Category: Habits Transformation

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How Today’s Habits Will Impact Your Health Tomorrow

How Today’s Habits Will Impact Your Health Tomorrow

Many people think that the reason for my energy levels, my health and fitness condition, my mobility and strength is the young age. Yes, age is important and it does make a difference.

However, I ask you this: do all young people my age have high energy levels, strength, fitness and no health conditions, no vitamin deficiency etc? No, actually many people my age have big health problems. And in many cases they are caused by poor habits repeated on a regular basis over an extended period of time.

habits_bundle

For years I haven’t taken supplements and every year I do all my tests and nothing changes, no deficiencies, no internal organ problems. Just by being consistent with my habits and making exceptions very seldom. That is no necessarily true for everyone. Some need supplements and vitamins.

Remember this Food Discipline™ lesson: exceptions should be just that, exceptions. If you make too many exceptions they will become habits.

The real reason I am this way is because I have created habits for myself when I came out of eating fast food and drinking fizzy drinks. Read here about my story.

Since then I’ve been consistent in nurturing my body, keeping it strong and fit inside and out. Sure I cannot claim to be perfect and I make my exceptions, but I have rules and I respect my own rules. I wouldn’t have it any other way.

Don’t think now that I struggle and force myself into eating only certain types of food. No, not at all. I just go used to not having them that I never need them so it’s very easy for me to ignore them as food altogether. There is not struggle, no craving or strict regime.

Age does matter. But what you do when you are young matters even more. The things you do in your 20’s, 30’s and 40’s, those daily, weekly and monthly (un)healthy habits will impact our life in your 50’s, 60’s and 70’s.

I’m not saying that this is the case for every single person, but in many cases it’s long term small, damaging and overlooked habits that cause the greatest health problems.

Thus, stop postponing changing your habits. Stop finding excuses and making exceptions every day and every week. You only hurt yourself and no one else.

Of course you will not see the damage this year or next, look further into the future, you might feel the damage 10 years from now.
Build strong, lasting foundations which you can keep for a lifetime. This what I stand for.
And if you cannot do it alone then seek guidance.

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Lifestyle Habits That Can Lead To Weight Gain

Lifestyle Habits That Can Lead To Weight Gain

There are three reactions taking place in our body at any given moment: Physical, Psychological and Chemical

Whenever there is a problem in one of those systems, chemical (digestion), psychological (high stress levels, depression), physical (injuries) the body will drive most of its resources to “fix” that problem with the respective system.

It does this by taking resources from the other two systems. And this way they end up imbalanced.

It is important to identify the cause of your problem: weight loss, weight gain, injuries etc beforehand.

So today I would like to give you some examples of weight gain triggers from each system.

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Physical

Sedentary lifestyle

If you read the book “The Story Of The Human Body” by Daniel Lieberman, and other books on evolution, you will learn that we are meant to move.

And move a lot. Hunter gatherers used to walk 15km or more. Today we walk 10 min around Tesco and get food that’s already prepared for us.

Furthermore, the fact that our body is mobile, has joints, is a good hint that it is not supposed to sit but move in all ways possible. Bicep curls are not what I have in mind when I think about movement.

 

Too little physical movement

You probably walk 30 min a day or so and you think it’s enough. Allow me to disagree. In the society we live today we sit far too much for 30 min a day to be enough.

Maybe in the past when we used to work in different, more active conditions it was very good but today …. it is not enough.  Walking is great but there is more needed: movement, flexibility, mobility, strength, stamina.

Moreover, you can’t always, for the rest of your life, count the calories you intake and the energy you use. That’s just a burden if you ask me. So use up your energy by practicing some type of movement every day.

I give my clients 5 min, 8 min, 10 min routines to practice every day for a few weeks at a time, each of them at their own level, but they move their bodies as well as walk.

 

Too much training

Yes you can do that. When we do too much of the same thing, same routine over and over again without changing must you over train.

Under times of stress, such as exercise, cortisol is secreted by the adrenal glands and its purpose is to maintain energy supply through the breakdown of carbohydrates, fats and protein.

Cortisol is a double edge sword. When we are continually under stress, the body is constantly releasing cortisol. This triggers the release of sugar from the liver, which releases insulin from the pancreas, and which causes more fat storage.

 

Chemical

Toxic environment

The majority of harmful toxins come from medication, alcohol, cigarettes, and pesticides found in non-organic produce and processed products.

Your body protects itself from pollutants by building a layer of fat. It’s like an armour. When it can’t eliminate toxins, it stores them in your fat cells creating a type of buffer between the toxins and your body. And since the fat is protecting your body, its natural reaction is to protect itself by not burning the fat.

Exercising, breathing correctly, drinking water and eating the right foods will help your body eliminate those toxins, if done consistently and long term.

Create strong foundations which last for a lifetime.

 

Not eating truly nutritious foods.

Playing with food, this week good, next week bad, today was bad but yesterday was good is not the way to go. You will just go up and down, never finding a balance.

Aim to have a little bit of everything and a day when you can have anything you want.

If you keep the same diet for too long you plateau. A day off can get you out of the plateau.

 

Making too many exceptions and giving into cravings

If you want a lifestyle that is easy to maintain long term you need to stop thinking about food as a tasty, cultural treat and start seeing it as fuel for your body.

In essence that’s what food is: fuel. Food is not for us to play with and enjoy the taste. The taste is just an awesome add-on.

When this lesson sinks in, when you really understand it, your food choices will change. You will want only good quality fuel for your body and mind to function at its peak.

 

Not eating high quality foods that promote digestion

Fibre. We do not digest fibre but our body uses fibre for healthy digestion. Eating too much of it, particularly from sources such as pasta, creates bulk and we feel unwell, bloated, cramps etc.

When you eat the wrong foods your digestive tract suffers the consequences. This results in starvation response, which puts your body in fat storage mode and increases your hunger.

 

Eating too much, even if healthy

Quality and quantity are both important.

Carbs, fats and protein in high amounts will lead to fat storage. Your body can utilize a certain quantity of these essential macronutrients, it’s not infinite.

So if the body doesn’t use the nutrients for energy, or storage for later use, it will store the energy is in the adipose tissue, fat.

 

Psychological

Stress

We mentioned cortisol earlier. High levels of stress release too much cortisol in the body which, leads to weight gain. In a tiny nutshell that’s how it works.

 

Emotional eating

Stress, depression, worry all lead to unhealthy over eating and weight gain. We’ve all been there at one point in our lives.

However, I have experienced the stages myself and I can say that if you have good, solid foundations or food discipline habits in place, and they are automatic, emotional UNHEALTHY eating turns into emotional HEALTHY eating.

So instead of ice cream you will actually eat a lot of fruit, vegetables and other foods.

 

Negative self talk

Telling yourself all sort of negative things will not help either. You will only bring yourself into a position of stress, depression, worry and over eating.

If you have nothing particularly awesome to say, take action, change your habits, change your lifestyle accordingly and get yourself into the position where every day you have something awesome to say about yourself.

 

If you’d like to talk more about the three reaction do get in touch.

 

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Posture. And The Message You Send Out

Posture. And The Message You Send Out

I remember one of my clients told me that the moment I shift the body weight onto one leg I change.

She noticed that when I balance my weight on body legs, stand grounded, tall and my body aligned I have a different attitude.

And she was right. The slightest body movement can send a different message. Sometimes those who receive the message are unaware of it, others feel it or even see it, either way it’s there.

 

Your body

The brain communicates with the body through nerves that send and receive information to and from anywhere in the body.

The nerves the body uses to send and receive information to and from the brain, all go through the neck and spine. Or should I say they come out, they originate, from the spine and then go everywhere in the body.

Your spine can be compared to a garden hose through which you have running water. If the hose is bent there is no water flowing, or very limited. The spine is curves but not bent.

Same goes with your neck. If the neck is not straight then those nerves will not be able to function optimally to send and receive information and so the reactions in the body will not take place in an effective way.

There is much more that takes place in your body as a consequence of your posture. For now just think that without nerves no much takes place in your body and if they don’t function properly it leads to many imbalances in the body.

 

There are mainly 2 kinds of people

Those who look down into the ground and compress the trachea which can restrict breathing. This position also encourages slouching which, in turn, leads to compressing the rib cage and internal organs. Pressure builds up.

Those who tilt their heads backwards and put a lot of strain on their spine. This also leads to slouching as the shoulders drop forwards.

This is very basic but you go the idea. What we need to find is a balance between the two.

That balance is the elongated, relaxed and aligned posture.

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Your mind

In his studies and practice Frederick Matthias Alexander, as in the Alexander Technique, helped not only patients suffering from physical pain such as neck, shoulders and lower back but he also helped his patients suffering with depression by re-educating their manner of USE, the use they were using their bodies.

It is no surprise that posture affects physical wellbeing as well as mental.

When you are sad for example, all you need to do it change your stance and that changes your mood as well. These are your power stances.

When feel sorry for yourself, you slouch and look into the ground. But the moment you lift your head high and look ahead your attitude changes as well.

These are basic, simple examples. They work in probably any situation. Stand tall and confident and you will notice how your mood, your thoughts and emotions change almost instantly.

 

In self defense

In fact in martial arts and self defence among the first things they talk about is posture, how you walk  and attitude.

You see, someone who walks with their head into the ground, hands in their pockets and slouching are seen as less confident and vulnerable and they often fall victims.

When you are confident on the inside, which can be influenced by your posture, you send out confidence.

 

In business

Here’s what you might be interested in more. Posture is body language.

In business, negotiations, when you speak in public, when you walk on stage, your posture is the first thing people see.

Actually they do not see your posture, what they actually see is your attitude and confidence.

They see the confidence you have in your own product and service or the words you speak.

What are you telling your audience? That what you do is the best or that you are not very sure whether they should buy from you or not?

 

Every moment of every day you send a message through your posture. What is the message you send out?

 [tweetthis]Every moment of every day you send a message through your #posture. What is the message you send out?[/tweetthis]

For me, the journey to an improved posture started when I was 8 years old. That doesn’t make my posture perfect, no one has a perfect posture. However I know I do send out the right message.

Karate Shotokan, Daito Ryu, target shooting, archery, Latin American dancing and all the other sports I practiced since 1995 all require a good command of the body and mind. They also require confidence, power and mental strength.

And posture is where everything begins. As posture will determine the kind and quality of physical movement you engage in and what happens in your mind.

So posture for me, and for my clients, is number one. From the first day we meet my clients hear my talk about posture and every sessions after that.

 

How about you? Do you think posture matters in your business, profession and life in general? If you are unsure how to achieve a relaxed, elongated and confident posture I would like to invite you on a call with me.

There will be no pitching or selling, and I will take you through a guided visualization which will help you improve your posture. Here’s how you can book.

 

 

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Food Discipline Lessons To Live By

Food Discipline Lessons To Live By

We all know why we gain weight, why we feel bloated or unwell. We all know that nutrition is what keeps us alive, healthy and in peak performance.

And we also know if the quality of the food we eat is not high quality then the way our body functions will not be either.

And you know very well, I am sure, the kind of food you should eat to allow your body to thrive and the kind of food your should avoid. We all know this.

However, for some reason, a lot of people still struggle to develop healthy habits. We make exceptions so often that they begin to look like regular habits rather then exceptions.

We blame it on sugar addiction and while it is true that once you start eating sugar it’s difficult to stop, I do not agree that sugar should be compared with drugs.

Many people, including myself, come off sugar and you don’t see us hitting our heads against the wall. Yes, we may be grumpy in the first 3-5 days after we stop eating sugar but once it’s out of the system it’s out. Until you bring it back that is.

Some cases I more difficult than others but, in the end, no one forces a tablespoon or ice cream down your throat. You do it yourself.

Looking back at my life, how I changed my relationship with food I realized that it was not the knowledge but the discipline that made the greatest difference.

If I didn’t have the discipline all the knowledge and nutritionists in the world wouldn’t have been able to change my habits. Your life cannot change until you decide and commit to change it.

So I dug deep into my personal habits and came up with Food Discipline lessons for my clients. And today I will share with you some of those lessons:

 

Lesson 1 – Eat high quality when craving otherwise

When you crave sweets or unhealthy snacks and foods think whether you have actually eaten a proper meal that day.

Many times we crave those things because we are actually hungry. Surely we don’t actually  need them. Once you eat a proper meal you will find that you don’t crave them anymore.

Eat high quality food when you crave unhealthy options.

The choice is yours.

 

Lesson 2 – Don’t have them when you crave them

Don’t give your brain the satisfaction of giving it what it craves, when it craves. It will never stop craving because it will learn that craving/asking also means receiving. So it will always crave.

Instead, if you do what to have that treat then have it when you do not crave it.

You have the power to decide what you are going to eat. You are in control of the decisions you make in your life.

Make a conscious choice not to have unhealthy foods when you crave them. You may realize that is a passing phase anyway.

The choice is yours.

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Lesson 3 – Never twice

This is particularly important if you want to lose weight but also if you want to maintain it and also if you don’t want to feel bloated and….well it’s good for everyone really.

Sometimes we eat healthy but we overeat. And this itself prevents us from losing weight or makes us gain weight, as well as making the digestive system overwork.

One way to control the quantity of food you eat is to never serve yourself twice. Once you’ve eaten what was on your plate that’s it.

 

Lesson 4 – 30 Minutes

After you eat your meal don’t jump straight into dessert, even if it’s a fruit. Make a habit of waiting 30 min. It’s roughly the amount of time it takes the feeling of fullness to reach your brain.

By the end of the 30 min you might realize you don’t need to have anything else anymore.

And so you save yourself from feeling bloated, eating too much, feeling too full and of course calories for those of you who are looking to lose weight.

You can have your fruit later on, as a snack if you still want it. But give your digestive system time and room to breathe even if you really, really want to have that piece of fruit.

The choice is yours.

 

Lesson 5 – Fuel

Look at food as fuel for your body. Because, if we leave aside the love for food and it’s taste, that’s what food does.

That’s the purpose of food, it is not to satisfy our taste buds, although it’s nice to have both of course. However Its purpose is to keep us alive, to fuel us, our brain, our muscles, organs.

When you begin to understand this, really understand it, your food choices will change and you will begin to give your body good quality fuel.

And it can be tasty in the same time. It’s a win win.

This is one of the first things I did when I changed my relationship with food. If you haven’t read my story yet check it out here.

 

There are so many other habits and lessons I take my clients through on an individual basis, but for the moment 5 lessons are enough to get you started.

 

How to put them into application:

I always say focus on one thing at a time as it will make a greater difference.

Thus, you have 5 lessons. Each week focus on one lesson and one lesson only.

Tip: take a post it note or a piece of paper and stick in on your fridge so, throughout the week, you are constantly reminded about the Food Discipline lesson you have for the week.

After you so each lesson a few times they will become second nature and you will not need support.

Remember The choice is only yours. You are in control.

 

If you are considering implementing Food Discipline lessons in your life, or you’d like a different approach and different habits I can help you.

If you book a call for this purpose there will be no sales or pitching, instead I will help you with a plan to implement habits and Food Discipline lessons into your life starting today. Book a free call here.

 

 

 

 

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10 Reasons Why You Should Have Your Own Personal Health Coach

10 Reasons Why You Should Have Your Own Personal Health Coach

Have you ever asked yourself whether or not you need a coach? If so, here are a few reasons why a Personal Health Coach can be a good idea if you want to get results. It will also help you decide whether you need one or not. Not everyone needs a coach and coaching is not for everyone.

