Self sabotage - It's a real thing!
Are you achieving your body composition goals? No matter whether its a lean body or more muscle, you should be noticing positive changes already if you have been doing the workouts as directed and eating in the suggested manner using the hand sizes for portion control and eating the recommended number of each daily.
Yes no?
If yes, FANTASTIC! Free pass from this blog…but if no…just read on…I’ll be kind I promise 🙂
Do you feel out of control in your diet at times…even regular times during the day? Do you have enough energy for your workouts? Are you reading too many self proclaimed experts on the internet that seem to know ‘the secret’ and that’s making you second guess yourself and your choices? I certainly do and that’s my job! Honestly, it's very easy and common after the first couple of weeks of any kind of change to your old habits and routine for some of those things to slip back in there. VERY NORMAL…VERY…I feel that really needs to be stated. That’s why we are all in this together.
The following are a few common ways we sabotage ourselves:
Eating too few calories during the day and bingeing later:
This is probably the most common sabotage of all. Has this happened to you? Often it is a case of willpower. It is interesting that we have a certain amount of daily will power and if that is used up on stress or decisions earlier in the day, you have nothing to hold you back from the nightly binge. You are tired, flat and that bread is calling your name loudly.
It may also not be as simple as willpower. You may be under-eating during the day and expecting your body to produce enough energy for workouts, recovery, daily tasks and stresses and be a normal functioning member of the family……. Not possible and a classic setup for disaster.
Whatever way it may hit you, this happens with ominous regularity each afternoon or evening and undoes all the good you may have done up till that point. Often the reason we are behaving like this is to fast track results. Yes, it is possible it will, but to the utter detriment of your life, family, friends and health. Pulling back and accepting it will take a little longer than a few days, and eating consistently with whole foods will enable the transformations to take place quick enough and sustainably.
Not prioritising sleep:
No sleep equals high cortisol (stress), high ghrelin (hunger), and basically encourages your body to hold onto its fat stores. No matter what your goal is, I doubt it is to increase your fat percentage. Not only does it hold on to fat but the body also does NOT want to build muscle. Muscle is energetically expensive and if you under eat or sleep poorly the body will place muscle building and muscle maintenance dead last. It is horrible when you work hard in the gym, see no results and have a body that is sore and aching from a lack of proper recovery.
Food choices:
Using the suggested amounts and numbers of macro servings you really can’t go wrong. Just try this and trust. When I first started eating this way many years ago I was sure I would put on weight, I was so used to thinking I had to eat nothing to lose fat…it was scary to eat, but low and behold it worked and I am no outlier, trust me.
Are you eating whole foods?
Be honest here. Are you eating whole foods…. Really? Personally I LOVE my processed foods….damn…they really aren’t good for us…even my beloved protein bars. Give yourself a challenge and try to only eat whole foods for one day this week (more if you can). Here is a link to a sheet of great ones. Whole foods satisfy your hunger more and supply nutrients at the right ratios for maximal uptake in your body.
Little bit of trivia:
How’s your breathing?
Did you know that when we exercise and diet, causing adipose tissue to breakdown and release stored fatty acids, these circulate throughout the body and unless we excrete them somehow, they will just pop back into adipose tissue again. Excretion is done through the liver and kidneys, so we need those guys healthy and hydrated BUT the main way to release the fat is through oxidation….. breath.
Do you breathe deeply regularly? Many of us are shallow breathers…. Make time to focus on deep breaths in and longer breaths out. Try a 4 count in, 7 count hold and 8 count release.
To finish:
I may not have addressed a concern you have, so let me know if thats the case, but otherwise, today is a perfect day to regroup and plan for success by addressing the obstacles you hit. The biggest problem I see constantly is those that don’t do this. Have look at this PDF. Print it out, stick it on the fridge and try to eat as much as possible from the green section suggestions.
If you feel overwhelmed or hopeless please book in to see me or another nutrition specialist. It won’t take much to guide you to a better and easier way to eat, a ways that fits in with your daily life and will make the transition to a healthier, stronger, fitter you a reality not just a dream.
10 Tips To Kickstart Your Fat-loss
Fat loss is an ongoing concern for many of us.
We often feel its a choice between a fun life and good times with friends then being overweight OR an intense workout everyday and a diet that leaves us hangry as all hell, hopefully we are slimmer ……. until we inevitably relax and straight back to the old us
Fat loss really isn’t that hard, BUT it's easy to panic and make it hard. I work with people who want to lose fat all the time. Clients get a good eating plan, recommendations and guidance through workouts that will improve shape/ strength/ tone. You don’t need a coach though. It is easier to initiate change with a coach, but what if you can’t afford it or feel you are beyond help.
Be consistent - this is actually a first and last rule.
Pick one of the below and stick with it EVERYDAY. The people who don’t achieve their goals (and this applies in everything), are the ones that don’t do something everyday towards it.
Its always the 80/20% rule, there is no need to be perfect. Fat loss WILL occur if you are consistent.
