Crutches For Your Immune System

Today I want to make you think. Think about your style of life, about your habits, about the things you just can’t live without. Or so you believe.

And I chose, as the topic, the immune system and how we use crutches to keep it upright. I will actually share with you my style of life.

That does not mean you have to do the same, the purpose here it to challenge your thinking not to tell you what you should do. You have to decide that for yourself.

I will just go straight into today’s topic.

I have water with lemon and ginger and I also have garlic (not with the water an ginger) every morning.

However, to ensure I don’t get dependent on them I take long breaks, a week, a couple of weeks. It’s like a test if you wish, to see whether I can “survive” without them. Then I go back to them.

But, if within a week or two I catch a cold then there is something wrong here. And it has to do with something else that I do or don’t do on a regular basis as part of my style of life.

Are you with me?

If your immune system cannot sustain itself, and fight a common cold for example, unless you take vitamins, mineral and all sorts of drinks, and without them your immune system will weaken, then something else needs your attention.

Sure, have a boost. I do. I sometimes have 2-3 months of multivitamins. I don’t have them on a regular basis. Personally, I want my body to put up a bit of fight.

If I was to catch a cold 1-2 weeks without these then it is obvious my immune system in not actually strong but uses supplements as crutches. In that case it seems healthy eating and training are not enough and it needs extra support.

Does this make sense to you? Of course we are not talking about illnesses. That is a different side of the coin.

But with the cold weather around the corner you may benefit from giving your current style of life a little bit more thought.

Don’t depend on any kind of food or supplement to keep your immune system up. It has to be able to fight by itself. Don’t use them as a crutch.

This is a small thing but the small things make the greatest difference in the end. Small elements of your style of life will either make you stronger or not.

So now think about your style of life. Are you dependent on anything, healthy or otherwise?

November 4, 2015November 4, 2015

The Key To A Strong Immune System

Many times I am asked whether I catch a cold running in shorts and t-shirt in rain or snow, summer or winter. My answer is always no.

We do not catch a cold because it’s cold outdoors. No. We catch a cold when our immune system is down, that firewall. That’s when we are open to viruses and we catch that virus.

Your immune system can drop because of many different reasons. One of them could be intense training or cold. Yes. Cold can lower your immune system. However it’s not the cold that makes you catch a cold. It’s your weaken immune system.

However, if you keep your immunity strong constantly you needn’t worry about cold and intense training.

THE MISTAKE

There is a habit. The habit of inconsistency. You cannot have a strong immune system if you are not consistent with your eating habits, your training routine and sleeping patterns.

The “bad day, good day” stories are good excuses but the only one suffering will be you. In time, by confusing the body so much, its defense mechanisms will weaken and it will be more difficult to get them back up than if you were consistent from the beginning.

You may or may not be aware that what you do for months can cause those defences to gradually weaken, and not what you did yesterday. So running in the rain….no I don’t catch a cold.

STRESS AND LACK OF SLEEP

When I do catch a cold I know these are the 2 reasons that weaken my immune system a lot. I know because I pay close attention to my habits. Sometimes I even write them down.

Need I say more? Just that sleeping well (resting well, quality sleep is not the same as quantity) 3 days out of 7 or 20/30 doesn’t mean you are consistent. And don’t be surprised when you catch a cold because your body didn’t have the chance to recharge.

By the way, sleeping is the only time when the body heals in its natural way. Bear that in mind.

FUEL

This is one of the Food Discipline™ lessons I repeat over and over again.

Food is fuel. Leaving aside the cultural aspects and that it satisfies our taste buds, food is actually there to fuel our bodies and keep them strong.

Understand this, really understand it, and you will witness your food choice begin to change.

THE KEY

If you want to have a strong immune system be consistent with your (right) habits and drop the “good day, bad day” story. The right habits that build and help your body recover.

Recovery is not only after exercising. Recovery is after a day of work or looking after the kids. The body uses resources and it needs to recover.