1. Consistency and accountability!

I will begin with these 2 because they are essential to get lasting results. You will see your Personal Coach weekly, or maybe even more often and they will make sure you get things done to get results. And even if you make mistakes they will be there to guide you back on track.

Your success is your coach’s success.

Personally I keep in touch with each of my clients in between the sessions, asking them how their week is going, if they did the routine we have chosen for them to do, what they struggles are and so on.

And those who are committed to transform their lives do the work, make time and make it possible and they do get what they seek.

 

2. Trusted source of information

We do our research. We study, test and learn. You have access to all that information, so you don’t have to waste time on reading everything on the internet.

Furthermore, there are things you cannot learn from a book.

 

3. Saves you time

It takes time to come up with exercises and routines to get the best results. If, for example, you do the same routine at some point you have to change it or you will stop making any progress and you might actually regress.

See my blog on the adaptation process to better understand what I am talking about.

 

4. Gets results

There is a reason athletes have coaches. As athletes, although we know a lot about our sport and we can actually coach others, we still need coaches. Because you cannot push yourself harder than someone else can push you.

 

5. Gets results….safe

It is important not to compromise aesthetics for a healthy body. What I mean is that too many of us focus on weight loss at our body’s expense.

Remember that weight will always go up and down, but once you damage your body it takes years to heal. In some cases certain injuries never heal completely.

 

6. Out of your comfort zone

You can only take yourself out of the comfort zone so far. And if you are not taken out of your comfort zone you will never get results.

If what you do doesn’t make you grow stop doing it, there’s no point doing it.

[tweetthis]If what you do doesn’t make you grow stop doing it, there’s no point doing it.[/tweetthis]

Urban Women Fitnes - The Merisoiu Technique

7. Attention and care

Having a Personal Coach it’s…well…personal. You and your coach will get to know each other very well.

Your sessions together are not limited to the 1h-1h30min a week but you talk in between your sessions. That’s how you get long lasting results, by having someone who cares guiding you.

Your coach will create a training program that will take into account your goals and aspirations but also who you are as a person.

8. Saves you money

You may think not, particularly if it’s an expensive coach, however your personal coach can teach you how to care for your body inside and out.

They coach you smart, keeping you away from injuries and they can give you tools you will be using for a lifetime, that will save you money on physiotherapy sessions, diets and all sorts of things you really don’t need once you establish strong foundations.

My Sensei once told me that when someone asks for a certain amount of money, which seems a lot, that means there is always something more than the eye can see. In some cases this is spot on.

9. After coaching resources

You personal coach may have online resources so when you finish your personal coaching together you have everything ready for you to continue by yourself.

For example I give my clients lifetime access to the UWF Academy which follows 12 weeks of weekly training, food discipline, technique guides, meditations and more.

And they can do these programs over and over and over again. This is very valuable as they can do things by themselves and not always depend on someone else.

10. Motivation and support

When the tough gets tough many people give up, they reset and then have to start all over again. Remember, consistency is key to make progress and get results. Those who have their Personal Coach are less likely to give up.

There is someone there behind you to push you forwards and walk the journey with you. Of course you can cancel your sessions but will you? I am pretty sure you will not.

When you give up you reset and have to start all over again, if you continue no matter how difficult it gets that’s how you get the results. And how do you keep going when you want to stop? Yep, that’s right, you have a Personal Coach before you even get to that stage.

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Why I Am Not A Personal Trainer

Why I Am Not A Personal Trainer

Who would have thought that the knowledge about the body learnt after thousands of hours spent in the Dojo training for Karate competitions and teaching will be the foundations of my coaching today.

Everything from breathing, posture and meditation to developing a strong, flexible and healthy body as well as knowledge about bones, tendons and muscles were ingrained in me from an early age. All I needed to do is fill in the gaps through studying and experimenting on myself and form a complete system: The Merisoiu Technique.

 

So why am I not a Personal Trainer?

I was a PT for the beginning of my career in the health and fitness industry. As a PT I used to help my clients lose weight, tone up, get fit, gain muscle mass as well as nutritional advice.

I loved it. I loved it until I realized that I had so much more to give my clients. And I wasn’t. I couldn’t give what I wanted and the way I wanted. I wanted to transform my clients’ lives by addressing the foundations and personal development.

Now as a Coach I not only help my clients with their physical appearance and wellbeing but change the way they live their lives.

I don’t coach my clients to get fit and healthy for the summer, I coach them to be fit and healthy for the rest of their lives. And we do it by addressing the root cause of their imbalances and slowly changing habits, starting with the smallest ones.

My clients leave my programs with a lot of knowledge about their bodies and how they function. They receive intrinsic knowledge which they cannot learn from a book. This comes from years and years of experience. In essence it’s a Personal Development journey.

I wanted to introduce my clients to a new way of living life. So I transitioned from Personal Training to Transformational Coaching…outdoors

[tweetthis]I wanted to introduce my clients to a new way of living life.[/tweetthis]

Alexandra Merisoiu Shotokan Shield Open Karate Championships

The roots of The Merisoiu Technique

So when I created the system, The Merisoiu Technique, it was because my clients wanted to get fit, strong and powerful. However they also needed to understand how their bodies function, how to move soft and fluid and how to prevent injury as much as possible. And it was essential not to sacrifice the later for the former.

It was imperative for them to understand the difference between tension and relaxation, intentional movement, posture and balance and counterbalance. The Mindful Control component is where my clients learn to bring together or to align body, breath, and mind. And then to catapult their results we brought in the physical and psychological benefits and the freedom of training outdoors all year round. Benefits such as strength and emotional balance. And of course the nutrition and healthy habits part.

Finally, it became clear that my clients needed to have access to a complete system which would offer them the foundations they needed to live a healthy and fit life for the rest of their lives. Once you understand the basics of movement, posture, breathing, nutrition and Mindful Control then you actually become in control of your own life, for the rest of your life.

All in all The Merisoiu Technique involves coordinated movement, breath, and awareness, building a strong and fit body and learning how to implement healthy habits and nutrition. It’s about building the foundations of a healthy lifestyle and reclaiming your nature.

Alexandra Merisoiu Watch Fit

The principles of The Merisoiu Technique

The Technique covers five main areas of health and wellness:

 

Earthing

It is no coincidence that The Merisoiu Technique is an outdoors system of Personal Development which takes place all year round, be it hot, cold, freezing or rain.

I believe nature is the most powerful force. And when you train with natures elements you become as powerful as the elements. Well…almost as powerful. It’s perfection to strive for. However they do make your stronger than you have ever thought you could be.

One of the elements of The Technique that many are afraid of is rain and winter training. What many don’t realize is that this is your challenge, this is what shows how dedicated you are to the way, the path you chose.

And this is when you strengthen your body and mind, more than in any other season. Winter is the season of breakthroughs for all my clients. You make it through winter training with me, you make it through almost anything else.

 

Natural Movement

Natural movement was created by Movnat Founder Erwan LeCorre. It’s training and conditioning the body through movement such as lifting, throwing, hanging, crawling, balancing, running, walking. So you will find natural movement element in this system as well.

 

Fluid Movement

I have personally development a range of fluid movement sequences based on my experience in Martial Arts. Imagine Tai Chi but different.

Fluid movement can be done very slow, slow, fast or very fast, it can still flow. The Merisoiu Technique fluid movement sequences covers all.

 

Mindful Control

Here we pay close attention to posture awareness, breathing mastery, attention and focus, technique and discipline.

This component also includes mindfulness and meditation practices.

There is a touch of Alexander Principles in the Mindful Control component

 

Habits Transformation

This component addresses any habits in your life that keep you from getting fit and healthy for life.

In general, with my client, we focus on nutrition,  food discipline, individual training routines planned weekly and meditations.

 

So you see, this is a complete system. It pays close attention to every detail of your life. From breathing to posture and daily movement.

Your training never ends in the forest we train, it goes beyond. You take this knowledge home with you and you transform your life. What I was doing as a PT could not be taken home, it was left in the gym and it was changing your body but it didn’t go much further than that.

 

If this sounds like something you desire I invite you to book a FREE call with me to go over the struggles you are facing and see what are the best options for us to work together.

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100th Blog

100th Blog Post

Thought I’d make something special for my 100th blog post. So I picked (hand picked that is 😉 ) a few sentences from each blog post I wrote and added the link to the blog post it came from. A piece of wisdom from each of them. Some more interesting than others, but starting with the first ever…

    1. Researchers at the University of Essex in England are advancing the notion that exercising in the presence of nature has added benefit, particularly for mental health. Benefits of Exercising Outdoor
    2. Eating healthy snacks between meals helps control your weight and provides healthy protein, healthy fats, fiber and carbohydrates. Healthy Snack Ideas For You
    3. If you do them [breathing exercises] constantly you will feel great improvement on your stress levels,patience and coping mechanisms. Stress, anxiety and depression
    4. In the UK we have adapted the original food pyramid and underpinning guidance to follow what is called‘The Eatwell Plate’ . Nutritional Guidelines
    5. Just because it’s fruit doesn’t mean it’s good if you are trying to reduce the amount of sugar intake. 7 Easy Ways to Reduce Sugar Intake
    6. When breathing in a correct manner we have more power, more control over our bodies and we reduce the risk of certain injuries. Learn The Diaphragmatic Breathing Technique For Running
    7. Matcha tea is a natural caffeine boost & green tea finely milled or fine powdered.  Vivid Drink Matcha Tea Review
    8. Your skin absorbs anything you put on it from water to chemicals we use every single day several time a day. Why what you Put On Your Body is very Unhealthy and how you can Change that
    9. A mother’s depression, especially when untreated, can interfere with her child’s social, emotional, and cognitive development. What meaning do you give to depression?
    1. Even if you immune system is down you have less changes of contacting a virus outdoor than indoor with 100 other people. 7 Things I do to avoid the FluYoga silhouette virabhadrasana II warrior pose

    2. Use Ginger to reduce muscle and joint pain, swelling and stiffness Painkillers in your kitchen Part 1/4
    3. It is important to learn simple and fast ways you can do instantly to relieve the stress, center yourself and regain focus How to let go of stress instantly
    4. How you use your it determines how it works and how it feels; your body can be a well oiled machine or an old and rusty pickup truck. How To Use Your Body To Reduce Aches And Pains
    5. When you want to improve productivity, focus, reduce stress and be healthier but you struggle, there is nothing better that creating and nurturing a good habit, which comes automatic, it’s fast and easy. How to easily create healthy habits that stick long-term

    6. Rather than me or anyone else telling you what to eat I wanted to give you a very very brief explanation of what carbs are,, what are their properties and types of carbs are there.  Good carbs Bad Carbs
    7. Fitness, power and strength shape our bodies yes, but as a consequence our mental processes, our self esteem and finally the actions we take on a daily basis dramatically change. How fitness changes you at a physical and psychological level
    8. Do you dread Mondays? No need to, it’s a day like all the others. 10 Habits for a Happier, Healthier Monday
    9. The squat, even without any weight and when done properly, strengthens your stability muscles to recover faster after an injury, small or big, regain your balance faster and injury free when you trip, slip or otherwise lose balance, balance how the body functions, strengthening the weaker points. The squat: Why to do it,  How to do it
    10. Fish seems to help with tummy troubles such as Indigestion, irritable bowel syndrome, inflammatory bowel diseases. Natural Painkillers in your kitchen Part 2/4
    11. Reconnecting with the Earth’s electrons has been proved to promote intriguing physiological changes and subjective reports of well-being. What does Earthing have to do with mental health?
      PauseAnd breathe
    12. Meditation is not only about quieting your mind, but rather allowing your thoughts to pass, one by one, without judging them in any way. Meditation What, Where, How, When & Why
    13. If you want to make any changes in your life then you need to change your attitude, that’s what training in cold weather does. Why 99% of my clients are afraid of outdoor winter training
    14. Your brain is naturally turned on when the phone is around, waiting for alerts from it, this prevents the body from achieving the desired state of total relaxation. 7 reasons why you shouldn’t sleep with your phone
    15. Whether we talk about mindful eating, walking or running, they all contribute to our mental and physical wellbeing. 3 steps to Mindful Eating and its benefits
    16. Besides getting stronger and fitter I’ve gained so much more, higher self esteem, confidence, calmness, patience, resilience.[when I chose the outdoors over the gym] 6 reasons why I choose the outdoors over the gym
    17. For a food to taste good it need fats and sugars, if it lacks one it has more of the other; watch out fat free food lovers. 13 simple nutritional habits to improve your health right now
    18. “Everything breathes: breathing is the inspiration of Life within all living forms of reality” 1st Principle of Conscious Connected Breathing – J. Yost. How I breathed my way into physical and mental well-being
    19. Mindfulness is paying attention rather than anything else, mindfulness is everywhere and in everything we do. The role of mindfulness in my childhood
    20. Press-ups are not limited by muscle mass. You do not need muscles to be strong and those who have muscles are not necessarily stronger than those who don’t. How to do a full press-up and Why
    1. Although no one has ever seen the mind, we can consider the brain as the platform for the mind and thus a platform for out mental wellbeing. How nutrition affects our Mental Health
      cherries
    2. Calm joint and headache pain with Natural Painkillers in your kitchen Part 3/4
    3. When you want to achieve something there are times when you need a kick in the butt, and no one is more able, motivated and caring enough than your coach to do that. Why on earth would you want a Coach?
    4. Recovery it’s largely about tissue regeneration and nutrient delivery. How much rest do you need for fitness gains
    5. MOBILITY is the ability to move or be moved freely and easily. FLEXIBILITY is the quality of bending easily without breaking. The difference between Flexibility and Mobility
    6. Scientists have discovered a connection between connecting with the Earth and reducing inflammation in the body which is responsible for many diseases we suffer from. How I discovered Earthing
    7. [training outdoors] is the best way to warm up when you’re cold. You will walk around in a t-shirt while others have coats. 10 awesome things about training outdoors
    8. [Breathing] helps detoxify your body. 16 benefits of practicing deep breathing
    9. When we sit or stand tall the exchange of information is free to go back and forth helping us function at our optimum level, heal faster and better, have more energy and vitality and sending nutrients where we most need them. 3 ways to enhance your meditation experience
    10. Don’t go to bed with your mind running around.Allow your mind to settle before you fall asleep for a quality rest. 11 habits to help you feel better in your own body
    11. Rhythmic exercise, such as walking, can be conducive to the process of self-discovery. What is a walking consultation and Why I do it

    12. By stretching your fingers, toes and consequently wrists and ankles you: improve the blood circulation to those areas, you relax your tendons, ligaments, muscles which leads to relaxation further up the arm or leg and better connectivity to the hands/fingers, feet/toes, reduce the risk of plantar fascia or carpal tunnel syndrome, improve range of movement in your hands, wrists, feet, ankles and thus freedom of movement. How to stretch your fingers and toes and why
    13. Physical tension leads to impatience, mood changes, frustration and mental stress. This in turn lead to lack of focus, creativity and productivity. How to relax your shoulders while you sit tall
    14. [Self-Discipline] is one of the 20% skills that contribute to 80% of results when applied to the right habits or areas of our lives. Building Self-Discipline
    1. Make anger or stress a matter of minutes rather than days, weeks and months. How I managed to manage my anger and stress (when I used to be like this)Alexandra Merisoiu Urban Women Fitness
    2. “It was everything I wouldn’t and haven’t done before…it was LIBERATING” What Nadia has to say about her Urban Women Fitness outdoor training sessions
    3. Going to bed with your mind running around means it will still be running for a while after you fall asleep and there goes your restful night. How to wake up fresh and energized every morning
    4. A busy mind leads to an imbalanced body. And the opposite is also true, a balanced body leads to a balanced, calmer mind. 5 lessons I learnt from balancing exercises
    5. Walnuts, besides fats, have a good amount of iron, vit-B6 and magnesium, grapefruit (as you guessed) vit A and C in abundance and grapes vit-B6. Why listen to what your body asks…sometimes
    6. Train hard but train with purpose. No matter where you train, be creative and search for variety. Have a purpose and experience the journey Why your workouts are boring and 4 ways to make them exciting

