Tag Health

Many Life Changes…

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A lot has happened over the last few weeks, relating to work and fitness. I’m about to leave my current job, mainly, because I’ve lost some of my passion for social media and require a change with some new challenges. My only regret is that I wasn’t proactive earlier because I’ve felt this way for a few months. Things change, and you need to change with them. There are opportunities out there! Do you ever feel like this?

Also this month, I’ve decided to join a class aimed at gaining fitness and losing weight. Many people seem to have gone off the fitness trail and I’m one of them! A class meeting is being held twice a week, with a weigh in once a week. My start has been slow due to a weak ankle and now a bad back. Injuries are unusual for me, because I train to avoid them. So frustrating.

Because of all of the recent changes above, I will be writing some blogs about diet, fitness and well being. I am not an expert, but like to read articles about health/fitness, run (shuffle), exercise and write about my experiences. Also, I’m very normal and prone to overeating and drinking one or two beers. So you can take my ideas with a pinch of salt or try them out and read any attached links if you wish.

So what is the plan? I’m actually going to exercise most days, but start slowly. To be honest, food intake is more important because I’ve lost the plot lately. Hasn’t everyone? My calorie intake will be about 1200 calories with the occasional cheat meal. All food will be recorded. Luckily, healthy food attracts me even more than junk food. Cooking from scratch, whatever that means, comes naturally to me. Also, recently, I’ve devised some recipes which will fill me up,hopefully, without making me fat. (Blog post coming up.)

Although I run occasionally, I will do less of this and focus more on strength training and attend the weight loss class twice a week. Walking is also a favourite of mine, so I’ll do more prancing about the countryside with the borrowed dog, Oscar.

Really enjoyed the first weight loss class. Blaring music and lots of movement, but several exercise options given, in case you aren’t fully fit. Great stuff.

So the plan is..

  • Focus on new opportunities (there is a plan!)
  • Aim to become healthier
  • More outside activities
  • New hobbies
  • Read about health, fitness, etc.

Are you going to join me? Let’s hope it won’t be too arduous. 😏

 

 

Musings about travel, health, Eastbourne and social media…

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Travel

Further to my previous “update” post, I will soon be off on my travels, as I’ve saved most of my annual leave for the summer.

First, I’m going on a trip to Iceland via Cornwall and  Scotland and will report on my trip. I won’t just focus on the places I visit, but add some musings on how I feel about various experiences. I’ve recently acquired a new camera, so there should be some photography too. After that, I’m not sure where I will travel to so watch this space.

Health

Unfortunately, a friend of mine has had bad news about his health and this has reminded me how important it is to enjoy life and try to be healthy. Certainly puts things into perspective doesn’t it?

Fitness

The fitness thing has been wobbly this month, although I’m now back in the gym most days. Had a few days break due to some stifling hot weather, in England, and feel so much better now I’m working out again. I have a new trainer who seems enthusiastic and very good on technique. Hopefully, the gym will be good on holibob and the plan is to use it and get some walking in too!

Recently, been able to run the 5k on the treadmill and do some if not most of my new workout. Everything is a little slow, but fitness is slowly improving.

Eastbourne

Recently, enjoyed a birthday trip to Eastbourne. It was incredibly hot and we spent the first hour or so checking out the town. I bought some posh trainers, half price, in the sale. Don’t you just love it when that happens? Also, stopped at the local Wetherspoon pub and had a glass of fizz. Afterwards walked on the beach eating obligatory ice cream and later, had a cup of tea and cake. It was a glorious birthday, followed by a jolly nice meal with the family.

Eastbourne

 

Social Media

I’ve recently become irritated by the irrelevant content on my Facebook feed and feel that the contemptuous attitude for people who think differently, is flipping inexcusable. So I’ve permanently unfollowed people (who, oddly enough, seem lovely in real life) and deleted the Facebook app off my phone. A family member has done this and highly recommended it. Are you thinking of doing this? So much of the stuff on Facebook is without depth or knowledge nowadays, or just plain fake, so it is not worth wasting any precious time reading it. Although I do business social, I’m now spending less of my own time on FB. Blogging is my new interest for sure. Rant over.

