Tag: health

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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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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

crocodile

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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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Finding Balance In Life

Finding Balance In Life

 

I am the Coach who helps women find the right balance in their lives. The physical-mental-spiritual balance and the family-professional-personal life balance.

So many of my clients come to me seeking this. And I give them the tools, knowledge and support they need to grow, develop and nurture the seeds of wellbeing.

Everyone is seeking balance. Whatever that may mean to each of you. But what is this balance I am talking about?

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Teach your body and brain what balance is

This is how I see things, and as I said in other blogs don’t believe me, think for yourself and decide.

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.

Some of us seldom pay attention to the world around us and the one within us for longer than a few minutes, if that.

Under these circumstances is it really possible to be or find “balance”?

And are your body and brain able to recognize balance at all?

Teach your body and mind what balance is and how it feels first. How? By doing, throughout your day, small things you qualify in your mind as being balanced: balancing your backpack on both shoulders, balancing your body weight evenly on both your feet when standing, uncross your legs when sitting and place them flat on the ground.

The more you think about balance throughout the day the more balance you will attract in other areas of your life.

It’s the small things that make the difference. It’s the details that we, as society, are failing to observe. And it’s the details that make the whole….always.

Think balance and you will receive balance.

 

But the reality is…

Philosophy is so easy. Everyone gives wise advice, including myself, and they are all true….in theory. When you actually get to applying them that’s the challenge.

The truth is you will always lose balance. It’s not something new. It’s not a shock to you. When you have an awesome day something happens and throws you off balance.

Some are thrown off balance by something like a sudden rain when they are at the beach. Look at your life. How many times are you thrown off balance?

And how many of these events are actually real enough to be taken seriously?

The reality is that unless you learn to see the other side of the coin you will always feel miserable because there will always be events to throw you of balance.

The other side of the coin I’m talking about is the one that helps you develop further and grow, and grow and grow some more from these unbalances.

Actually balance comes from unbalance. How are you suppose to know what balance it if you never experienced unbalance? It’s like night and day, you see what I mean?

Be grateful for those moment when you feel you lost balance because they guide you to the path of balance. If you learn to see the other side of the coin that is.

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Unusual experiences

As a professional woman do you like to walk through muddy puddles, walk in pouring rain and stay for hours outdoors in the cold winter doing balance exercises? In most cases the answer is no.

All my clients experience mud, rain, cold winds and winters at some point in their training programs with me. Normally they would all pull back and give up their training day because of these obstacles.

Yet, when they train with me they know that everything (particularly breaking the rule of being clean, ha ha) makes them push boundaries for physical and mental growth and development.

It’s unusual, different it’s exciting and exhilarating. It’s liberating.

Being out of their comfort zones makes them grow. You see, after they train with me they feel liberated. This is how some of them describe the experience they have. They see the other side of the coin, the other side of cold, wet, muddy days. The side that makes them grow.

 

Injuries

The most recent experience I had myself was yesterday, Saturday the 7th of March.

I competed in Bracknell Legends Shotokan Karate competition. I went there convinced I’d leave with 2 first places.

Instead, I left with 2 third places, a sore eye and a severely sprained middle left finger. It’s all purple and swollen as I type and it makes writing this blog bloody difficult. It’s not fractured though.

Today I went to my regular karate class. And I immediately saw the benefit of the injury and of not using my left hand.

I usually fight with my left leg and hand forward. That’s my strongest, fastest stance. Now I am being  forced to change that and use my weakest side of the body. Now I block and attack ONLY with the right hand and arm and legs.

By damaging my left hand I am actually strengthening the weaker side of my body. And that will only make me stronger. Being ambidextrous has many benefits but that’s a topic of another blog.

 

Conclusion

No matter which example you take, in each of them you see BALANCE. In the first one is balancing the adult and the child.

In the second example you see balance between the left and right side of the body, left and right brain hemisphere, Ying and Yang.

 

Advice

I cannot give you advice through a blog. These things are so individual. I’d need to know more about you and your life and then point the path for you to take.

