Tag: mindset

My Dad – life at 90!

My Dad

I’ve always admired my Dad, his steady love of his family, his hard and unrelenting work and his stoical attitude. My Dad was a dairy farmer on a small tenanted farm, he loved his work, this life and community I believe.  I have learnt such a lot from my Dad, I’m sure his approach to life has really shaped who I am today.

My Dad
Dad in his 40s

This week my Dad reaches his 90th Birthday! He lives alone, my Mum died 9 years ago having had Alzheimer’s through which he steadfastly cared for her, often shielding my sisters and I from what this dreadful disease was doing to their life.  He is in good health, cooks a meal everyday from scratch and is still an inspiration to us all.

My Dad
Dad at 80 🙂

Dad’s garden

My Dad has a great garden, he even dug up a lawn to extend his vegetable plot! He grows lots of fruit and veg.: potatoes, carrots, parsnips, beetroot, cabbage, chard, purple sprouting broccoli, runner beans, french beans, courgettes/marrow, lettuce, cucumber, tomatoes (in his greenhouse), gooseberries, strawberries, blackcurrants, raspberries and rhubarb! This may not be an exhaustive list!

Dad then busies himself freezing or preserving (jam’s, chutney’s, pickles) his fresh produce, thus being self sufficient in this and having gifts for others.

In the last year he has asked us to help dig the garden at the start and end of the season, but he pretty much does everything else himself. He also has some beautiful fuchsia’s, that he and my Mum collected and cultivated. Along with some fabulous Bishop red dahlias.

healthy later life
Soon to be 90!

Recently my sister defrosted Dad’s chest freezer, its contents along with the aforesaid fruit and veg was meat (he buys half a lamb from a local farmer) and game birds (a neighbour beats at shoots and brings Dad game birds…in full feather). The only supermarket products were oven chips and ice cream.

Dad’s social life

When the weather is clement he’ll go for a daily walk and I often find his social life is better than mine! One week in the autumn he was out for coffee on three mornings, lunch with friends one day, a wedding anniversary party (60 years, Dad had been Best Man) and then I was cooking a family Sunday lunch. Pretty good eh? Dad cooks a full Sunday lunch for my younger sister and her husband most weeks!

Celebrating 90 year of age!

So this weekend we celebrate Dad’s 90th Birthday with over 50 family and friends. Please raise your glass and toast my Dad this weekend!

My Dad
Dad as a youngster!

Who inspires you?

Read my tips on having a healthy later life here, it’s not too late!

Checkout my 4 Pillars of Health blog post here https://www.jenafitlife.com/4-pillars-good-health/

and my Functional Fitness blog here https://www.jenafitlife.com/?s=functional+fitness

 

Thanks for reading.

Jen x

www.jenafitlife.com

Twitter @jenafitlife

Instagram @jenafitlife

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Do you want to be happier in your own skin?

I am currently participating in the pilot for a new programme – Unity – from Julia Buckley. I confess I am a long term fan of Julia’s online gym. I have been a member for nearly 4 years having “discovered” her through her book The Fat Burn Revolution. With which I started to see some great results, and loved her ethos and approach to health and fitness.

online gym

4 years on, at 58 I’m probably and most importantly the healthiest, but also the slimmest and fittest, that I’ve ever been and you could be too! No matter where you are starting from Julia’s new programme Unity will help you get in the right mindset to impact your health. What could be more important than that?

Unity programme pilot

I am currently part of the pilot group for the Unity programme, which is aimed at you if, in Julia’s words;

  • “you simply want to find a happier way of “being” in life”
  • “you want to get more comfortable in your own skin”
  • “you struggle to stay consistent with healthy eating”
  • “you still haven’t got to a point where you’re happy with your fitness levels and/or the condition of your body”
  • “you to dip in and out of fitness” or
  • “ if you’re feeling like you want to reconnect with your body”

I jumped at the chance of trialling something that might help you, and be able to have some input into shaping it.

What does Unity include?

I believe a lot of people fail at their fitness and food goals, and thus their health due to their mindset or mental attitude. The Unity programme which incorporates workouts, a food log and mindset work sounded fabulous. I know Julia’s work work’s! so I was excited to join this pilot.

The Food Log

The food log is mostly about when we eat, why we choose to eat then, why we choose those foods and how we feel about this food: before, during and after eating it. It is not about weights and measures, macros or calories.
This log is sent to a qualified nutritionist weekly and feedback is provided. You can ask specific questions or request advice too.

