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MUSCLE & CARDIOVASCULAR EXERCISE & MYOKINES – THE PROOF YOU NEED.

Myokines

MYOKINES – BUILDING MUSCLE & CARDIOVASCULAR EXERCISE –  THE HARD TO IGNORE PROOF AROUND THEIR INFLUENCE ON YOUR FUTURE HEALTH.

It used to be thought until very recently that the skin was the biggest organ of the body. 

The latest research, however, is starting to say that skeletal muscle is the largest organ in the body. and that it plays a far larger role in your basic wellbeing than ever realised previously. 

Muscle helps with communication between your body’s cells, and the more you have of it the better your body and its systems will function.

Not only does skeletal muscle protect the skeleton, give us posture, movement, and the ability to breath:  the latest studies tell us that muscle tissue also releases something called myokines.

WHAT ARE MYOKINES?

Myokines are a collection of small proteins and molecules produced in the bloodstream during muscle contraction, that talk and have specific communications with all the bodies systems.

So far researchers have found more than 650 different types of MYOKINES released by the muscle, and whilst the latest research is still ongoing, there are already exciting theories and evidence, on how these compounds influence brain health, bone health and inflammation.


SO, HOW DO THESE MYOKINES HELP US TO LIVE LONGER?

One of the first MYOKINES to be found is called IL6.  When you exercise, it gets pumped into your blood, and helps your body to produce anti-inflammatory compounds. 


Inflammation in the body is linked to a whole host of disease from cardiovascular diseases to metabolic diseases like type 2 diabetes.  Reducing inflammation in the body is a huge key to living longer free of diseases and medication.

The IL6 MYOKINE also helps your metabolism. It helps insulin move sugar away from your blood and into your muscles.  Storing sugar in the muscles rather than around the belly or in the liver, is far safer for you. 

The more healthy muscle that you have, the more storage you have for the sugar from the blood.  

Your muscles, when they are healthy, are packed full of vital mitochondria. 

Mitochondria are the bodies energy factories.  They turn the food that you consume into something called ATP, which is then used for your body’s energy.

SO – MORE MUSCLE = BETTER INSULIN RESISTANCE & METABOLISM

AND – MORE MUSCLE = MORE ENERGY

HOW CAN MYOKINES RELEASED DURING EXERCISE IMPROVE BRAIN FUNCTION?


Another MYOKINE called CATHEPSIN B, in animal studies, is shown to be released into the bloodstream during cardiovascular exercise and travels up to the brain. 

When it arrives at the brain, it stimulates the release of BRAIN-DERIVED NEUROTROPHIC FACTOR, which helps brain cells to grow and increase memory and learning.

CONCLUSION

Exercise is free, and it is good for us.  The more that we do, the better we become at it. 

Lifting weights and incorporating resistance training into your health routine at least 2 times per week will see your life improve in every aspect. 

Add in cardiovascular exercise into this mix as well and feel the difference to your body and mind in abundance.

From brain health, and energy levels; to bone health; and maintaining the health of your blood vessels, immune system, liver and skin:  your muscle mass is a gift for longevity, and if you grow it, and nurture it, with the right nutrition, it will give you the gift of a long healthy and happy life.

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Books to change your life in 2024

Christmas book

Team Training Book List:

If you are looking for a present for someone, or you have relatives asking what you would like for your birthday, we would wholeheartedly recommend any of the following books.

The following books have all had profound effects on Paul and I, and below we will explain why we think these books will transform your life should you choose to read them.

1.   The Comfort Crisis – Michael Easter

“The Comfort Crisis – Embrace discomfort to reclaim your wild happy and healthy self.”  

PAUL:

The Comfort Crisis by Michael Easter is the first book I recommend everybody reads whenever they come to me for help. Life has never been so easy. Even if we think we’ve got it tough, the way we live now is incomparable to that of our ancestors and yet we never seem content or happy. The irony, and what this book helps us to realise, is that the more we face struggle and discomfort, the happier we will become.

CATHERINE:

I read this book in preparation for my first HYROX fitness competition.  This book travels with the author on his journey to Alaska to spend time in dangerous conditions hunting, to try to get back to grips with the way we used to live.  Personally as someone who likes staying home and online shopping it was not an appealing subject matter.  This book is so well written though, it has you completely hooked, not only on the adventure, but the science and anecdotal evidence for why there may be a different way to approach life is fascinating. 

I certainly learnt a lot from this book and during my reading time I felt inspired to challenge myself more too.  This is a great book for someone stuck in the rut of a comfort zone or anyone wanting to grow and maximise their potential in life.

2.  The Big Leap – Gay Hendricks

“The Big Leap – Conquer your hidden fear and take life to the next level.”

CATHERINE:

This book really resonated with me since pretty much every time I am doing great either in a diet, a job, a relationship or an exercise program….. in fact, with most things before I read this book, I tended to do something to sabotage myself.  This really is a great book for those serial quitters or self saboteurs amongst us.  The book narrows down your upper limit level to one of four reasons.  

  1. That you feel fundamentally flawed.
  2. You worry about having to leave people behind as you progress
  3. You worry that more success means more burden
  4. The fear that you will outshine those around you.

I would recommend this book as one of the better “self help’ books, because it helps you learn how to transcend your limiting behaviours.  I listened to this on audio book, and as with many of these great books, it is really helpful to keep revisiting them, re reading them and rebooting yourself on an annual basis.

3.   Atomic Habits – James Clear

“Atomic Habits – An easy & proven way to build good habits and break bad ones.”

