Tag: weight loss

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

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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

This post contains an affiliate link.

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/

National Walking Month – Do you walk regularly?

May is National Walking Month, here you can find out more about why walking is good for your health and how I get my walking in!

Dog walk
Regular dog walk fun!

Do you get in 10,000 steps a day? Should you? Is that the recommendation?

Walking is a great way to get fitter, lose weight and begin to take charge of your health. It is simple, needs no equipment and can be done anywhere.

Most people are able to walk, it is a low-impact exercise – easy and free! It is shown that walking can have very valuable health benefits:
– reduces your risk of heart disease
– reduces the risk of type 2 diabetes
– helps with weight loss
– exercise improves your mood
– improves your sleep
– it is energising
and getting outside will boost your vitamin D
(Source http://fitness.mercola.com/sites/fitness/archive/2015/09/11/daily-walk-benefits.aspx )

Interested in doing more walking? The advice is simple comfortable clothes and shoes and take some water if it’s hot or you’re out for a long time. Try to make walking part of your daily routines – the school run, walk to work or the shops, take the stairs, go for a stroll after dinner, in your lunch break or when you get home from work. For more advice and suggestions take a look here http://www.nhs.uk/Livewell/getting-started-guides/Pages/getting-started-walking.aspx

So 10,000 steps? We are advised to do at least 150 minutes of moderately intense activity such as fast walking every week (as well as strength exercises on two days a week) . 10,000 steps equates to about 5 miles, and will generally include 30 minutes of moderately intense walking thus meeting the suggested healthy activity.

If you are interested in improving your health outcomes and grabbing some of these great health benefits, the NHS websites offer some good advice. Programmes like WalkActive offer scientifically effective walking techniques to ensure correct postural alignment. If you’d like to progress to running the Couch to 5k programme starts with a good walk!

I found getting a dog meant I easily walk my 10,000 steps and it certainly means I keep fit and healthy, although this option obviously comes with other obligations and responsibilities. I have explored some of these here http://www.jenallenmassagetherapy.com/get-a-dog/ .

stick walk
Rufus always likes a stick on his walk!

I love to take walking holidays, with friends and my dog! We have together walked the Coast to Coast, a 192-mile unofficial and mostly unsignposted long-distance footpath in Northern England, from St Bee’s to Robin Hoods Bay. You can read a little about that here on the Good Dog Guide website https://www.thegooddogguide.com/blog/a-big-dog-walk/.

C2C Walk
On the Coast to Coast Walk

We have also walked the Cotswold Way, a 102-mile long-distance footpath, running along the Cotswold Edge escarpment of the Cotswold Hills. Currently we are walking Offa’s Dyke Path, following the English/Welsh border for 177 miles alongside the 8th Century Offa’s Dyke. We have walked from Chepstow to Kington and have the next stage planned for July! Read about this adventure here http://www.jenallenmassagetherapy.com/walkoffasdykepart2/

OD Walk
Walking Offa’s Dyke

I’m not suggesting you need to start planning epic walking holidays, it is a great way to see our beautiful country, but adding more walks into your life is a fabulous way to get fitter and healthier. Why not give it a go!

Let me know about your walking experience.

 

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!