    7. Target shooting is indeed a sport of the mind. It also teaches you about relaxation, mindfulness and focus. It’s a challenging sport. 3 Mindfulness Lessons From Practicing Target Shooting
    8. Weight loss is a result of a healthy lifestyle and a healthy lifestyle has several components: Body, Mind, Emotions, Soul and Social. Weight loss is simple…
    9. The difference between leaving someone with the love for sport and exercise and making them hate it for the rest of their lives. “Beasting” vs Smart Coaching
    10. “Science has proven, beyond doubt, that the content of our thoughts and emotions directly and immediately influence our biochemistry” Kelly Howell (Sound Healer, Meditation Guide, Consciousness  Researcher) How the meaning you give to your words can make you sick
    11. When you deal with weight loss have a plan, a healthy lifestyle plan, and stick to it. Have a schedule of exercising, create healthy habits for the entire family and just focus on the process only.  3 Mistakes Women Make Which Increase Stress Levels
    12. One of the reasons they [athletes] do [have coaches[, and one of the reasons I have 3 coaches training me right now in Karate, Obstacle Racing and running and business, is Struggling to stay motivated? This is why…
    13. You know I always mention about “the purpose behind your training” and I always say the purpose is not the same thing as a goal. Purpose vs Goals
    14. All [The Merisoiu Technique] principles blend into each other creating a bigger picture which gives you a better understanding of how health really works and stop seeing health as a goal in your life. How Does The Merisoiu Technique Really Works
    15. I believe, from my experience, that running can and should be enjoyable and pain free. I know because my running transformed from painful to actually enjoying it. 7 Ways To Make You Enjoy Your Running
    1. Mindfulness does not have to be meditation, a chore, a to do thing on the list and in fact i tcreates more time and space rather than reduce it. What’s all the fuss about mindfulness
      swimming
    2. We struggle too much to follow thousands of rules. 3 Ways To Stay Healthy And Fit For Life
    3. If you brushed your teeth only once a week would your teeth be healthy? Why Training 4 Days A Week Is Essential For Transformational Results
    4. We do not realize that if we respond to stress and tension with more stress and tension we make things worse. We cause tension after tension after tension.Why You Should Master The Art Of Nothing
    5. Don’t believe what I, or anyone else tells you or writes about,you need to filter the information we all give you and think for yourself.  Confused About Food: How To Get Past The Confusion
    6. I am a firm believer in taking long walks outdoors after leaving the office. The space and fresh air  clears the mind and calms down the nervous system. By the time you get back home you’ve cleared most of the negative emotions and thoughts. 3 Ways To Cope Better With A Stressful Working Environment
    7. You’ll never ever progress being comfortable. Nature will get your out of your comfort zone at every single training session, no exception. 3 Things That Happen Instantly When You Train With Nature’s Elements
    8. Every habit, healthy or not, has its purpose in the body. Your brain uses those habits to solve something. The Secret To Creating Healthy Habits That Stick Long Term
    9. We run from one corner to another, always in a rush, always looking at the time and always under some type of pressure. We seldom, if ever, stop to breath and look around. Finding Balance In Life
    10. When I think about my daily diet I always go back to when my grandmother used to cook for her grandchildren in the countryside. 9 Simple & Intuitive Approaches To Healthy Eating Habits
    1. Among the benefits of tree scrambling you have  core strength, arm and shoulder strength,coordination, agility, flexibility, mobility and even lower body strength depending on the tree and how you climb through it. Reclaim Your Nature
      tree-scrambling
    2. It’s the details make the whole so cutting out all your favourite foods and going to the gym 5 days a week all of a sudden will not necessarily work for building healthy habits leading to a healthier lifestyle. How To Use Triggers To Effortlessly Create Healthy Habits
    3. Make it easy and fast to prepare your training by making permanent lists and strategically placing them where you can easily see them. 3 Ways To Design Your Environment And Make Exercise Easier And Enjoyable
    4. Posture sends stress signals to the brain. 3 Awesome Benefits Of A Great Posture
    5. Muscle soreness can kick in anytime within 72 hours from your training session. Some experts say 24-48 others go to 72. 5 Ways To Deal With Muscle Soreness Without Medication
    6. We, humans, are build to move, yes. But we are also programmed to grow, to learn, to develop, to make progress one way or another. We are evolving all the time. And that makes us happy, thrilled, excited about that thing that we do. So why is it that so many people don’t like it. Some go so far as saying they hate it, exercise that is. Why? How To Fall In Love With Your Training Routine
    7. Weight loss is easy, it really is, when you stop trying to lose it and just look after your body from the inside first. And have patience. Why Weight Loss Should Not Be Your #1 Priority
    8. Running is more than just physical movement, it requires consistency, dedication, resilience and discipline. When you become a runner your body changes but most importantly your mind changes as you face challenge after challenge. What Can Running Do For You
    9. As the spine straightens and lengthens you get that feeling of release in your lower back and throughout your spine. 5 Awesome Benefits Of Sleeping On The Floor
    10. It’s good to have a Coach you can lean into when things get difficult. It’s even better if you like your Coach, the teaching methods, exercises, the empathy, enthusiasm, energy, philosophy (if they have one) and what they stand for. The First Step To Take As A Beginner In Fitness
    11. Stop exercising and start moving in ways you’ve never done before. STOP Exercising! Do This Instead
    1.  5 Secrets To Less Pain And More Freedom Of Movement
    2. If we cannot control the simple act of breathing how are we suppose to control our thoughts, our bodies or ever the world around us. And if we cannot feel and fully experience breathing how are we supposed to be mindful of anything else within or around us. HOW to breathe and WHY it is important
    3. When you feel your body is not working at its peak, you feel aches and pains everywhere,you feel as if your body is falling apart.  Are you falling apart?
    4. Your mind and body are always connected. One influences the other and when one is out of balance the other will be as well. Where Do You Hold Your Stress? And 5 Steps To Combat Stress
    5. MOBILITY is the ability to move or be moved freely and easily. MOBILITY is an indication of how well and efficiently we move. FLEXIBILITY is the quality of bending easily without breaking. FLEXIBILITY is a component of MOBILITY. Why Your Flexibility Today Is Different From Yesterday
    6. To get rid of many of these physical pains and stress all you need it 5-10 min. Do This NOW To Revitalize Your Body
    7. Bringing mindfulness into running makes it a lot more enjoyable. Do You Hate Running? Here Are Three Steps To LOVE It
    8. Zanshin is the state of readiness in Budo practice. Budo is the code of Martial Arts, the Martial Arts path, an education system in the modern world, rather than a fighting system  like many people believe. What Is Zanshin And Why It Is Important For You
    1. Everyone lives different lives and so we all need different things. It all comes down to mindset really. What Day & Time Is The Best For Training Sessionsbarefoot

    2. We are so dependent on our eyes nowadays. We receive most of our information through the sense of sight. It seems to me we are slowly losing the ability to feel. Stop Looking And Start Feeling
    3. Why does our butt stick out when we heel strike if heel strike is the natural way? Then back arches and we end up with back pain, thus hating running. Don’t Run On Your Toes…Or Heels
    4. In the end the experience you have is the only thing that matters . Getting Off The Treadmill Of Life
    5. Cultivate the art of attention and focus and your life will change Why I Stand For 1h30m Training Sessions
    6. The way you go through life, the way you see the world, how you feel and what you listen to will change the way you live your life. How To Cultivate The Art Of Attention And Focus
    7. Practice breathing and your running performance and your general health will see huge improvements. TMP 001: Breathing Technique For Runners
    8. Your cannot balance properly to strengthen your foot muscles and the rest of the body if you cannot hold a nice, relaxed, elongated posture. You MUST address your POSTURE. Strong Foundations For A Strong Pain Free Body
    9. If the foundations of a system are weak then the entire system is weakened and will collapse sooner or later. Why And How To Look After Your Feet
    10. If I had to choose the one thing I’d like my clients to take from their experience of training with me that’ll be Posture. If there was one thing I could choose. How To Stop Your Shoulders From Hurting At The End Of The Day
  1. We are organic beings and we should remain in contact with the matter we are made of. The Risks Of Going Barefoot

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Getting Off The Treadmill Of Life

Getting Off The Treadmill Of Life

I am not even sure the title is the best one for this post. I was inspired by one of my students to write about this after a conversation we had the other day.

Let me tell you my thoughts first.

One day, last Wednesday to be more precise, a thought came to my mind: Wednesday? I thought Wednesday was last week. I thought we were done with it and moved on.

Now that was a funny thing (for me at least). I wasn’t really serious.

But come to think of it we never move on. Wednesday will come every 7 days, again and again…..and yet again. May will do the same. We keep ourselves in this infinite cycle.

“We” because we humans invented the cycle and named the days of the week.

Another wheel going nowhere

Now the point is that not only we are on a hamster wheel already we also run on treadmills and cycle on stationary bikes…..going nowhere…..again.

Do you really want that? Do you really like that? Just askin’…

Yeah, but I’ll hurt my knees otherwise

If your running is aggressive you will probably hurt your body wherever you run or even just walk. And you will probably hurt it more on surfaces that absorb that aggressiveness and you will never become aware of it. You will never learn, never grow, never understand, never move on.

Is that what you want? Another wheel going nowhere?

You will ache anyway

You will be old and you will ache anyway, might as well ache for a good reason. That’s the answer I gave my aunt who said running will damage my body.

I will not say it doesn’t. Anything can damage your body, even if it’s wear and tear. And it comes sooner or later even if you do nothing.

girl-running

We live it, we breath it

In the end the experience you have is the only thing that matters . That’s what you will tell your friends, family and grandchildren.

You will never talk about the shoes you wore on the treadmill at one point in time. You will not tell them you ran a 5k on the treadmill and actually feel awesome about it.

But run outdoors through mud, water, rain, snow or whatever the weather. Then come home and tell your story.

At Urban Women Fitness we live and breathe every moment we are outdoors. Whether running, climbing trees, lifting logs or moving in ways we’ve never moved before.

We feel the wind, the cold, the snow, the sun, the rain, we feel them all and we become a part of the elements and the elements a part of us.

We listen, we touch, we experience, we discover, we experiment, we live even if just for a few hours every week. 

And the stories we tell our loved ones are precious, are unique but most important we are proud of ourselves and we finally LOVE this thing that many call “exercise”

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What Day & Time Is The Best For Training Sessions

What Day & Time Is The Best For Training Sessions

This is a common question so I’d better answer it. A straight forward answer would be: there is not BEST. Ok, now I’d better explain.

With over 20 years of being coached in many different sports: Martial Arts, Target Shooting, Swimming, Skiing, Archery, Dance etc. I trained every day, at different hours.

Now….I’ve also coached at many different hours and noticed the difference in clients between times and days in terms of performance. There is a difference, more or less.

But while some feel awesome at 2 pm, others give it their best at 6am.

stretching

What day

It’s up to you really. Some say that training on Monday prepares them for the week. While others feel Fridays are best because they unwind after a difficult week at work.

This shows that everyone lives different lives and so we all need different things. It all comes down to mindset really.

If you believe that training Monday at 5 am will set you up for an awesome week then that’s how it’s going to be. If you ever miss a Monday session and have a bad week you will blame it on that.

We self program ourselves, consciously or not, we do. There’s nothing wrong with that by the way.

My suggestion is to make sure you don’t become depended on one day that decides how you will feel for the rest of the week. If you miss a session is not the end of the world and nothing different will happen.

I personally like to train the same days of the week every week. The reason for that is because I like to be in control of my schedule and I like my body to know when to be ready for training. It’s programming again.

Leave a comment below and let me know which day you train and why that day.

 

What time of the day

I’ve read articles in the past (don’t ask me to dig them up please!) which state that mornings are the best as they get you ready for the day. Others say evening a few hours before you sleep. Yet others suggest 4 pm is the best.

There seems to be research to backup everything. And in their research they are all right.

My story…..I trained at different times throughout my sports career. From 5 am to 3am at night. Morning, afternoon, evening, night. Did them all.

Night training is wonderful. It’s one of the most incredible experiences. I can train at any time of day or night. That’s because I never programmed myself to think that I cannot perform well at certain times.

In Karate you don’t complain. If your coach wakes you up at 3 am for training, you go and give it your best. And I did…many years in  a row.

 

What should you do now

Again because we all live different lives we work in different ways. So you need to test and see which time of day you are at your best.

You should have set days/times but not be dependent on them. I have Fridays and Sundays for Karate at set times. Those are a weekly must no matter what.

The rest are not as strict. I also like to be flexible.  If I miss one of my karate sessions for any reason I am a little upset but it doesn’t affect my day that much.

Choose your times and stick to them. It’s good to have a routine. But if you need to change them do so without thinking everything else will go wrong because of that.

Leave a comment with the day and time you do your regular training and why.

 

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Where Do You Hold Your Stress? And 5 Steps To Combat Stress

Where Do You Hold Your Stress? And 5 Steps To Combat Stress

You heard me say it before and I will say it again: your mind and body are always connected. One influences the other and when one is out of balance the other will be as well.

[tweetthis]Your mind and body are always connected. One influences the other and when one is out of balance the other will be as well. [/tweetthis]

Good, now that we got that down let us talk about how you can combat stress easier.

So if the body is connected to the mind and vice-versa that means that by relaxing one of them the other will relax as well. Right? (good, happy you agree with me).

Now, the mind is a very complex system and sometimes it just does whatever it wants. Sometimes it’s just difficult to calm it down.

However, we can easily address the body. Well…..easier. By releasing physical stress, tensions, pressures in your body your mind will follow this process of relaxation.

We hold much of our mental stress from being business owners, mothers, wives etc in our bodies. Probably all of it. Everything that happens in our lives may be stored in our bodies.

neck-pain
Photo Credit: micolumnasana via Compfight cc

You may hold stress all around you body however the 2 most common areas are:

1. Shoulders and neck. Very painful stuff and the problem with holding stress and tension here is that you are restricting the nerve pathways leading from your cervical spine (The Arch Of Life) down your arms and so end up with pain and numbness in your arms, wrists, fingers

2. Lower back. Do I need to say anything about this? We all know that nagging and painful pain. The problem with holding stress and tension here is that you block other nerve pathways leading down your legs and can lead to problems such as knee pain which can lead to other problems.

The consequences of holding psychological stress in your body:

The less time you spend to relax your body the more tension you build up. And it builds up until the system collapses. Holding that tension in your body for years and years may lead to:

•  Carpal tunnel syndrome
•  Compression the intervertebral discs
•  Chronic Lowe back pain
•  Knee pain and even meniscus damage.
•  Ankle pain and even Achilles tendonitis
•  Should pain as mentioned before

The worst ones are those that send shooting pain down your arm or leg. Have you ever experienced that? Tension, tension and more tension.