Tip.. the magazine The Week is a good read as it gives the week’s news in a concise manner and informs on current affairs. (This isn’t sponsored btw.)

I will blog soon about my travels and thank you for reading. Any follows are gratefully appreciated.

 

 

How boosting energy will make you run for your life… Part 2

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Part 2 – Suggestions on Energy and Motivation…

The vital point is to have enough sleep, as discussed in the previous blog. The other important point is to get lots of exercise. It is ironic how this seems to energise me. Often if I feel sleepy, a walk will help cure any sluggishness.

Upbeat music often cheers me up and procures some enthusiasm for the day ahead. Even on a Monday! Often, if I’m feeling tired, I will put some lively music on and it helps wake me up. Also, if I’m going on a run, music facilitates a good energy boost. Whether it lasts is another matter but, it certainly improves my performance. Sometimes, I may just put some music on and sing along and or dance, which can be embarrassing when someone comes home and catches you, as recently happened to me. Oh well, who cares? 

Sometimes a mental boost such a doing a crossword or catching up on emails help too. In fact, writing this blog often inspires and interests me as I can research and read about topics that fascinate me and hopefully, you as well. BBC Radio 4, or any animated radio show or podcast, is a good first thing, as it helps you think about current affairs and gives perspective to your own life.

Although this seems counterintuitive, often tackling a task can motivate and give energy. Sometimes, I set an alarm on my mobile for 40 minutes and do a blast of cleaning. A boring job, but it does feel great when it is done. The same with gardening. As you watch the grass and weeds grow it is easy to feel overwhelmed, but recently I spent a day cleaning, then weeding and mowing the lawn and felt quite accomplished afterwards.

This leads to my next point, and that is to get close to nature! Go on a walk in the countryside and enjoy the fresh air and discover new surroundings. Going with family or friends is fun, but I find walking alone (with Oscar the borrowed dog) helps me relax as I explore woodlands and countryside trails. I’ve managed to find my way back home, as well without getting lost lately, and as I have a dreadful sense of direction, this is a miracle, I can tell you. 

Reading helps because it makes you think about something different. It can help you discover new interests too. Often, I find Pinterest or even YouTube is great for this as well.

Although, having mentioned social media, recently I have taken a step back from it, as I am finding the content quite benile and without depth. Unfortunately, this is due to the UK election, but I’m beginning to lose interest in Facebook, etc. I think you get more depth of content from books, documentaries and so on. Turn off any devices long before bedtime because the light stops you from sleeping.

Lastly, mindfulness and meditation are said to be good for wellbeing and energy. Ha hah something I need to try!

Let me know, in the comments, below, if you have any ideas 💡 that work for you.

Thank you for reading my musings about how to get more energy and sleep.

Sum up:

Sleep enough

Exercise

Music

Sing and or Dance!

Mental boost like a crossword

Listen to a podcast

Time yourself and clean

Gardening

Borrow a dog and go for a walk

Read a book

Mindfulness

Meditate

 

 

How boosting energy will make you run for you life…

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Part 1 – Sleep

I’ve been poorly with a virus after weeks struggling with energy levels. So how do you improve energy levels and therefore fitness?

Having read various articles and papers by experts, plus watched some really interesting documentaries, I’ve decided to collate some points of interest.

The first point is you need to get enough sleep and most of us do not. The UK is known to be a sleep deprived nation. Insomniac Michael Mosley (Presenter of the documentary The Truth about Sleep) confesses that he usually wakes every night at 4 am and reads for a bit until he is able to sleep. So he investigated why we are so sleep deprived.  It seems easier to sleep when you are younger, but harder as life goes on.

The Sleep On-set Latency Test

To find out if you are sleep deprived, see if you can nod off in the middle of the afternoon. Hold a metal spoon over a metal tray and see how long you can hold the spoon. If it drops before ten minutes, then you are sleep deprived. If before five minutes, then you have severe sleep deprivation.