There is always something that needs balancing or re-balancing in everyone’s life. Because no matter what we do we will always be thrown off balance sooner or later.

What will make you grow is how you interpret these unbalances. How you will grow from them. There is always a way to grow from an unbalance in life.

 

So are you seeking balance in your life? If you feel what I wrote here is something that resonates with your please email me and let’s talk about it more at alexandra@urbanwomenfitness.com

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Confused About Food: How To Get Past The Confusion

Confused About Food: How To Get Past The Confusion

Honestly the word “healthy” has no meaning anymore. Let me tell you why I say this.

I recently had some conversations about “this is bad and this is good”, and came across articles about cheese, honey, bread or apples. Again that is, that’s what made me decide to write this.

What I found, now as I did in the past? Many contradict each other over what’s healthy and what’s not. So I dare to say that we have no idea of what healthy is anymore.

We’ve been influenced by ads on tv and articles in newspapers and all the information online that we don’t know what to believe anymore. It’s like a form of brain wash.

There’s so much confusion about it. Whether it’s good or not I do not read everything that comes to me on nutrition. I avoid some of them on purpose. I have a 900 pages book on nutrition and performance and I stick mostly with that and less with random articles.

 

I have the basics and science behind it. If I really wanted to know about nutrition and really know the real thing then I would have studied it and because a dietitian.

But I don’t as this for me means to keep my life simple as I know my parents did when they were my age. Blissful simplicity.

And they had no idea what carbs were, they still don’t. But they know exactly what to eat and what not and what to eat if they want to lose weight. It’s instinct and you have it as well.

 

When it comes to special diets for certain health problems then that’s another story. But for health and weight loss simplicity is something to consider.

By simple I mean as close as nature gives us the food we eat. That means breakfast cereals are out of the picture. I don’t remember my grandma having any, or my parents.

 

May I tell you yet another one of my stories? I will assume that’s a yes ….

At some point in my life I had to lose about 10 kg (about 1.5 st). It was obvious why I had put it on in the first place but I needed help to see what I was doing wrong and get on the right track.

When the time came to lose the weight it is was a nightmare. Yet my mother knew exactly what I had to eat. She even got me on what I learnt to be the 5 to 2 diet and then 6 to 1 hahaha.

Yet she had never read about this things, she just knew it. And even today I ask her for advice on nutrition and as I know some of the science behind it I am shocked about how she knows exactly what, how and when and sometimes the why as well without having to read as study as much as I do.

Now I’m not saying she’s an expert, yet she tells me something and then when I check it in my books she is right.

As I said before until very recently she never knew what carbs were but she knew that breakfast cereals were among the NO things. And many other things, just cereals are one of those most common.

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It’s about filtering

It’s instinct and you have it as well. You just need to think for yourself – that’s how you get past food confusion

Whenever there’s someone saying something is healthy there will always be someone who says it’s unhealthy. And the other way around. That’s what’s going on out there.

No one is right and no one is wrong. We are all right and wrong in the same time. Why? Because we over complicate stuff.

It all comes down to how you filter the information. Because we have so much out there we stopped thinking for ourselves and just go with what we are told and read.

My diet is not the best. Your diet is not the best. There is no best out there no matter what anyone, including myself, tells you it’s “the best” way to go.

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: is it good or not? Just like my mother did with me.

You need to go back to thinking for yourself and stop allowing outside information to influence you. And this includes everything I give you.

I will never pretend that what I teach is the best and there is nothing better. You need to decide for yourself which path you go on.

And finally keep is simple, keep it clean, keep it pure.

 

Want to make nutrition simple, clean and pure? Then book a FREE call with me and let’s simplify your life through The Merisoiu Technique Nutrition Principle.

 

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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.

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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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Struggling to stay motivated? This is why…

Struggling to stay motivated? This is why…

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When I ask my clients what is their greatest health and wellness struggle in that point in time I often get this answer: finding it difficult to stay motivated to exercise.