Thats it.
It really is that easy, but of course we don’t tend to do what needs to be done. Sometimes we start a massive change. All in. That lasts about 2-6 weeks, and then we are back to where we were or worse. So lets start small. Its not as satisfying but it works and it lasts.
Consistency is the key, but it doesn’t just happen. We need a plan and we need rules. We are training that goodnatured and lazy Labrador that lurks inside of us.
Your first task is to pick one of the rules below and do it everyday for a week. Keep it simple and easy.
Then add another thing and do that everyday, and so on.
These are habits below are shown time and again what all successfully slim people do. Once you have done it enough, you will be one of those people too.
Lets Go!
10 - 15,000 steps a day - It’s not necessary to count steps but it is a really good way to see how active you are during each day and it will encourage you to move more
Weights- Lift weights 3 -4 x a week. Muscle burns fat. Full stop. We can build bulky muscle or lean muscle BUT we must build muscle for a strong, youthful body and mind.
Water- 2-3 litres a day (yes tea and coffee do count, but fresh is best. Do NOT count soft drinks, even diet ones)
No Soft drinks - diet or otherwise. Diet soft drinks still trigger insulin responses and that will lead to fat gain.
5-8 Serves of vegetables a day- Most of us don’t eat nearly enough.
Protein with every meal- protein is filling, no doubt about it. Add healthy proteins to every meal and snack and try even to eat them first.
Carb free days- It's true, excess carbs turn convert to fats (so do proteins by the way, but that’s a little harder). Minimising or eliminating carbs is a brilliant way to pull your body towards greater health and that always means burning excess fat. Try a day without breads, pasta, rice, all grains, low fruit, and no sugar. See how that feels. Make sure to add healthy organic olive oil, fish oils, avocados, oily fish etc, to feed your body and keep you satisfied.
Intermittent fasting- There are so many styles of intermittent fasting and they can be extremely effective. The 5 and 2 days and the daily 12 hour eating window is among the easiest and most common. Fasting can be overdone and females are a little more sensitive to hormonal fluctuations that they can cause, so read up before you dive into it hard.
Chew slowly - Try for 20 chews per mouthful and watch how satiated you feel and less prone to look for more. Its also a great mindfulness exercise.
Sleep- The best for last. Sleep is vital for our body to function properly and ‘good’ sleep is imperative. There are 3 basic phases to sleep and that is a cycle from light sleep to deep sleep to REM (dream state generally speaking). We need a good dose of all 3 to maintain a healthy body and mind. Fat wise, poor sleep will lead to elevated cortisol and more chronically high insulin levels and these guys equal fat gain and also fat burning resistance. Put sleep quality first on your list of priorities.
So what do you think?
Which one will you try first?
Please don’t over analyse, Just pick one (I can do that for you if you contact me). Share with me how you go. Don’t be shy, just do it. Consistency is the key to miracles.
I have only briefly described the above 10 tips to start losing fat. Please email me if you have any questions regarding them. I’m available for bookings, in person and online, if you wish to get a personal program created for you that will incorporate fitness, nutrition and lifestyle enhancements to fit your personal situation.
All the best to you and your health!
Vashti :-)
Stronger, smarter with creatine?
You may be familiar with Creatine or you may never have heard of it. It is one of the most widely studied supplements out there and is very affordable. Let me show you why this amino acid is not going away anytime soon in gym culture but also why it is a valuable contributor to living a long and healthy life.
What is Creatine?
Creatine Monohydrate has long been used by athletes and gym junkies to give them that extra edge in performance and muscle building. Outside of the gym however, it’s not widely talked about.
Creatine monohydrate is an amino acid created by the aminos arginine and glycine and is stored in predominantly in the energy demanding skeletal muscles and brain (95%) and a little in the liver, kidneys and testes. As mentioned, it is one of the most studied substances and also one of the cheapest.
Supplemental creatine has traditionally been used to replenish the Phosphocreatine (Pc) in muscles. Pc is used for the fast energy pathway. It gives you that extra oomph for the first few seconds an exercise and high intensity exercise. Its anaerobic and doesn’t rely on oxygen to perform. Pc joins with Adenosine diphosphate (ADP) to create Adenosine Triphosphate (ATP) for energy. It can also work the other way and breakdown Pc from ATP to replenish muscle Pc stores, ready for the next explosive bout. Sprinters, power lifters, tennis players, basketballs etc use the Pc energy source a lot during their sport. Whether or not you are involved in those sports, the everyday athlete (you, yes, you) can benefit. Sometimes life will require quick moves from you, ie, grabbing a falling object of various weight, size and velocity, and having your fast twitch muscles ready and able to cope with this sudden tension without damaging yourself (or others), is one of the keys to longevity.
Does it work?
In short yes.
In most people it increases the creatine content in muscle when supplemented. Studies show a 12-20% increase in strength and a 12-26% increase in power output when creatine was used in combination with an appropriate training program.