There is no such thing as a good and a bad day, they are the reflections of your habits. Exceptions should be exceptions, and not daily and weekly habits.

Thus the KEY to a strong immune system is CONSISTENCY.

The KEY to consistency is, many times, ACCOUNTABILITY. If you struggle to stay consistent and want to get certain habits in place, habits that will last long-term contact me.

September 3, 2015September 3, 2015

Tricks To Fall Asleep When You Cannot

Many years ago I used to not be able to fall asleep till 4-5 am. Many times, around 5 am, when I’d have enough of not sleeping I would put my running kit on and go for a long, refreshing run.

The biggest problem was that I was always very active and creative at night, and still am, and I could always focus and learn better after everyone else would go to bed and I was alone in a very quiet house.

Sometimes that happens even now, actually some of my best blogs you see here were written after midnight.

Sometimes I don’t even try to fall asleep if I cannot because I know I create some cool things, including poems. Much of what I write is never seen by anyone else but I still write them.

The other side of the coin is that I am also a morning person. I like and I am able to wake up even at 4:30 am to do my training.

So do you struggle to fall asleep….but would like to? These are tricks I used to do and still do if I cannot sleep. Not all may work for you but you can try them out. You don’t sleep anyway.

Here are a few tips to help you fall asleep, things I do myself:

1. Open the windows for at least 1h to get some fresh air in your room before you go to bed. If it’s winter it’s even better, believe me.

2. Stop tossing and turning, if you cannot fall asleep you won’t. Stand up, walk around or just lie down and stop moving.

3. Work the muscles, get them tired. When you lie down in bed they will just relax to maximum. Some say that this will keep you awake. In my case it actually helps me sleep better. You can try it a couple of time, you won’t sleep anyway. If it doesn’t work for you then you don’t do it anymore. Try the others.

4. Practice some fluid movement. If you don’t know how contact me and I will show you a few movements. And you don’t have to commit to anything at all.

5. Breathing meditation. I have to admit this doesn’t work for me all the time. Fluid movement and getting my body tired work better for me.

6. Stretch your body to release that tension you gathered throughout the day. And here’s the perfect stretch for this.

7. Count. When you count you do something very boring your brain will go “I can’t take this anymore, I will shut down” and you fall asleep. It may take up to 100 or even 1000. When you start losing track it’s a good sign, keep counting though.

8. Focus your attention on sounds from outside. Every little sounds. Listen. It’s a beautiful feeling.

9. “Listen” to the silence. One of my favourites. Listening to that deep silence. If the environment allows you to do that it’s a wonderful experience.

10. Go for a walk, if that’s possible. Yes in the middle of the night. It’s one of my favourite things. But make sure you don’t go alone, for safety purposes.

11. Read a book, paper book not kindle. Preferably nothing violent and horror. Poetry would be nice and different for many people.

12. Have a glass of water. Cool your body down.

13. Write and draw. Write and draw what? Anything. Anything at all. Take a sheet of paper, a pen or pencil and let your hand do whatever it wants. Scribble. If it doesn’t help you fall asleep you might create a beautiful piece of art. If you think you cannot write or draw, think again, you are a creative being. We all are.

When you cannot fall asleep, never:

1. Turn on the tv

2. Check your email

3. Check facebook and other social media

4. Make phone calls or text

August 24, 2015

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.

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.

August 1, 2015August 1, 2015

Insight Into My Personal Nutritional Habits

I think every one of my clients ask me the same question at one point in our coaching journey: Alex, what do you eat?

So I thought I would write some of my habits and answer this question for them and everyone else. They are neither the best habits nor the worst. Choose the ones you believe can benefit you.

I will talk about things that I do and things I do not do in terms of nutrition. And I will try to keep it real and tell you about the less good things as well hoping you will find something to learn from this.

Consistency

I have sustained this type of diet and lifestyle for many years. A few exceptions were made when I moved from country to country, when the first 3-6 months were a struggle to adapt to the local food.