The Mindfulness Work

Julia records online chats which are aimed to make you THINK about the programme as a lifestyle shift, a life change rather than a short term programme to be completed, achieved and moved on from. The chats encourage you to be mindful about your eating, your movement and probably most importantly how you use language both about yourself and others. How you describe yourself and your actions, making you think about how this may have a destructive affect on your intentions or goals. It is provoking, stimulating, challenging and rewarding. This work is, to me, the most important of the programme, hoping to address self sabotage and a failure mentality. It’s not easy, but the Unity community helps to discuss and expand this work.

The Workouts

And the workouts? Well there are six available, nothing is compulsory; all can be scaled to work for the beginner or the advanced level of fitness. They range from yoga type work, to weighted sessions, cardio and great full body-weight workouts. I believe Julia may change this a little in the released Unity programme, providing both beginner and advanced workouts.
I love the workouts and generally find time to fit them in, they are only about 30 minutes long. But you are not failing if you don’t do them.

The Facebook Group

A closed Facebook group enables Julia to deliver the chats and receive feedback. Unity programme members post their questions or concerns, their achievements and their plans, their learning and discoveries. The comradeship of this group is fantastic with members supporting one another, virtually high five – ing the wins and promoting discussions (see the Mindfulness work above).

So what do I think?

I am currently half way through this pilot programme and I think it has an enormous amount to offer. Particularly for those who find it difficult to achieve their health and fitness goals. It will make you look at things differently and it will (hopefully) be the key to the change you deserve.

It’s time to take some responsibility for your health and wellbeing and the tools within this programme are a sure-fire way to help you take the right steps. There is no quick fix, don’t even look for one or be conned by the hype around the latest fad. It’s time to make the changes slowly but surely.

Sign up to Julia’s email list to hear more about the full launch of the Unity programme in January.

And don’t just take my word for it read The Everyday Warrior’s blog post too here

Thanks for reading.

Jen x

www.jenafitlife.com

Twitter @jenafitlife

Instagram @jenafitlife

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Read my blog post about The Four Pillars of Good Health here

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Do you plan to have a healthy later life?

I am not a medical expert, this post is my thoughts and beliefs on a happy, healthy later life, and not expert opinion or advice. I have included links to professional bodies which may help you.

“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending” Carl Bard

How are you approaching old age?

I believe it is important and indeed our responsibility to look after our bodies and stay healthy.  I appreciate that for some genetics may play a part in your health and mobility, you can still affect your health outcomes to some extent. Our mental health will impact our physical health and I appreciate this can be a huge hurdle for some. The MIND website has some great information and support for mental health problems.

It is not too late if you are in midlife or even old age, don’t accept illness or dis-ease, choose a fit, happy and healthy later life. The choice is yours. I believe your mind plays an enormous part here.  It is important to learn to love yourself (read my blog on self esteem), be proud and you’ll find this makes it easier to look after yourself.

Functional Fitness for a healthy later life

Healthy later life – Start today!

However old you are – THINK “It doesn’t matter about yesterday” – whether you ate a pack of doughnuts or sat around all day – everyday is a new day and a time to make a change or do something differently. Take a walk, consider what you are eating, and take 5 minutes to contemplate the day/year or anything really.

Choose a good balance in your diet, lifestyle and activity and your body will reward you with less illness and dis-ease. The NHS Choices website may help.

The Menopause

Women will experience hormonal changes during the menopause which can sometimes have very debilitating effects and a knock on to your overall health and self esteem. I believe it is important to recognise the signs and take expert advice to help reduce any associated risks such as heart disease or osteoporosis  – this post has lots of good ideas for a healthy later life. Take a look at this great website from The Menopause Doctor a GP and Menopause Expert  www.menopausedoctor.co.uk.

 

My Dad is 90 next month

healthy later life
Soon to be 90!

His garden is full of fruit and veg that make their way either to his table, his freezer or a jam or chutney. His freezer also boasts cuts of meat and game; he buys half a lamb from the butcher and is gifted pheasants. The only quick or “ready” food in the freezer  is oven chips and ice cream. He cooks his meals from scratch and bakes cakes or tarts regularly. As well as tending his garden he will try to take a daily walk, weather and knee permitting. He is certainly an inspiration or is that an aspiration!

Food for thought

I hope this post has given you something to think about, perhaps even inspired to choose to start to make a new ending. I hope so.