PAUL: 

This is a book about removing bad habits and building great new ones. To use an example from my world of health and fitness, you are never going to become the best version of yourself by going on a 12 week diet and exercise plan. You will become the best person you can be by ditching your old, tiresome, draining bad habits and replacing them with the behaviours of somebody who does what it takes to become great. James Clear shows us how easy it is to get started.

CATHERINE:  

I listened to this on audio book while dog walking – which is a great use of time by the way – and a magnificent habit stack!  The book is great and gives loads of golden nuggets like:

  1. The habit score card
  2. Pointing & calling
  3. Habit stacking
  4. The goldilocks rule
  5. Changing who you identify as

I realised while listening to the book that when it comes to exercise I am already using loads of the great habit ideas without knowing.  I do “just turn up,”  I also have things I enjoy associated with going to the gym:  like eating a banana and drinking a warm lemon sherbet pre workout drink on the way.  I really enjoy this and in order to do it I have to drive to the gym.  The key is, with all of these great books with great ideas, to make sure you apply them, very simply and very slowly to the areas in your life where you really need to make some great changes. 

4.   Why We Sleep – Matthew Walker

“Why We Sleep – The New Science of Sleep and Dreams”

PAUL:

Why We Sleep by Matthew Walker is a book I advise people to read whenever they come to me for help with health, fitness and weight loss. Sleep is the foundation of everything and a lack of or poor quality sleep will hold you back in every area of your life. Since reading this book I have transformed my sleeping habits and I have never felt or performed better.

CATHERINE:

There seems to be a bit of a badge of honour sometimes with some people being quite proud of how little sleep they can get away with – almost as if they think they are super human for sleeping less than other people.   The truth is that after reading this book, you will soon come to realise that you are not getting away with anything.  Sleeping is imperative to obtain optimal health and has huge benefits for the following:  

Stress management

Weight management

Immunity fro disease

Repair and healing

Reduction of inflammation

Brain function

Blood pressure regulation

Mental health, depression & anxiety

Athletic performance

Since reading this book Paul and I made a conscious decision to sleep in separate beds – which I have to say is fantastic for sleep quality.  Anyone putting up with a noisy, snoring partner to make them feel loved, while in turn suffering dreadful sleep and possible weight gain and worse still depression or anxiety – it is just not worth it!  For sleep during the peri menopause and menopause I also imagine this is quite fantastic too.  I have not suffered night sweats yet – but maybe the reason is, that I am not worrying about the embarrassment of this happening while in bed with someone – which keeps me nice and calm and deep in my sweat free slumber?

5.   Loving What Is – Byron Katie

“Loving What Is – Four Questions That Can Change Your Life”

CATHERINE:

I would never force Paul to read this one,  and in a million years he never would!  However this book demonstrates a powerful, simple and a great basic CBT (cognitive behavioural therapy) technique that you can take with you everywhere. 

If you are someone who battles daily against negative self talk and irrational thoughts – these 4 questions can literally be life changing and so easy to implement.  I listened to this book on audio and it has so many real life case studies that help you to work through the questions in various scenarios.  It is very American and recorded at a live stage show….. but I definitely had many life changing revelations while listening to the almost hypnotic questions over and over again.

I would really recommend this if you are the person who thinks that everyone is talking negatively about you, or everyone in the gym is looking at how unfit or fat you are, and that everyone is so much luckier and has it so much easier than you.  I would imagine for children of critical parents this book is a game changer.

6.   Can’t Hurt Me – David Goggins

“Can’t Hurt Me – Master Your Mind and Defy The Odds”

PAUL:

Can’t Hurt Me is a book I believe every driven person should read. What this man has been through and continues to put himself through are things that most of us cannot even imagine. He helps us realise that whatever we want in this world is down to YOU and YOU alone. Whatever has happened to you is in the past is in the past and the only way forward is to get on with it. After reading Can’t Hurt Me I will never complain or blame again.

7.  The Seven Spiritual Laws of Success – Deepak Chopra

“The Seven Spiritual Laws Of Success – seven simple guiding principles to help you achieve your dreams”

CATHERINE:

What an absolute delight this book is.  It is comforting, soothing and inspiring.  If you are feeling lost and low then this book is a real pick me up.  The most wonderful thing about spiritual laws is that they are for everyone, and anyone can learn to apply them in life.  

The seven laws are:

  1. Pure potentiality
  2. Giving
  3. Karma
  4. Least effort
  5. Intention & desire
  6. Detachment
  7. Dharma

This book is easy to understand and makes the concepts really simple to grasp and apply.  I have found this book so reassuring when I have been in a more troubled state of mind.  To simply live by the spiritual rules will see anyone take themselves to the happiest of places and once again, this book is ideal to revisit year after year to keep yourself positive, humble and grateful.


8.   The Hacking of The American Mind – Robert H Lustig

“The Hacking of the American Mind – The Science Behind the Corporate Takeover of Our Bodies and Brains”

PAUL:

The Hacking of the American Mind is a book that really brought home to me how much “the system” is set up to take our money and fool us into what makes us happy. Pleasure and happiness are two distinctly different things; the first drives addiction, the second is all you need in life. This book helped me to go after what makes me happy.

9.  The Telomere Effect – Elizabeth Blackburn PHD & Elissa Epel PHD

“The Telomere Effect – A Revolutionary Approach to Living Younger, Healthier, Longer”

CATHERINE:

This is literally the book that I have just finished, and it has made it into the list, because for a science book, it makes the revolutionary findings within it manageable, relatable and most importantly understandable. 

A telomere is the structure at the end of a chromosome – like the toggle on the end of a shoe lace.  The book details the very recent discovery that the length of a persons telomeres correlates directly how quickly you are aging.  The shorter your telomeres are the older you look and feel. 

