them and have their benefits.

Health & Fitness Observe Progress Reframe your thoughts Time

Expectations v Reality Gap

Posted on July 8, 2020

It is wonderful to have great expectations. Having them also brings you hope for a better future. However, the expectations v reality gap (ER Gap), must be monitored closely as it can destroy your mind.

Our own expectations for our life, and the world around us, is often being recalibrated. This is usually in an upward trajectory. For example, it feels good to believe that I will make more money, have a better relationship, progress in my career and be healthier. The opposite is not very encouraging or motivating.

It is useful to have expectations surpassing our current reality. Doing this gives you hope and an objective to strive toward. This will help to motivate you to take action toward fulfilling those expectations.

However, there are two cautions to be noted.

Firstly, be careful not to let your expectations get too far ahead of your reality. It is easier to get disheartened if you are chasing the big dream and not seeming to make any progress. Remember to divide up your goal and expectations into steps or levels. As your reality reaches the next level you will gain momentum. Then you can recalibrate to focus on the next step in the process.

The second caution is to recalibrate your expectations downward when your reality is negatively impacted. So if your career, school grades, finances, health or athletic goals suffer a setback, recalibrate your expectations. You can do this by adding in a few more steps to your timeline. You can also extend your timeline out a little.

These two cautions are very important for your mental health. If the expectations v reality gap gets too wide, you will torment yourself and cause undue stress in your life.

Mind the Gap and stay out of the ER (A&E).

Gratitude Health & Fitness Think About It Time

Sometimes You Just Need A Break

Posted on June 28, 2020

Life can have moments of relative calm. It can also have periods of full speed intensity. During the crazier moments, sometimes you just need a break.

There are quite a number of things that can fill your days. For example, you might help to maintain your household, have a busy job, look after kids, be studying, be a carer, be growing a business or volunteer. Many people are trying to manage everything while doing a combination of these.

Life’s challenge is that the ‘to do’ list is always longer than the time available. So you must be careful to set some boundaries and create priorities as well as follow some cut off times. If you go non-stop too many days or weeks in a row, you may find other challenges in your life. Normally this would be your physical health and mental fortitude.

It is easier to burn out than recover from it. Occasionally we get so caught up in the cycle of doing, we don’t even realise the mental and physical toll we are having on ourselves.

Remember to schedule down time, rest time or you time. It is important to recharge your batteries. Occasionally that will mean you will not get everything on your list completed. As long as none of it is life threatening, then we should not think twice about this.

Remember, you shouldn’t push excessively for too long. Sometimes you just need a break. Make sure you schedule one in and take it. Your soul will be grateful.

Gratitude Health & Fitness Observe Reframe your thoughts Time

The Best Time In History To Have A Pandemic

Posted on June 27, 2020

There is probably never a good time to have one. But if there had to be one, then this is the best time in history to have a pandemic.

Right now we have the best medicine, knowledge and science. In addition, there are no major wars. The global economy has been pretty healthy and improving for a decade. We can communicate far and wide via the internet with friends and families. School’s have rapidly adapted themselves to online home schooling and some return-to-school social distancing.

Furthermore, we have fewer 70+ aged people on the planet than we will in 20 or 30 years. Given the greater challenges for this age group, with Covid-19, this is another positive for this moment in time.

We also have incredible international, interconnected awareness and collaboration. Even technology is at its best ever. Oddly, however, many countries don’t seem to have a simple or effective track and trace programme in place. Perhaps this concept needs a rebrand. The name may be a barrier to usage. People may not want to be tracked like an animal and traced like a fugitive or DHL package.

Another plus for this era is the longer life expectancy most people have.

So I know it’s not an ideal time to have this happen, because it is in the middle of our moment here. But most generations throughout history have had a far more difficult time, generally. Therefore, like it or not, this is the best time in history to have a pandemic – particularly this one.

Health & Fitness Reframe your thoughts Think About It Time

Living To 100 And Beyond

Posted on June 20, 2020

The imaginative people on this planet continue to make progress on so many fronts, especially in the medical field. Living to 100 and beyond is becoming more of a frequent occurrence these days.

And with rumours that 100 is the new 80, it is all very exciting. The perception of ageing is also changing. Many people are still very active in their 70’s and 80’s. Some are surprisingly able through their 90’s and into their 100’s. With all the new replacement parts and better prevention and cures, the idea of ageing is changing.

How many centenarians are there in the UK? Globally? More than many people would expect. (Take a guess before checking the answer at the bottom).

Reaching 100, or beyond, may become less of an issue of physical limitations and more of a mental health and mindset challenge.

For this reason I am angling to reach 160. Aim high! So even if I come up a little short, it will still be quite an impressive run. With that in mind, I am building good habits for the long haul. Both physical and mental habits. I‘ll let you know if I make it. ?

Living to be 100 and beyond is quite an achievement. In 2018 there were 13,170 centenarians in the UK and 499,198 globally. They’re great numbers to build on.

Health & Fitness Progress Weight loss

This Is A Great Time To Get Fit

Posted on May 21, 2020

With all that is happening, or not happening, in our lives, this is a great time to get fit. Get both mentally fit and physically fit. Strengthen both your mind and body.

We could be in this for the long haul. So we should all strengthen our systems to ensure we are at our best should we be involved in more challenging times.