Checkout my 4 Pillars of Health blog post here https://www.jenafitlife.com/4-pillars-good-health/

and my Functional Fitness blog here https://www.jenafitlife.com/?s=functional+fitness

 

Thanks for reading.

Jen x

www.jenafitlife.com

Twitter @jenafitlife

Instagram @jenafitlife

Sign up to get notified of my new blog posts – pop your email address in the box at the top right of the page. I promise I won’t be sending spam or selling my email list!

How is your self esteem? Please accept yourself!

Whilst pondering today’s post which was going to be an account of “My October”  – mostly the usual round of work, coffee catch ups, walking and more change – and probably not terribly exciting reading! I was struck by an emerging theme; how motivating myself and being comfortable in my own skin has enabled me to have the life I have. This has not always been easy, it is not an easy lesson to learn and for some people it comes naturally.

The importance of putting some effort in to reap ongoing, long term rewards and friendships can be daunting and full of anxiety – Do they want to be my friend? Have they got time for me? Have they got more than enough friends? Will it work? Am I doing the right thing? It’s too risky! I’m scared! You know what….. you have to have confidence in yourself, your abilities, your life and your experiences. #youareenough #selfesteem

I don’t know if it’s a confidence thing or laziness but I can be the queen of procrastination. I can put off tasks and suddenly find days have turned into weeks and weeks into months. Does this happen to you?

This can have an adverse impact on your self esteem. When you find you’ve not been anywhere or done anything, it can be debilitating and will feed your lack of self worth. You have to take some responsibility, take some action, fight your demons and be positive. So much of how our lives pan out is dealing with those demons and finding the mindset to accept ourselves for who we are.

I have found an inner strength to love myself and love my life. I’m not saying my life is perfect but it is mine and I am happy. I don’t have a lot of friends but I do make sure I see them regularly. I make the contact (eventually) to make an arrangement and I do the things I want to do, it is in my control. My self esteem is good.

I see a lot of chat and support on this on social media: it’s not all people showing off their fabulous lives! There are a lot of youngsters sharing their vulnerabilities and helping others to open up and accept themselves, value themselves and be deserving of happiness. Take a look at the fabulous Sophie Gray on Instagram . This sort of thing wasn’t available to me as I was growing up, if you’re struggling with these sort of issues please make use of the wealth of help and support available to you.

SELF ESTEEM                                  SELF ESTEEM

This blog is my personal thoughts on self esteem and not expert opinion or advice. For help on self esteem please visit MIND – How to improve your self esteem..

Thanks for reading.

 

Jen x

You may like to check out my blog on loneliness , or the Offa’s Dyke Path last stage walk I did in October.

And one of big October challenges taking My Massage business mobile!

Twitter @jenafitlife

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EAT. MOVE. THRIVE. Wellbeing Festival

EAT. MOVE.THRIVE. Wellbeing Festival BIRMINGHAM  September 2017

I heard about the Thrive Festival through The Doctors Kitchen (aka Dr Rupy Aujla) on Instagram (@doctors_kitchen)  – the power of social media!

As I live in South Leicestershire Birmingham is “on my doorstep” and with no other plans for Sunday 3rd September I booked an early bird ticket. Only £5 with a goodie bag thrown in! What was not to love.

The Thrive Festival promised to be;

“A one day food & wellness festival carefully curated with LOVE to celebrate the very best of wellbeing where you can meet & learn from some of the biggest and most respected names in the wellness industry. Bringing nutritious and delicious fun to the heart of Birmingham.”

The format was a great idea, with a modest entry price and then paying for any speaker sessions you wished to attend, also reasonably priced. An all-in ticket was available too.

Thrive Festival
Thrive Festival – some of the fun!

The speakers were;

“An exciting and inspirational speaker line up of some of the UK’s foremost influencers in the food, fitness and wellness scene”.

There were indeed a couple of people I really wanted to listen to The Doctors Kitchen GP Dr Rupi (see above) and Laura Thomas  – a Registered Nutritionist who I’d know of through her Don’t Salt My Game podcast , a great listen if you interested nutrition, food,  eating  and wellness.  Laura was speaking along with Plant Based Pixie, a plant-based veggie food and lifestyle blogger, scientist and nutritionist (MSc).  I booked on to these two sessions.