The book goes on, chapter by chapter to explain the different life factors that shorten your telomeres and what you can do, to not only stop them shortening, but also to lengthen them and reverse the aging process! – powerful stuff and not a monthly subscription to collagen powder insight!

I love any factual book that proves yet again, the things that we already really know, but most people still choose to ignore……exercise, sleep, hydration, nutrition, fasting and managing stress are of course key to not only living longer, happier, healthy lives but also ….and this may be what makes people take note….. not getting grey and looking far younger than their age. 

10.   Gurdjieff – A Beginners Guide – Gil Friedman

“Gurdjieff, A Beginner’s Guide –  How Changing The Way We React To Misplacing Our Keys Can Transform Our Lives”

CATHERINE:

Have you ever heard of “the work?”  If ever life is in a really bad place, negativity surrounds in abundance, really bad things have happened to you and you are angry, critical and want to blame other people for your dire situation…….it may be time to do “the work.”

Once again because this book is so long it may be better to listen to on audio first, and definitely stick with it through the first hour and you will be rewarded with some of the greatest golden nuggets that I have ever heard.

George Ivanovich Gurdjieff (1877–1949) was a spiritual teacher, regarded by his followers as an enlightened master.  He believed that many people live in a state of hypnotic “waking sleep.”  

If you are someone who is stuck in the daily conveyor belt of work, wine to relax, work, weekend to eat and drink to relax, to take your mind off next week back at work, then more work to get more money to go on holiday to take your mind off next month back at work, then it may well be that there should be more to your life?

This book is great for helping you to realise that life as you know may not even be close to real quality living.  The pursuit of pleasure to pacify the monotony of the pursuit really gets unravelled in this great, easy to understand spiritual breakdown of some of the most profound philosophical teachings. 

The law of three

Inner states vs external events

You have a choice how you react

The enneagram and personas

Accident and fate

These are just a few of the powerful teachings that I can remember.  This book is great for someone who is on a real voyage of self discovery and wanting to grow as a person.  I read it when I was doing my counselling qualifications and in a real period of self growth after my divorce.  It is great if you are able to self -reflect and be honest with yourself about your vulnerabilities – any narcissists out there – I really would not bother with this one!

So there you have it – last year we recommended some great gifts like smoothie makers and hiking gear – this year it is all about the present of knowledge.  The gift of knowledge  is the greatest gift that you can give or receive.

Lots of love and Happy Reading.

Catherine & Paul xx

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Nutrition for Longevity – A Powerhouse Packed Lunch for a Long Life

nutrient dense salad

When thinking about trying to “lose weight” it can be really easy to get sucked into the world of restriction and eating “low calorie” or “low fat.”

A healthier way to reframe weight loss is to think about becoming a healthy person rather than an overweight person who “must” lose weight for a holiday or event. To work towards identifying as a healthy person allows for a longer time frame and a longer journey, that will include highs and lows, successes and failures. The final outcome of being a healthy person also allows for the long term sustainable 80/20 way of living your life too.

Becoming a Healthy Person


It is a healthy person who can have a few glasses of wine at the weekend, or eat a pizza or an Indian takeaway a few times a month. A healthy person has a healthy relationship with food, knowing that most of the time they nourish their body with the amazing minerals, vitamins, proteins, fats and carbohydrates that they need to maintain optimal body function and keep them away from the doctor and ideally disease free.

A great way to start working towards being a healthy person is to start learning about the nutrients that are in your food and the function they are necessary for within your body. It might make you stop wasting calories of foods that interrupt and impair the way that your body is supposed to work.

Here is a breakdown of a nutrient dense lunchtime salad. It has over 800 calories because the food within it is full of satiating and filling fats and proteins. This is eaten after a fasted morning as the first meal of the day around 12:00. Later in the day a dinner time meal can be eaten and a further bowl of antioxidant rich fruit can be used as a snack / treat too dependent on the required calorie consumption for the day and whether the need is fat loss or maintenance.

Nutrient Dense Lunchtime Salad:

nutrient dense salad
Nutrient Dense Salad

Essential Amino Acids

Amino acids are the building blocks of protein. Your body needs 20 different amino acids to perform its basic functions. The body can make 11 of the amino acids itself – but the other 9 “essential amino acids” have to come from food sources because the body cannot make them. Consuming animal meats and dairy is a very easy ways to provide the body with these “complete proteins.” On a vegan diet it becomes more complicated because the proteins must be combined in order for them to work. In the salad above all 9 essential amino acids are included and you can see below from the list of their function why it is so important to get your daily protein allowance.

Phenylalanine (Essential Amino Acid) 

Needed for creating insulin to regulate blood sugar, production of collagen & elastin to support the skin.  The body uses phenylalanine to produce the neurotransmitter norepinephrine.  Norepinephrine has antidepressant properties, improves memory, reduces hunger pains and helps signals travel between the brain and body’s nerve cells.

Found in SMOKED SALMON, EGGS, organic soya, seaweed & algae, poultry & beef

Tryptophan (Essential Amino Acid)

Maintaining mental function through its conversion to serotonin.  Aiding good sleep.  Producing serotonin and regulating and elevating mood. 

Found in EGGS & NUTS, bananas, seaweed & algae, poultry & beef 

Lysine (Essential Aino Acid)

Essential for absorbing calcium from food, the integrity of skin and energy production in muscles at cellular level.

Found in EGGS, mung beans, chickpeas, hazelnuts & seaweed & algae, poultry & beef 

Methionine (Essential Amino Acid)

Supports the immune system and helps to prevent allergies.  Essential for the production of serotonin to help regulate mood and relaxation.

