Inspira Connect Personal Training + Wellness Coaching

25/06/2023

The Right Ones Are The Ones Who Show Up

Went out to play football this morning, as ever full of optimism , started playing at a competitive level when I was 8 , still playing over 50 years later. It was a hot hot day and we got pumped.

Was it enjoyable? To be honest not really but we had a team and 4-5 subs today , despite the fact that we aren`t very good. We do our best ,we don`t really expect to win ,that is a bonus ,it occasionally happens.

Showing up is all that matters.

Doing your best is all that matters.

Taking action is all that matters.

It does not matter if action is imperfect.

Too many people don`t set out on a task for feel of failing ,or thinking that they are not good enough ,they feel they " should " run for 30 minutes or walk 10000 steps or go to the gym 5 x per week of some other arbitary and often semi nonsensical target.

So when I was having a chat with a client this week and listened to her telling me how she was now approaching her runs in the week it was great to hear that she had stopped putting rules about the run in front of actually doing it.

No longer did she have to run 5 k or for 30 minutes any run was good , instead of 3 x 30 mins a week she accepted that that target could be 2 x 40 mins or 2 x 30 mins,none of the distances or times were actually relevant .

Say hello to ( mental ) stress free exercise , no pressure infact very liberating.

Now we had discussed this sort of approach before BUT sometimes it takes the right et of circumstances and mindset to make that change , the client has to choose this and cant be guilted out by the coach for only going out for a 20 min once in the week.

The key is she is a) showing up and b) exercising stress free without pressuring herself to " achieve" ,c)has learnt to forgive herself if plans dont always work out perfectly.

So if you are thinking about doing something physically or emotionally beneficial dont think twice , just show up.

In health

23/06/2023

"I Want To Lose Weight But I Lack The Willpower"

Time ago I would have said ' sure weight loss can be tough especially for those who have low willpower ".

What though is willpower ?

I like this as an answer" the ability to resist short term temptations to achieve a long term goal " or maybe "The capacity to override an unwanted thought, feeling, or impulse".

There is a lot of discussion about willpower being finite, may people would say that this is most noticeable at the end of a hard day, especially if stressed, hungry , tired, in a certain environment ...I`m sure you can relate.

Attached is a lengthy article on willpower thats a good ten minute read. Enjoy that.

So how can you improve your willpower?

Lets assume it`s a mental process and work from there.

1. Set specific,small,measurable, achievable clear direction goals.

2. Work at self awareness. Recognise patterns ,triggers and situations where willpower gets trumped by desire.

3. Focus on developing positive habits that support your goals. Work at making responses to situations automatic and not dependent on willpower.

4. Get better at self care ...prioritise your emotional wellbeing , can you get a bit more sleep or work on reducing that stress ( without resorting to a previous go to solution that does not serve your goals) ,could you eat better , more balanced, more nutritious meals ?

5. Planning ( I mention planning all the time !) : anticipate situations and triggers ( some great books out there by Beck, J " Beck Diet Solutions" ) and have an answer ready to go ( keep a protein bar in the car to avoid the drive through or have a card in your pocket reminding you of your goals that you can refer to mid party situation when you feel temptation coming on ).

Developing willpower is a process it requires work , its like gathering data and seeing what works for you ,its like a self learning curve , it takes practice and focus , oh and some patience on your journey .

Keep calm and willpower on.

Willpower is the ability to resist short-term temptations in order to meet long-term goals. With more self-control would we all eat right, exercise regularly, avoid drugs and alcohol, save for retirement, stop procrastinating, and achieve all sorts of noble goals?

22/06/2023

Weight Loss For Men Over 40

Following on from yesterdays post

Did you know that if you search for " what health improvements do men over 40 most want " that weight loss is the number 1 desire.

Its interesting how guys change , and I`m generalising now, from being say ultra sport and fit in their early 20s to somewhat out of shape in their 40s.

The creeping pounds for me started at aged 30 if anyone wants to know .

For many priorities change ,exercise decreases, lifestyle becomes sedentary, careers take off, family comes along, hormones change, stress increases,muscle mass decreases....and thats a complete combination to add on some pounds.

About this time in life , based on my experiences , women have a better idea of where they are at , guys don`t , its almost like " I will work on myself when I get more time ". Guess what it does not happen , the excuses pile up and so do those pounds.

But where do you start : Here are my 5 tips for you

1. Find out where you are at ? Keep a food log for a few days , keep maybe also a sleep and stress journal. Become aware.