However, my body is very well adapted to this kind of diet and lifestyle. So if you try any of these habits and you find they do not work in the first 3-6 months that means that either your body needs more time to adapt or this is not the right thing for you.

Just bear in mind that a lifetime of poor habits takes more than just a few months to change and for the body to adapt. You need patience and perseverance, be committed to your daily habits and don’t make exceptions after exceptions.

After all, exceptions made on a regular basis are actually habits.

Exceptions from my rules

Since we mentioned exceptions I make exceptions one day a week, and many times not even that. I don’t do this because I have to, but because I do not need to make those exceptions.

Many times we make exceptions because friends and family urge us to “have a break”. I don’t allow this to happen, and if I do I am very controlled no matter how much I like what I am eating.

I have developed this control over the years. It’s not something I’ve always done.

Fuel

Food for me is fuel for my body. Thus my food choices follow this rule. Taste is just an awesome add on.

Processed stuff

I used to have a pot of chocolate ice cream a month. I haven’t had for the past 3 months. But if I want it I will have it. I usually don’t want it, because I don’t really need it. Can’t think of anything else I have.

Dairy

Yes, I have dairy. Maybe a little too much sometimes. However I am aware of the quantity I have.

It is important to be mindful of your habits as this way you will be able to control them.

In my case dairy is cheese, white cheese (you find this in eastern Europe more), goats cheese (not any goats cheese) and yoghurt. That’s pretty much it.

Meat and fish

I grew up eating meat, all sorts. I am not vegetarian today but I eat meat very seldom. I do have fish 2-3 times a week.

Fruit

Every day. I don’t particularly like bananas for two reasons: there is not much water in them, they are pretty dry for me and they have a lot of sugar.

Since I don’t have a lot of sugary foods, bananas for me don’t taste that awesome. On the other hand I have them if I have no other choice of fruit.

I don’t have dried fruit. It’s again the taste of high sugar that I don’t like. This happens because I don’t have sugar in general so when I do have it’s too much.

Fresh vegetables

Every day. Every day I either have a big salad with each of my meals or I have them cut on a plate and I just have them like that, with cheese, or next to eggs, or whatever.

I always have my salads with: vinegar (not vinaigratte, but wine, apple or plum vinegar), olive oil and salt.

Drinks

Water. How much? Don’t know. I drink throughout the day, I have it next to me and in my back pack and I just drink.

Unsweetened tea. Not every day.

Warm water with lemon and ginger every morning and sometimes during the day. It’s not a “trend” thing though. I like lemon in general.

Grapefruit juice I make myself. By the way, have the pulp, the best things are in the pulp.

Coconut water….once in a blue moon when water and tea become useless for hydration. That’s it really.

Snacks

Baby or plum tomatoes, carrots, cucumbers.

Fruit. Depending on the season: strawberries, oranges, nectarines, sometimes grapes.

Nuts and seeds. I used to have every day because they are convenient, particularly when I coach several consecutive sessions.

But I was beginning to have too many so now I seldom have them. Although nutritionist advise us to have fruit with nuts, that just makes me not eat either. The combination for me is not great.

Natural yoghurt

I have every day: diary (that;s cheese and natural yoghurt), legumes: beans, peas, broccoli etc; quinoa and other similar stuff, warm water with lemon (every morning! ), fruit, vegetables

Other things I probably have 1-3 time a week: rice, eggs, honey, humus, broth or soups, meat, fish.

Every 2 months or even less often: these are more like treats: cereal (with the least sugar i can find) with rice milk, home made rice pudding

Twice a year …or 3 times maybe, I go “crazy” and I have: pizza or chips

Other habits

I don’t eat after 6-7 pm. I like to go to bed with my stomach calm.

I eat when I am hungry.

I finish eating when I am still hungry, 80% full. Remember the Food Discipline lessons I wrote the other day? Check them out.

