so this time of year people seem miserable, unmotivated and flat as hell.
The weather has quickly changed and its suddenly become dark and cold..
I’ve decided to write up this blog for anyone that’s feeling shitty and wants to shift the pattern before falling into utter despair !
Here are some of my daily habits that keep me in a good place both mentally and physically all year round and I’m going to share them with you.
Some are simple, some are less so, but everyone should want to feel good about themselves and their lifestyles so here is my insight to this.
Remember first and foremost if you feel like shit you have the power to change your train of thought and move from negative to positive by thinking differently alone. You can change the out come of how your feeling by being positive even in the most challenging of times. Here are some more things to consider along the way..
No 1. ENSURE YOU’RE GETTING ENOUGH SLEEP.
7 – 8 hours a night MINIMUM.
Sleep will repair your body after exercise which is vital, help your mind and body function better on a daily basis, its good for your mind in order to relax & switch off from our hectic everyday lifestyles and will also lessen the chance of heart disease and obesity believe it or not.
Tips for good sleep..
• Turn off your phone or tablet an hour before bed.
• Refrain from eating sweets & high sugar foods at least 2 hours before bed.
• Take a high quality magnesium supplement 20 mins before bed.
• Use a guided meditation for sleep if you struggle to switch off (find these on YouTube, guided sleep meditation)
• Manifest the things you want in life and see yourself having and achieving these things.
No 2. START YOUR DAY WITH TWO LARGE GLASSES OF HOT WATER WITH FRESH SQUEEZED LEMON, GINGER & ORANGE.
This will get your body hydrated straight away, prevent you from getting shitty colds and flu’s and the anti-oxidants are also anti-aging helping your skin to stay fresh and keeping your body healthy. Vitamin C Needs to be replenished daily so this is an ideal way to stay topped up nice and early. You should also be consuming around 2 + litres of water per day. Water flushes toxins out of the body, helps with digestion, absorption, circulation, keeps your skin clear and of course aids in athletic performance.
No 3. KEEP YOUR DIET & EATING PATTERNS IN CHECK.
“You are what you eat” is bang on when it comes to nutrition.
At the end of the day if you want to feel good, get the most out of your body and stay in a good frame of mind you need to eat the right foods.
Tips for balanced nutrition
• Eat at least 2 forms of vegetable’s with every meal.
Vegetables are full of essential vitamins and minerals and unlock your body’s full potential. They have literally hundreds of roles in the body such as repairing damaged tissue etc, etc.
The most nutrient dense vegetables are sea weed, courgettes, sweet peppers, peas, spinach, kale, broccoli, sprouts, mushrooms, asparagus, corn, artichokes, garlic, spinach.
• Eat at least 2 forms of fruit per day. Again fruit is full of essential vitamins and minerals with hundreds of roles in the body including converting food into energy.
Some examples include grapes, guavas, avocados, apricots, kiwi fruit, blackberries, oranges, lemons, bananas, cantaloupe, strawberries, raspberries, blueberries
• Eat lean protein sources. Protein is important to repair your body after training, hormone production and has many other important functions in the body.
Some examples of protein sources are eggs, plain Greek yoghurt, cottage cheese, full fat milk or semi skimmed, Whey protein powder, salmon, mackerel, tuna, sardines, liver, steak, ground beef, pork chops, chicken breast, turkey, nut butters (healthy) if you are vegan or vegetarian your sources are seitan, tofu, lentils, tempeh, Edamame, chickpeas, green peas, spirulina, quinoa, amaranth, oat meal, wild rice, chia seeds, nuts.
Its also worth mentioning that vegans will benefit from taking a leucine supplement in order to further stimulate protein synthesis (build muscle) This essential amino acid is found in meat, dairy and eggs predominantly but is also found in plant based proteins like soybeans, pumpkin seeds, peanuts and white beans but in smaller amounts (James Kent, 2018)
• Eat the best forms of carbohydrates in order to fuel your body. Carbohydrates also help with brain function.
Some quality examples include potatoes both sweet and white, brown rice, whole grains, oats, Quinoa, vegetables (all types especially green) nuts and seeds. Avoid refined carbohydrates like shelf bread, white pasta, doughnuts, cakes and crackers etc.
• Eat at least 2 forms of healthy fats per day. Fats will keep your hormones balanced, help absorb certain nutrients in the body and keep you in a good frame of mind.