 

And the usual reasons are:

1. They don’t really know what to do

2. They know but they find nothing interesting in what they do

3. It’s boring to go to the same place, do the same thing (even if they change exercises), see roughly the same people and have the same view all the time.

 

There are many other reasons but there are probably the most common I get.

However there is more than that. These reasons that lead to lacking motivation are just the surface. Underneath there may be many other reasons, such as:

1. There is no purpose behind your training or exercising.

If the reason you do what you do is not strong enough, when you hit the wall you will most probably give up. There is nothing to keep you going. Read my blog on Purpose vs Goals to get an idea of what you should look for.

2. You do not grow.

As human beings we are always on a path of learning. Once we stop doing that we lose interest. Progressing from 10 press ups to 20 is not learning. Learning is developing the technique or learning different techniques. Here you also need creativity and colour in your workouts.

If you have a great purpose (goals are not purposes! – will write about this) and you learn and develop then the motivation will be there for longer and will be stronger.

3. There is NO accountability.

You can be accountable to yourself up to a point. When the tough gets tough and life gets in the way many people slide back and then have to start all over again. And that is a motivation killer itself. Are you one of them?

Why do you think top athletes still have coaches? Do you think they cannot train themselves at their level? One of the reasons they do, and one of the reasons I have 3 coaches training me right now in Karate, Obstacle Racing and running and business, is accountability.

 

There are moments in your life when you want to stop, when things are so difficult in your life that you cannot go any further.

That’s when your Coach comes into the picture. She will always be there for you. Of course you will always be responsible for your own actions and thus the results but a Coach is critical for you to keep on the path and move towards your purpose.

 

So are you lacking motivation to exercise and stay healthy?

I am an athlete and I know exactly what that means and how it feels. I’ve had loads of ups and down in 20 years of competitive sports. I have also had many, many coaches who supported me along the way.

I know how to coach you so you stay motivated and you will also learn how to stay motivated even after we finish our program.

With me you have a purpose, you grow and learn and you are accountable. Of course you will also reach your goals and milestones.

 

Book a free call with me so we can talk in more detail about your purpose and goals.

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What’s All The Fuss About Mindfulness

What’s all the fuss about mindfulness

 

“Mindfulness” is becoming a buzz word. Do you agree? I see this word every single day, many times a day and sometimes it gets to the point where it actually bothers me. You see, when everyone goes in one direction I go the other way

However, it is also a very good thing, when it’s not taking time and space out of our busy lives. My job is to simplify things for you, and not make them more complicate. So I will tell you why mindfulness is good, in simple bullet points.

 

Meditation??

Mindfulness is seen as meditation which by many is seen as something else to do. It’s slowly becoming a chore, another thing on the to do list, something that takes time and space. Makes you not want to do it!!

But you are wrong. Mindfulness does not have to be meditation, a chore, a to do thing on the list and in fact it creates more time and space rather than reduce it.

 

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Pay Attention!

From now on I will refer to “mindfulness” as “attention”. Because that’s all it is to it. Mindfulness is attention. Simple…

Why is it good to pay attention (bullet points as promised):

1. Smoother interaction of the physical world.

You see the road you walk on, you stop tripping and bumping into things, you drive better, safer and smoother because you actually pay attention to the road. You are safe on the street because you pay attention to who is around you and what they are doing.

2. Peaceful connection with your inner world.

Paying attention to your thoughts and emotions is one of the first steps to a balanced lifestyle and personal development. It allows you to better understand why you feel the way you feel (happy, energetic or sad and miserable) and how to approach a situation calm and in control or everything. When you pay attention to your inner world you re-gain control over your own life.

3. Enhanced quality of life.

Better quality relationships of any kind, better communication in the office, family and social environment. Choosing quality over quantity leads to a more happier and joyful life. Would you rather live 110 years unhappy, depressed and without purpose or live 80 years surrounded by happiness, love and fulfillment? Attention bring quality to your life.