Found in AVOCADOS, sunflower seeds, seaweed & algae, poultry & beef

LEUCINE, ISOLEUCINE & VALINE (Essential Amino Acids)

Essential for wound healing and the rebuilding and repair of muscles

Found in ALL NUTS & SEEDS, seaweed & algae, EGGS, poultry & beef

Threonine (Essential Amino Acid)

Essential for Collagen production, controlling inflammation such as eczema, arthritis & IBS.  Supporting the immune system.

Found in:  Meat, SALMON, EGGS, PUMPKIN SEEDS, dairy, cottage cheese, carrots, bananas, sesame seeds

Histidine: (Essential Amino Acid)

Histidine helps make a brain chemical (neurotransmitter) called histamine. Histamine plays an important role in your body’s immune function, digestion, sleep and sexual function.

Found in: Meat, Poultry, Fish – including SALMON, Peas, Oats & Kidney beans.

Other Vitamins & Minerals Found in this Powerhouse Salad:

LEAFY GREENS (watercress, rocket & spinach):

Vitamin A, vitamin C, antioxidants, fibre, folate, vitamin K, magnesium, calcium, iron and potassium

BRAZIL NUTS:  Selenium – Immunity, reproductive function, healing damaged tissue
Magnesium – Bone health & Muscle function
Phosphorus – Bone & teeth health

PUMPKIN SEEDS: Healthy fats, magnesium & antioxidants (selenium & beta carotene)
Zinc – Creation of DNA, growth of cells, healing damaged tissue, immunity
Phosphorus – Works with calcium to build bones, repairs tissue & cells
Manganese – Bone health, powerful antioxidant, energy metabolism

CHIA SEEDS: Quercetin – Good for heart issues, lowering blood pressure, prostate infections, prevention of respiratory infections, allergies
Copper – Healthy bones, blood vessels, nerves & immune function LOW COPPER linked to high blood pressure & high cholesterol
Iron – Energy levels, red blood cell function, mental & physical performance
Also in Chia seeds – Calcium, Manganese, Magnesium, Selenium

OLIVE OIL:  Vitamin E – Protects from free radicals, prevents blood clotting in blood vessels, boosts immunity.
Vitamin K – For blood clotting, bone mineralization & bone metabolism
Healthy fats – decreased risk of cardiovascular disease, decreases LDL cholesterol.

APPLE CIDER VINEGAR:   Reported to help do the following:
Kill harmful bacteria
Lower blood sugar and manage diabetes
Aid weight-loss
Reduce cholesterol
Antioxidant effects

Conclusion:

Changing the narrative around weight loss and becoming more positive can be very helpful. Instead of being a failure because a diet is not adhered to with perfection, the simple reframing of the goal to: “I am working on becoming a healthy person,” allows an individual flexibility and kindness when on a long term journey to change lifelong ingrained habits.

Asking the questions, “would a healthy person eat this?” or “how is this food going to help my body to function?” can really help an individual to rewire automatic habit responses to stress, anxiety and tiredness. Indeed by eating with a nutritional goal: sleep, anxiety and stress will all improve, thereby often removing triggering emotions which lead to habitual poor food choices.

If mental health is suffering, looking at your nutrition is a better first port of call than the doctors surgery and antidepressants. By concentrating on increasing the nutrients needs for superior mental health function alongside a quality daily exercise habit, most antidepressant usage can be avoided.

If you want a little more help with difficult habits and food choices, or taking the first step on your journey to becoming a healthy person, then please get in touch with one of our health coaches today for a FREE 30 minute chat to see if we can help you begin your positive, healthy and happy life.

Send a text to arrange your FREE call on 07775 998053 or email [email protected]

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What are the benefits of making fitness a priority over the age of 40?

Fitness over 40

We all know that we should be exercising regularly and eating healthy foods, but sometimes it can be hard to find the motivation to do so. In this article, we’ll explore some of the benefits of making fitness a priority over the age of 40. You may be surprised at how much better you feel – both physically and mentally after just a few months of beginning daily exercise.

Why is your fitness so important as you turn 40?

Making fitness a priority over the age of 40 has many benefits. It can help improve your overall health, reduce stress levels, and improve your mood.

Exercise is especially important as you age since it can help prevent conditions such as obesity, heart disease, stroke, and diabetes. It can also help reduce the risk of falls and fractures.

Making fitness a priority will require some changes in your lifestyle. You may need to set aside time each day for exercise, and you may need to make changes to your diet. However, these changes are worth it when you consider the many benefits of a healthy lifestyle.

What should you do if you have never exercised and you want to start at 40?

Despite what you may have heard, it is never too late to start exercising and reaping the many benefits that come with it. In fact, starting to exercise at age 40 can actually help improve your overall health and quality of life.

Here are some of the benefits that you can enjoy by making fitness a priority over the age of 40:

– improved cardiovascular health

– stronger bones and muscles

– better joint health

– increased flexibility

– improved balance and coordination

– improved mental health

– better sleep quality

If you have never exercised before, starting at age 40 is a great time to begin. You can start by doing simple exercises at home, and walking or swimming. Once you are comfortable with those, you can try more challenging exercises, such as running or weightlifting and working with a personal trainer. It is important to find an exercise routine that works for you and that you can stick with long-term.

Making fitness a priority in your 40’s can have many benefits. Here are just some of the benefits that you can expect:

1. Improved Mental Health

Exercise can improve your mental health and well-being. It has been shown to reduce stress and anxiety levels, and it can also improve your cognitive function.

2. Increased Strength and Endurance

Exercise can increase your strength and endurance. It can also help to reduce the risk of developing chronic diseases such as heart disease, stroke, and diabetes.

3. Increased Flexibility and Mobility

Exercise can help to increase your flexibility and mobility. This can allow you to participate in activities that you formerly could not do, such as climbing stairs or walking up hills.