Other speakers  there including Dr Megan Rossi (gut health), Hollie Grant ( Functional Fitness “Strong not Skinny), Mary Lynch (sustainable food policy), Lauren Ames (Business Mentor) and Daniela Lawler (Children’s nutrition).  So lots on offer.

Fitness tasters & Wellbeing Markets

In addition to the speakers there was fitness taster sessions including HiiT, hooping, yoga flow, hot pod yoga, physiolates…. There was a great indoor market  with local and national wellness brands including handmade chocolate, clothing, cereals, seeds, cake and much, much more. The courtyard street food market was offering coffee, juice bars, matcha lattes and some great foods. A full list and links to contributors can be found here http://thrivefestival.co.uk/

My youngest daughter accompanied me and we arrived as the event opened, sadly it was a bit of cold, damp day but that didn’t spoil the event’s spirit. Although I could have done with an bigger sweatshirt!

Thrive Festival
Eat. Move. Thrive.
Urban Wellbeing & Food Festival

Plant Based Pixie and Laura Thomas

At 11.15 we listened to the Plant Based Pixie and Laura Thomas who questioned whether;  Has Wellness Made us Healthier?   The presentation analysed some of the wellness industry claims and debunked some of the myths. This slide showed why this matters:

Thrive Festival
Laura & Pixie’s message on debunking myths in the wellness industry

Here are some things I took away from this session, most of which I knew but you may not and they stand as a good reminder;

  1. Products claiming detox benefits – don’t fall for the marketing blurb/scams our kidneys and liver are designed to detox our bodies and do a perfectly good job! Read more here .
  2. Your body doesn’t know your foods! It doesn’t know if you’re eating a burger or bircher muesli, a doughnut or kale, What you body does know is the chemicals you have nourished it with and how it will process them, some foods being harder to process and having a more taxing effect on the body. Biochemistry!!.
  3. Gluten free – only people diagnosed medically as coelic really need to be gluten free. Gluten free foods are expensive, low in fibre and deficient in micronutrients and reduce the diversity of gut bacteria http://www.plantbased-pixie.com/dont-go-gluten-free-unless-coelic/ and  https://www.newscientist.com/article/2123995-that-faddish-gluten-free-diet-may-be-raising-your-diabetes-risk/
  4. How expert is your expert Nutritionist? This article explains  who are the professionals in the UK to give nutrition and dietetic advice. http://www.huffingtonpost.co.uk/laura-thomas-phd/how-expert-is-your-expert_b_14270310.html
Thrive Festival
Thrive Festival – Laura Thomas and Plant Based Pixie

Following this session we had a browse around the Thrive Festival market sampling things like porridge, chocolate, brownies and kombucha. We then headed for the street food for a coffee and some peanut butter on toast with delicious toppings. We only wanted a snack as we had booked on to a yoga session at 13.15.

Yoga Flow

We joined a Yoga Flow session led by the lovely Sara from www.barefootbirmingham.com it was a great session. My daughter is a complete beginner and I am a regular Yoga with Adriene participant. We both found the session challenging and relaxing in equal measure. My daughter found the benefits of yoga lasting for several days!

The Doctors Kitchen

From the yoga session we were straight into The Doctors Kitchen session with Dr Rupi, a GP with a mission to bring positive food intervention to medicine, aiming to teach GPs more on nutrition, elevate their knowledge and enable their conversations with patients.

Dr Rupi advocates evidence based food and lifestyle medicine (whole foods), here are some of the things I noted;

  1. Nutrition – Mediterranean style diet with whole foods could be more effective than medication for some conditions. Read some of Rupi’s blogs here
  2. Inflammation- driving diabetes, depression, chronic illness looking at your lifestyle in terms of food, mindset, sleep and movement could help.
  3. DNA / genes -research shows that micro nutrient deficiencies (in some cases) will improve assisting the switching on and off of  how the genes manifest themselves.
  4. Lifestyle changes can help reverse chronic disease like type 2 diabetes.

Dr Rupi recommends high fibre, nutrient dense foods and to eat colourful with a plant focused diet. This is not an expensive option – be pragmatic. Shop wisely and use markets.

He also highlighted that sleep is important to good health, in the evening switch the blue light on your phone, have a digital detox 2 hours before you go to bed. Tune in with your circadian rhythm, it works best when you are sleeping well.

Sleep and food are the “winning formula” along with mindfulness and exercise. With the latter Dr Rupi says you need to challenge your body in different ways and there are many different portals to access a variety of exercise options.

