Episode 12 TOT – Being Honest With Yourself

Episode 12 TOT – Being Honest With Yourself

Welcome to Talk on Tuesday “Providing the ingredients for a Healthy Life”. My name is Alex Dawson and I will be coming to you on the 1st and 3rd Tuesday of every month to share top tips, great interviews and answer you questions.

Episode 12 is about Being honest with yourself

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Episode 8 Talk on Tuesday – What makes a Healthy Lifestyle and how to stick to it

Episode 8 Talk on Tuesday – What makes a Healthy Lifestyle and how to stick to it

Welcome to Talk on Tuesday “Providing the ingredients for a Healthy Life”. My name is Alex Dawson and I will be coming to you on the 1st and 3rd Tuesday of every month to share top tips, great interviews and answer you questions.

Episode 8 covers what makes up a Healthy Lifestyle and how can you stick to it.

Do you have any questions?

Please send me a message and I will get back to you shortly.

What can I help you with?

Episode 8 Talk on Tuesday – What makes a Healthy Lifestyle and how to stick to it

Episode 4 Talk on Tuesday – Goal Setting

Welcome to Talk on Tuesday “Providing the ingredients for a Healthy Life”. My name is Alex Dawson and I will be coming to you on the 1st and 3rd Tuesday of every month to share top tips, great interviews and answer you questions.

Episode 4 is all about Goal Setting and how to stick to those Goals.

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Click here to download

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These down loads are editable so be sure to save them for next year! 

Goal setting is a brilliant exercise and can be done at anytime of the year to get ourselves back on track, and to stay on track. Id love to see some of your goals and know how well you are doing with them.

Do you have any questions?

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Motivation and Stop Procrastinating Workouts

Motivation and Stop Procrastinating Workouts

Today is the day!

You told yourself you’d hit to the gym after work. But work was more hectic than you thought. Now you’re drained. You drive home, clean up a bit, but then you make the mistake of sitting down. You can feel your energy fading – along with your motivation.

You know you should get that workout in.

But the idea of dragging yourself to the gym is quickly turning into a pipe dream. You feel like you just can’t get yourself to get up. So then you decide you’ll workout tomorrow instead. But this too is questionable.

This cycle can go on for days… weeks… even months. And it’s frustrating because part of us wants to work out, and knows we’ll feel so much better once we do – but another part of ourselves would rather just crash on the couch.

So why do we procrastinate workouts?

Let’s look at three culprits:

1. I’m Too Busy

2. I Don’t Feel Like It

3. I Can’t Wake Up In Time

1) I’m Too Busy

Have you found there are “more important” things to do than getting to the gym?

Maybe there’s paperwork to catch up.

Maybe there are clothes to fold.

Maybe you have to make dinner.

The tricky part is all of those might be valid. All of those might be important. But those reasons can quickly turn into excuses. Especially if those same reasons stop you day after day.

2) I Don’t Feel Like It.

Some days we just aren’t in the mood.

We’re tired.

We’re stressed out.

We’re not feeling motivated.

Because we’re not in the right mood, we wait until a “better day” or when we’re in a “better mood”.

Behind this reason is often the belief that, “I need to be motivated before I act” – which is FAR from the truth. I’ve met many fit people and some days they are gung-ho and super-motivated but sometimes they aren’t – but they work out anyway. Lack of motivation doesn’t stop them.

3) I Can’t Wake Up In Time

Mornings can be rough.

The alarm disrupts our perfect slumber. So we hit snooze once… twice… a dozen times until finally we frantically have to get ready for the day.

Maybe the bed is too cozy

Maybe it’s too cold outside

Maybe you’re too tired.

It can be tough waking up, especially if you’re a night owl. Or if you’re in the habit of snoozing your alarm clock. Sure – exercising in the morning has benefits. But if the mornings don’t work, find a time that does. For some people, lunch hours or evening works much better for them.

So it could be any one of these or combination of these. Whatever the reason, let’s look at two ways to prevent this cycle of procrastinating workouts.

Imagine The Finish Line

As you imagine your next workout, what comes to mind?

Do you imagine how pleasant and enjoyable it’s going to be?

Do you think about how happy you’re going be while doing it?

How much fun you’re going to have?