4. Less physical pain and fewer injuries.

How you use your body determines the way it functions (Alexander principle). That headache, shoulder pain, lower back pain, knee, ankle and almost any other physical pain you may experience comes as a result of body misuse. Paying more attention to your body and how you use it will save you a lot of physical pain.

5. Improved overall health.

Holistic health is about the physical, mental, emotional, spiritual and social life balance. You cannot think about holistic health if you are missing any of the 5 areas in your life. Paying attention to your inner and outer worlds gives you the chance to achieve that balance.

 

I will leave you at this. Everything else derives from these 5 blocks and you can easily see the other benefits of paying closer attention to your inner and outer worlds.

Photo Credit: motiv8ntjana via Compfight cc

 

But it’s difficult…

I know very well how difficult this is. But I also know very well how simple it can be once you understand that it takes no more time than you already waste being inefficient and unproductive because you lack attention in your life and work.

It’s so easy once you see how you can easily take your focus and attention onto everything you do, takes no time and not more space. In fact it creates more time and more space.

 

And I’m not talking about meditation. No wasting time, no more chores and to do list items.

This is where I come in. I can show you in 30 min how to become more alert and relaxed, more focused, paying more attention and be more mindful.

It’s so simple that my clients, after just spending some time talking to me become more relaxed and mindful without me doing anything in particular.

 

 

 

 

 

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How the meaning you give to your words can make you sick

How the meaning you give to your words can make you sick

 

The meaning you give to the words, events and experiences unfolding in your life will decide whether you will feel miserable and defeated or stronger and more confident than ever, after anything and everything you encounter in life.

And that event can be related to your weight, a cold or flu, stress, anxiety or anything else.

What we tell ourselves  and what we tell those around us will influence the outcomes of that particular experience you are going through right now.

Whether we talk about stress, depression, illness, job loss, overweight, all consequences  come as a results of our interpretation of the world around us.

In terms of illness “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)

This does not mean that if you are ill you can suddenly come off your medication, but you can use this knowledge in parallel to it.

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The meaning you give to the words you speak

I’ve experienced cold and flues many times, like everyone else. A cold is a cold, although I think I never actually had a flu.

And we generally see the common cold as coughing, sneezing, runny nose, lethargy, feeling lifeless and miserable.

But how I see (or interpret) the common cold as opposed to how many others see it makes the difference between how I feel and how most other people feel.

~ when I catch a cold I feel energetic, while they feel lifeless.

~ when I go running in shorts in the middle of winter they sit in the kitchen thinking about how bad they feel.

~ while I am more enthusiastic, and stronger at all levels they lie on the couch with pills and tea in front of them thinking “I feel like crap (pardon my French – no offence French people, this is just how the saying goes)

 

So, in the rare occasions I catch a cold, I feel more energetic, more enthusiastic, more confident and literally stronger than many other times when I am under the common cold, while you probably feel lifeless, lethargic and miserable.

And I will give you MY SECRET,

the ONE thing I do to feel awesome even when I’m ill

In high school I was sick and tired of telling everyone I caught a cold (or it caught me!) all the time. It made me feel worse actually.

The mere mentioning of the sentence “I caught a cold” made my mind associate it with being sick.

So one day I began doing something different. And since then I never changed it. I began telling everyone this:

“You are WRONG, I am not sick, I did not catch a cold.

I am creating anti-bodies…”

And I kept telling this to literally everyone who asked me if I was sick or who didn’t ask for that matter. And the more I repeated this the stronger my belief was that that’s what was actually happening.

Everyone was surprised to witness how well I was training (as part of Romania’s National Karate Shotokan Squad), how focused I was in class, how much energy and vitality I had.

To be honest I was amazed as well.

So for me now the

COMMON COLD = ANTIBODIES PRODUCTION PROCESS

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The meaning of “Stress”

Based on the same principles. We learnt and now associate the word stress with bad things (weight gain, depression, anxiety, lack of productivity etc all the bad stuff).

So when we tell ourselves “I am stressed”, your body immediately reacts to bring forth those results.