How on earth are you going to RELAX? 

Many of us struggle to relax. I know I used to, but not anymore. I learnt how to “let go” of my shoulders and arms with every occasion I have and I teach this to my students as well. The result: instant stress relieve.

So here are 5 steps to help you relax, let go and….get floppy as I always say:

1. Become aware of your body
2. Become aware of the places you hold stress and tension
3. Find a position that does not cause you to tens those areas (i.e. some desks make you unconsciously raise, and tense up, your shoulders when you type, that might be because the chair is too low or the table it to high)
4. Breathe into those areas
5. Visualize the muscles melting away and relax

Benefits of doing these steps:

Besides the fact that you feel awesome in your body again:

•  you release that tension you put on your body and help it heal and recover
•  you can be more focused and productive (of course with less pain to nag you you can actually do some work)
•  you are more patient and calm with yourself and those around you
•  you achieve more freedom of movement
•  you age gracefully  Tweet: age gracefully

I practice and teach more advances techniques. So if you feel the above steps don’t work for you then give a shout and I will step in and give you others that will work better in your case.

These relaxation practices and methods I teach should not be used to replace professional medical treatment. You may use them together with your treatment if you believe they are beneficial to you. Please also bear in mind that I am not a doctor or a therapist, but I do have experience and work with women who hold stress and tension in their bodies to help them let go it and achieve more freedom of movement.

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HOW to breathe and WHY it is important

HOW to breathe and WHY it is important

If we cannot control the simple act of breathing how are we suppose to control our thoughts, our bodies or ever the world around us.

And if we cannot feel and fully experience breathing how are we supposed to be mindful of anything else within or around us.

Everything begins and ends with breathing.

Unfortunately very few fitness professionals teach their clients about correct breathing, breathing patterns or even breathing exercises. Although breathing:

• removes stale air from lungs
• helps the body recover and heal injuries or illnesses
• improves blood circulation
• improves cardiovascular capacity
• reduces your cardiovascular warm up time
• reduces muscle soreness
• helps with flexibility and mobility
• increases amount of oxygen in your blood
• enhances the immune system
• relieves stress, anxiety and depression
• enhances focus, patience and calmness
• enhances the 5 senses – touch, smell, sight, sound, taste
• can slow the heartbeat and lower or stabilize blood pressure (Harvard Health Publications January 26, 2015)
• even helps you fall asleep easier

These are some benefits of deep breathing. And you can find research on the topic everywhere. So why aren’t fitness pros teaching their clients this? I don’t know.

Alexandra Merisoiu breathing meditation

What is deep breathing

Deep breathing is also called diaphragmatic breathing, breathing deep into your stomach, abdominal breathing.

However we seem to struggle with deep breathing for some reason, although it’s a natural thing and we should be able to do it. There might be 2 reasons why we find it difficult at the beginning according to Harvard Health Publications:

1. Flat stomach is a symbol of attractiveness. So we need to hold out stomach muscles to make sure we are sexy enough.
2. The range of motion in our diaphragm is restricted because of shallow breathing.
3. And to add one from myself….. the abdominal muscles get tighter and tighter since they are not used. There’s no flexibility to “inflate” the stomach

Breathing in a correct way

When we do the breathing test many of my clients reverse breathe. Reverse breathe is when you:

• breathe IN and DEFLATE your stomach (belly button towards the spine)
• breathe OUT and INFLATE your stomach

I cannot do that even if I try. You are basically trying to inflate something that’s deflating.

So do THE TEST for yourself:

• place on hand on your chest and one on your stomach
• exhale to empty your lungs
• INHALE
• the hand on your chest should NOT move, the hand on your stomach should be PUSHED OUT by the stomach as it inflates
• EXHALE
• the hand on your chest should NOT more, the hand on your stomach should be COME IN, as the stomach deflates and belly button goes in towards the spine.

Next step – linear breathing

If you got this right then you can go to the next level, linear breathing:

• BREATHE IN through your nose on a count of 4
• BREATHE OUT through your nose on a count of 4.
• Repeat

If you cannot do on a count of 4 then start with 3 or even 2 and build up.

Cool, you got this right? I know you did.

However, just in case you need to take your breathing exercises at the next level, or maybe you want to know when you do then or how to better control your breathing, or how to breathe while you run and exercise book a FREE call with me and I’ll take you through everything you need to know.

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STOP Exercising! Do This Instead

STOP Exercising! Do This Instead

Stop exercising and start Developing skills

Stop exercising and start Exploring yourself and the environment

Stop exercising and start Playing around so you enjoy life

Stop exercising and start Being Mindful of what you are feeling, seeing, hearing and doing

Stop exercising and start Listening to the life surrounding you

Stop exercising and start Discovering what your are actually capable of

Stop exercising and start Moving in ways you’ve never done before

Stop exercising and start Acknowledging the world around you

Stop exercising and start Paying Attention to how you move, live and breathe

Stop exercising and start Experimenting with new ideas and concepts

Stop exercising and start Being Creative with your body and mind

Stop exercising and start Learning & Growing

Stop exercising and start Feeling Alive for a change

Stop Being A Zombie.

 

For many exercising can become boring or feel like a chore. That’s because there is no passion in it. So many of us exercise just because it’s healthy and we have to because we were told we should.

Thus we end up doing it for the sake of it. There is no pleasure in what we do. And that for me is a waste of time and a waste of life.

[tweetthis]Learn, develop and be mindful and you will never ever have to workout a day in your life.[/tweetthis]

mer-ka-bah-filming8

The Merisoiu Technique was created by bringing all the above elements together and more. The 15 elements above at the philosophy of the technique.

The Merisoiu Technique is not another fitness routine or bootcamp, it is based on technique, smart coaching, focus and creativity which enables women to push boundaries for physical, mental and spiritual growth and development.

So stop exercising and embrace The Merisoiu Technique philosophy right here at Urban Women Fitness. To find out how you can work with Founder and Coach Alexandra Merisoiu click here.

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The First Step To Take As A Beginner In Fitness

The First Step To Take As A Beginner In Fitness

I love to work with beginners or those coming back to exercising. I love to witness the huge changes from one session to the other and watch them learn and develop from scratch. The journey is amazing.

Of course I like to work with you advanced runners and fitness enthusiasts as well, for the same reasons because I teach you something new so you develop new skills as well.

But this blog is for beginners and particularly if you used to exercise or practice a sport and for a good amount of time you haven’t been on any fitness regime.

women

These are some the problems you might encounter as you come back to fitness, or at least the problems many of my clients face on our first session:

– you suddenly realize that what you used to be able to do with ease now it’s challenging, i.e. easily run 10k nonstop
– you become aware of the lack of strength, reduced cardiovascular fitness and low endurance levels
– you become frustrated thinking you used to be able to do those things so easily
– you feel disappointed that you do not progress as fast as you throughout you would
– you run out of patience and might even start hating exercise as you find it very difficult
I’ve been there not once but many times. So I know exactly how it feels. But I will not tell you any of my stories in this blog.

Instead I will give you the first few steps and how you should look at things so you don’t give up or end up hating exercising.

First steps into getting your fitness levels up:

1. Decide why you want to get your fitness levels up.

Health and weight loss are not good enough reasons. Health should always be there and weight loss will not always be there. No matter what you do your weight will go up and down throughout your life and, for many, that is demoralizing. So make sure you know why you are doing what you are doing.

2. Enjoy your training.

Really, there’s no point forcing yourself into doing something you hate. My clients come to me because they just don’t like the gym. If I made them go into a gym they would feel locked in a dusty, smelly, loud box. So they enjoy the outdoors and the skills they learn and develop with me. They do something they get better at and they experience a sense of fulfillment.

3. Enjoy the company of your Coach.

It’s good to have a Coach you can lean into when things get difficult. It’s even better if you like your Coach, the teaching methods, exercises, the empathy, enthusiasm, energy, philosophy (if they have one) and what they stand for. You will know you got the right Coach for you the moment you meet up.

4. Patience.

This is probably the most common issue, lack of patience that is. You know you were at a certain level of fitness a while ago and you expect to come back to it quickly or not even notice a difference. Then you realize you actually need to start all over again. That can be demoralizing. This is where a good Coach comes in handy, by the way. Have patience and focus on the process. Focus on your training routines, on your plans, and just take one step at a time. Sometimes it’s good to ignore assessments, just do your workout as results come after you put the effort in and you will know when you get the results. Understand that any transformation takes time.

5. Consistency.

No matter what you choose to do as your fitness or sport routine if you don’t do it on a regular basis you will get nowhere. Furthermore practice and practice some more and go back to basics as this will cement the foundations from which you can build further. With your Coach, if you have one, if you don’t contact me, make sure you focus on building really strong foundations. If you know how to do one proper pressup then you are able to count to 10 by yourself. You do not need a coach for that. But you do need a coach to make sure that pressup is damn good and efficient so you don’t injure your body.

 

Key points to bear in mind:

– it takes time
– you cannot expect results without putting the effort in first
– be accountable to someone you look up to and are inspired by and who can push you hard but also understands where you are
– one training session a week will not do anything, think a minimum of 3 to see some improvements
– your training never stops after your session, take the lessons home and incorporate them into your lifestyle
– a run (literally or figurative expression) is not about the finish line but about what happens between the start line and the finish line. It’s good to set a goal, plan towards it, then forget about it and focus on the process, on the plan.

[tweetthis]A run is not about the finish line but about what happens between the start line and the finish line.[/tweetthis]

These are the things I stand for. After 20 years of being a competitive athlete, on and off, and practicing many other sports than the one I compete in, Karate Shotokan, I’ve been through moments like this many, many times.

 

I know how it feels and I know how to guide you through the process. If you need a structure, a clear plan and someone to give you that kick up the bum then don’t hesitate to book a call with me right now.

 

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5 Awesome Benefits Of Sleeping On The Floor

5 Awesome Benefits Of Sleeping On The Floor

This is something I have never talked about and very few of you know that one of my greatest pleasures is sleeping on the floor. The earth and grass and perfect but if it’s a nice straight wooden floor that’s even better.

But what are the benefits of sleeping on the floor? Here are 5 benefits that come with it:

 happy

1. You can truly “let go”.

Because there is nothing there to take the shape of your body, your body cannot sink into the mattress, so you don’t need to tense up, you can actually relax and let go of tensions in your body.

2. Reduces lower back pain.

As the spine straightens and lengthens you get that feeling of release in your lower back and throughout your spine.

3. Aligns hips.

So many issues come from misaligned hips or pelvis, imbalanced muscles and body, poor posture and misaligned bones can also trap nerves. A straight wooden floor can realign the hips.

4. Aligns shoulders.

Misaligned shoulders can put strain on your neck and back, causing chronic pain, and even headaches. The consequences of a misaligned body take time to show up but it’s the details that many ignore which cause the greatest injuries. A straight wooden floor is perfect to realign the shoulders.

5. Posture.

You cannot achieve a nice lengthened posture if the pillow or mattress takes the shape of your head and body. It means that if your head and neck are in a wrong position they will take that shape and will keep your posture in the same (incorrect) position.

A wooden floor, if sleeping on the back, will align your head, neck, spine, hips, the whole body. The communication between head and the rest of the body is enhanced helping healing, improving circulation and better functioning of the body.

Remember that sleeping is the body’s natural way of healing, so sleep in a good resting position to enhance the process of healing.

A good posture also tells your brain it is happy while slouching tells your brain it is unhappy and sends stress signals towards your brain.

Thus by simply aligning our physical body we tap into mental wellbeing, happiness and optimism. Laying on the floor, on your back, makes things very easy, you don’t even have to think about it, you just need to enjoy the moment.

 

Other awesome benefits include grounding, less tossing and turning, falling asleep immediately, waking up earlier and there’s this feeling of clear mind that I always experience when I sleep on the floor. But that comes down to you to experiment and experience it for yourself.

 

How should I sleep on the floor?

The best position for most people is on their back. That’ll help align the body. On the side….not that much. Even if you say you cannot sleep in that position, on your back, you might be surprised at how much and how fast you relax and end up sleeping like a baby.

Of course as with anything else in the world there are also disadvantages but you just have to decide whether this works for you or not.

 

Won’t my body ache?

It might, at the beginning, if you’ve never slept on the floor or haven’t in a while. The body positions itself in a different way and joints straighten so if you do feel achy that might not be that bad. It might take up to one week for your body to adapt. However if you feel very uncomfortable start slow.

 

How should I build up so I don’t ache too much?

As with every habit it is good to start small. Just lie on the floor for 10-20-30 min or for how long you want before you go to bed or throughout the day. It may take up to a month to slowly build up. It depends on your body and its structure. You will know when you can sleep on the floor all night. Your body will let you know.

 

Warning!

If you have any injuries, skeletal problems or anything that sleeping on the floor might make worse do check with your doctor so you don’t create more damage.

Please keep in mind that this article is for information only, based on personal research in biomechanics and different therapies and personal experience. The author cannot take responsibility for any consequences if you decide to follow any of the advice in this article or on this website for that matter.

 

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Why Weight Loss Should Not Be Your #1 Priority

Why Weight Loss Should Not Be Your #1 Priority

Before I even begin to write on the topic I want to tell you my story on weight loss, or rather weigh gain.

Until not long ago I was about 10 kg heavier than how you see me now. That’s almost 2 stones and I am sure at some points I was 2 stones heavier than what I am now.

And let me tell you something. After you are an athlete training 6 days a week and eating whatever you wanted and whenever, drinking soft drinks , eating fast food and never putting any weight on, not even knowing what cellulite it, putting 10kg on brings you down like a rock in a lake. It’s really a shock.

Ok, so now you know I had to lose weight myself. Busted!

weighing

How gained weight in the first place

I took a break from Karate and for almost 2 years my physical activity went from 6 training session a week to 1….. maybe!

However my food intake was the same AND I started eating fast food and eating out with my friends as well as drinking soft drinks more than before.

#1 mistake: lack of physical activity

#2 mistake: junk food and eating out

#3 mistake: stressed out because of the extra weight and quality of food intake

 

How I got back to my normal weight

 

Habit #1

stop eating out, junk food, soft drinks, even sauces with my food.

My mother put me on a diet of grilled meat, salads, fruit and whatever else she thought I needed to nourish my body. Rice and potatoes once a week, maybe twice. Bread …..not really. Pasta never, we are not pasta lovers.

My mother is a diet genius I tell ya! She helped me lose the weight and keep it off. Would you like a consultation with her ? :)) Ah, sorry to disappoint you but you are stuck with me.

 

Habit #2

Stop spending time with friends so often and start training and running. That’s when I fell in love with running, 7-8 years ago I think.

 

Habit #3

Stop thinking about losing weight. And this is THE SECRET. Allow me to elaborate on this idea.

Focus on losing weight and it will become the most difficult thing in the world. That’s because it takes time.

You have ups and downs and it’s so easy to get demoralized when you see the scale showing you lost weight today and next week you are 1kg heavier. Drove me nuts!

tape-403590_1280

This is why you should not make weight loss your #1 priority. Rather than making weight loss your priority focus on the process:

1. Eat healthy, unprocessed food. Find foods that are simple and grilled meat with fresh vegetable salads are a great starting point. Eat….more……salads!

 

2. Find a sport or type of exercise you like and can get better at. Where you learn something rather than just burn calories for the sake of burning calories.

Where you feel fantastic that today you managed to do that exercise you worked on for weeks. It’s exciting! And accomplishment.