I eat little and I get hungry more often. So I eat little and often. The fact that I have my own business gives me the possibility to live on my own terms. Having little food as often as I need to is very important for me and I can do that now. So you can say I am lucky….made my own luck really.

Discipline. I have my own food diary. I know what I have had in the week and month and I am mindful of the quantity of food I eat.

So there you have it. A summary of my habits. There will always be ups and downs but I respect my rules, if not 100% then very close to that anyway. Why? Read The Story Of How I Changed My Relationship With Food to better understand

Questions? You know how to find me.

July 15, 2015July 15, 2015

The Story Of How I Changed My Relationship With Food

This is one of my stories and one that will shed some light on why I am the way I am, why I know the things I know and why I coach the way I coach.

It is the story of how I built healthy habits that stuck for a lifetime. It’s long but I tried to make it easy to read.

And I actually had to talk to my mother to remember when everything began. Everything as in me eating healthy and being aware and caring about the fuel I gave my body to work with.

The Beginning

I began practicing Martial Arts in 1995. My diet mostly consisted of broths, home cooked meals, sandwiches at school, I didn’t grow up with breakfast cereal.

However, believe it or not when I was a child and through part of my teenage I used to drink Coca Cola and Sprite. I used to drink a whole 2l bottle sometimes in just one day. Seriously.

That was until one day when I threw up after drinking coca cola and eating a sandwich. And it was not the sandwich that got me sick. That was the end of that for me.

I also used to eat fast food. I didn’t do that all the time but it was on a weekly basis. Fast food was on the menu frequently, again in between those broths I didn’t like then and now I love.

However the fact that we, my family, would not generally eat take aways, or go to restaurants or visit too many people, it kinda levelled up the toxins I’d put in my body a couple of times a week. I was extremely skinny though. I didn’t end up obese, somehow. Anyway, let’s just say I wasn’t always like you see me today with regards to food.

In 2003-2004 (if I remember well) I was at least 10kg heavier that what I am today. That’s 22 lb. Seriously…again.

Nonetheless I went onto a difficult journey.

The Downfall

When you are an athlete training 6 days a week and competing at international level you don’t really care about the amount of food you eat, even if it’s healthy. You just eat and burn everything straight away.

But…when you stop training, or go from 6 sessions a week to 3, and you still eat a lot of food and you also start eating more garbage food, well that changes your life….and weight, and not for the better.

I went to France with a friend to visit my family. For 2 months we ate burgers and chips at unusual hours, 1 am, 2 am, it didn’t matter. Now I’d never do either of those.

Long story short, I got home and I was 10kg heavier. Yes, I felt fat, that was fat for me and we all know how it can go further and further if you don’t wake up and do something about it.

From being slim and toned to clothes not fitting me anymore. I didn’t feel good in my own body anymore. The transformation was incredible, in all the wrong ways.

The Commitment

Soon after, I made a decision… no, I made a COMMITMENT to myself that it was time to change. That I was going to lose the weight and get back to myself again where I felt strong in my body, and moved freely and gracefully, I made a commitment that I would fit in my clothes again.

That meant training again and eating better, better than even before the weight gain.
So bread was out. For years I didn’t touch it, now I do a couple of times a month, even less than that. No pasta, no pizza, no breakfast cereals, less rice and less potatoes. I still had the later 2 but only 2-3 times a week.

No more sweets, or ice cream or anything that wasn’t supposed to be there. Not even dark chocolate, which I hated by the way. Now I learnt to like it…kinda. And no more homemade jams or pastries or Christmas family food and so on.

In 2007 I took up running and since then I never looked back.

Can I also say that when all this started to change and I found my balance through nutrition and training the friend I went on the wrong road with disappeared from my life. It’s as if she was there to show me a different way.

Once You change your environment automatically changes as well. It all comes from within you. But I didn’t know that then.