If we were to replace the word “stress” with the word “apple”  (I know it’s stupid but bear with me).

So if apple was not a fruit but its definition would be that of ” a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.” (the definition of stress) then every time we would use the word apple we would automatically go into that state of emotional tension.

The meaning you give to the words you use will determine how you feel

mentally, physically, emotionally and socially, whatever those words may be.

Again I associate stress with success, and so every time I am under “stress” or stressed I work harder and I am more focused. And that’s how it works for me.

And how I did that is simply telling everyone that stress makes me better at what I do. While they were telling me the opposite in their case.

The same principles can be applied to weight loss and many other events and experiences you go through over the course of your life.

This is where I come into play. I help women overcomes stress and depression through The Merisoiu Technique, enabling them to push boundaries for their physical, mental and spiritual development.

So if you are looking for guidance with something that’s going on in your life right now and you can’t shift it alone, book a free call with me and I will give you the tools you need. Yes! I give you stuff for free on the free call.

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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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How nutrition affects our Mental Health

How nutrition affects our Mental Health

 

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.

 

The brain is made up in large part of essential fatty acids, water and other nutrients. We know that food affects how we feel, think and behave. You felt it , I felt it, everyone knows it. But how many of us, especially busy professionals take the time to invest in this knowledge which actually has the potential to make their businesses a success?

 

Most of your brain is derived directly from food. The last fifty years have witnessed remarkable alterations to what we eat, how we process and refined it, food additives, use of pesticides and the alteration of animal fats through intensive farming. And here we are thinking we actually eat healthy fats.

 

Studies estimate that the average person in the UK and other industrialised countries will eat more than 4 kilogrammes of additives every year!!! So the importance of reducing processed food as much as possible is critical. At least the obvious ones.

 

Different methods of farming have also introduced higher levels and different types of fat into our diet. Nowadays chickens grow twice as fast as 30 years ago and this changes the quality of the meat. A chicken carcass used to be 2% fat, it is now 22%. according to Dr Deborah Cornah, Consultant to the Mental Health Foundation

 

The chicken’s changed diets have reduced omega-3 fatty acids and increased omega-6 fatty acids in the meat.

 

Unequal intakes of omega-3 (fish and oils) and omega-6 fats (cereals, eggs, poultry) have been implicated in a number of mental health problems, including depression, concentration and memory problems. Scientists have observed that western diets contain far too much omega-6 and not enough omega-3.

 

Smoking, drinking alcohol, tea, coffee or eating chocolate, improves one’s mood, we all know this, at least temporarily. What we don’t know, or rather ignore, is that some foods can have a lasting influence on mood and mental wellbeing because of the impact they have on the structure and function of the brain.

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Food and Depression

 

Evidence shows that the presentation of depression in the UK population has increased dramatically over recent decades, with more cases being reported in children, adolescents and young adults. And the only way we address it is through pills, to suppress the symptoms but not addressing the cause.

 

There seems to be a correlation between low intakes of fish by a country and high levels of depression amongst its citizens, as well as the reverse. This correlation has been shown for major depression, post-natal depression, seasonal affective disorder and bipolar affective disorder.

 

Complex carbohydrates as well as certain food components such as folic acid, omega-3 fatty acids, selenium and tryptophan are thought to decrease the symptoms of depression. Those with low intakes of folate, or folic acid, have been found to be significantly more likely to be diagnosed with depression than those with higher intakes.

 

Similar conclusions have been drawn from studies looking at the association of depression with low levels of zinc and vitamins B1, B2 and C.

 

In other studies standard treatments have been supplemented with these micronutrients resulting in significant relief of symptoms in people with depression and bi-polar affective disorder, in some cases by 50%.

 

In one epidemiological study it was found that levels of depression were rising at the same time that traditional diets were being abandoned for more processed foods.

 

 

Food and Schizophrenia

 

I don’t know much about Schizophrenia but according to the research out there, people with schizophrenia have lower levels of polyunsaturated fatty acids (oils made from seeds, corn, nuts, vegetables) in their bodies than those with no experience of illness.