4. Reduced Risk of developing Obesity or Diabetes

Exercise can help to reduce the risk of developing obesity or diabetes. Exercise has been shown to be an effective way to lose weight, and it has also been shown to lower the risk of developing diabetes.

Will exercise help me to live longer?

A study published in the American Journal of Medicine found that people over the age of 40 who exercised had a lower risk of death than those who did not exercise.

The study looked at data from over 2 million people who were aged 40 to 75 years old. They found that people who exercised had a 20% lower risk of death, regardless of their age, weight, or smoking habits.

The benefits of exercise go beyond preventing death. Exercise has been shown to improve your mood, reduce inflammation, and increase lifespan.

Can you begin exercise if you are over 40 and really overweight?

When it comes to getting fit, people over 40 have a few things going for them. First, they tend to have more time available for exercise. Second, they often have more experience with exercising – they may have been exercising regularly since their younger years! Finally, they’re generally more motivated than younger people to take care of their bodies.

If you’re over 40 and really overweight, don’t be discouraged! There are still plenty of benefits to be had by making fitness a top priority in your life. Just start small – start by making a commitment to exercise for 30 minutes each day and see how that goes and maybe start with walking or sitting on a stationary bike. You may be surprised at just how good you feel after a month or two of consistent exercise!  When you are feeling stronger mentally then taking the plunge to work in private with a really experienced personal trainer may be the next step in getting back to fitness. Do remember if you are really overweight or have been ill recently to consult your doctor before undertaking a new exercise regime. 

Conclusion

As we reach our 40s, it can be easy to let our fitness levels slip as other areas of our lives take centre stage. However, making fitness a priority does not have to mean ditching all else in order for us to get in shape; there are plenty of benefits that come with keeping up regular exercise habits into our late 40s and beyond. Not only will we look and feel better, but we will also reduce the risk of developing chronic diseases down the road. So what are you waiting for? Make fitness your new mantra and see how great you feel on the inside and out! Maybe even come to see us at our kickstart back to fitness course.

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Is it time to find your inner F*&k it?

self growth

The power of impulsivity on progression

So, we just got through Blue Monday, but January is a long month often sat waiting for the holy grail of payday.  How are you feeling? Are you down and depressed or happy to be through the expense and excess of Christmas?   I wonder if people fall into two camps.  People who love Christmas and get depressed in January, and those who hate the festive season and embrace the new beginnings and clean living of January? I know that I am the latter.  I hate Christmas. The added pressures, the waste, the pointless extravagance, the food, and the drink.  I wonder if because I am controlled, and Christmas is all about being fun, letting go and going crazy, that is why for me, January is up there with my favourite months!

January sings the blues

January means that everyone is skint.  No one is going out! There is no pressure to eat cake and stay out past 9pm. For a month or two I am in the majority as the masses descend back to the gym, for this to be the year they finally lose the weight and get happy. Yes, in January most people are living their lives the way I live mine most of the time and that means I am finally normal!

Is there an argument to say that many who look forward to Christmas enjoy the escapism that can be found in that write off month of the year?  It is funny and seems to have become more and more so over the years, that December has become the invisible month.  The month where you can eat as much, drink and even spend as much, and sleep as little as you want, and it really does not matter in the moment because it’s Christmas! Of course, the issue with this is if the same happens every year.  Each December if you get fatter, more ill, and poorer, then no wonder January continually sings the blues and some.

So, this January are you excited to be back to normal and gaining back the control of your health and finances or are you down and miserable because you have a huge credit card bill to pay and and an even bigger belly. Are you living in the only pair of jeans that still fit having just joined weight watchers or pure gym to “sort yourself out?

Reframe January

January though, in my mind, is not to be feared.  January can be a great time for measurement and seeing how far you have come. Each year it can be a positive exercise to look at what you have achieved in the last 12 months and quite often you will be astounded.  We can all be hard on ourselves and self-critical finding all the reasons why we are failures. However, by just having a quick glance back at where you were this time last year it can be quite powerful to see that you have progressed far more than you thought.

So, from the first part of this blog, I have probably come across as quite boring, and in the everyday I pretty much am. I eat the same food nearly every day.  I only drink the same drink when I go out….and if I do go out, I like to be home by 8pm.  Bedtime is a beyond boring 9pm and my boyfriend and I even sleep separately in the week to make sure our sleep quality is tip top.

F*&K it – Let’s do this

However, what I lack in everyday excitement, I make up for in abundance with my impulsivity over my biggest life decisions. I have left a marriage, had a third baby after a 10-year gap, and quit three jobs all with a determined “f*&k it, let’s do this,” mentality.  Certainly, when I have followed my sixth sense and trusted my gut life has not been dull. In fact, so far life has been a flaming blast.  Full of twists and turns and nothing, “so far so good” that I regret.

When I look back over where I have come in the last year and indeed the last 5 years since my 20-year marriage, ended there have been many highs and crashing lows, but wow I have grown is so many ways. Highs include visiting Thailand (a childfree holiday for the first time in 18 years), buying my first house and making it a home, and competing in a national sporting competition in London.  Lows are becoming less since I have a committed boyfriend, but certainly the loneliness and anxiety that comes from being single and over 40, have provided some difficult days and nights.

Out of the darkness comes self belief

Looking back though from where I was, I am so happy for the dark times because they challenged me, made me grow and have helped to build my self-esteem.  I am still a work in progress but reflecting like this each January really helps me to keep being brave, pushing and challenging myself to do things that scare me and that I don’t enjoy, because I know if I stay inside of my comfort zone that looking back next January will be boring and disappointing.