Where you come with a smile on your face knowing you have no idea what you’ll be doing. It’s always a surprise.

Doing the same routine you did yesterday, the day before and last week will just make you feel like you’re not going anywhere. There’s nothing new, nothing exciting.

That’s why I love the outdoors and my clients love it as well, because every time you go out there you find something different.

Nature is never ever the same. And they learn what to do, why they do it and how to do it by themselves, they become their own mini coaches.

Of course training with me takes them out of their comfort zone, they learn more and so they make much more progress when coached.

And finally I spark creativity in them. I encourage them to allow their body to flow and be creative  rather than just go from 10 press-ups to 20 and then 30.

 

3. Have patience

It took me over 2 years to lose the weight I put on in less than 2. How long did it take you to put the weight on?

It may not take 10 years to lose weight you put on in 9 but it will not take 3 months either. That’s is if you want to keep it off.

 

 

Lose weight without trying

Awesome isn’t it? Losing weight without actually trying. Just by giving your body the nutrients and the fuel it needs through good nutrition and movement.

That’s what our body needs to function properly. And when it functions properly then it goes back to its original weight and shape. You weren’t born overweight.

Weight loss is easy, it really is, when you stop trying to lose it and just look after your body from the inside first. And have patience

 

As usual I am here to give you free motivation and inspiration through my blogs. But I know how difficult it is to take the first step alone. Even I had a coach, my mother that is. Believe me, it was like in the military. No love and cuddles, I was on a serious journey to re-gaining my balance.

 

How serious are you about your journey? Are you committed enough? Do you do what you are told to get the results you seek? Do you focus on the process?

 

Let me show you the path you need to follow to get from where you are to where you want to be. And I will show you this for FREE when you book a call with me.

 

We will go through you initial weight loss goal. Then we will talk about your diet and finally we will see what activity you can take on to stop you thinking about weight loss and just focus on the process. This takes less than 45 min. Book that FREE call with me and let’s go.

 

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3 Awesome Benefits Of A Great Posture

3 Awesome Benefits Of A Great Posture

As a Martial Arts kid you never get a break. I’ve been practicing Karate Shotokan since the age of 8. Now that’s a long time, 20 years to be more exact.

Posture, precision, focus, body control, emotional control are some of the few elements of a great Karate-Ka. And I do consider myself a great Karate-Ka.

But today I want to talk to you about one of these elements, that is Posture.

As a professional or entrepreneurial  woman you have a lot going on. You have the business, family, friends, and yourself to look after. Probably more to add to the list.

There is a lot of stress and tension piling up and then you feel exhausted, burnt out and overwhelmed instead of energized and excited.

But the real problem is…

And the problem is not that you feel like this for a day or two. The problem is that you feel like this ALL the time and it’s difficult to change that state in a blink of an eye if you don’t know how.

You go for a run from time to time, you try to eat healthy and at regular times and to sleep well but sometime things don’t work out as planned.

Well I am here to tell you that there is a simple solution. Things that really work do not need to be the most complicated ones, many times the simplest elements make the greatest differences.

That one simple thing is POSTURE, but you’ve already guessed that, it’s in the title of this blog after all.

walking

Here are 3 reasons posture is the most awesome thing you can do for your body and your mind.

3. Posture sends stress signals to the brain

Your brain records everything your body does and when you slouch that sends stress signals to your brain.

Your brain actually thinks you are stressed. The opposite is also true, a good posture tells the brain you are happy.

When you adopt a tall, relaxed posture the “feel good” hormones are free to move around your body. And Voila! Happy you.

2. Your mind and body and always connected

If you feel stressed, nervous and anxious relax your body instead of struggling to “empty your mind”. It’s easier to relax you body, then your mind will shortly follow.

1. Reduce aches and pains around your body

When you slouch and you compress your body you put a lot of stress on it so everything starts hurting. That’s neck, shoulders or lower back pain many times comes from repeated body misuse, and the most common body misue it’s the posture.

Pain leads to stress, frustration and grumpiness and then to less focus, productivity and creativity.

A good, relaxed, elongated posture takes the pressure of your body and, because your mind and body are always connected, relieves the pressure or stress at a mental level as well.

 

To elongate your spine you need to relax your shoulder and pull your body up from the crown of your head. But there are many ways to do that.

 

My clients learn a series of elongated posture techniques throughout our coaching, whether that is face to face or virtual.

I’d be happy to share one of my techniques with your completely for FREE. All you have to do is book a FREE call will me and I will show you how it’s done.

 

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3 Ways To Design Your Environment And Make Exercise Easier And Enjoyable

3 Ways To Design Your Environment And Make Exercise Easier And Enjoyable

Developing the habit of exercising regularly can be difficult for some. For others it may be easier to start with but when they hit the plateau it gets really difficult to keep going. What’s your challenge?

There’s a thing you can do to make life easier for yourself. That’s designing your environment in the right way.

From experience I can tell you that waking up at 5 am 6 days a week to go running, followed by work (I worked in corporate banking back then) and then to courses (Masters in International Business) can sometimes be very difficult.

However not matter how difficult it gets you need to push a little bit through it otherwise you end up at the beginning and have to start all over again.

So here are 3 tips to think about when designing your environment for success.

woman-running

3. Use triggers

I wrote about triggers in more detail in another blog, right here.

Triggers are habits you do automatically without thinking too much about them. Like brushing your teeth in the morning and before you go to bed. Or pushing the right pedals when you drive, you don’t think about it anymore.

Triggers can also be for example when your kids come from school or when the alarm sounds in a certain way.

Choose a special ringtone for when you have your running days, you will set your brain to activate when it hears that particular ringtone and you will jump out of bed and run out the door.

These are triggers you can use to get you up and running, literally.

 

 

2. Make a list

Depending on the type of exercise you go for you will need different kit and accessories. Make a list of what you need.

I used to have a list for Karate class, one for running in summer, another for running in winter, at night or on rainy days and others for whatever other types of activities I was doing.

I’d have the lists on post-it notes and place them somewhere where I could easily see them without actually looking for them.

Make it easy and fast to prepare your training by making permanent lists and strategically placing them where you can easily see them.

 

1. Don’t wait until the last moment

Waiting to put your kit in your bag 5 min before heading to your outdoors session might just put you off.

Same goes for when you go for a run after work. When you arrive home don’t change into house clothing, change into your running kit straight away. Trust me it works like a charm.

Have everything prepared and ready to go.

 

Now you have 3 simple steps to make your workouts easier and less of a hassle: use triggers, make lists, and get everything ready beforehand.

 

Want a more personalized tips on designing your environment? Then book a FREE call with me and let’s get your triggers, lists and prepare you to enjoy your exercising days.

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How To Use Triggers To Effortlessly Create Healthy Habits

How To Use Triggers To Effortlessly Create Healthy Habits

 

I love this part of Habits Transformation principles of The Merisoiu Technique simply because it’s like a game and it can be very creative and enjoyable.

Many clients who seek my guidance come to me struggling to reach a healthy or healthier lifestyle. Achieving a healthier lifestyle is just a matter of detail.

It’s the details make the whole so cutting out all your favourite foods and going to the gym 5 days a week all of a sudden will not necessarily work for building healthy habits leading to a healthier lifestyle.

Those details are tiny habits we overlook. Depending on how much my clients allow me to know about their lifestyle we address the smallest habits first. From there the big picture changes for the better as well.

One of the many ways I do this is by using triggers to create or transform habits.

driving

How triggers work

The triggers have to be habits which you automatically do without thinking about them. Such as brushing your teeth, food shopping or even walking, waiting at a red light or changing your clothes before going to bed.

So this is how it works. We take a trigger and associate a habit to it. Every time you do one thing the other one automatically follows.

For example:

– every time you wait at a red light you stand on one leg (if balance exercises are in your program)
– every time you brush your teeth you first do 5 squats (if moving more is a habit you want to build into your life)
– or every time you pour coffee in your cup you also pour water in a glass (if you need to build the habit of drinking more water)

These are simple examples yet the system works for any habit you want to create. And it makes things so much easier without getting you overwhelmed. You are probably busy enough just as it is.

However remember to take one habit and one trigger at a time. Trying to transform more than one habit will again lead to overwhelm.

 

Post your comments below with the habits you are trying to create and the associated triggers. I will give you some ideas to help you.

And if you need extra help please book a FREE call with me to discuss your current habits transformation journey and give you some idea moving forward.

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9 Simple & Intuitive Approaches To Healthy Eating Habits

9 Simple & Intuitive Approaches To Healthy Eating Habits

When I think about my daily diet I always go back to when my grandmother used to cook for her grandchildren in the countryside.

No doubt that the food nowadays is not as nutritious as what my grandma used to have in her garden but it’s still up to us whether we make good or not so good choices when we decide what we are going to have for dinner.

So think about it, if you were in the countryside what would you have available in your garden and, if you eat meat, what kind of meat would you find around your house?

These are some ideas to get your creativity going.

1. Vegetables. Probably the fastest, easiest and most nutritious thing you can eat right from the garden picked up by yourself. You can cook them but you can also eat them raw. Vegetables have minerals and vitamins as well as some protein, fats and carbohydrates in some cases although in less quantities than meat or other foods.

 

2. Fruits. Have a sweet tooth? There are no supermarkets in your village. And to cook a dessert you will need a lot of other ingredients. Fruit are again an easy and nutritious way to satisfy your craving for sugar.

peppers

3. Water. Sure you might have a place to buy tea and coffee but what if you don’t? And you certainly don’t have the soft drinks you find in the supermarket. And you can’t be too picky either. You’d drink water more often in the countryside. We don’t have water as good as at my grandma’s but it’s still better than most other options.

About 71% of the Earth’s surface is covered with water. Your body is about 70% water. Thus water is life.

Remember to drink water throughout the day rather than gulping 1 litre in 10 min, give your body the change to take in and utilize the water.

 

4. Eating local, eating seasonal. Seasons happen in cycles and so are your bodies. You can’t rely only on certain sources of food all the time. Firstly because you’ll get bored of it but most importantly because you will not get the diversity of nutrients to nourish your body. Eating seasonal is a great way to explore various food options.

 

5. Have proteins with every meal. Yep, I remember that one very well. I ate meat but even when we didn’t have meat with our meal we had other types of protein. Although my grandma never knew what protein are she instinctively knew how to combine foods, similar to what we learn in our nutrition books. Amazing really.

 

6. Don’t deprive yourself from eating certain foods. Instead have them every now and then. Depending on the quality of the food you can think about having it every other week, once a month of even a couple of times a year like I do with homemade chips and pizza.

 

7. Cook it yourself. Oh yes, not more readymade meals or restaurant adventures. Good old home cooked food, with no sugars, additives, preservatives or unnecessary elements added just to give “the greatest taste”. Certainly sometimes you may need ingredients which have these things in them but you will not end up with a meal made of artificial colours for example.

It is also good to bear in mind here that for a food to taste good it needs fats and sugars. And when it has less of one it usually has more of the other. So watch out what your choices are.

 

8. Don’t eat until you can’t stand up anymore, even if it’s your favourite dish and you are very hungry. Stuffing yourself puts your digestive system under stress and you really don’t get much out of it. It takes about 7 seconds for the food to reach your stomach so give it time. Nourish yourself properly.

 

9. Eat mindfully. I left this one last because if there is one thing I want you to leave with is this. Eating mindfully has many benefits such as: better digestion, better extraction of nutrients from the food you eat, eating slower which helps you chew better and in turn helps your digestive system break down the food easier and with less stress, it will not have to overwork. It also contributes to weight loss and weight maintenance.

 

These are 9 of my many habits for a healthier and more meaningful eating. Keep thinking what and how would you would eat if you were in a village and eating healthy will suddenly become automatic, you will not need to think about it anymore.

I have written a blog on mindful eating, “3 Steps To Mindful Eating And Its Benefits”, to read it click here.

This is something I teach in my program. To sign up click here

 

 

 

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The Secret To Creating Healthy Habits That Stick Long Term

The Secret To Creating Healthy Habits That Stick Long Term

 

You are a bundle of habits. Your life is governed by habits whether you acknowledge and accept that or not.

From the first thing you do when you wake up (open the curtains or brushing your teeth first) to the route you take to work, where you buy your coffee from, where you place your coffee on your desk, even the traffic light where you cross the street.

 business-woman

Every habit has its purpose

Every habit, healthy or not, has its purpose in the body. Your brain uses those habits to solve something.

It doesn’t make the difference of whether they are healthy for the body or not, it just knows that a certain “thing” will help it solve a given problem.

For example emotional eating. Usually emotional eating involves high sugar or another form of high carbs foods. Your brain struggles and sugars are the way it deals with the struggles, because you gave it this option in the past. Your brains learnt fast and now it asks for sugar or another forms of carbohydrate to solve a similar problem.

Same goes for smoking when stressed. Your brain learnt that smoking calms it down. So it asks for it.

Running can be another example. Many people use running as a stress relief, or to “run away” from their problems. This is a healthier habit nonetheless is can turn into a destructive one.

But I will not talk here about how you can take these habits out of your life. There is a step by step process I teach in The Merisoiu Technique Home Study Program which you can sign up for here.

 

Change vs Transformation

Before we talk about changing, transforming or creating anything let’s make the difference between change and transformation.

Change implies that what was before was totally wrong and it needs to becomes something else. When you change something the past is suddenly wrong.

On the other hand transformations come from the inside. Here you design your future and work towards it. Transformation is about changing beliefs not just working at the surface. Because it’s more fundamental, transformation is more likely permanent.

If you’d like to read more on the topic please download my ebook. I go into more detail there.

 

How to transform habits

When you attempt to transform your habits your brain will get confused and try to resist it. But there are ways to work around it so your brain and body respond in a favourable way.

As I said I have a step by step process I teach. Here I will give you 3 of those steps:

#3. Start small and go slow

You need to approach habits transformation it slowly so your body and brain adjust comfortably.

For example in nutrition I like to take my time with my clients, where possible. If I want them to eliminate bread from their diet I start with taking out a slice. Then wait for the body to adjust, then make another adjustment, then wait again.

It’s veeeery slow but it works so well. The changes are so small that there is no disruption in the system.

And most importantly I believe, they learn how to approach other habits in the future when I will not be there. This is empowerment, the foundations of my teachings.

#2. Focus on ONE thing at a time

Trying to tackle 10 things all at once will lead to overwhelm. There are too many things to think about.

Start with ONE thing. Usually one small alternation to your habits follows another and another and another. It’s like a snowball effect.

Simple example. When you workout you tend to eat healthier. Workout one day a week for 2 weeks, then go up to 2 and, with time, you will train 5 days a week and eat healthy 5 days a week as well. Then you also have 2 cheat days.

Boom! You only needed to start training once a week then everything else came by itself.  Simple

#1. Accountability

I believe this is among the most important steps in habits transformation. Why? Because of several reasons:

1. you don’t need to think about everything by yourself
2. there is someone you need to report to so you will feel bad if you come with a bad report every single time
3. when things get really tough there is someone there to let you know you are on the right track. You are motivated and know that someone has your back
4. you don’t need to know everything, someone else already has the knowledge and is willing to share it with you

 

This is how I work with my clients on the Home Study Program. They have all the training in terms of nutrition, exercising, personal development, healthy habits etc and they have someone there, myself, to guide them through the whole process.