Probably not. When most people imagine working out, they picture all sorts of unpleasant things. Their focus zooms in on the painful exercises… how hard it will be… how tired they’ll be… how sore they’ll be… everyone watching them…

It’s easy to see how they talk themselves out of it.

Focusing on these things will make anyone unmotivated. But just like a photographer, you can adjust and shift your focus to other qualities of a landscape. More beautiful aspects. More inspiring aspects.

In fact, let’s take a lesson from the Navy SEALS on this.

Years ago, the Navy SEALS were in a dilemma, 76% of their top candidates were dropping out.The Navy knew these recruits were more than capable, yet few were making the cut. So they called psychologist, Eric Potterat to figure out how to boost the recruits’ mental toughness. Potterat created four habits (called The Big Four) that worked so well, it increased graduation rate by 50%!

One habit was known as “Imagining How Good It Will Feel”.

When recruits needed a boost to keep them going through a brutal workout, he taught them to imagine successfully completing a workout. This allowed them to tap into powerful emotions like feeling successful and accomplishing something. And this allowed them to power through it.

Here’s how you can use this:

Visualize A Successful Workout

Imagine yourself successfully completing the workout.

Think about how good that will feel at the end.

Feel that success and that accomplishment.

Even if it’s just one workout, it’s still an accomplishment.

Even if you can’t perform as well as you used to, it’s still an accomplishment.

Visualize it as best as you can.

Bring in as many senses as you can.

And you don’t have to focus on the completing the entire workout. You can use this for certain parts of your workout; using something Potterat calls “segmenting.”

In an interview with Business Insider, Potterat states:

“If you’re thrust into a seemingly overwhelming, stressful situation, the best thing you can do is just kind of manage one step at a time and focus on what’s controllable.”

Pick out certain exercises and how they will feel once you’ve accomplished them.

For me, I don’t enjoy doing pull ups. If I imagine doing pull ups, it’s not very motivating. But if I imagine what it’s like after completing pull ups, it’s very motivating. Use it for certain exercises.

When you break it down like this, it’s somewhat like crossing off items on a checklist. You can give yourself a surge of accomplishment by finishing each of those small steps.

Here are some additional aspects you can focus on:

When you’re done how much more alert and energized will you feel?

How much more peace of mind will you have after the work out?

How much better will the rest of your day feel?

Do you think that feeling of accomplishment will carry with you the rest of the day?

5-Minute Commitment

Working as a fitness professional, I learned that the most successful clients had certain things in common.

One of which was the quantity of workouts they did on their own (called “off-day workouts”). In many cases, these would make or break people. You see, when people need to show up for a session with a trainer, they have accountability. So it’s not too difficult to show up.

But it’s a different story when they have to show up on their own.

So I gave them a challenge.

Even if you’re tired.

Even if you don’t feel like it.

Even if you’re not motivated.

Even if you’re not in the mood.

5-Minute Commitment

  1. Workout for 5-minutes
  2. If after five minutes you still aren’t feeling it, then go home.

Well, guess what?In most cases, they’ll finish the entire workout. Instead of waiting for motivation to strike them like lightning, they acted their way into motivation. It’s similar to the quote by William Butler Yeats, “Do not wait to strike till the iron is hot; but make it hot by striking.”

Commit yourself to just five minutes.

Worst-case scenario, you still accomplish a small workout.

Best-case scenario, you finish the entire thing.

For more ways to fight procrastination and boost your discipline to power through projects, workouts, and tasks – check out http://www.elitelifecoaching.net/procrastination-and-productivity

Article Source: https://EzineArticles.com/expert/Kelan_Ern/2505646

Article Source: http://EzineArticles.com/10024217

Fitness Is About Health and Staying Healthy Is About Good Body Maintenance

Fitness Is About Health and Staying Healthy Is About Good Body Maintenance

Some are born with an inbuilt knowledge of what one’s body needs. Others are easily misguided and led by fashion, popularity, and peer pressure into things that should be avoided. There is also the bodies willingness or otherwise to partake of harmful substances. In my case my body could not tolerate chemicals or anything that affected the brain. This was guided by my keen desire for knowledge and making my intelligence number one.

The lessons learned are that what we do when we are young has an impact on aging and on what diseases and handicaps we will face as the years pile up. Good body maintenance is about avoiding anything toxic and that includes even dangerous rides at carnivals.