In life, business, relationships and especially weight loss, progress can often be a slog. When we have bad habits, self-limiting beliefs, or a critical parents voice firmly implanted in our brains, making long lasting changes can often be an uphill struggle with numerous peaks and troughs.  If long term life changes will involve breaking down all the negativity, sometimes self-loathing, and irrational voices planting hurdles in your mind, then it is important to allow yourself the time to make the full journey.

Leaving a relationship because you want more, leaving a job to start a business you are passionate about, tackling health issues when you know there is a huge struggle ahead, all take huge courage and can be life changing decisions that are easy to keep putting off year after year.

Create your own third force

In these instances, a f*&k it impulsiveness act now and worry about the consequences later can be a blessing.  It can add that third force that facilitates action.

Force number 1:  I want to leave my job, or I want to lose weight or I want to do the same thing as my friends.

Force number 2:  I can’t leave my job because I must pay bills, or I can’t lose weight because hate exercise because I am so unfit. I can’t join in with my friends because they are all so much better than me.

The Third Impulsive Force:

I handed my notice in now I must raise my game and figure something out.

I paid upfront for a long-term gym membership – I have attended now, or I will be annoyed I wasted my money.

I entered an indoor rowing competition with my really fit friends – I have to flaming do this now!

Committing to something on an impulse can really force you to get out of your comfort zone and rise to the challenge.  When there is only force 1 and force 2 involved, it is easy to stay in limbo year after year knowing you want to make changes but talking yourself out of them because you are scared.

F*&K It and allow yourself to grow

If you look back this January and think life has not changed since last winter. If you look back this January and think that you are as miserable this year as you were 5 years ago, then it’s time to do the uncomfortable work and make some radical changes and find your inner “f*&k it.”

The journey that might mean you getting exactly where you want to may be a long one, but there will be aspects of that journey that you will enjoy when you take the pressure off and commit to the challenge in the long term.

Don’t fear the pain of change.  Make an impulsive gut driven decision to do something that is important to you, and you will make it work.  The sooner you start that journey, the sooner you’ll get the successes that you long for. You have no idea how high you are going to soar once you start putting yourself in new uncomfortable places with challenges to terrify and excite you.

Your potential is infinite if you just have the confidence to say, “f*&k it” and let yourself grow.

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Movember Prostate Cancer Snowdon Climb

everest

“Each year 11,190 men in the UK die from prostate cancer. 11 grams is the average weight of a prostate. 1190 x 11 grams is near as damn it 130 kilograms. We’ll carry 130 kilograms somewhere and we have to make it somewhere tough. No point carrying it somewhere easy. Up and down Snowdon it is then.”

“What about those who can’t make that day?”

“They’ll need to do something else. I know – ascend the 8,848 metres height of Mount Everest on foot or bike, indoor or outdoor over the course of November.”

“Sorted.”

And that was pretty much the conversation surrounding this year’s Team Training challenge to raise money for the Movember charity which amongst other things raises funds for research into prostate cancer. 

The next challenge:

The next challenge was to fix a date for Snowdon, find out who was doing it and to decide what form the 130kg would take. 10 men committed for Remembrance Sunday the 14th of November and it was decided that the 130kg would be split between them in rucksacks – roughly 13kg each made up from weight plates, sand and water. 

Note: Carrying 13kg on your back 9 miles up Snowdon and 9 miles back down is hard. Go carry 13kg to the end of your road and back to get an idea. Rough terrain plus a steep incline and descent makes it all the more difficult but we love stuff like that, and integrated into a structured fitness programme it can be very beneficial too. More on the benefits of rucking here.

The day arrived and all made their way to the foot of the Pyg Track to begin the ascent. 5 men from our Team Training group plus another 5 willing friends and associates. The descent was down the Llanberis Path. I’ve got to mention at this point that unfortunately I didn’t take part in this climb. I’ve got a knee injury that’s preventing me from certain activities and this is one. Onto what I did for Movember later….

Back to the mountain

The weather was as good as they could have hoped for and visibility was great.  They had a very special remembrance service at the summit “For me, the best bit of the hike was getting to the summit 5 minutes before 11am on Remembrance Sunday and witnessing an emotional tribute with 1 minute silence on the top of Mount Snowdon above the clouds” said Amit. Many thought similar. 

Prosecco, thanks Ben, and samosas, thanks to Amit’s wife, were consumed at the top to fuel the descent.

It’s events like this which are so important for many of us at the gym.

As Andy mentioned, “…it was having a laugh and getting to know the guys better” which was the best for him. Part of Movember’s charity work is to help men with mental health issues and prevent suicide and what Andy said there is so important to what happened that day and what we try to do every day; get guys to hang around with each other, have a laugh and share in the struggle. Yes going to the pub and getting drunk is bonding and having a laugh but it’s not the same. Alcohol is a depressant where uniting in hard work to achieve something of significance only results in happiness and feeling good.

It’s the whole ethos of what we do at Team Training. 

James echoed similar words. “Having never climbed more than a flight of stairs, the achievement of overcoming a new challenge and pushing beyond my comfort zone was great. The best thing though was the amazement on my little boy’s face when I showed him a picture of me above the clouds at the summit. Having that experience and sharing it with a great group of men was made all the more special by the kind donations to a wonderful charity picked up along the way.”

What else did we do:

As mentioned earlier, for those who didn’t climb Snowdon that day, there was the option to ascend the 8,848 metres which is the height of Mount Everest. It could be done indoors or outdoors on foot or bike and this is what I chose. Before any of you reading this give me a drubbing when I tell you how I did it, I’ll give it myself first. I climbed on the Wattbike on Zwift. Yes I sat on the bike indoors, switched on a computer and linked my bike up to ascending a hill. I didn’t get wet, I didn’t get cold and I stopped whenever I wanted. It wasn’t “really” hard. It was tough because I set speed challenges for certain climbs I did over the month but I always knew I was going to achieve it. 