Examples include Avocados, cheese, dark chocolate, whole eggs, fatty fish, chia seeds, olives, extra virgin olive oil, coconuts, coconut oil.
• Avoid processed foods. They’re shite and a build up of these foods will make you feel like shite and you’ll want more of them ! The fresher & more natural the food the better you’ll feel. Its that simple.
• If you are trying to lose weight and body fat you MUST be in a calorie deficit. This means eating 250 – 500 calories UNDER your maintenance calories per day.
• Don’t forget that when you exercise it counts as or towards your calorie deficit. For example you burn 500 calories while training, you have then created a 500 calorie deficit that day by training alone. Top wallops !!
• Find a method of losing weight that works for you and stick to it. I live by the intermittent fasting method. It is easy to follow, really good for the body and a sure way of being in a calorie deficit when used in conjunction with training. This is not for everyone but for me personally it prevents over eating – I generally have 1 main meal and 1 or 2 accessory meals and I’m tip top. If you are female you can use this method for 3 days maximum in a week and on non consecutive days.
No 4. PROPER TRAINING PROGRAM
• If you haven’t got a plan or objective to training your just floating down stream without a paddle. You need a goal to focus on and you need to stick to it regardless of if you’re having a bad day or week.
Those close to me hear me mention a ‘definiteness of purpose’ and this is what I mean by it – an unwavering dedication to your cause. This is the ONLY way you will see results, you can’t half arse success.
• If you want to see any positive changes to your body whether that’s muscular hypertrophy, strength, cardio, fat loss you MUST train 3 times per week MINIMUM. You only get out what you put in. It’s that simple.
• Consistency is key – this is a cliche’ you’ll probably hear from most personal trainers but it is true. Keep at it and you’ll get to where you’re headed.
There will be days when you really can’t be chewed but in reality the only bad session is the the one you miss. “Keep the faith”
No 5. REDUCE ALCOHOL INTAKE OR TAKE REGULAR MONTHLY BREAKS FROM IT.
It’s a hoot at the time getting tanked up with your pals falling down stairs and fighting with lamp post’s on the way home but in reality alcohol is a massively underrated, legal drug.
From a negative stand point it is a poison after all. Long term abuse can lead to depression, ruin your vital organs, raise blood pressure and raise the risk of heart disease and strokes.
What sticks with me when I drink alcohol in the days after a night out is self doubt and depression. I really doubt my own abilities and think ‘whats the point in doing anything’
That’s not me at all so I tend not to drink much – maybe twice a year, tops.
No 6. FIND SOMETHING YOU LOVE TO DO AND DO IT REGULARLY.
This may seem pretty simple enough but there’s a lot of us living life just going through the motions. It’s big important to find something you love to do and practice it regularly.
This could be something as simple as going for a run or painting a picture or reading a book.
Whatever you love to do in life make sure you schedule time in to do it. This is a good way to stay on track.
No 7. TAKE TIME TO REFLECT ON WHAT YOU’VE DONE.
“Life moves pretty fast, if you don’t stop and look around once in a while you could miss it”
A quote from the film ‘Ferris Bueller’s day off’ that’s very true indeed.
I think on a personal level its important to reflect on everything that’s been. How the week has unfolded, things thats happened, things that could be improved, things that have been achieved, things you want to achieve and things to be grateful and thankful for.
Once, twice sometimes even more times in a week I reflect on things. How certain sessions have gone and how things can be improved.
“Things can always be improved”
I believe this is vital for any type of growth whether its professional, personal, financial you have to look at what has been in order to see what’s to come and what direction you want to head in.
Being grateful could be something as simple as having a hot shower in the morning or having enough money to pay your bills and live your life the way you want to and your family being healthy and happy. These are three examples of things that I’m grateful for everyday. It doesn’t have to be complicated. Life could always be a lot worse.
The practice of gratitude and being appreciative of small day to day things and also having good people in your life leads to a more positive outlook on life in general.
Optimism, trying to be positive about everything will only direct that back into your own life.
The law of attraction 101 baby.
So folks there it is..
I think staying on top form in life is all of these things in unison. I believe a healthy diet, regular exercise, doing something you love every week and taking time out to reflect on everything that’s going on are all equally important for being in a good place both mentally and physically.
Find something you LOVE TO DO. If like me you are lucky enough to make a career out of the things you love then you are one lucky person indeed.
Not many people can say that – and I’m thankful everyday for it.
Thanks for reading folks.
Much love and light.