 

There has also been evidence which suggests that antioxidant enzymes (found in orange

and red peppers, spinach and tomatoes.) are lower in the brains of people with schizophrenia.

 

 

Food and Attention Hyperactivity Disorder

 

If my parents were to ever take me to the doctor I would have been diagnosed with ADHD for sure. But they never did, they raised and nurtured and helped me develop in a traditional and healthy way as best they could. Most importantly they gave me the chance to use up all my energy through various sports. I didn’t spend too much time indoors eating and sleeping.

 

However, for more serious cases of ADHD, there have been great improvements when dietary changes are introduced to children with ADHD. Two food groups have been identified, fatty acids and minerals.

 

It seems that children diagnosed with ADHD commonly share characteristics of Essential fatty acid (Cereal, pasta, bread, vegetables) deficiency. A deficiency in zinc (red meat, beans and poultry) was also discovered among children with ADHD.

 

 

 

There is even more research out there linking diet with mental health is growing at a rapid pace. The quality of the food we eat has a great impact on feelings of mood and general wellbeing, but the evidence demonstrates its contribution to the development, prevention and management of specific mental health problems like the ones described above.

 salad-122722_1280

 

What can we do?

 

Balanced mood and feelings of well being can be maintained by ensuring that our diet provides adequate amounts of complex carbohydrates, essential fats, amino acids, vitamins and minerals and water in balanced amounts.

 

I encourage you to do your research so you make informed decisions rather than believe everything you are told. Read shorts articles on macronutrients and micronutrients and decide for yourself whether a type of food is good or not.

Educating our children is our number one priority. However instead of teaching by example we say something it not healthy and we still eat it. Kids copy adults’ behaviours and no matter how many times we tell them it’s not good they will still copy what we do. Lead by example, walk the talk.

 

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

 

Primary sources:
Feeding Minds: The impact of food on mental health by Mental Health Foundation
Diet and the effects on emotional wellbeing and mental health by Jonathan Stanley, National Children’s Bureau and National Center of Excellence in Residential Child Care.
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6 reasons why I choose the outdoors over the gym

6 reasons why I choose the outdoors over the gym

 

No doubt gyms have their purpose in forming the complete athlete. When training specific muscle groups, for rehabilitation or for other purposes such as the type of sport you practice what the gym offers can help you take your training to high levels if that is what you are looking for.

 

But those of us who are seeking mental and physical health, who want a break from the overwhelming world around us, not looking to beat the marathon record, we do not seek to become the strongest, the fastest, the mightiest. We are looking to be fit, strong, maintain a healthy weight, reduce stress levels, have more energy and joy in life.

 

What I’ve experienced while training outdoor from a physical and mental perspective beats 19+ years of indoor training. Besides getting stronger and fitter I’ve gained so much more, higher self esteem, confidence, calmness, patience, resilience. Different people have different experiences, here I will tell you mine.

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1. Getting some space

One of the things I don’t enjoy in a gym is the lack of space. I feel like I’m going from 1 box (the office or house) into another box (the gym). Most gyms don’t even have windows.

Outdoor I can have all the space I want, there are no limits to where I can go and what I can do. There are no walls to stop me.

 

2. Clean, fresh air

I admit the fresh air in the countryside where I used to spend my 3 months summer holiday with my grandparents was pure. In a city not so much. In a gym not at all.

However, although pollution is omnipresent we can still find patches of cleaner air, especially in winter. And what beautiful places we have in London, you only need to stick your nose out the door to see the beauty around you.

Go outside and smell the fresh air.

 

3. Virus free

Gyms are the heavens of viruses. I wish they weren’t. If one person has the flu virus and touches half a dozen machines or sneezes over them there are good chances many other people will catch the virus as well.

Outdoor there are small chances for that to happen. Plus viruses cannot thrive in cold weather.

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4. Benefits of Earthing on mental and physical health

Research suggests that disconnecting from the Earth may be a major contributor to physiological dysfunction and general unwellness.