How Much Rest Do We Need? 

Apparently, you should get between eight to nine hours sleep, but many do not achieve this. In fact, as a nation, we sleep 1-2 hours less than 60 years ago. When we do hit the sack, our quality of sleep is worse and a third of us suffer from insomnia.

Caffeine and alcohol have a diverse effect on our sleep patterns and may cause snoring which, disrupts the partner’s sleep as well.

Sleeping pills are not the answer which is no surprise. They may possibly help for a few days but can be addictive as you build up a tolerance.

The biggest surprise, for me, is sleep deprivation can cause health issues such a Type 2 diabetes and obesity. This shocked me. Dr Helen Scott, from the University of Leeds has been researching this:

“We know that a lack of sleep alters different hormones that are involved in how we perceive appetite and hunger,” she explains.

“So we get more of the hormones that cause us to feel hungry and less of the ones that cause us to feel full.

“There.. [are].. some big studies suggest that people who sleep too little, and indeed those who sleep too much,…it’s associated with the development of obesity and Type 2 diabetes.”

 

Mosley’s documentary about sleep, investigated a few solutions which you may like to try…

THE TECHNIQUES:

1. Breathing.
Controlling your breathing can reduce stress. This approach is known as 4-2-4
– Breathe in deeply through your nose while mentally counting to 4.
– Hold your breath to a count of 2.
– Breathe out through your mouth to a count of 4.
– Try doing this for 3 to 4 minutes. It should feel relaxing.

2. Have a warm bath or shower 1-2 hours before going to bed, then allow yourself to cool. The act of cooling should trigger sleepiness

3. Eat two Kiwi fruit an hour before bed. A study done over 4 weeks found that this improved quality and quantity of sleep.

4. Remove electronic devices from the bedroom and turn off all screens at least an hour before bed. That includes TV, computers, mobile phone and all social media.

5. If you are a regular drinker then try skipping alcohol for a few days. Although it may help you go to sleep, alcohol also tends to disrupt sleep

6. Go for a 20 minute walk or a run first thing in the morning. The early morning light should help reset your internal clock, making sleep easier.

There is some science behind no. 2. A warm bath will increase your temperature and then drop when you experience cold air. This helps you to fall asleep.

Put away devices, because the blue light, is a good and vital point (that I don’t always follow myself). Plus alcohol will disrupt your sleep. Damn it!

Do the sleep challenge here.

How do you get enough sleep? Go for a walk, like Oscar?

More about gaining energy in Part 2…

 

 

#Juneathon, update plus a lunch recipe…

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Ingredients for the stir fry…

The above means you are supposed to exercise every single day and blog, tweet of FB about it. Nowadays, however, most people just tweet or comment on FB rather than blog. Unfortunately, I haven’t managed to blog about my progress, until now, but have been doing the exercise which is my main aim.

Day 1 – 3 Gym
Day 4 – Sunday run – (Did 6 k along local roads and country lanes.)
Day 5 – Short walk
Day 6 – Gym
Day 7 – Gym
Day 8 – A long walk

Sunday run – (Did 6 k along local roads and country lanes.)

Also, I’ve written two posts about sleep and energy as I seem to be lacking on both counts at the moment.  These posts are out this weekend, so I hope you enjoy them.

Last weekend, I decided you use up the oldish veg and do a stir fry for lunch.  Here is the recipe…

Impromptu Veggie Stir Fry

Left over veg – I used cabbage and leeks

Onions

Chopped garlic

Mushrooms

Seasoning, including herbs

Smoked Mackerel

Hoisin sauce (about tablespoon)

Sesame oil

3 Eggs, beaten

Fry in sesame oil, the onions, garlic, mushrooms, seasoning and add the beaten eggs to form an omelette. Remove the omelette from the pan and cook the vegetables and add the sauce. When cooked, serve up with the chopped omelette and add the smoked mackerel. Lovely.

A great lunch, which was exceedingly tasty.