The final point made by the Dr Rupi was that although the World is hyper-connected it is also disconnected (not eating around table) not to mention the effect of plastics on our planet and sourcing food more locally. The Doctors Kitchen concluded that science is complex,  but the solution is simple: back to basics!

End of the day

Thrive Festival
Eat. Move. Thrive.
Speakers venue

We ended our day at the Thrive Festival after this session. We had thoroughly enjoyed our day, would highly recommend the Festival and we will return next year!

Thanks for reading.

 

Jen x

Twitter @jenafitlife

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Have you read my blog about the 4 pillars I belief you need to consider to improve your health.

4 Pillars for Good Health

5 low cost ways to be healthier?

Would you like to be healthier? Do you think you can’t afford it?

Think again – you can start to improve your health with these 5 simple steps:

  1. Commit to Walking

    You don’t need to have a fancy device to count your steps or special clothes or footwear. Choose comfortable shoes and get outside!  Walk for 10 to 20 minutes a day to get you started. ‘*   Later on you could move onto more structured exercise. You may fancy having a go at running, try Couch To 5k (http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx) or High Intensity Interval Training (HIIT) or weights. There is lots of FREE stuff online requiring little or no equipment. I started with Julia Buckley’s online gym and you can access lots of her stuff for free here

    ‘*  “Taking at least 1 brisk 10 minute walk a day has been shown to reduce the risk of early death by 15%” From Public Health England

    Low cost health -walk
    10 minutes brisk walking daily – low cost health!

     

  2. Drink more water

    It’s cheap, healthy and calorie free! If you don’t like plain water try fizzy or add some fruit, a slice of lemon or some no-added sugar squash. We should drink six to eight glasses of fluid a day. Water, lower fat milk and sugar-free drinks including tea and coffee all count.

  3. Eat a balanced diet

    It’s not about fancy foods or “superfoods” – like kale, avocado, quinoa ( not that these aren’t good). It’s about lowering the sugar, saturated fat and salt, cutting out processed foods. A balanced diet is eating a wide variety of foods in the right proportions , find some good advice here; http://www.nhs.uk/Livewell/Goodfood/Pages/Healthyeating.aspx
    Do you have an Aldi nearby? They sell great quality foods at fabulous prices and are well worth checking out. https://www.aldi.co.uk/store-finder
    I’m planning a “What I eat in a day” post soon, I eat well and I am on a tight budget.

  4. Get more sleep

    Yep sleep, and sleep should cost you nothing! Sleeping poorly increases the risk of having poor mental health along with increasing the risk of diabetes, obesity and heart disease. Read my recent post on Sleep – https://www.jenafitlife.com/sleep-pillar-of-good-health/ and set yourself up to get more and better quality sleep.

  5. What do you think? Mindset

    How you think, what you think about, how you motivate yourself, how to make something a habit ………all FREE, and all have an effect on your health. Getting control of your mind will enable you to better to control your cravings, urges and motivations, all of which no doubt impact on your health! Whether it is resisting the chocolate or ice cream or finding the excuse not to take that walk. Read my recent blog on Mindset – https://www.jenafitlife.com/mindset/

Will you take any or all of these steps? Do you already do this or more?

Thanks for reading.

 

Jen x

Twitter @jenafitlife

Instagram @jenafitlife

Sign up to get notified of my new blog posts – pop your email address in the box at the top right of the page. I promise I won’t be sending spam or selling my email list!

You may like to read my blog on My 4 Pillars of Good Health https://www.jenafitlife.com/4-pillars-good-health/

SIgn up for Julia Buckley’s online gym here http://azalejma.juliabfit.hop.clickbank.net

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Body Image – How to change your view!

Body image is all about how you see yourself, this can be very different to how others see you. It is about self esteem and insecurity not vanity.

In this fast moving, visual world where the High street, social media and magazines are full of the “body beautiful” it’s easy to be unhappy about our own body shape and be dismissive/disgruntled/disenchanted/discouraged……some sort of dis’, your choice, ….and have a negative body image. “Be more critical of what you see in the media, and less critical of yourself” from BBC Radio 1 *

Let’s not go into self destruct or overdrive. Remember we are no longer 25, we (may) have some fab kids that our amazing bodies bore and health, fitness and technology knowledge has come a long way in the last 20-30 years! If we knew then what we know now perhaps……… things would be no different 🙂

Mindset

Anyway we need to learn to love our bodies: eat, drink and exercise to honour it not to be the “body beautiful” (leave that to the kids if they insist). Every body is beautiful, we have an incredible and complex set of systems that make us function and able to live! Let’s not abuse that but shift our mindset (read my thoughts here https://www.jenafitlife.com/mindset/) to help us make any changes and tackle our body image. *This piece has some great advice on how to rethink your body image viewpoint.