2. Draw up a plan ...something thats easy to follow ( that means if you currently do not exercise planning to go the gym 5 days a week will be a fail ) ,it could involve exercise ,meal planning , developing skills around food etc Make anything you set out to do rewarding and sustainable

3 Set realistic goals ,be kind to yourself when things go sideways, gather data and learn what works and doesn`t work for you.

4. Involve family, friends ,co workers in your plans, ask for support and help.

5. Obtain some form of adherence , maybe a coach, maybe a buddy, maybe some software.

Its not a sprint , allow yourself time for things to work, and allow time for yourself.

Struggling ? Maybe I can help you.

Stay healthy.

21/06/2023

Biggest Weight Loss Mistake ?

Probably the biggest mistake I see when people start a weight loss journey is the " all or nothing approach "..this is almost 100 % a way that will not serve you long term.

Why do people take this approach and why does it fail ?

Usually people strict adherence as the quickest fix to their problem, the best outcome in the shortest time. Sort of minimum effort, maximum return, shortest time ...a quick dramatic change.

But like anything thats " extreme" it cannot usually be sustained longer than a few weeks...where for example are you going to find all this new discipline , will power , one slip comes along and you find yourself falling back into previous and comfortable habits and behaviour.

Secondly the all or nothing cycle can lead to emotional issues , " I am a failure ", I am striving for perfection yet Im not perfect and that realisation is debilitating.

Thirdly , " all or nothing " is a completely unbalanced situation , almost " not real " whereas an approach that is more rounded and balanced has a chance of success , working on one pillar of health to the nth degree without working on the others will not allow for success.

Forth, a lack of flexibility and rigid rules easily make for a stumble add in a dose of unrealistic expectations and you feel like you are swimming upstream all the time .

So ,seek balance , have a plan that allows for some grey , get some advice on whats realistic , turning back the hands of time if you are 40 in a three week fitness and diet crusade is a recipe thats not going to work.

Tomorrow some more ideas on how to plan for sustainable weight loss.

Stay focused!

19/06/2023

Something Better Change...

I don`t expect anyone will recall an English punk/ new wave band called The Stranglers but one of their earlier songs was called " Something Better Change " , would you believe that was 1977.

Anyway a slight side bar thought there, but that song stuck in my mind for many years . Fast forward, a few courses , coaching certificates and the realisation that change isnt easy to come by , its easy to talk a good change but hard to fulfill that talk.

Talk can be cheap. , change is nearly always hard so how do you bridge that gap? Sometimes its referred to as the " intention action gap ".

Why is change so hard to achieve and so heavily resisted ?

Change is about getting uncomfortable , going where you may not have gone before!

But why not embrace discomfort ,reframe it and see it as your friend?

However taking stuff forward can seem intimidating and comfort is always going to win over some form of discomfort. But like climbing Everest or indeed and task you start with a goal , hopefully somewhere near base camp , start at the top of something and you are doomed to fail.

Thats right start small but maybe visualise big.

Step out of that comfort zone but do so gently.

You are embarking on a journey, maybe you need some help or guidance.

How do you keep making small steps forward ? Better self awareness about yourself and situations can go a long way , as to can improved mindfulness.

Celebrate small wins. Remind yourself that you are awesome. You are on your own journey of self discovery, you own it , but also the rewards are also yours to own.

14/06/2023

What Do You Consider To Be Better Wellness?

Generally most of us could benefit from some level of better " wellness" but what doe that even mean? To some it may conjure up things like calorie restriction diets, going gluten free, yoga on the beach, bootcamps , retreats ....

But really there are so many ways ,many of them basic and simple ,so much so that anyone can make improvements and do so immediately and without cost.

Here are some simple examples for you to consider:

1️⃣ Neglecting Sleep: Prioritize quality sleep for physical and mental health. Aim for 7-9 hours nightly.

2️⃣ Skipping Meals or Crash Dieting: Avoid skipping meals or resorting to crash diets. Focus on balanced meals with whole foods—fruits, veggies, lean proteins, and whole grains.

3️⃣ Overlooking Hydration: Stay hydrated for optimal wellness.

4️⃣ Neglecting Mental Health: Prioritize self-care, stress management, and emotional well-being. Meditate, journal, or engage in therapy. Practice self-compassion and enjoy hobbies.

5️⃣ Consistency is key. Create a routine with regular exercise, balanced meals, and self-care practices. Small, consistent actions have a profound impact. Daily habits shape overall well-being.