If you’d like to learn more about how you can work with me please email me at alexandra@urbanwomenfitness.com

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Why Training 4 Days A Week Is Essential For Transformational Results

Why Training 4 Days A Week Is Essential For Transformational Results

If you brushed your teeth only once a week would your teeth be healthy? The answer is no…..at least I hope so.

So why do you think that training once a week can actually get you the results you want?

Whether we talk about weight loss, toning, fitting into your favourite jeans, overcoming depression, once a week effort will not make a difference.

If you want transformational results you NEED to transform your habits, your life. And exercising is one of the most important aspects of your life.

I am sure I don’t need to tell you about scientific facts proving that exercising (whether it’s yoga or intense workouts) is healthy for all aspects of your life: physical, psychological, emotional, social.

And I may be biased but I do believe that taking your training outdoors makes again a HUGE difference. I see this all the time.

I have clients I trained in a gym, with weights and treadmills and all these things for over a year. Really challenging exercises. When I took them outdoors their bodies changed massively in a matter of months.

But not only their bodies, they were also more focused, ADHD symptoms dissolved, they became more patient and so on. But those clients train with me at least twice a week and alone twice a week.

 

It’s in your genes

As human beings we have always been moving, running, climbing, carrying, lifting, throwing for millions of years, every day. Every Day! It’s in your genes, whether you accept it or not.

Now you attempt to go AGAINST  your nature. Against what your body needs and you focus only on what your brain wants: comfort – 1 lousy exercising session a week.

That’s not even half of what your body has been used to for millions of years. And you expect transformational results…

We have created an environment for our comfort, for our brains but our bodies are still behind, a long way behind.

If you do not keep in touch with your body you will suffer the consequences.

clock

 

There’s no time

Something I hear every time I talk to someone about anything. Ladies…there is no such thing as “no time”.

I am one of the people who should say that night and day. I’ve done almost 1 year’s worth of progress in 6-7 months. And ever since I can remember I always did 10 times more than everyone else. I also got 10 times more than everyone else.

No one “has time”, we all make the time we need to do the things we DECIDE to spend the time we have on. I believe it was Earl Nightingale I heard talking about this.

Whenever I feel like saying “I don’t have time” I stop and say “I choose do to something else with the time I have”. Do this and things will begin to change.

I decide what I do with my time. Sometimes I give up a few hours of sleep a week. Sometimes I gives up going out with friends, partying and having fun.

When things need to get done you need to choose what you will do with your time. It’s simple…

From now on NEVER say “I don’t have time”. The more you say it, the more you believe it and the more true it becomes.

To transform your life you have to decide what you are going to do with your time. You want to exercise more? Then make the time in your life for that.

And you want to transform your life? Make time for 4 sessions a week.

 

Making time for 4 sessions a week to get transformational results

I’ve been really strict with what I wrote in this blog. But I had to and I hope it woke you up and made you understand that nothing with transform if you don’t change the way you think and the words you speak.

So here is how I make time to do 1000 things in one day. I give you this not because I want to prove something but because I am hoping you will take something out of them

1. Discipline. When I get lazy then I work twice as hard to recover the time I lost. Be disciplined enough to go out there and do your 4 sessions.

2. Accountability – have a Coach. I am accountable to 4 people in my life right now: Amanda my business and marketing coach, Michael – natural movement and OCR coach and Sensei Robin and Sensei Graham – my Karate coaches. They always keep an eye on me to make sure I don’t fall back. It’s difficult sometimes but when I get the results it’s worth all the effort.

3. Accountable to myself. I admit I am hard of myself. Many people tell me this. But that’s how I get what I want out of life. It’s difficult to please myself but when I do it’s for massive transformations and breakthroughs and I give myself a high five. And sometimes a hug (shhhh….don’t tell anyone). Expect great things from yourself, get those 4 sessions in to get results.

4. Say no to parties, movies, nights out. It takes discipline and commitment but hey….who said it’s going to be easy. No to parties, YES to training to get transformation results.

5. Have a strong WHY. This is what Amanda taught me. She says that if you have a strong enough why you can overcome almost any how. And looking back I always had a huge WHY behind my actions. Everything I ever did has a strong why and strong emotions behind. So this way you will make the time to do your 4 days a week training.

 

So if you want transformational results, get those 4 sessions a week in. They do not all need to be intense and sweaty, but they need to be there if you think you need to exercise more.

Yoga, Tai Chi, running, natural movement, anything, get them in there so you can make the transformations. Otherwise you will struggle all your life.

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But I can make things easier for you

I have a program which makes things easier. This program is for a period of 6 months and you will do 2 sessions a week for the first 3 months and then 4 sessions a week for the last 3 months.

Plus you get:

Accountability
Nutrition guidance
Training plans we create together to fit your lifestyle and your personality
Weekly calls to make sure you are doing the work to transform your life
You get your sessions recorded so you don’t miss anything
You get life access to all my online resources: exclusive articles, podcasts, webinars
And much, much more…

It will leave you feeling

Proud that you achieved your transformational goals and you did not give up
Confident that you know exactly what and how to do things moving forward, to continue transforming your life
Enthusiastic when you think about exercising. No more confusion.
Relaxed you have the right knowledge and right person behind you
Motivated and inspired to move on, reach your goals and purpose

If you want to know more about this particular program please email (and mention this blog and program) at alexandra@urbanwomenfitness.com

 

 

 

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3 Ways To Stay Healthy And Fit For Life

3 Ways To Stay Healthy And Fit For Life

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Easy for me to say right? Having 20 years of sports behind me it’s in my blood, I don’t even need to try.

I’m sorry, I have to tell you that you are WRONG. Any habit can be undone if not practiced, practiced and practiced some more.

And it’s so easy to stop when the tough gets tough. But today I am not going to preach about this, I am going to give you food for thought, as always but today a bit more.

Staying healthy and fit for life is not difficult. We make our own lives difficult by trying to do what others do and what others say, and we never go with our instincts.

Here’s what I mean. Some people really, really love the gym, and they like to be really toned and some like to bulk up and that’s ok. That’s what they like and motivates them and that’s good.

However many of us don’t want HD muscles, we just want to stay healthy and be happier as a result.

But here’s the thing, we struggle to get to where we want, healthy, fit and happy, because of a few simple reasons, you already know and I will remind you:

1. We make health a goal.

I said it before and I’ll say it again, health is not and should not be a goal. Health is there all the time, it’s like the nose on your face. We should never make a purpose of it.

I don’t really know how to emphasize this more. It’s like oxygen, it should always be there, it should be natural and we should not think about it.

Health comes as a result of your habits. Your life is a bundle of habits. Focus on them instead.

2. We struggle too much to follow thousands of rules.

Many of the rules, which I call health fashion, come and go (i.e. fats are bad for you!). We listen and put into application everything out there, just in case they are all right and you are wrong.

And this makes us miserable because we are virtually not allowed to eat, do or have anything according to the rules. You already know what is good and less good through common sense. You already know!

 

May I give you an example from my life? I hope so… 😀

I travelled to a few countries, working and studying, so I’ve been on my own for a long time. But no matter where I go and what I do, how the new world I find myself in tries to change me I always, always go back to the habits I developed back home, with and by my mother.

You know why? Because my body is programmed to eat certain foods and not eat others. And I am programmed to exercise on a regular basis otherwise I start gaining weight and feel miserable.

I first noticed when I left home and went to US in 2007. I began putting weight on and I realised that my eating habits had changed because I allowed the environment to dictate what I should do.

So I went back to what I used to eat home and I came back to normal. That’s the story in a nutshell.

That’s what I believed to be good for me and I stopped listening to everyone around saying this is good and that is bad. I just went with my common sense. And it worked of course.

 

So this is my advice, stop listening to everyone (yes! that includes myself) and follow your intuition, the habits you grew up with (because I am sure most of them were healthy) and move as if you were a child again (that means leaving the car home more often).

 

The exception to this rule is if you train for a specific purpose, marathons, competitions etc. That’s a different story. But if it’s health you are looking for then common sense is a good way to go.

3. We force ourselves to do things that everyone else does even if we hate it

And here I have “going to the gym” in mind.

As I said before, some people love it and it works for them, but it will not work for everyone. It never worked for me.

In the past I’d go to the gym 3-4 months and then get bored. Even if changing routines I’d see the same place, the same scenery, roughly the same people, never changing, always monotony, never having a purpose. It made me unhappy to be there.

Try instead looking for a sport you like. There are hundreds of sports you can take on. Learning a new skills is personal development and we, humans, are made to learn and evolve, not stagnate. That’s what makes us happy.

Examples: rock climbing, cycling outdoors (actually going somewhere!), running (learning from a coach), target shooting, archery, swimming, squash, badminton, tennis, Martial Arts.

I suggest you have a coach, you learn more, you are accountable and a coach never lets you get bored.

 

Finally spend more time outdoors. If you can take your training outdoors it’s even better. You’d never get bored of it, because every time yougo out there everything is different, from day to day, even within the day.

You have so much to see and do, to listen, to feel, to smell (good stuff that is). And be creative, your life is more colourful when you allow your creativity to flow.

 

Do those things that make you feel ALIVE

 

This is how you stay HEALTHY AND FIT FOR LIFE. Bring creativity, diversity, intuition and happiness in your life and everything else will take care of itself.

Furthermore look to be coached by someone who will teach you how to do things by yourself, who will educate you rather than just train you. This way you will know what to do when you finish your program.If it works for me there is no reason why it would not work for you as well.

 

As you already know this is what I do, I train you outdoors, I help you get fit and healthy and I spark your creativity on one of my 12 weeks programs, 1-2-1 or groups, and then you take it from there because you LEARN HOW.

Book a free call with me to see how we can get you out of boredom and monotony and release your creativity to get you healthy, fit and happy.

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How Does The Merisoiu Technique Really Work

How Does The Merisoiu Technique Really Work

The Merisoiu Technique or TMT is based on Six Guiding Principles of a Healthier Lifestyle:

1. Earthing or Reconnecting With The Earth
2. Natural Movement or Reclaiming Your Nature
3. Zanshin or Awareness and Mindfulness
4. Nutrition
5. Personal Development
6. Habits Transformation

 

TMT is not a step by step plan, you cannot do one principle and then go to the next.

All principles blend into each other creating a bigger picture which gives you a better understanding of how health really works and stop seeing health as a goal in your life.

Health is something we should not have to think about, and I should not write about…. but I do for some reason. We should not make a life purpose out of it, a milestone or a goal.

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How I came about it

The simple answer is 20 years of sweat, blood and tears. Ha ha, seriously it’s everything I’ve learnt and applied from my coaches and mentors from the age of 8 to this day. And I am still learning of course.

TMT has strong roots in Japanese Martial Arts, particularly Karate Shotokan, but Daito Ryu and Ninjutsu as well. I also apply some of the internal Chinese Martial Arts philosophies of Tai Chi and Chi Gong.

Everyone sees Martial Arts as fighting methods. I agree and disagree with this.

Martial Arts, when the students is wise enough to take the essence of the art, can be a powerful Personal Development journey.

This is a different story of how Martial Arts planted the seeds of discipline, determination and motivation in me from a very early age. A story I will talk about in another blog.

For now it is enough to say that The Merisoiu Technique brings together everything I learnt and applied in six pillar which are the Six Guiding Principles.

 

Here’s how TMT principles intertwine:

 

Natural movement if the physical part of the program which takes place outdoors.

But it’s not just Natural Movement you are practicing because another principle is involved as well, Earthing.

You may do natural movement training indoors but then you are missing a very important element of your health: reconnecting with nature, with the organic matter of which you and me are formed. Break that connection and you suffer the consequences.

Natural movement in the outdoors challenges your body in so many different ways, from flexibility to strength, power and physical fluidity and balance to mental focus and emotional stability.

 

Zanshin is an essential part of natural movement.

When they hear about outdoors training most people think about bootcamps. Natural movement is NOT bootcamp, it’s technique. Technique requires awareness and mindfulness,  energy and focus.

This does not mean that your training will not be challenging. They will be more challenging than you  imagine. And no, you do not need machines to get results. Training outdoors is more challenging that indoors.

 

Nutrition is what gives you the energy, focus and strength for your training.

You cannot train the body on the outside and forget about the inside or the other way around. They come together to form the whole. Only then you can say your body is healthy.

 

Personal development is continuous learning and growing.

It’s about rewiring your brain, doing things you haven’t done before and explore your true potential. Through natural movement and Zanshin you develop, learn and grow.

 

Habits transformation is the principle that brings everything together.

No matter how much you study, apply and you are coached on if you do not address your habits you will not be consistent and you will not get the results you seek.

However, it is not easy to wake up and go training at 6 am. It’s not easy to put your training kit on in less than 1 min and run out the door to meet your coach (that’s discipline). It is not easy to say no to ice-cream when we love it so much. It is not easy to do anything.

That’s why the habits transformation principles in The Merisoiu Technique takes you through a series of steps which you can apply to any habit to create and make it stick long term without so much struggle.

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So here’s another benefit of The Merisoiu Technique: IT SAVES YOU TIME…. and money.

So instead of going to the gym, then doing earthing separate because science has proven to be beneficial, then of course you need Yoga and some fluidity so you go to Tai Chi lessons. But then you want to practice mindfulness and awareness so you go to yet another class where you spend more time searching for it and travelling to it and of course more money.

So stop spending time and money and embrace The Merisoiu Technique.

This is a brief intro to The Merisoiu Technique so if you really want to know how it works and how it works for you in particular, book a FREE call with me and let’s chat.

 

And read more about the technique by downloading the free ebook 

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3 Mistakes Women Make Which Increase Stress Levels

3 Mistakes Women Make Which Increase Stress Levels

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#3. Obsessed about weight gain and weight loss

Keeping a healthy weight is crucial for your health. However weighing yourself every day or every other day won’t get you anywhere and you will be continuously worried and stressed that you are getting nowhere.

Your weight will fluctuate from day to day, often throughout the day as you eat and drink. Better weigh yourself at the end of he week to see where you are on a weekly, not daily basis.

And if you really want to lose weight, doing it fast will get you nowhere. Sure, you will lose it – the weight, but you will put it right back up.

When you deal with weight loss have a plan, a healthy lifestyle plan, and stick to it. Have a schedule of exercising, create healthy habits for the entire family and just focus on the process only. This will also reduce the stress and frustration of slow progress.

 

#2. Worrying about every little detail

You like to do things well, to strive for perfection. I know, I do the same. However, many times, although we strive for perfection, we cannot reach it not matter how hard we try.

This tension of trying to get things 100% right leads to working long hours, frustration and stress. The result… unhealthy lifestyle.

Because no matter how well you nourish yourself, and how often you exercise, you also need to look at your emotional wellbeing. Then we can talk about real and not partial health.

 

#1. Not allowing for some space in their lives

You look after everyone else and there is not time and space left for yourself. As a result you are continuously under pressure and stressed.

And you also transmit that pressure, tension and stress to the people around you, particularly your family and children. Believe me when I say your family suffers a lot when you are unwell, I tell you this from a child’s perspective.

As a child and teenager I took all my mother’s stress, anxiety and depression, all my parents’ anger and violence into my early 20’s. Only when I left to live on my own in UK I managed to heal and become the opposite of them. Nowadays I manage stress in a totally different way, and no more anxiety, depression or anger.

 

The solution

But it’s so difficult to make the space in our minds and bodies to allow ourselves to heal and nurture ourselves.