The latest fad is to take rides on vehicles that cause a drop and sudden stop, as in some crazy fairground roller coaster adventures. Watching one of these recently it was hard for me to believe that people not only put their own bodies at risk but that of their children in the name of having fun. The human brain is soft and very easily damaged.

The body warns of impending danger through the adrenalin glands and the sensation that many find addictive. As adrenalin flows it increases the heart rate and provides us with a flight or fight experience. In other words, it prepares for recovery from harm.

As the body jerks into a sudden stop the cranium and brain collide. This causes a degree of bruising and can even result in death or paralysis. But that doesn’t have to happen immediately as delayed response may see the effects of concussion several hours or even a day after the event.

Headaches; nausea; dizziness; memory problems; irritability; as well as balance and sleeping difficulties may follow. Look at these symptoms and compare them to those of Alzheimer’s or dementia patients. With the latter there are huge changes in brain functions that include memory loss.While there is no proven correlation to support the linking of the two it doesn’t mean it is not correct.

Drugs also affect the brain and taking pills on a regular basis may also be leading to the onset of Alzheimer’s or dementia. While there are no studies to prove this is the case it’s still a matter of common sense.

If one is looking for a fitness regime then start with the brain and all other things will surely follow. It has the ability to tell us when we are going wrong. Drugs, on the other hand, interfere with that side of nature. We educate the brain by what we do to our bodies. If we stuff ourselves with things like sweets and alcohol, and tell it that the odd adrenalin rush is OK, then changes in that vital organ will impel us to take more of it.

Norma Holt has knowledge that enables her to understand many issues. Politics, health, social and behavioural problems are usually on her list for discussion as well as anything to do with the Spirit of the Universe and reincarnation, which she experienced. She is happy to hear from any of her readers.

Article Source: https://EzineArticles.com/expert/Norma_Holt/270038

Article Source: http://EzineArticles.com/10190098

Who is feeling the BLOAT?

Who is feeling the BLOAT?

Wow! how much damage can 3 days do…………… A LOT!!! Please tell me its not just me. I started the Christmas festivities very sprightly, calm and excited. I had 3 days off (in terms of nutrition). For those of you that don’t know….in April 2020 I am competing in my first ever Female Body Building Competition. So I had a very long kist of all the foods I have bene craving for the last 4 months that just haven’t been possible to fit into my cheat meals. Don’t get me wrong, I didn’t sit in a corner stuffing a box of quality street (i’m not knocking that), but I did eat A LOT, in a very short space of time.

So I went from feeling sprightly to somewhat resembling being 8 months regnant with quads! My tummy hurt, it was hard and  couldn’t move. If I am honest I am still not feeling 100% and as I write this I know I need to get out and do my daily cardio before it gets dark.

Why does this happen? basically our digestive system cant cope. Imagine your intestines as the M25 and the traffic is your food. When you eat regularly and fuel yourself with healthy easily to digest foods and wash it down with lots of healthy water you, like the traffic flow nicely. However, start to overload with a fry up for breakfast washed down with your finest Moet, followed by more bubbles and nibbles for present opening, followed by a few aperitif chocolates. Then the meal…. starters, all the turkey and veg, sausage, bacon, stuffing and don’t forget the yorkie puds and the gravy washed down with a nice pinot noir. A little rest to pull the crackers and see if you can squeeze in seconds….then roll out the Desserts. Freshly baked mince pies, chocolate log and the all important brandy soaked Christmas Pudding with more wine and finished off with chocolates, liquors and some posh coffee. The intestines cant take it! traffic is at a stand still. The food just hasn’t had time to digest to allow for the next mouthful so we go into complete intestine grid lock, and hence the food baby appears at a fully developed ready pop 8 months!. The overload on carbs then sends us into a food coma, so we miss the queens speech and next thing…….its 6pm. You guessed it, time for tea! And we repeat this process……..

I don’t know about you but my body needs a detox! So today, I have emptied my entire fridge into a black sack. No more triffle, cheese cake, cheese, pate (the bubble I have made into burgers and freezed), everything has gone. I will spend the next 7 days detoxing (this basically means feeling my body with lots of water, no sugar or fat) a getting back to feeling like me again. Then we hit my 30 days to healthy living plan to get on track for losing 10kg by 1st February 2020! Is it going to be easy… NO, but 100%  its going to be worth it.


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