Veggie Stir Fry

Notorious – Bluebells, climbing, photography and a pub that refused to open its front door…

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Wondering what to write for my next blog and saw today’s word prompt. Bluebells are notorious during May, in England. They grow in Spring, around now, and remind me of my childhood. My sister and I used to go out into the woods at the bottom of our garden and pick them. You are not allowed to do that now due to environmental stipulations and quite right too.

 

A wild, beautiful blue carpet of bluebells brings a diverse splendour to our woodlands and made a recent family walk quite uplifting. I was invited for a four mile walk and found the loveliness of the scenery quite unexpected and invigorating.  The ancient woodlands were swathed in blue and wonderful to experience. My daughter, tried out her new camera and I used my exceedingly good phone camera. We had a wonderful time admiring the scenery, playing about with photography and of course, climbing over gates and stiles plus a good natter.

The walk surrounding Groombridge, Kent was delightful and staggeringly magnificent. Groombridge Place is a great family place to visit if you enjoy wandering around gardens admiring the cultivated plants. They have a grand selection of different gardens and a forest. My favourite garden area is The Secret Garden because it reminds me of my favourite book from childhood, The Secret Garden, by Frances Hodgson Burnett first published as a book in 1911. A great piece of children’s literature. Another memory. Funny how these small life experiences take you back!

The forest has an incredible area for youngsters which includes two tree houses linked together with rope bridges and a central viewing tower. Also many levels with decking and platforms sheltered under sail roofs. All inspired by the TV series Crusoe with some original props.

 

We all enjoyed the walk and decided to go walking more often. I have a birthday coming up and decided a new camera may be prudent. I’ve always fancied pursuing photography as a hobby and feel the time is right. The clearer photography will be good for my blog, any future outings and this year’s travel plans. It may even encourage more walks, etc. and improve my health and fitness. We live in hope. 😉

After climbing a flipping long hill at the end of the walk (and it was very flipping long), we popped into the local pub to imbibe in some refreshment. Unfortunately, we had started the walk early and arrived, gasping, half an hour before the place opened. We  sat in the pub garden and chatted rather than move on and waste time finding another suitable, local establishment. Who else has done that? Can’t have a table for half an hour or so, gone away to locate somewhere else because you are desperate for something to eat, only to realise that you might as well  have waited and been patient because other places are booked up and ridiculously busy!

 

We sat and waited and waited. Went to the front door. Other waiting people disappeared and reappeared in the pub, happily supping their pints. The front door was still locked. Just deciding to move and find the mysterious portal that actually got you into the pub, and DA DAAAAaaa, a man appeared sheepishly admitting they had forgot to open the door. Never been so pleased to order a pint, I can tell you.

 

I was treated to a yummy pub lunch which consisted of a duck and hoisin sauce wrap.  This gave me an idea for future lunches without bread. Devoured in no time and I had earned it after climbing that steep, long hill, I can tell you.

 

Hope you are having a fabulous day and do feel free to comment about your favourite activities. Oh, and any information on photography is very welcome. 

Any follows are gratefully received, as well.

Bye for now,

Andy x

 

Twitter: @mishmashmedia_

Exercise can be contagious – new study finds..

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During my Easter run, I decided to make countryside runs a habit. This is because I find them enjoyable, insightful and, most importantly uplifting. When I was young, and struggling to run half a mile, I would have laughed at this. Now instead of clubbing to the sounds of Donna Summer, I run with her dulcet sounds, as I pound the roads of the English countryside. Times have changed. The last thing I expected to be doing, is running.

One thing I’ve noticed is, if I’m honest, I prefer to run alone. In fact, any exercise really needs to be done alone. If you are in the gym, chatting, you are not working hard enough. Ok, I can’t work out and chat because I’m too puffed out haha.

Maybe I will participate in the park run again and enter into the competitive side of running. This element is possibly the best way to improve as you are competing against your own time as well as everybody else.