No worries, this is why I am here doing what I do. I can show you how to make that little bit of space in your world to allow yourself to slow down, breathe, relax and then resume your hard work and make things happen faster and better than ever before.

You may think I am talking about a sort of meditation or some mindfulness techniques. No, no, none of this. I have a much, much simpler and easier to implement habit to help you relax and find a little bit of calmness in your life.

A habit which no one ever considers because it’s so obvious we overlook it all the time. I can show you what it is, FOR FREE. Book a free call with me and I will share it with you, my little secret weapon 😉

 

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Weight loss is simple…

 Weight loss is simple…

Ha, I knew this will draw your attention.  But I am serious, it is simple. If you struggle with weight you might say this is nonsense. But hear me out, read the whole thing including my story at the end. Read with an open mind.

 

Weight loss is simple, keeping it off is bloody difficult. You can lose weight fast in so many ways including going day and night to the gym for an X number of months, stop eating carbs and fats, being “beasted” into running and weight lifting, pills and shakes and all other stuff.

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But what happens when all this stops?

 

Because you can’t do this forever. You know why? Well….you will be miserable because you want to live your life, you only have one after all, and it’s short. So you want to enjoy it not feel you are trapped in your own body.

 

You want to eat a biscuit from time to time, you want chips now and then , you want to have an ice cream once in a blue moon, because they are tasty, your brain is thankful, you are enjoying life.

 

So after you lose the weight and start living your life with pleasure again, even if that means you will have an ice cream once a year, what will happen?

 

I’ll tell you what will happen. After you put your body and brain under so much pressure to avoid fats and carbs and everything else, when they finally get some they will hold on to it thinking they will probably not get any more because that’s what you taught them.

 

And every time you eat something you “shouldn’t” your body will keep it all.

 

So what is The Secret to losing weight and keeping it off

 

Oh the secret….there’s no secret. Sorry to disappoint you. Harv Ecker said in a video that doing SIMPLE THINGS on an ongoing basis will change who you are.

 

Yep, I’m sorry again, but to get the weight off and keep it off you need to look for simple things and do them on an ongoing basis. Don’t worry, they will become automatic and you will not struggle with them after a while. But you should look for simple things anyway, so you don’t struggle.

 

Weight loss is a result of a healthy lifestyle and a healthy lifestyle has several components: Body, Mind, Emotions, Soul and Social.

If and when you understand this, really understand it, that’s when you will get your weight loss with a lot less resistance.

But focusing on weight loss alone will get you nowhere, and you will end up slim, sad and miserable.

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Here’s what I mean by simple things which you do on an ongoing basis that will change who you are:

 

Simple Thing #1. Eat healthy

 

You heard me saying it before and I say it again.

 

Understand that weight loss and weight maintenance is the result of a healthy life. And that means eating food how mother nature gives them to you (95% of the time at least, exceptions are allowed). That’s fats, carbs, protein, vitamins and minerals. Everything that’s in the books.

 

 

Simple Thing #2. Exercise a little

 

Walk, run, practice a sport, 15 – 30 min a day 4-5 days a week. If now you walk everyday and you don’t lose weight that means your body is ready to take exercising at the next level, maybe a run or maybe longer or/and faster walking.

 

Or maybe searching and finding a sport you like instead of going to the gym if you don’t enjoy it that much. Or how about spending more time outdoors?

 

Simple Thing #3. Be happy, be grateful

This is emotional and spiritual health.

 

See the small beautiful things in life, because they are everywhere. I used to be happy collecting dried leaves in autumn and I love feeling the texture of a tree bark. Yep….now you know. I am a tree hugger…..as if you didn’t already know… The fact is that it does not take a lot to make me happy.

 

 

These are simple things you can do on an ongoing basis. Easier said than done….I know very well what you mean.

 

The fact is that  to do this you need to create space in your mind and in your life so you can see clear and make wise decisions.

 

And that’s when I come into the picture. I create a healthy, fit and organic lifestyle for my students which they learn to keep by themselves, which stick long term. That’s empowerment, so they achieve and keep and improve their achievements. And I invite you to book a free call with me to go over some of your struggles and find solutions (yes, FREE COACHING on this call!!)

Be consistent, keep going…and going

Something done over 3 days will be a waste of your time. Done over 3 months will do nothing. Done over 1 year will get you nowhever. A simple habit done over 3-4 years will literally change who you are.

 

This is continuous development. Consistency is key when we want to continuously grow and improve, whether we talk about weight loss and maintenance or being a top athlete. Consistency, even if it’s slow and steady, they trick is to keep at it.

 

And that’s what my business mentor Amanda Watts keeps repeating and repeating hoping we will all get the picture at some point.

 

My personal experience with weight loss

 

 

And I tell you this from personal experience. Yep…..even since I took a break from Karate I always had problems keeping a balanced weight.

 

When I was around 18 I was 10kg heavier than today, maybe even more. And that’s because I stopped karate (after 10 years of being in the National Squad) and for 2 years I didn’t do too much sport or physical activity. And I had a friend who was not interested in these things.

 

And we used to eat junk food and all sorts of crap (pardon my language), day and night. Since that unbalance I experienced weight gain and weight loss throughout the years.

 

When I started running, in 2 years I became so addicted to it that I went down to 49kg and people thought I was malnourished. Then I slowed down on running and weight went up to my balance point which s 51-53kg. But then it went  again to 59kg and down again and so on so forth.

 

So the way I have maintained my weight balanced throughout the past few years is by following some simple actions and doing them on an ongoing basis. And 3 of them are in this article. It’s as simple as that.

 

And I enjoy life and food, I have ice cream every other month, and sometimes I have milk chocolate as well and bread, and pizza once or twice a year, same with home made chips.

 

And I am happy and healthy, and I am not miserable that I can’t eat this and that. And instead of saying I’m not allowed to eat this and that, my mindset was always that I choose not to eat them, and I choose when to have them.

 

Weight loss is a result of health and not the other way around

…and a healthy life consists of healthy habits. But to transform your current habits you need to go through a step by step process that’s as little painful as possible. But I am here for you, book a free call with me and I will work with you on a couple of habits to get you on the right path.

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How to wake up fresh and energized every morning

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How to wake up fresh and energized every morning

Today I was coaching one of my students and after the session she approached me with a question regarding sleeping.

 

She said that she can fall asleep just fine and she sleeps a normal amount of hours but she wakes up tired and she would like to wake up more refreshed and with energy. So she asked me if I had any advice.

 

I told her I do and I will write this blog for her. So here it is for everyone to learn

 

First a story

 

To answer this question I have to tell you a little bit about my experience. You know, I believe we learn through stories better than any other way. You must be used to this by now.

 

My sleeping patterns have never been strict. Is this wrong or right? Some may say it’s not healthy. However, I dread routine, I love creativity, freedom and the sense of “I choose what to do with my life and sleeping is a choice”.

 

I loved my crazy, colourful life. Filled with excitement and never a day similar to the other. And sleeping was one of the things that I felt was the most colourful. And health wise, this for me was pure health, when I had colour in my life.

 

I can sleep 10 hours and feel refreshed, I can sleep 5 hours and train, compete or study at the highest levels without a sign of tiredness or weakness or even the need to eat certain foods for energy. And then go to bed as normal and start the next day the same.

 

And no, there is no sleep debt and I don’t sleep 5 hours every night, it varies.

 

I can still do that now although I don’t do it as often because my social life is not as colourful as it used to be but my creativity is still at its peak after 10 pm. So you can sometimes call me around 1pm if you can’t sleep, if I am up at that time I am most likely writing.

 

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So what is the secret

 

There’s no secret actually. The amount of sleep is less important than the quality of the sleep. And sleeping is not the same thing as resting.

 

Ok, so how to you rest you ask. I did some experiments when I went through a period of time when I would wake up extremely tired no matter how much I slept and what my sleeping patterns were at that time.  So I began to experiment with certain habits. And here’s 3 of them:

 

 

1. Falling asleep watching movies

 

This was by far the biggest reason that kept me from resting properly. I experimented by alternating the days. One day I would watch a movie up to 10-15 min before going to bed and the next day I would read a book for 1 hour before going to bed instead.

 

The difference was massive. The day I turned off the movie and the computer 1 hour before going to bed I would wake up the next morning energized and rested. It was like magic.

 

And the change was from one day to another, it didn’t take weeks to see the difference.

 

Oh these days this means watching movies and tv but also smart phones, ipads, social media etc.

 

 

2. Not allowing time for digestion

 

Depending on the food you eat your body uses up more or less energy to digest it but it’s still energy usage. And depending on the food, its quality, amount and how you cook it can take hours to digest it.

 

So while you body, and that includes your organs, should rest and take a break they actually work for maybe half the night or more.

 

Doesn’t it make sense that eating 1 hour before going to bed is something you want to avoid?

 

If I am hungry around 10 pm I have a piece of fruit or a natural yoghurt (maybe add some organic honey if I crave something sweet). If I am really hungry then I have a plain salad with vinegar and olive oil.

 

I usually have my dinner around 6 pm, sometimes even earlier, and by the time I go to bed the food is well digested and I get a good night rest.

 

Remember that during the night you are not using a lot of calories anyway and they end up in the adipose tissues  in some cases the muscles.

 

But this takes us into a different topic and story so let’s go back to sleeping.

 

 

3. Clear your mind before going to bed

 

Now you probably went straight to “oh, the meditation thing again, heard it before”. While meditation is a good idea I don’t always do it before going to bed. Sometimes but not always.

 

Going to bed with your mind running around means it will still be running for a while after you fall asleep and there goes your restful night.

 

What I do is go for a 30 min walk around the block. Talking to myself is another way to get thoughts out of my mind (and I get some real expert advice as well 😉 .

 

When I do both is pure bliss, talking while taking a walk. By now my neighbours are probably used to seeing me talking by myself on the streets.

 

 

 

 

Anyway, do try these habits and if they don’t work for you come back and we can talk about it. Everyone has different lifestyles and what worked for me will not necessarily work for you as well.

 

So if you’d like to know more about my approaches please download my free ebook The Merisoiu Technique or book a free call with me and let’s chat.

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How to stretch your fingers and toes and why

How to stretch your fingers and toes and why

 

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This is a question I received from a reader of my ebook “15 Healthy Habits For The Body”. One of the habits I mentioned in it is to stretch your fingers and toes.

 

There are many ways to stretch fingers and toes. By stretching your fingers, toes and consequently wrists and ankles you:

– improve the blood circulation to those areas

– you relax your tendons, ligaments, muscles which leads to relaxation further up the arm or leg and better connectivity to the hands/fingers, feet/toes

– reduce the risk of plantar fascia or carpal tunnel syndrome

– improve range of movement in your hands, wrists, feet, ankles and thus freedom of movement

 

Today I will talk about 3 ways to stretch your toes or fingers.

 

1. To stretch your fingers. Stretch your arm out in front of you, without bending it and with fingers facing down (as much as it goes alone without pressure).

Take each finger and slowly pull it down and towards you. When you reach the thumbs it gets a bit tangled. For a good thumb stretch follow these 3 steps:

 

Step 1: place the back of your hands together, so that one palm faces you, one palm faces away from you. The hand facing you will be the hand you will stretch. Both thumbs are now next to each other. Got that?

Step 2: now wrap the thumb and the index finger of the hand facing away from you around the thumb you will stretch (that is the hand facing you)

Step 3: slowly start pull the thumb down

Repeat on the other hand

 

 

2. To stretch your toes, one at a time, sit down with your knee close to your chest so you can reach your toes. Then simply take on toe at a time and slowly pull it towards you.

This is the stretch I use mostly because it is easier to control. There is no body weight on them and you stretch as far as you feel comfortable.

 

 

3. Another method to stretch your toes is to kneel, and sit on your heels with your toes tucked in. This is a great stretch for toes and sole of the foot. This can be a deep stretch and sometimes painful if the range of movement in the toes is limited.

 

 

4. For fingers, instead of stretching one at a time you can stretch them all in the same time by holding your palm facing up and slowly pulling your fingers down towards the floor. This one will stretch all fingers except the thumb. For thumbs use the technique at point 1.

However, because every finger has a different range of mobility some may stretch less or more than others.

 

 

Try these stretches, let me know how you get along and if you need any further guidance. Practice the finger stretches especially if you type a lot. Take 30 sec from time to time and stretch your fingers. It will make a big difference.

 

And remember Be Mindful

 

 

If you’d like to learn more please download my free eBook “15 Healthy Habits For The Body” or book a free consultation with me.

 

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11 habits to help you feel better in your own body

11 habits to help you feel better in your own body

 

1. Turn off your devices when you sleep.

2. Sleep between 6 and 8 hours every night.

3. Don’t go to bed with your mind running around. Allow your mind to settle before you fall asleep for a quality rest.

4. For 1h before you go to bed avoid watching tv, checking facebook and emails or playing games on your phone. Instead read a book (a book with pages that is). You will wake up with more energy and avoid sore, dried eyes

5. Drink water throughout the day. The Earth is about 70% water, your body is around 75% water. We can conclude that water is life.

6. Move your body. After all that’s what it’s made for and we’ve been doing it for millions of years, it’s in our genes.

7. Smile. Science says that a smile will make you happier and it’s contagious, making people around you happier as well.

8. Reach for quality before quantity. Whether it is work related, personal growth or fitness strive for quality. This is help you be more productive, focused and appreciated for the work you do.

9. Breathe while focusing on your heart when you are anxious or panicked. It is the best cure. The beginning is more difficult but after 3-4 breathes it’s easier and you begin to calm down.

10. Socialize. I am probably the worst person at this, that’s until I go to an event, I meet wonderful people and then I enjoy it and feel happy for going. If you are not sociable, you could just be friendly. You may find interesting people to connect with and who knows you might even enjoy it.

11. Spend more time outdoors. Research shows that people who spend more time outdoors are happier.

If you’d like to learn more please download my free eBook “15 Healthy Habits For The Body” or book a free consultation with me.

 

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3 steps to Mindful Eating and its benefits

3 steps to Mindful Eating and its benefits

Mindful eating is not about how many calories you get it but more about what you’re eating and why you’re eating it, what’s the benefit you get out of it.

Many times we do things for the sake of it. When it comes to eating, sometimes we eat just because we have food in front of us. Think about weddings, they bring you so much food you end up eating it just because it’s there.

 

About Mindfulness

 

NHS actually encourages mindfulness for mental wellbeing. Mindfulness is about being aware of what’s going on inside of us as well as what’s going on outside of us.

Whether we talk about mindful eating, walking or running, they all contribute to our mental and physical wellbeing.

 

There are many ways to be mindful. You can and should be mindful every moment of the day. But when “life gets in the way” we lose sight of what’s happening around and within us. It so easy to do that.

However we forget that mindfulness is an actual solution to our problems. When we are stressed about work, the only way to get out of a tough situation is to find the best solution. You find the best solution when you are relaxed, in the flow, mindful then you can get creative.

 

But we end up saying “I have no time to be mindful”. On the other hand we do have time to stress out without finding a solution to our problems. Isn’t that a waste of time?

 

Mindful eating

 

You eat every day. How many times do you actually see your food, smell it, taste it? I mean really feel its essence. Not a superficial experience.

 

I will be honest with you, I’ve struggled with this. Since I was a child my mother kept telling me off for eating too fast and no chewing my food properly. I’ve been working on it myself I know it’s difficult.

Instead of giving you many things to think about when you eat I would like you to focus on 3 things only.