Man of the Match

One man who deserves particular credit here is Glyn Knight because he went and did it the proper way; well not as proper as climbing Everest in shorts and vest but still good enough. 

Over the course of many mornings in November, Glyn drove to a local steep hill called Old Pale in Delamere Forest where he ran up and down it until the height of 8,848m had been completed. There was rain, snow, darkness and and many times he really didn’t want to do it but he did. Oh and he was in the Snowdon climb too. He gets my vote for man of the match. 

We raised a huge amount of money again and it is still coming in.  Last count we were at £3,650 raised for Movember and a further £2,319 for Macmillan Cancer support. In total it will be another £6,000 raised from a small group of men.  Thanks to Stephen’s company APC Cardiovascular Ltd too as it matched funding to a pledge of £500 per fundraiser, a total contribution of £1,000 this year.

It is amazing what we can do when we have a challenge and get together as a team. It makes any project far more doable unlike tackling a huge project on your own. 

Thank you to all our sponsors and of course the team :

Stephen Law-Lyons arranged this great event with the following men:

• Amit Patel

• Andy Firth

• Ben Flynn

• Ed Jackson

• Glyn Knight

• James McEwen

• Kris Ellis

• Matt Westmoreland

• Paul Connor

• Wayne Hasselby

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Health and Wealth. Does anyone excel with both?

In my research for writing this piece, the articles I’ve read come largely from the financial media and associated economists. The general narrative talks of statistics relating to longevity, GDP, the age of the population, NHS funding, socio economic status and taxes. Mostly matters in which I have no expertise. The advice then follows to have your health and wealth assessed annually by suitable professionals and after that to take action on the advice you receive. The final point there being extremely important – taking action!

Where I will come from is to talk about what I see going on with people who are similar to me. How shall I describe this bunch? British, middle class, middle aged, suburban, German car driving types! Will that do? Not offended anyone yet have I? If you’re reading this then you probably fall into that bracket, at least with two of the entry requirements anyway.

So what is the state of your health and fitness and how much money have you got? It’s worth knowing because it’s likely that these two will most influence what you are able to do and how long you are able to do it. Or, how long you can keep doing everything you love for as long as possible before you snuff it. Sounds like a pretty good idea to me. A lot better than “Get a beach body for the summer” or “Triple your wage in just 3 hours a week from home” that’s for sure!

Not 5 years ago I would have ran a mile from talking about health and wealth and the reason was because I had tons of one but not the other – you can probably guess where the scales tipped. I’m still a lot healthier than I am financially secure but the reason I feel confident to talk about this now is because yes I know lots about health and fitness and I action it to help me daily but I now understand money more and I have a plan to get more of it. For 45 years I winged it. “I’ll be alright. I’ll have money for my future, it’ll happen sooner or later.” I spoke like this (if I was forced to think about it) but honestly? I had no clue how to get money or what to do with it if I got any! I never had any advice and felt too embarrassed to seek it.

My biggest fear was picturing the future me, strong as an ox, indestructible but at the same time 100 years old sat in a council flat in front of an electric fire with only enough money to set the heat to one bar. The fear increased and became the third force that kicked me into action to DO something about it. So I did.

As I mentioned, I still haven’t got sufficient money, not enough to support the lifestyle I want in my old age, but I now know how much I need, I have a plan on how to get it and how to make what I’ve got grow.

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Lockdown Results in Increased Obesity?

Latest tv commercial from the NHS begins…

“After the year we’ve had, many of us are carrying a few extra lockdown pounds. All that comfort eating and treating has made a mark.” It then goes on to say “Now’s the time to turn things around. Let’s shop smarter, eat better and move more. For free help and support to lose weight search better health.”

Hold on a second. Rewind please. What was it she said at the start? “After the year we’ve had, many of us are carrying a few extra lockdown pounds. All that comfort eating and treating has made a mark.”

Does that mean locking down has increased obesity? Sounds like that to me? The one condition that is crippling the NHS has increased because of lockdown? Locking down was to lessen the burden on the NHS and we’ve long term increased it as a result?

Don’t forget the stats:

  • 30,000 obesity deaths in the UK a year. That’s 82 per day.
  • 78,000 smoking deaths. That’s 213 per day.
  • 7,500 alcohol deaths. That’s 21 per day.

Because of lockdown this has INCREASED???

We’ve tried to lessen the burden on the NHS by stopping people working, keeping them indoors and sending important key workers round with kebabs, chips and San Miguel? Obesity has increased as a result of this? Whoops! Didn’t see that coming!

Here’s the thing (and I’m qualified to speak on this because it’s what I do for a living. I’ve got like thousands upon thousands of hours experience in dealing with it). Simply saying “It’s time to shop smarter, eat better and move more” ain’t as easy as that and if you are overweight or obese you only know it too well. YOU are the authority on this as well. Once you get to that state, all sorts of stuff happens like you withdraw, you lose confidence, your mental health suffers, you can’t cope. And what do you do to feel better? You take more drugs (pizza, chocolate, alcohol, cigarettes) to cope because that’s what you know gives you a high.

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My New Hobby – Rucking – What is it?

rucking

First off, what is it? Well we have standard “walking” which I’m not going to explain what that is. Hiking – going for an extended walk in nature and then we have “rucking” which is going for a hike with a rucksack on but it is with the intention of loading that rucksack with weight for the purpose of carrying a heavy load.