A recent study indicates that if you run with others you will run slightly faster (0.3 km). Running as part of a group will slightly improve your time. However, women tend to be influenced by other women. This may be because you may expect a man to run faster so you do not feel compelled to compete. I tend to expect males to pass me.

Scientists have found that a runner’s peers influence him or her to run more. Not all influence is equal and individuals are more likely to be influenced by less active ones. Men are influenced by both men and women. Yes, I can imagine!

So, perhaps I should join the local running club. Maybe I will, maybe I won’t.

Source: http://www.latimes.com/science/sciencenow/la-sci-sn-exercise-contagious-friends-20170418-story.html

Health and Fitness Update and Plan

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So I have to confess that I’ve put on a few pounds during the last few weeks. Concentrated on exercise but think I’ve become tired of dieting and staying at 1200 calories a day. Well, you would, wouldn’t you?

Recently, I’ve started to eat too many sweets, biscuits and so on but pleased to report that I found the experience quite bad, after months of being good. I felt exhausted and listless and to be honest, quite uncomfortable. The gym personal training session, this morning confirmed my fears and I’ve put over half a stone back on. However, recently I have stopped eating sweets and realise I need to eat more healthy stuff which will be easier now spring has finally appeared.

My plan is this:

Weigh daily

Record what I eat and drink daily

More vegetables and fruit

Healthier options

Exercise

Drink more water

I recently listened to a podcast about overeating and found the ideas interesting.

  • Affirmations in the evening (when it gets hard).
  • Tell yourself you WILL NOT OVER EAT, JUST FOR TODAY (worry about tomorrow.. the next day) Love this!
  • Just have one type of bad food, if you have to.  Studies show if you binge eat, you will buy a variety of foods (sweets, chocolate, ice cream). If you stick to one option, you won’t eat so much, which makes sense to me. *

 

* Source: Podcast – Primal Potential, Mastering Fat Loss, Strategies to stop binge eating (on Spotify)

 

 

Flowers, blossom, bored cows plus reasons to walk…

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Last week, I went on another country walk with the local walking group. This was to encourage me to get some exercise, enjoy a guided countryside jaunt and be sociable (shock/horror). Unfortunately, I had to pass my friend’s house and was fearful her dog, little Oscar, may spot me as I walked passed. Think I got away with it! He wasn’t invited on the walk because I thought it may prove too exacting. I was right. It was exacting for me. As we strolled through the woods, the chap leading the walk said we were going to do a circular walk around the village. We live in a large village.

As we confidently strolled up the hills it was easy to succumb to the temptation of slowing down but since going to the gym I tend to climb faster than my walking pace.  Well, you want to get there, don’t you?

Unfortunately, this meant waiting for the leader’s wife. Couldn’t help wondering why her husband, the leader, didn’t pick an easier route bearing in mind his wife’s state of health. Anyway, two hours in, I was thinking we were nearly home and then arrived at the local private posh school, located among fields and trees and realised, to my horror, that we had at least a mile or so to go. Everybody slowed down, which in my view, makes it tiring. I ended up chatting sympathetically to the leader’s wife as she struggled up the umpteenth hill. Tried to take her mind of it by talking about her son and his family. Guess it helped a bit and luckily the others stopped to wait while they chatted to a dog walker and an impatient dog who kept yapping and obviously wanted to get on. The dog owner extolled the virtues of keeping a dog on a lead even in woodland but I thought he was bonkers. Oscar would hate it and loves to chase everything in sight with absolutely no success.

Anyway, it was, despite wondering if the walk was ever going to end, quite uplifting. The sun was out, as were the first signs of spring with the odd bluebell in bloom, about six weeks ahead of time. We stopped to photograph the lambs, bored, sleepy cows, blossom and wild flowers. Felt quite healthy by the time I arrived home, which is always a good thing and I’m pleased to see that there are plenty of benefits to walking (see below) but I drink and eat too much as well. Don’t we all?

The walk was quite arduous and six miles long. The leader’s wife looked quite worn out by the end of it so I hope her husband made her a cup of tea when home. We enjoyed tea, although I would have stopped for a beer if there had been a pub on the way home. I didn’t get an invitation to go out for one that evening either, as we were so worn out.