There is no right or wrong to fitness. But there are some basic matters you’ll want to address.

Improving your lung strength and capacity comes to mind. Reducing unnecessary weight is another. Resolving any conditions that weaken your system could be given a little more attention at this time.

Practicing some amount of CBT (Cognitive Behavioural Therapy), meditation or resilience methods would help strengthen the mind. As the days and weeks continue with uncertainty, we will all need ever greater mental strength.

The summer months could be fine but it may become more of a challenge as winter arrives. We all need to be ready and in good mental and physical health by then.

Finally, eating better is helpful. More berries, nuts and eggs and fewer crisps and cakes. Foods that strengthen your immune system and build your body will be useful in the months and years ahead.

Make those life altering changes now while you can. This is a great time to get fit. Good luck with your progress!

Gratitude Health & Fitness

Enjoy The Outdoors

Posted on May 19, 2020

As countries begin to open up and allow greater freedom of movement, savour and enjoy the outdoors. The air is fresher, the birds are chirpier and the sunshine feels warmer.

Often when we lose something, we miss it and appreciate it more when it is back. I wonder how many people will appreciate and enjoy the outdoors more going forward.

I go for a run most days. Usually I run between 4 km and 14 km. The shorter runs usually involve running along the Thames, which is lovely. By comparison, the longer runs often find me running through Richmond Park and saying hello to the deer.

Right now it is fantastic running through the Park as there are no cars or cyclists and no airplanes overhead. In addition to that, there are very few people.

It is nice to enjoy the outdoors when the conditions are so enviable. I know it wouldn’t be everyone’s cup of tea, but how nice would it be to keep the Park like this? In Ottawa, they close the riverside to cars on the weekend so cyclists and walkers can enjoy the space. Maybe that could be a start?

Every Sunday, or even Sunday morning, Richmond Park would only be open for people on foot. So many benefits to be had. Could we make it happen?

Action Health & Fitness Observe Weight loss

Track Your Progress And Review It

Posted on May 11, 2020

Having a goal and moving toward it is great. Even more so when you are making progress. Similarly, it is quite important to track your progress and review it.

When things are going well it makes you feel good seeing the progress. More importantly, perhaps, is seeing where and when you are not making progress. If you are looking to understand why you aren’t getting the results you wanted, this daily tracking and review can be quite instructive.

Several years ago I wanted to tone up and that meant dropping about 20 pounds. I had never paid attention to my weight prior to that as I had always been quite active and had a reasonably healthy diet.

It was a fascinating game of figuring out what worked and what didn’t. I was in a hurry as I didn’t want to spend 6 months, or more, on this project.

I had my views on what worked and didn’t. At the start, I read some books to get a broader perspective and see what else I could learn. After all, slimming is 99% in the head.

I simply had to move more and eat less. Keeping yourself in a calorie deficit can be a challenge. Like so many things though, once you get into it, it seems easier than you had expected. Gamifying the whole process also helped to work wonders.

When you track your progress and review it, you get into the detail. You understand the nuance and how to get the winning edge. This tracking and review doesn’t make it easier, but you can understand how to get the results quicker. I really enjoyed that part of the whole process.

You can, and should, do this with all of your goals, not just weight-related. Tracking takes a little bit more effort, but the payoff is excellent. Good luck!!

Action Health & Fitness Think About It

Let Yourself Dream

Posted on May 2, 2020

We focus on our day and get the basics done. We plan, we schedule and we sort out admin. However, when do you let yourself dream?

Dreaming about how life could be is an essential part of life. If you don’t let yourself dream now and then, you could get stuck in the mundane aspects of life.

Dreaming allows you to use your creative muscles. It also gives you inspiration and hope. Dreaming is the starting line, visualisation is the race and success is the finish line.

Make sure you are following your dreams and not those of others. Living vicariously is useful now and then, but it is not the best strategy for your whole life.

If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned for you? Not much.
Jim Rohn

People open their minds like a window to reach past obstacles to their dreams. Let yourself dream. — Open the window to your imagination and let your dreams soar

Exercise your dream muscles today. Set a timer for 5 minutes, or 15 minutes if you can. Get comfortable in a chair or on a sofa. Close your eyes and let your mind get curious and allow your imagination to take over.

What would your ideal life look like? Imagine whatever you like. Do not be restricted by your thoughts about how and when and possibility. Just start considering what your life could look like, if you let it be what you would like it to look like.

If you have built castles in the air, your work need not be lost; that is where they should be. Now put the foundations under them.
Henry David Thoreau

Health & Fitness Time

You’re Allowed To Have A Night Off

Posted on April 27, 2020

Sometimes things get out of control. It may all seem to loom larger than life and you just need a little break. You’re allowed to have a night off.

With so many things to do, learn, read, discuss, figure out, sort out, pay for, etc, we can forget to relax. Our bodies and our minds need some time to relax and rejuvenate.

It can be great to just do nothing. Or read for pure pleasure. Or go to bed early and get an incredible night’s sleep. Once in a while, you should just do whatever you feel like, and enjoy it.

Entrepreneurs, career minded professionals, parents and people with all kinds of other commitments, need a break now and then.

Give yourself permission to enjoy a little ‘you’ time. You’re allowed to have a night off. Maybe you should schedule that in tonight. Hint hint.