Fuel

I do believe it’s important to fuel our bodies correctly and this outweighs any crazy exercise regime, so get this right and I’m not talking any crazy diets or regimes. I’m talking proper food, simple fresh food, cooking from scratch doesn’t have to be time consuming and batch cooking can ease time constraints. The only thing you need to do, if you want or need to lose weight, is to consume less calories than you use, known as a caloric deficit.

Movement

Later you may want and find you can take a walk or join a class. Baby steps again, but remember this is to look after that Formula 1 machine (your body internally) not to reach some aesthetic goal – this (may well) will happen as a side effect of eating properly. There is a saying 80% of Abs are made in the kitchen [even if you can’t see your abs they are there!]

Talking of abs if you feel you’ve got your eating right and you’d like to work on your body and there are many reasons for this;
– reduce health risks (e.g. heart disease, diabetes)
– maintain or increase mobility
sleep better
– help your mental health

Then start slowly core exercises like Yoga or Pilates are great for improving posture and supporting a weak back. Joining an online gym to workout in your own space, reducing time commitment and any embarrassment of a public class. Starting the Couch to 5k,will get you out into the fresh air and will cost you nothing!

Wherever you are be PROUD of your body for what it has done for you in your life, and what it continues to do. Do things because you love your body (not because you don’t)

Check out this lovely article – http://www.bbc.co.uk/news/blogs-trending-401943

Another great article here too

Thanks for reading.

 

Jen x

Twitter @jenafitlife

Instagram @jenafitlife

You may like to read my blog on My 4 Pillars of Good Health https://www.jenafitlife.com/4-pillars-good-health/

SIgn up for Julia Buckley’s online gym here http://azalejma.juliabfit.hop.clickbank.net

This post contains an affiliate link.

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SLEEP – PILLAR OF GOOD HEALTH

I consider sleep to be one of 4 Pillars of Health, along with nutrition, mindset and movement. Read my first post on this here.

You’d probably be surprised at how important sleep is to your health and wellbeing. We’ve probably all experienced a bad night’s sleep and how that makes you feel the following day. Read about my recent sleep problems here. However regular poor sleep has serious consequences to our health.

sleep
Let sleeping dogs lie!

Sleep is not a lifestyle choice

It is a necessity, the importance of which is probably underestimated by many.  “Regular poor sleep puts you at risk of serious medical conditions, including obesityheart disease and diabetes – and it shortens your life expectancy.”
Source – http://www.nhs.uk/Livewell/tiredness-and-fatigue/Pages/lack-of-sleep-health-risks.aspx     This piece also lists 7 ways a good night’s sleep can boost your health, including increasing your sex drive and fertility!

Thus the value of a good night’s sleep cannot be overestimated.

Some people may boast of only needing 4 – 5 hours sleep and others may be on their knees with only this amount of sleep. Shift patterns, family, work commitments, stress, anxiety……. may all disrupt our sleep arrangements: regularly or from time to time. Poor diet and stimulants (drugs, drink, electronics – games, phones) will all affect the quality of your sleep. Getting the right ambiance and routines can make a huge difference to our sleep quality. It is important to find a way to get good quality sleep.

Poor sleep will, initially led to short temper, inability to focus and fatigue. Poor sleep will affect your mental health, make it difficult to concentrate and make decisions, so increasing your risk of accident and injury.  Continued lack of sleep increases your risk of obesity, heart disease, high blood pressure and diabetes.

This is an extract from the Mental Health Foundation Sleep Matters report (2011), well worth a read!

https://www.mentalhealth.org.uk/publications/sleep-report ——

“Sleep is as important to our health as eating, drinking and breathing. It allows our bodies to repair themselves and our brains to consolidate our memories and process information.

Poor sleep is linked to physical problems such as a weakened immune system and mental health problems such as anxiety and depression. Sleep Matters provides sound, evidence-based advice on how to improve the quality of your sleep. This includes simple ways to improve your ‘˜sleep hygiene’™, such as adjusting the light, noise and temperature in the bedroom and changing your eating, drinking and exercise routines, advice which can also be found in Sleep Well, our handy pocket guide to better sleep”

This leads nicely onto how to address your quality of sleep.