Why I walk…

To be active, lose weight and become healthier *lives in hope*

The walk needs to be fast and it is a fun challenge to stride quickly up hills

Great to see heritage trails, woodlands, animals, wild plants orchards, etc

Helps the 10,000 steps a day target

 

A study found the following benefits of walking which had sound enough reasons, particularly the last one…

“We may never avoid becoming completely old, but we may delay the time we become old. We may look younger when we’re 70 and may live into our nineties. Exercise buys you three to seven additional years of life. It is an antidepressant, it improves cognitive function, and there is now evidence that it may retard the onset of dementia.” (1)

Research indicates if you walk for two minutes every hour, you may increase lifespan by 33 per cent! You should walk 10,000 steps everyday according to the UK’s National Health Service (NHS).

Enjoy walking and enjoy the grumpy dogs, bored cows and beautiful countryside too.

(1) Source: http://fitness.mercola.com/sites/fitness/archive/2015/09/11/daily-walk-benefits.aspx

Running

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Crocus plants - Spring is coming!

Crocus plants – Spring is coming!

 

Well here we are – the #HealthyMarch challenge. Instead of going to the gym, I decided to put on my running shoes, and go for a run. I’m not keen on running in the cold and running in cold weather with a sprinkling of rain, is even worse. However, as it was day 1, I felt it important to start the month with a running challenge and just get on with it.
I’ve never been one to worry about running gear but decided to put on a proper running top and long sleeved sweat shirt in order to keep warm. Lightweight layers of breathable clothing, known as the layer system, is always advisable when running in the cold weather.

Am I the only one, frustrated by the amount of running accessories you have to take with you? I wear a running belt with a small bag attached. I carry a bottle filled with tap water, which is a nuisance, but vital and take my keys, phone in the small bag plus copious amounts of hankies because I always get a snotty nose in the cold weather. (TMI?)
My phone is a music facilitator and running calculator as it is important to be aware of how beneficial the running is for health and fitness.
All in all it is a palaver getting ready. What with the clothes to keep warm enough and the running accessories plus choosing the music, route and remembering the water bottle. Eventually, I set off for the first outside run of the year. Usually, a run once a week on the treadmill and running exercises in the gym, keeps me going during the winter months.
I start slowly by walking to the village main road and then increase the pace with some gentle running which prepares the muscles for exercise. As I run in the drizzling rain, I wonder if I’m slightly mad, and feel self-conscious.
As I run away from the busy main road towards local, quiet roads, I develop a pace and become warmer and start to enjoy the slow rhythm of pounding feet and start to remember that I actually quite like running. Well I say, running, I did stop to take rather a lot of photos for this blog.
Although I stopped to take photos, including the friendly horse, I felt a sense of achievement and it made a nice change which helps to get me out of that winter exercise rut.
By the way, the horse was really sweet and seemed happy to pose for a photo. He met me at the gate as I strolled over, and didn’t seem too disappointed about the lack of sugar lumps. The moment brightened up my day too.
As I was running back towards home, I must admit to feeling the run was exacting but felt pleased I made the effort and I slept well too which is a good thing. To cool down, I reduce my pace to a fast walk for five to ten minutes. This helps the body recover after running and anyway I was tired!
It is thought that running in the cold weather makes you burn more calories but I felt I was running to get warm quick. Experts back this up, and say it doesn’t really make much difference to the calories burnt. In fact, research published in the journal Medicine & Science in Sports & Exercise found that race times are faster in cold weather than in warmer temps. And quicker runs do burn more calories. (source http://www.womenshealthmag.com/fitness/do-you-burn-more-calories-in-the-cold)

Good reasons to run (in cold weather)…
– Sleep well
– Improved mood
– Feel a sense of achievement
– The boring treadmill runs, in the gym, are worth the effort
– Strengthens muscles
– Leg exercises in the gym are worth it too

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