The Struggle

It was difficult, not only because I was changing habits and refusing to give my brain what it craved and when it craves but because no one would understand why I would say no to grandma’s jams and my cousin’s awesome pies and desserts. And why I wouldn’t make exceptions.

They did not understand that making exceptions every day will turn that into a habit rather than an exception.

So they would offer me and ask me if I wanted foods they knew I loved. No one understood how difficult it was for me to say no, until I got those toxins out of the system and then it got easier and easier.

Sure, I had my “let go day” but that was once in a while.

And the first 3-6 months were the worst. That’s why today my coaching programs are 3 or 6 months. It takes time to build habits that last for a lifetime.

I did it myself, been through it and now I guide others. Of course it is down to each of us to put the work in. As my Sensei once told me: we [coaches] open the book for you but we cannot read it for you.

The Result

The result was that by changing what I ate and train up to 6 days out of 7, by building healthy habits that would stick for a life time, by taking my time (1-2 years), be patient, and focusing on the process every day, instead of weighing myself every day and seeing myself fat, was that I went from 60+ kg to 49 (3 kg thinner than today)!! To the point that people thought I wasn’t eat.

What they didn’t know was that I would eat a lot of the right foods and train every day. Not walking, training. Not exercising, training. Training to get better at running. Training to get stronger and more flexible. Training with a purpose, to learn and to develop.

I was the strongest and fittest and healthiest than ever before. And I was working in an office 8 hours and after than I had my Masters courses. Before work and after the courses I would run and ice skate or take my waveboard out.

There are many, many habits I changed in those 2-3 years. And they stuck with me and they will be part of my life forever.

Today I am in a place where I have control over my life, I am aware, more disciplined and able to guide others on their journey to building Food Discipline and foundations that last for a lifetime.

The Lessons

I learnt so many lessons I teach my clients today and probably the most important ones have to do with creating habits and a lifestyle that will last forever through discipline and strong foundations.

In the end I don’t get you healthy and fit for summer, I teach you to be and stay healthy and fit for the rest of your life.
This is my story. What’s yours? Are you committed to change your life like I did? If so, book a FREE call with me and let’s see how we can make than happen by building strong foundations to last for a lifetime. Book here.

June 26, 2015June 26, 2015

What Is Raw Food? And Why Should You Care?

Have you ever wondered why your shape may not be changing as fast as you’d like, despite going to the gym? Or why you may still be feeling tired or run down? Exercise, while vital to good health, is only one part of the equation. The other part of course is what we eat. And living food, or ‘raw food’, as it is often called, can be your ally both inside and outside of the gym. But what is raw food? And why should you care?

What is raw food?

Raw food is defined as any food that has not been heated to above 115 degrees Fahrenheit (46 degrees Celsius).

Many people think that this means carrot sticks and salads, but actually all it means is that the food has not been heated excessively.

Raw food can be marinated, chopped, blended, juiced, fermented (think wine, kombucha, sauerkraut) or dehydrated till crunchy (think kale chips, sprouted crackers, crunchy granola cereal).

What do fruit smoothies, granola, kombucha, tomato salsa, marinated mushrooms, wine and kale chips have in common?

They’re all technically ‘raw’!

Why should you care?

Here’s why raw food is fantastic for your health…and therefore your figure, your sports results and your energy:

Raw food retains many of the digestive enzymes that we need to maintain good health. The food is literally still ‘alive’, so its vitality hasn’t been totally lost.

Think of an onion: if you plant a raw onion, it will continue to grow. If you plant a cooked onion, it will rot.

The vitality in living foods makes all the difference to our health when we are eating them on a regular basis!

What can I eat apart from fruit and veg?

Nuts, seeds, edible flowers, superfoods such as maca and spirulina, seaweeds, natural sweeteners, sprouted beans and grains…all of these can be combined to make the most delectable dishes, including sprouted hummus, Thai green curry and chocolate pudding!