Several studies have shown that being in contact with the ground may promote intriguing physiological changes and subjective reports of well-being.

In patients who experience anxiety, emotional stress, panic, fear, and/or symptoms of autonomic dystonia, including headaches, cardiac palpitations, and dizziness, grounding could be a very realistic therapy. These patients may see positive effects most likely within 20 to 30 minutes and in almost all cases in 40 minutes.

Read my full articles on this topic here

 

5. Never boring, never the same

Every session is different. And I don’t only mean different exercises, but different everything: terrain – muddy, frozen, hilly, wet, dry, even if you are in the same place; different weather – rain, snow, wind, hot.

 

Every time you move your hand and foot you will never ever place them in an similar place as you would on the nicely finished, shiny, straight gym floor. There are roots, stones, logs, mud, water, ice waiting for you. Never the same. Every time you lift a rock or piece of wood it will always be different every time you pick it up.

 

This is training in a multilateral way and it means that your body will develop muscles which were asleep for a very long time but your body needs them. Your body will be prepared for anything, whether it’s lifting, carrying, throwing, catching or unexpected events such as falling or slipping.

 

6. Resilience

I left this one last on purpose, because I want you to remember it. Resilience is the ability to recover quickly form difficulties, to fall, get up and go again.

 

Never in my life I thought I would reach a point where I would decide on a path and follow it to completion no matter what. Two years ago, when I was introduced to natural movement by my coach Michael Cohen, I told myself “yep this is what I want to do”. And guess what, 2 years later this is what I’m doing.

 

But in these 2 years I went through many tough moments, and there are more to come. Every single time I picked myself up and went on, no matter how difficult it was.

 

When you wake up at 4:30 am often after 2-3 hours of sleep, you look outside and see poring rain, or snow, or frost on cars. You don’t really want to go in the middle of the woods to do balance exercises or tree scrambling. But you put your shorts on (yes, shorts), your compression top, warm coat and step outdoor. The fresh, crisp air fills your lungs, you smile and walk slowly down the road.

 

And you do this every week, never missing, never cancelling. This kind of experience literally changes your beliefs about yourself and the world around you. This creates a different version of you. I tell you from my personal experience and seeing others going through similar changes.

 

You will be amazed of how far you can reach after you face the forces of nature. Nature is the strongest. And if you want to be strong you need to face those who are stronger than you.

 

If you’d like to know more please download my free ebook 

 

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What does Earthing have to do with Mental Health

What does Earthing have to do with mental health?

 

Earlier this year I went through more than 14 research papers and studies on Earthing. I have seen a shift in my wellbeing over the years.

From good to bad and good again. I was not aware however why that happened and exclusively blamed it on sport performance, nutrition, sleep deprivation or simply growing up.

 

What is Earthing?

 

Earthing (grounding or Electron Transfer Technology) is defined as placing one’s skin on the ground (especially when humid or wet), whether it be dirt, grass, sand, or concrete.

Earthing can be done in direct skin contact to earth or through patches attached to the human feet and/or palms of hands and an earthing cord leading to the outdoors to a rod driven into the earth.

 

There are different technologies which try to imitate the effects of Earthing. Nikken for example is a Japanese company which created insoles, mattresses, pendants and more which mimic de electromagnetic field of the Earth to help healing and better functioning of the body as a whole. It is however better to send as much time outdoor barefoot.

 

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Earthing and health and well-being

 

Many research papers ask us to allow for the possibility that human beings have been and always will be connected to the Earth and any attempt to change this universal law may disturb the natural and healthy processes in the human body.

Until a few generations ago, most humans walked and slept in direct contact with the surface of the Earth. Our modern lifestyle involves wearing insulating shoes and sleeping in buildings that electrically isolate the body from the ground plane.

Furthermore, although the internet and mobile phones are a blessing to many of us, all the waves and frequencies go through and around us and so disconnect us from the Earth’s electromagnetic field.