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3 Steps to mindful eating and its benefits

 

1. Have a sit

 

I used to eat standing and walking. I used to do this many many times, and I’m still doing it sometimes. This is mostly due to lack of time and the fact that if I am not home I don’t like eating out so I eat walking to my next destination. But these are some the excuses we all use, especially lack of time. Not a very good excuse.

 

Sitting encourages you to eat slower and pay more attention to what you are eating. It’s a break in the routine which slows you down and brings you in the present moment where you can truly experience the moment you are in. Your mind is nowhere in the past or in the future..

 

2. Chew your food

When you are mindful about chewing your food, you feel its texture, its temperature, its taste. You are in the moment where you can feel, listen, taste, touch and see.

 

From a nutrition point of view chewing your food has many benefit, among them:

– your body has access to more quality nutrients from the food.

– your digestive system doesn’t have to overwork, as the food reaches it already well chewed, so less chances indigestion.

– it slows you down and you are more aware of what you eat and how you eat.

– more aware of how much you eat

– it takes about 20 min for the feeling of fullness to reach your brain. So by chewing properly, you will slow down so it takes 20 min to eat your food (or less of it) of 10 min, you feel fuller faster with less food.

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3. Disconnect

 

When there are several things happening around you there is little chance you are actually paying attention to what you are doing, let alone what you are eating, why and how much. So you end up overeating.

When watching a movie or the news the flood of information affects us at a mind level but also physically. Depending on what you’re watching you automatically frown, tense your lips, your jaw, you start tensing your whole body. Experiencing the moment is out of the question at this point.

 

Physically you are no functioning properly, you are not relaxed and you experience nothing. You end up eating for the sake of it, no matter what, why or how much.

If you want to experience the benefits of mindful eating, you have to cut out all distractions as much as possible.

To fully experience the moment you need to actually be in the moment.

 

 

If you would like to learn more please download my free ebook “15 Healthy Habits for the Body”

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7 reasons why you shouldn’t sleep with your phone

7 reasons why you shouldn’t sleep with your phone

Why is sleep so important?

 

Firstly we briefly need to answer this question.

I cannot emphasize enough how important sleep it for us. It is the only time our bodies regenerate and naturally heal themselves.

 

1. When you’re sleep deprived, your body almost immediately develops conditions that resemble the insulin resistance of diabetes. Sleeping, or lack of it, is linked to Diabetes.

2. Studies have found that people who aren’t getting enough sleep drive just as unsafely as someone who’s drunk.

3. Several studies over the past decade point to a link between sleep deprivation and obesity — in both adults and children. Your body takes energy from 2 sources: food and sleep. If there is no sleep, guess what….you will eat more and you will eat more junk food as well.

 

4. Sleeping more when fighting illness aids recovery, it helps resist infection.

5. Sleep is the ONLY time the body undergoes repair and detoxification.

6. People suffering from stress and depression feel a lot better after they sleep.

 

Thus sleep has a profound effect on our mental, emotional and physical wellbeing.

 

 

Improve the quantity and quality of your sleep by taking your phone out of the bedroom or turn it off before you go to bed. Here are 6 reasons why you should do that starting tonight.

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1. Hypervigilance

What are you looking for after a hard day at work? Constant tension and alertness or peace and relaxation? If you chose the latter but sleep with your phone close by you won’t get any of it.

Whether you are aware of it or not, leaving your phone on or nearby can create a sense of hypervigilance. Hypervigilance is an experience often associated with post-traumatic stress disorder PTSD that involves feeling constantly tense or on guard.

Your brain is naturally turned on when the phone is around. Waiting for alerts from it. This prevents the body from achieving the desired state of total relaxation.

Somewhere in the back of your brain, you’re expecting a call, or a text, or facebook message and this makes you less relaxed and more tensed.

 

So how important is relaxation for you really?

 

2. Slow down before going to bed

Every time you check your phone, twitter or facebook your brain releases dopamine. Dopamine is created in various parts of the brain and is critical in all sorts of brain functions, including thinking, moving, sleeping, mood, attention, motivation, seeking and reward.

Dopamine causes you to want, desire, seek out, and search. It increases your general level of arousal and your goal-directed behavior.

Set a switch off time for your phone, ideali 30 min- 1 hour before you go to bed. Give your bain the opportunity to slow down and relax rather than stimulate it.

 

3. The light disturbs the body’s natural circardian rhythm

Probably the biggest danger to your sleep is the light your device emits. According to Dr Charles Czeisler, a professor of sleep medicine at Harvard University, the light interferes with the body’s natural rhythm, it’s tricking our bodies into believing it’s daytime.

If you wake up in the middle of the night refrain yourself from using your phone. Put it somewhere where you can’t see it or reach it easily. The light will simply disturb you further.
We sleep in cycles of 1½-2 hours, with brief moments of waking in between that normally go unnoticed. That is our natural sleep cycle. A simple flash of light or vibration of your phone at the wrong moment could make you fully conscious.

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A few more reasons why you should leave your phone out of the bedroom when you sleep

 

1. Increase productivity

The two hours after becoming fully awake are likely to be the best. You feel refreshed, relaxed, ready to take on your daily challenges.

Instead of checking facebook sit down, have you breakfast and do your to do list for the day. Then begin with the most difficult tasks on the list. You will finish them in no time.

Of course, if you don’t want to be more productive you don’t have to follow this advice.

 

2. More/Better sex life

Couples who keep mobile devices in their bedroom have less sex than those who don’t.

And spouses who choose to interact with one another on an emotional level have better, more fulfilling sex.

That makes complete sense, you don’t hurry up so you can watch the next episode of your favourite show, answer the phone, or play Angry Birds.

3. More/Better relationship with your family

Don’t get me wrong, I am not against using technology in your home. I use it every day. And I only have one room, the only place to take my phone is in the bathroom where there is dampness so I chose to turn it off.

Removing technology from bedrooms fosters interaction, you can see this with your own family and friends, I am sure. No one is distracted.

Re-create the relationships with your family

 

The 7th reason is the fast that your body undergoes the healing process when sleeping.

 

Wow, how important sleep and switching off is for us, from mental and physical health to better sex life, productivity and more quality time with our families. This can truly be called a balanced lifestyle.

 

 

Pictures from http://pixabay.com/
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10 Habits for a Happier, Healthier Monday

10 Habits for a Happier, Healthier Monday

Do you dread Mondays? No need to, it’s a day like all the others. But here are my top 10 tips to get your week started positive, healthy and full of energy.

Hyde Park (7)

1. Push yourself into an early morning WORKOUT.

Better yet do it outdoor. The fresh, crisp air will wake you up, boost your immune system and get the engine going for the rest of the week.

 

2. Start with a healthy, colorful BREAKFAST.

And looking forward to it the evening before.

 

3. Start your week with a morning MEDITATION.

It can be any type of meditation, you can do Tai Chi, walking meditation, yoga, visualization or meditate like a monk. Whatever works for you.

 

4. Watch and listen to INSPIRATIONAL, POSITIVE speeches and videos.

Nothing better to get your brain into thinking positive from the beginning of the week and get motivated.

Try this amazing track on youtube, one of my all time favorites  50 Positive Thoughts To Live An Awesome Life

 

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5. Start with a SMILE.

Whoever passes your way smile, it will make you feel better and it will brighten up their day as well.

 

6. Morning STRETCH.

This always wakes me up and relaxes tight muscles from the night before. Don’t be too harsh on yourself, just light stretching. If you have injuries or pains leave the stretches for a bit later after your body moves a little.

 

7. SILENT your phone at night and don’t use it for 1 hour after you wake up.

According to some studies people who don’t check their social media or use mobile devices are more productive during the day. I would add more clear minded and have more energy. Tried and tested many years ago before reading any statistics. Try it.

 

8. Make someone a COMPLIMENT

Throughout the day make at least one person a compliment, it can be anyone and about anything. Like the smile this will make their day and you will feel better as well. Win-Win.

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9. Start with a list of five things you are GRATEFUL for.

Appreciate the little things as much as the big, important events in your life. They are all part of you and complete your life, and the more you acknowledge them the more often they will happen to you.

 

10. Each time you meet someone, silently wish them HAPPINESS, JOY and LAUGHTER.

I think this is my favourite. I do all of the above throughout the week and like all of them but this is so powerful that it has to be at the top of my list.

 

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How to easily create healthy habits that stick long-term

How to easily create healthy habits that stick long-term

 

Our life is made out of a bundle of many habits. Just think about it, you brush your teeth every morning – habit, you drink your coffee/tea every morning, you lock the door, drive to work, change your clothes when you go to bed, that’s a habit as well. Almost everything we do is a habit, and a habit is automatic and painless.

 

When you want to improve productivity, focus, reduce stress and be healthier but you struggle, there is nothing better that creating and nurturing a good habit, which comes automatic, it’s fast and easy.

 

However, to create a habit is easier said than done right? Well, don’t jump to conclusions, there are ways to easily create and maintain a habit for a long time, to make it part of your life routine.

 

Before you continue, chose a habit you’d like to create, whether it is health and fitness related, business or personal.

These are 3 of the steps I take my clients through when we have a habit we want to create transform as part of The 6 Guiding Principles of a Healthier Lifestyle:

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1. Start small

It is important not to just throw yourself into something new. Your body and brain need time to learn the new habit, it’s a change for them. It’s like jumping into ice cold water when you’ve never even experienced a cold shower. It’s all about adaptation.

Let’s say you want to go for a run 5 days a week for 1 hour. Start with a run 1 day a week for 30 min, or even 10 min. After 4 runs, go up to 2 runs a week or stay with 1 a week but add 5-10 more minutes. Simple and painless.

You will see how easy and comfortable you build this habit and stick to it.

You can apply this even in an office environment or personal goals.

 

2. Focus on the tasks

When you make tasks part of your daily routine, you build a habit that sticks. Instead of focusing on the end goal, create many small daily or weekly tasks which lead to the end result. Then you only need to get those small, fast tasks done, to tick them off the list. That’s it, slowly building to the end result.

 

3. Design your environment for success

Why make life difficult for yourself? Design your environment so it helps you with your tasks and ultimately your goal or habit.

For example, let’s say you want to take trash out every Friday morning when you leave to work at 5 am. Why not place the bag in front of the door an evening before so at 5 am you don’t run around the house for the bin bag. You will have to pick it up to open the door (if you want to leave the house of course). You will build the habit of taking the trash out every Friday morning.

 

Again, you can apply this to anything you do, whether you want to create a new habit or to changing a habit

Want to go for a run first thing in the morning? Then get your kit ready next to your bed.

Want to have your own home cooked lunch at work? Prepare something the day before and put it in a plastic container ready to just throw it in your bag. Put a note on the front door so you don’t forget to take it with you.

 

All simple and painless.

 

Do you have a habit or tasks you want to implement into your life? Try these 3 steps and let me know how it works out for you.

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How to let go of stress instantly

How to let go of stress instantly

 

As women we wear multiple hats. We take upon us many responsibilities and a lot of stress. That builds up and before you know it, gets out of control. This in turn leads to anxiety, more stress and even depression.

It is important to learn simple and fast ways you can do instantly to relieve the stress, center yourself and regain focus. And here are 3 of them that I use most:

 

1. Focus on your Heart

Close your eyes, focus on your heart and breath 3 times (deeper than you normally would). Do this now…

Breathing straight into your heart helps you center, find quietness and inner peace. This is particularly important when you feel angry and you want to respond to the situation without regretting it later. This will help you respond rather than just react, throwing out whatever comes to you.

Photo Credit: martinak15 via Compfight cc
Photo Credit: martinak15 via Compfight cc

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

2. Relax your Muscles

Close your eyes and feel how your tensed muscles on your face, shoulders, back and arms just relax and drop. A deep breath or sigh can help with this.

Many times we hold our stress and frustration in our bodies. Actually most of the time and especially around the shoulders. When we close the outside world by closing our eyes, we allow ourselves to internalize the feeling, and just let go of the physical tension and with it goes the mental tension.

 

3. Fake the Smile

There has been scientific research done to prove that even a fake smile has the power to change your mood. Your brain does not make the difference between a fake and a real smile and it reacts the same, releasing hormones in the body which make you feel happier. Try this now…fake a smile.

 

All these elements are essential parts in my 6 step Outdoor Health and Wellness Program when I work with stressed out women to leave them feeling energized and transformed in as little as 12 weeks.

 

Please leave your feedback below, I would love to hear how all this has made a difference in how you feel while reading this.

 

If you’d like to know more please download my free eBook “15 Healthy Habits For The Body”

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7 Things I do to avoid the Flu

7 Things I do to avoid the Flu

 

water-lemon

1. Drink water with lemon and ginger every morning.

  • Boosts immune system
  • Alkaline food – Balances pH Levels
  • Cleanse
  • Aids digestion
  • Lemons are high in pectin fiber – helps fight hunger cravings – Aids in Weight Loss

 

2. Training outdoor.

 

Especially if you feel a start of a cold, you need to get your immune system up and running asap.

Don’t wait until it is very very bad. It will also make you feel better mentally.

The great thing about training outdoor is that you avoid the viruses which incubate in indoor, hot places. Even if you immune system is down you have less changes of contacting a virus outdoor than indoor with 100 other people.

  • Boosts immunity
  • Away from viruses
  • Oxygen for your brain, blood and muscles

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4. Eat citrus fruit or drink citrus fruit juice made by yourself

 

Citrus are ins season in winter. Indeed they are high in sugar but they are not high on Glycemic Index. 

What can they do for you?

  • Boost of Vitamins
  • Keeps the whole fruit so you don’t miss any nutrients
  • No added sugars, colours, preservatives etc
  • Low Glycemic Index
  • Grapefruit give you about 59% of your daily recommended value of Vit C

 

5. Drink lots of tea.

  • Cleanse body of toxins
  • Boosts immunity
  • Green tea and other herbal teas are best

If you fancy a tea with a twist, but still green, healthy and full of antioxidants, check out Matcha Tea on our store, as well as our review on it

 

vegetables

 

6. Eat fresh vegetables of all colours
Every colour has its vitamins and minerals the body needs to  stay healthy, strong and fight illnesses.

 

  • Green – vin A, B9, B2, Calcium, Magnesium, Iron,
  • Red – vit A, vit C (red apples contain quercetin, a compound that can fight colds, flu, and allergies)
  • Orange – vitamins C, A, B6, potassium, and fiber
  • Yellow – potassium, fiber, manganese, vitamin A, magnesium
  • Blue – antioxidants, fibre
  • Purple – anthocyanins (antioxidants that protect blood vessels and preserve healthy skin), vitamin A and flavonoids
  • White – vitamins and minerals: vitamins C, K, and folate, contain fiber

 

7. Sleep good.


Sleeping properly, a restful sleep, 6-8 hours every night gives the body a change to regenerate and heal. It is probably the most important tool to fight illnesses, if you ask me.
I use meditation and relaxation tracks which help me relax and also help me have positive thoughts before I go to bed.

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8.  Your mind has the power

 

Never say “I will get sick” or “I am sick”

Since high school, when I had the odd cold, I used to tell everyone that I am not sick and I actually produce antibodies.

My friends always wondered how come I was ill but had more energy than when I wasn’t, I would train harder, laugh harder  and be very cheerful all the time. What you think and what you tell yourself and others influence the outcome in reality.

I did not know then that this was actually a science, I had no idea why I was so energetic when ill. Well now I know.

 

And I have the perfect article to support this