I and others like me specialize in creating living, vegan and gluten-free goodies: cereals, soups, dips, pickles, curries, crackers, cheeses, chocolates, cookies, ice creams…the list goes on! And if I can do it, so can you.

What are the benefits of eating more raw food?

Here’s what people tend to notice: more energy and vitality, smoother skin, weight loss, weight gain, less need for sleep, relief from allergies and other issues stemming from food sensitivities, and improved well-being overall. Wow!

You can also improve your recovery time. My children do a lot of sport and also eat a lot of raw food – although they also eat a lot of other foods too – and they both have very fast recovery times. It’s amazing how much energy we can free up for ourselves by feeding our bodies food that is packed with vitality!

How much raw food do I need to eat to see a difference?

I always say ‘more than you were eating before’. And I do recommend listening to your body – it will guide you better than anyone. For example my partner lost over 4 stone by eating a high-raw diet but still eating meat. It was a vast improvement over what he was eating before!

Living foods are like any other way of eating: there’s the right way for one person and then the right way for you.

And there are wrong ways: there are some people who say they eat 100% raw food but they don’t look healthy because they’ve forgotten to look at the nutritional balance of what they are consuming. For example there is plenty of protein in living foods – dark leafy greens are full of protein, chia seeds are a complete form of protein – but you have to know that and not just eat nuts all the time. Balance, as with everything, is key.

Fresh juices, fruits, vegetables, nuts and seeds, superfoods, fasting, detox – these are useful for us all, but the degree to which you implement these things needs to be your own personal choice.

And it needs to be easy, fun and delicious – which is where I can help.

Disclaimer: The information in this article is designed for educational purposes only and is not intended to serve as medical advice. It should not be used for diagnosing or treating a health problem or disease. It is not a substitute for professional care. Your health is the sum total of all your life choices and appropriate professional care and guidance should be taken as you make changes to your diet. If you have or suspect you may have a health problem, you should consult your health care provider.

About Barbara: Barbara Fernandez, the Rocking Raw Chef, is a raw food expert who has been helping people learn to make delicious raw food that’s quick, easy and family-friendly for over ten years.

Barbara’s passion is teaching others how to make healthy food for themselves that is family-friendly, made with simple equipment and ingredients, ready in 5 minutes and above all, super delicious. “I’m a total foodie,” Barbara says. “I’d rather rock out than spend hours in the kitchen, and I’d definitely rather eat curry than chew on a carrot stick!”

Barbara feels very strongly that people should be allowed to start where they’re at, rather than be forced to adopt a 100% raw lifestyle. To this end, she specializes in what she calls ‘ONE meal for everyone’, enabling busy people to make raw food dishes quickly that can easily be combined with other foods so that parents and children, friends and lovers can all eat a single meal together, no matter where they may be on their own personal ‘food journey’.

Barbara holds David Wolfe’s Ultimate Raw Nutrition certification, is a graduate of Anthony Robbins’ Leadership Academy, is trained in Voice Movement Therapy and in addition to singing, performing, giving interviews and teaching, she has written 7 ebooks on raw food, which are currently being published in both English and Spanish.

In addition to holding workshops, giving talks as well as singing her ‘rock it raw’ spoof songs, Barbara also holds Raw Food Detox retreats in the beautiful Cotswolds.

A free starter program as well as recipes, articles and tips are available at her website.

www.rockingrawchef.com

www.thecotswolddetox.com/rawfoodimmersion

June 16, 2015June 16, 2015

What Is Efficient Body Movement and Why Should You Care

Why you should care

First things first. First things first. Unusual way to start a blog but bear with me.

Your body and your mind are always connected. No matter what you do or when, they will always work together and influence each other.

When I began the journey of studying movement and teaching it I realised that the way I was using or carrying my body, my stances and my general physical state were influencing my state of mind and my emotions.

The same with some of my clients, particularly when we talk about stress caused by lifestyles, work environment, life events etc.

And this is more often than the opposite, although the mind influences the body as well.