I have conversations about these same points daily with clients and have had for many years.

Take small steps ,take advice, take your time, put health higher up your list of priorities.

want some ideas on where to start feel free to ask.

In health

13/06/2023

Weekends: The Weakness of Many Wellness Programs

Why do weekends pose such a significant challenge for individuals striving for improved wellness?

Often, it is not a singular factor that leads to the derailment of wellness efforts over the weekend, but rather a combination of various influences.

The perception of weekends plays a crucial role. Do we view them as an extension of the workweek or as a well-deserved mini holiday where we can let our guard down and disregard all the "rules"?

Perhaps this mindset itself is the root of the problem. Maybe we don't need strict rules at all. When rules are imposed, it creates an opportunity for rebellion, leading us to break or bend them.

Undoubtedly, weekends are a time to embrace different circumstances compared to the weekdays. We have more leisure time, our days are less structured, social activities tend to increase, and stress often diminishes. It's a time to unwind and relax—many of us have experienced this.

But how do we add balance into the weekend, as mentioned maybe the " week " needs less rules and more moderation and the weekend needs some rules .

Consider for example meal planning at the weekend, use extra time for meal preparation and slowing down your eating , maybe not having your first alcohol until a certain time of day , if you feel that certain social situation could be challenging make a plan in advance , instead of leaving exercise to chance schedule specific times.

Lastly keep the goal in mind ,indeed stay as mindful as possible , a weekend off your programme can easily ruin a good weeks work.

Remember see if you can put some structure into your weekend , maybe look for new activities to do to break up your usual routine.

Conquer your weekends don`t let them conquer you.

Stay healthy.

31/01/2023

Brag On Me !

Time, planning, rest , dedication, nutrition= RESULTS

Way to go Sandra K.

05/01/2023

Thursday Quote Day

"The time you have is the life you have "

Dr Rangan Chatterjee

04/01/2023

Willpower: An Excuse or Reality

About now people are thinking " I can`t do this right now , I just dont have the willpower " ...that may or may not be the case , read on, attached is an interesting article discussing all things willpower.

Maybe you will change your mindset ?

Have a great new year.

Many people believe willpower is fixed and finite. Yet powerful strategies exist that can help us increase it.

01/01/2023

Motivation : In All Its Glory

Its that time of the year when 50 burpees is attractive to some, the gold in the "Im going to get fit/ loose weight " New Year resolution crowd. But do they serve a purpose other than raise your heart rate? ( which can be done in maybe 50 safer ways )

Maybe ,maybe not,maybe you actually you dont know why you are doing them and nor does the person who is asking you to do them...it just looks good on social media.
.Before you make your fitness choice for the new year have a quick read of the attached article.

Choose wisely,choose sustainable, choose the best return for your time spent vs injury potential.

"With your fitness, meanwhile, you might put pressure on yourself on do the hardest activity you can manage, simple because you want to prove your abilities to yourself or others, and you may feel that you’re somehow failing if you don’t push yourself to the absolute maximum"

Think on .

To achieve a goal, a drive to do so is key. Yet not all motivation is created equal – and some factors driving a desire to succeed can even be harmful.

03/12/2022

Don`t Stop Moving ...

Way back in the day " rest " was almost always the prescribed thing for pain.....even when I started as a trainer I would have said the same!

Side Bar Story Inserted Here :

{Around the time when I became a trainer I had a severe Patella displacement and had a knee that looked like a melon, having to stand on it was extremely painful but needs must ,eventually I got some physio in the UK and through a network of people got to see a specialist ,took maybe 3 months .When I met her she asked how I injured myself ,it was playing football,then she asked had I played since ? In my head the answer was " No Doc of course I rested my knee ", but I told the sheepish truth that I had started playing again. In turn she said " Good , use it or lose it ". That was the first time I came across that phase, it was a bit of a game changer}

So its always now refreshing to see articles like this .

Got pain . Get help . Don`t stop moving those joints.



https://www.health.harvard.edu/pain/babying-your-back-may-delay-healing?utm_content=bufferdec75&utm_medium=social&utm_source=facebook&utm_campaign=buffer&fbclid=IwAR0v8tqlS3P1GrnepC9GrtEUZbC-vR9rfZrlQczZcxa6MxEeuoPKAYmCl0k

Back pain is a common problem that is usually best treated with exercise and movement, not rest....