At time of writing this article, I am a novice to rucking so what I write here today is by no means the bible. It is my thoughts on my new hobby plus what I know as an experienced fitness coach. I’ve only been out probably 10 times with weights ranging from 16kg to 35kg and times from one hour to 4 but in that time I’ve experienced a few things and I know this hobby is here to stay because of them.

On the 5th of June 2021 I met my daughter Fern by Tegg’s Nose Country Park, Macclesfield. I got there half an hour before her and parked at the bottom of Buxton Old Road in order to walk up and meet her for when she was due to arrive. Cyclists reading this will know the start of Buxton Old Road is steep! I heaved my 18kg rucksack on and began the ascent. After the first few steps I thought “Whoops! Might have made a mistake here!” Immediately ascending with a heavy load was certainly an introduction to this kind of walk and I knew the day was going to be tough. Those of you who know me though will know one thing – I like tough! Tough is where happiness lies.

After about half an hour I met Fern and we meandered our way, one direction or another up to the Cat & Fiddle, turned around, came back and stopped for a pint of Diet Coke in a pub we passed along the way. That was my first ruck and I learned several very valuable lessons that day. The first…

All are equal

All are equal in this case means everyone is on a level playing field. I wanted a workout that day and I wanted it to feel tough. I also wanted to see my daughter. If we’d have gone for a walk together it would have been very nice, but I wouldn’t have gotten all I wanted from the day. This way we both got to hang out and I had a workout. What I discovered here was that everybody can have it the same way.

You want to walk with your kids and you’re frustrated it’s too slow? Sling some weight in your pack?

You want to walk with your mum but she lags behind? Load a few more kilos in then you’re both the same!

You want to workout today but you feel mean not walking the dog? You guessed it!

Sociable

This reasoning can apply to every single hike or walk you do from now on because rucking is extremely sociable. You can have great conversation with whoever you’re with above what you would achieve from other endurance sports; running, cycling, rowing, swimming etc. Yes of course you can talk during those (maybe not swimming) but conversation can get hard and groups can get split. With the ruck you can stay together easier and interchange between walking partners more frequently along the route depending on how many are out. This reason becomes especially important given our changing world at the moment and the amount of time many of us are spending isolated at home. Human connection is vitally important. It is actually a matter of life and death as many studies show people literally die from loneliness.

Fitness

Almost daily I see people out walking for fitness and I can see a frustration on some of their faces. The frustration is that they want just a little bit more out of that walk but maybe running hurts or maybe they feel self conscious running or maybe running is just horrible. Now they can have more. As much as they want. The feeling of self consciousness is removed with this approach. Many people feel embarrassed running because they are breathless and slow and don’t look graceful. Another problem with running is if we stop we feel like we’ve failed and every motorist is laughing at us. When rucking a heavy weight, nobody gives two hoots if you stop or not, plus you will be less likely to stop because it isn’t as aerobic as running.

We “kind of” have two components (there are 8 more) to exercise which are strength and endurance. Power lifters have strength but lack the other, marathon runners the opposite. What often let’s us down running is our lack of endurance. Rucking gives a lot of structural strength but it isn’t so hard on the lungs which means you can go for longer. What I discovered though is if you ruck uphill you are able to put a jog in if you want and by golly! If you put an effort in there you’ll be blowing your heart and lungs out by the time you finish.

Since that day, another ruck session I’ve done is to visit a hill that takes around 5-7 minutes to ascend – Old Pale in Delamere Forest. I ran/jogged/rucked up it as fast as I could and walked down. After doing that 5 times I could barely watch tv the rest of the day! So aerobic junkies you can have a hit from this no problem!

Extra bonus! All this aerobic work is accompanied by permanently carrying a load. That interval session at Old Pale had me carry 18kg for 2hrs and 3mins, removing only 3 times for a drink for around 4 minutes each. Just think of the calorie burn going on here. I don’t have evidence to publish right now but look at it from a common sense standpoint. You can run up a hill unweighted and hit high heart rates blowing hard or you can run up a hill, reach the same heart rate AND be carrying an 18kg load! It’s another “6 Pointer”.

Price

It’s affordable to everyone. I’m a cyclist. It frightens the hell out of me when I add up the money I’ve spent on bikes and the stuff that’s “needed” to accompany bike riding. It’s actually obscene at times.

Rucking: strong rucksack perhaps £40

20kg Bag of dry kiln paving sand £5

To begin with you already own enough clothes and shoes to get started so we can move right into this for £45. There isn’t a fitness hobby that comes cheaper. Let’s move on!

Get Outside

In my early days of rucking, the final benefit I can think of is to be outside. There is no argument that the world’s health is worsening. Despite improvements in medicine, we are becoming fatter, sicker and more depressed than ever. A large reason behind this is similar to I mentioned before, we are isolated in rooms with artificial lights, electronics and screens that are taking all our attention. Forget human interaction, even if you get outside on your own you will be improving your physical and mental health no end.

Vitamin D is a buzz at the moment. You don’t get it just because the sun’s shining and you pop to the shop in your car for a loaf. You get it by exposing large areas of skin to daylight for prolonged periods of time. Ruck!

And for mental health, try performing this experiment on yourself with the task of finding out what makes you feel happy and content. Walk or run on a treadmill indoors then walk or run outside in nature. You will find the latter makes you happy for reasons such as you are away from all stressors and are exposing yourself to clean air and seeing wildlife.

One major benefit of feeling happy is that you are then less likely to seek pleasure from other substances such as alcohol, sugar or drugs because you are content.

For now then, there we have it. Fill a rucksack, get outside and get marching. I guarantee you will love it. And if you don’t, you can always give me a shout and we’ll go together. You can’t fail to enjoy yourself after spending time in my company!

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