 

The science of Earthing

 

Emerging scientific research has revealed a surprisingly positive and overlooked environmental factor on health: direct physical contact with the vast supply of electrons on the surface of the Earth.

 

In our fight to achieve a more comfortable lifestyle we have separated ourselves from such contact or connection. The research suggests that this disconnect may be a major contributor to physiological dysfunction and general unwellness.

 

Reconnection with the Earth’s electrons has been proved to promote intriguing physiological changes and subjective reports of well-being.

 

Earthing (or grounding) refers to the discovery of benefits—including better sleep and reduced pain—from walking barefoot outside or sitting, working, or sleeping indoors connected to conductive systems that transfer the Earth’s electrons from the ground into the body.

While some people intuitively sense that they feel  better when they walk or even sleep directly on the earth (as on a camping trip), most of the population is more or less permanently isolated from the earth’s electrical influences.

 

Living in direct contact with the earth grounds the body, inducing favorable physiological and electrophysiological changes that promote optimum health.

 

earthing

Earthing and stress, anxiety or depression

 

Earthing is the oldest and most basic form of natural bioelectric potential that supports physiological and electrophysiological changes in the body.

The many unpredictable sociological, economic, and political events of the 21st century have increased the stress of modern living as compared to earlier and simpler times.

Since the ANS (autonomic nervous system) is linked to the stress response, previous investigations have demonstrated that grounded subjects experience a reduction in stress and a normalization of the ANS.

When one grounds to the electron-enriched earth, an improved balance of the sympathetic (flight-or-fight response, which can lead to hypertension and cardiovascular disease)  and parasympathetic nervous system occurs.

 

In patients who experience anxiety, emotional stress, panic, fear, and/or symptoms of autonomic dystonia, including headaches, cardiac palpitations, and dizziness, grounding could be a very realistic therapy. These patients may see positive effects most likely within 20 to 30 minutes and in almost all cases in 40 minutes.

 

Negative emotions such as panic, depression, anxiety, and hostility have all demonstrated reduced HRV (Heart Rate Variability). 

 

Grounding has the potential to help support Heart Rate Variability, reduce excessive sympathetic overdrive, balance the ANS, and, thus, attenuate the stress response.

 

This is very important especially because an association between depression and increased risk of cardiovascular events has been repeatedly observed in both the healthy population and patients with established cardiovascular disease.

 

WARNING: It is important to follow your doctor’s instructions. You may use earthing in addition to your planned medical care but do not replace it.

January 2012

My (personal) Earthing story

 

As a child my parents would send me in the country side to spend up to 3 months of summer holiday with my grandparents.

I used to spend those 3 months barefoot, day and night really. Through rivers and lakes, up on hills and through forests. Looking in retrospective, I was the happiest child, I was free from the city, I was wild.

 

With time I developed symptoms of depression, panic attacks and anxiety. I was a stressed out child form a very early age. Being outdoor kept my mental health stable, but who knew that then?

Growing up I stopped spending time at my grandparents’ and lived my days in school or university and in a busy city. Much like London just smaller but packed.

 

My depression, panic attacks and anxiety became more difficult to control and this lead to years of struggle for my parents who spent a lot of money to help me grow up … in a normal way. The pressure was especially on my mother’s shoulders.

Long story short, about 3 years ago (when my mental health was quite worrying), in a moment of clarity, I began connecting with the outdoors, to re-connect I should say. I don’t know how I made that decision but it happened.

 

And thus a new journey began. A journey of discovering another self, of understanding the cause of my mental and physical unbalances. At least from one point of view

Now, after going through this research, things start to make sense. At least I discovered one of the causes of my unbalanced health

 

This may not be the only cause but it is the only big thing that changed throughout my life, looking in retrospective.

Nowadays I start at least 5 days out of 7 outdoor and many times barefoot. Sometimes with my clients, other times with myself.

 

WARNING: It is important to follow your doctor’s instructions. You may use earthing in addition to your planned medical care but do not replace it.

 

Would you like to know more about what I do? Please book a 30 min free consultation and let’s just talk.