However I noticed from experience and working with my clients that the moment we release physical stress release, psychological stress release takes place as well. And often this happens in a matter of seconds.

What is efficient body movement

I often speak about efficient body movement or body use. While my clients have a good understanding of what this means and most of them begin incorporating the elements from our sessions into their daily life, others don’t work with me so they do not know.

Everyone can move, everyone can run, everyone can breath, sit, stand and walk. No doubt about that. We do these day and night.

However efficient body movement or use is a healthy type of movement that nurtures the body, mind and spirit. It is the movement that enhances creativity, allows the mind to flow and the body to move with less restrictions.

It is the type of movement that allows all the functions of the body, internal and external, to function with as little resistance and restrictions as possible. It is the movement that allows you to thrive.

Your body is just like a musician’s instrument. You play that instrument. But unless you look after it and fine tune it you will not be able to make great music. It’s the same with your body, fine tune the way you use your body and it will function smoothly, with less problems and difficulties. And so will your mind as well.

[tweetthis]Fine tune the way you use your body to function with less problems and difficulties.[/tweetthis]

Is movement only about the body?

No. It is my belief that a relaxed physical state will allow the body and mind to function at their best. When we do not use the body in a healthy manner there is a lot of pressure and many restrictions at all levels. Movement impacts everything else, it is not only about the body.

There are 3 reactions taking place in our bodies at any given time: PHYSICAL, PSYCHOLOGICAL and CHEMICAL (i.e. digestion).

[tweetthis]There are 3 reactions taking place in our bodies at any given time: PHYSICAL, PSYCHOLOGICAL and CHEMICAL[/tweetthis]

Whenever there is an “emergency” in one of the systems (i.e. stress) the brain directs most of the resources to deal with that problem.

The downside is that it takes the much needed resources for other functions. For example it takes the resources, the energy which deals with proper digestion. So stress leads to poor digestion, which leads to poor nutrients for the body, weight gain and so on.

Can you see what’s happening here? Any imbalance of any sort, in the body or mind, will cause the brain to focus on that particular function more and leave the others aside until that “emergency” is fixed.

But what about the body?

Here I’d like to give you an example using posture.

When we slouch and/or tense our bodies we compress our torso and place unnecessary pressure on our internal organs, as the body collapses forward and head hangs backwards. And so the internal organs functioning is restricted.

And with restricted internal functioning, digestion is restricted as well as many other functions, but let’s stick with digestion, it’s easier to explain and understand.

If digestion is restricted then the body will not be able to extract the resources it needs from the food we eat.

When this happens our bodies cannot recover, nourish and thrive. And if our bodies cannot thrive then our minds will not thrive either. Besides what we eat and how we digest the food directly impacts the mental functions as well.

With restricted internal organ functioning, because of all the stress we place on them by slouching, many other problems arise at a physical, mental and emotional level.

What to look after

To achieve this balance, or rather to go back to balance, because your system will always try and get back to that, we need to look at the body and mind as one whole unit. They are not separate.

We need to address all three reactions taking place in our bodies at any given time: physical, mental and chemical.

So here’s a simple example on weight loss, because many people struggle with this.

“What is the reason I gained weight?
Is it lack of exercise – physical reacion?
Stress or depression – psychological reaction?
Nutrition – chemical reaction?”

Find the real cause. Because, for example, if your imbalance is caused by a psychological reaction you can tackle the physical and chemical as much as you want, you may even see results, but if you do not address the real cause, nothing will change, and the experience will perpetuate over and over again. Same goes for the other systems.

The brain will send all its resources to take care of that problem and that means it taking resources from the other parts. There’s your imbalance. Bring your body back to balance.

Allow yourself to thrive. Book a free call and I will help you with the first few steps.

May 26, 2015January 5, 2019

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 Flu
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?
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
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)
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
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
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 Sessions
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

We are organic beings and we should remain in contact with the matter we are made of. The Risks Of Going Barefoot