Firstly there is no rule of how much sleep a person needs. It varies from person to person. It is important that people find out how much sleep they need, and then do it!

This is easy! Go to bed when you’re tired and allow your body to wake you up in the morning, switch off the alarm clock. This is one to do at the weekend, or on holiday. You may sleep over 10 hours at first, if you’ve got some catching up to do. This will decrease to find your normal level in time.

I will blog soon on how to get a good quality night’s sleep.

A comfortable place to sleep!

In summary

Sleeping poorly increases the risk of having poor mental health along with increasing the risk of diabetes, obesity and heart disease.   A healthy diet and exercise can help to improve our health outcomes as can our mindset and sleep.  You should take the consequences of poor sleep seriously. Sleep then is a really important Pillar to good health.

Do you get enough sleep?

Thanks for reading

 

Jen x

Why Is Sleep Important?  – https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why

Twitter @jenafitlife

Instagram @jenafitlife

 

Good Health Pillars
I have written blogs previously on mindset and sleep, and often write about fitness and will be writing more about these pillars of health shortly, so sign up to get notified of my new blog posts – pop your email address in the box at the top right of the page. I promise I won’t be sending spam or selling my email list!

Mindset – What do you think?

What I mean by Mindset

By mindset I mean your approach, your way of thinking, your attitude, your mood. I touched on this in my recent post about 4 Pillars of Good Health, take a read here https://www.jenafitlife.com/4-pillars-good-health/

Are you able to control your mindset?

How do you manage your thoughts?

Do you choose how to behave or react?

If you can master controlling your thoughts or how you react it goes a long way to helping you move towards and achieving lots of things in life. There can be some things in life that debilitate this: alcohol, other drugs, illness…

Beat the excuse generator.

Overcome the procrastination.

Doing something regularly, irrespective of motivation, it will become a habit. Part of what you do; non-negotiable (to an extent).

Life will always get in the way – illness, work, holidays, and demands of others. BUT you must make time for yourself, it’s so important for your health and self esteem. Others will benefit from it, it is not a selfish act to take time for YOU.

Valuing yourself; put a value on your time, don’t let others devalue it or erode it.

Can you conquer your thinking?

I firmly believe conquering how and what you think will be of fantastic value to your life. I’m not suggesting it’s easy.

I don’t have any magic answer to how you do this, like most things in life you need to make the trip in short steps.

  1. Perhaps saying NO to that invitation to something you don’t want to do. Don’t say YES and then worry about how you can get out of it or regret it or worse be there/do it.
  2. Only do the things you enjoy or make life easier- obviously give & take, compromise has to exist to make relationships work but don’t be a doormat
  3. Choose to be positive and happy – why be a glass half empty when it’s still half full 🙂

    Mindset - glass half full
    Glass half full!
  4. Don’t dwell on the bad things, resolve them quickly or look for the silver lining. Always move forward, “don’t look back, that’s not the way you’re going”!
  5. Perhaps devise a positive mantra (a saying or short sentence) to utter when you need a boost or reminder. Vocalise them, write them down
    or share them on social media
  6. Perhaps sharing a goal on social media or with close friends will make you more accountable and help you work more positively towards it
  7. Start a gratefulness journal

Doctor Rupy of The Doctor’s Kitchen (Facebook) does a gratefulness exercise. Three things to be grateful for everyday [he puts them on Instagram Stories see @Doctors_Kitchen on Instagram]. Doctor Rupy has recently said that he has found many benefits to this exercise notably:

“• throughout my day I think I subconsciously look for things to be positive about
• my reaction to the inevitable negative occurrences during a day is much more mellowed and calm
• I’ve learnt to slow down a lot and appreciate the wider world around me and cherish our existence.”

Remember the long term

Sometimes you have to remember why you made a decision or why you’re trying to achieve a particular thing. It may be for a long term goal which means short term sacrifices, then refocus on the long term, be happy! Being miserable in the short term won’t make the situation any better or move any quicker. My daughter and her bf have moved in with his parents in order to be able to save money for a house deposit. This may not be an ideal situation but they have to remember the long term goal when the current situation may be tricky!

YOU have to be in control of your mindset and I really believe conquering this will enable you to conquer so much more in life.

Believe in yourself

Thanks for reading.

Jen x

mindset

 

Twitter @jenafitlife

Instagram @jenafitlife

 

Good Health Pillars

I have written blogs previously on mindset and sleep, and often write about fitness and will be writing more about these pillars of health shortly, so sign up to get notified of my new blog posts – pop your email address in the box at the top right of the page. I promise I won’t be sending spam or selling my email list!

4 Pillars for Good Health

I believe there are four pillars for good health. We all know that regular exercise will help us to have a healthier heart, reduce health risks and help our mobility (have a read of my Functional Fitness blog) but doing it is another matter. However there are three other things which are equally important, in my opinion, to good health and a happier life. They are what we eat, what we think and quality sleep.

Good Health Pillar 1 – Let’s start with what we eat.

Understanding the value of what we put into our bodies (nutritionally) might influence what we do eat. I’m not a Dietitian or Nutritionist but there is lots of advice and information “out there”, and it doesn’t have to be complicated, cool or the latest fad or super food.  Take a look at these websites     http://www.nhs.uk/livewell/healthy-eating/Pages/Healthyeating.aspx  and http://nicsnutrition.com/about-me/

You may be better placed spending your time looking in to this than paying out for something like Slimming World, Weight Watchers, Aloe C9 Cleanse, Joe Wicks (The Body Coach),  Lighter Life or the like.  These may help with support and motivation (see my thoughts on mindset below) but really developing your understanding of the basics of a good diet will give you lifelong sustainable skills not short term restrictive plans.

You have to look at what you are nourishing your body with as a long term life change; rebel against the modern society of quick fixes – they don’t exist and only send you into a spiral of despair when the results don’t come or are not sustained. Only YOU can lift yourself out of this cycle and YOU CAN. Take responsibility. Take control.

pillars of good health -food
Preparing coleslaw!

You need to develop a new and good relationship with food, it is not a crutch for your emotional state (if anything it fuels that cycle). Food is the fuel that makes our brilliant bodies work properly. It is the petrol for our car, and our car is the very top model, the very best, most exquisite, a fantastic feat of engineering – we should and will be very proud of it. But we need to look after it, putting the right fuel in will go a long way to getting it to run in Formula 1 condition.

Discovering what good food is and beginning to understand the detrimental effects foods can have on your body. Like those containing too much sugar or processed foods containing many additives (chemicals) to make them taste good or keep longer. You can then change the balance and variety of foods you consume, this will have amazing results on your well-being. Just give it a go! 

Good food is not an expensive or time consuming option. Aldi and other supermarkets sell fabulous products at great prices, and nutritious meals can be put together in minutes. Look here for inspiration; https://www.bbcgoodfood.com/recipes/collection/15-minute-meal

 

pillars of good health - food
Eggs – a great food!

Good Health Pillar 2 – Mindset

I know it is a “chicken & egg” situation, I believe having the right mindset is imperative to getting your head around eating well. You will find that as your body adjusts to this new fuel you will feel energised and motivated perhaps to tweak your foods even more or get out for a walk, swim or cycle. One will support the other and you will gradually feel happier, healthier and motivated to carry on this journey.

You need to be committed to make changes – whatever your motivation

  • health scares; breathlessness, racing heart, joint pains
  • aesthetic reason “nothing fits” , I’m not going to buy the next size up
  • social reasons; you want to join friends on that hiking/cycling/beach holiday
  • family reasons; I can’t play with the grandchildren or help my ageing parents

The reason will be personal to you, the solution will be personal to you and the resolution yours alone.

Good Health Pillars

I have written blogs previously on mindset and sleep, and often write about fitness and will be writing more about these pillars of health shortly, so sign up to get notified of my new blog posts – pop your email address in the box at the top right of the page. I promise I won’t be sending spam or selling my email list!

Do you have any advice on food choices?

Thanks for reading.

 

Jen x

Twitter @jenafitlife

Instagram @jenafitlife

Read more about sleep and health here; http://www.nhs.uk/Livewell/tiredness-and-fatigue/Pages/lack-of-sleep-health-risks.aspx

SIgn up for Julia Buckley’s online gym here http://azalejma.juliabfit.hop.clickbank.net

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Sign up to get notified of my new blog posts – pop your email address in the box at the top right of the page. I promise I won’t be sending spam or selling my email list!

Update 22/8/17 further blogs posts

on sleep; https://www.jenafitlife.com/sleep-pillar-of-good-health/  and mindset; https://www.jenafitlife.com/mindset/