Concerned about your brain health? In those with lower creatine levels, which is generally those with low red meat and seafood intake, it will also aid in increasing alertness, memory, learning and cognition. or those with ample stores their seems to be no extra cognitive benefit.
Here is a list of other benefits from Examine.com (Examine has many links to studies there) :
DNA damage - Creatine appears to mitigate much of the DNA damage associated with exercise and may be useful for cancer therapy.
Lowers depression? - A few studies have shown a lowering in depression. It seems to help SSRI therapy and is more pronounced in females.
Heart disease - It has heart disease protective properties by lowering triglycerides, LDL and total cholesterol. It also is protective by lowering possibly homocysteine levels which are high in heart disease patients.
Anti-aging - topically applied, it has been shown to decrease lines and firm skin. (yes I’m looking further into that!)
Can be protective to the effects of stroke as it can work in an oxygen deprived environment.
Can I supplement it with just food?
Yes, kind of. Red meat and seafood contain higher levels of creatine. This will give your muscles and brain a fair bit of stored creatine to work with. However:
Those with certain gene mutations may not be able to create creatine their diets and use it efficiently.
It also may not be necessarily of benefit to eat too much red meat for other health reasons, such as heart disease risk from high saturated fat intake.
Cooking denatures creatine so to avoid destroying the creatine you would need to have your seafood raw and your steak quite under cooked.
If you do decide to follow a diet or predominantly diet way of supplementing, I would also recommend considering a broad spectrum digestive enzyme with your meals, to help your body digest and utilise the nutrients as efficiently as possible. Choose grass-fed beef and wild sourced seafood and only lightly cook them.
Are you vegetarian, vegan, sleep deprived or an older adult?
These groups are often lacking in ready creatine supplies and can benefit greatly from adding it into their diet.
Vegans and vegetarians are most likely to be deficient in stored creatine.
If you are older, then be aware that protein doesn’t digest as well, so your body won’t be able to take advantage of your food as much as say a 20 year old. Supplementation and adding a digestive enzyme will greatly enhance the uptake of creatine for muscle building and mental enhancement. You still have to lift the weights however creatine will counter act the older bodies from breaking down muscle as fast (probably due to its myostatin lowering effect which in high levels will facilitate muscle breakdown). It stops muscle wastage, builds strength and aids endurance.
Interesting
Creatine has been found to increase memory, learning and cognitive ability especially in older women.
How do I take it?
Take 2.5 - 5 gms a day. It will increase the water stored in your muscles so make sure to have plenty of water when you take it. There used to be stories of needing a juice or source of sugar to enhance its uptake and avoiding caffeine as it can nullify creatine effect. Fortunately none of that is worth following and certainly adding sugar or juice is not recommended for a healthy body. An elite athlete however may notice a difference if taking creatine with berries or a healthy low glycemic carb meal. Please note that the extra uptake a low glycemic carb can give isn’t of much benefit for those that aren’t athletes whose diet is right on point where every small change can potentially make a difference in performance.
The time of day also, doesn’t seem to play any factor in the efficacy of uptake, so take your dose when its convenient. Although there is a little research that taking it too close to bed can interfere with sleep.
Do you need to load it?
Loading is a method to take a higher dose of a product to get higher levels into your system quickly. There is no need to load creatine, you can go straight to daily doses of 2.5-5 gms. This will mean it will take 2-3 weeks for noticeable benefits.
BUT if you want to fast track the benefits. Start by loading for 5 days with approx 20 - 30 gms a day, pulling it back to 2.5-5 gms daily thereafter.Be aware with higher doses that you may experience stomach upset and bloating. Water retention is often associated with higher intake too. Counter this with high water intake when you take creatine. If you find you have gained a pound or several with creatine in water weight then consider lowering the dose and even cycling your intake by giving yourself days, weeks off from taking it.
Cycling?
There is no study showing creatine should be cycled but it may be a useful technique as mentioned above to counteract the cycling.
Which creatine is best?
There are LOADS of creatine supplements out there and most say they have the best uptake into the body because of the type of creatine they use or the extra ingredients they have added into the supplement. All this means it will cost you more. There is no research out there yet that shows that any are better than your standard readily available creatine. Personally I would look for a brand with a good reputation, that is approved and goes through testing processes, just to ensure that the product is 100% creatine and not creatine with ‘extras’.
I hope you’ve enjoyed reading about Creatine. Its a very interesting supplement and from my personal experience, it is one of the few supplements that I did notice that extra strength I suddenly gained. Its not much but every bit counts and now that I am fully aware of its neural protective and enhancing effects I shall be much more consistent with taking it. I will still cycle the product, as is my habit, but not leave it a couple of years as I have done. I’m back on it!
Please note that if you have a poor diet, creatine will not work miracles at all. Ensure that you are exercising regularly and eating a balanced diet most of the time before trying to get extra benefits from supplementation.
If you have any interesting stories or questions about creatine please comment below. If you would like a consult to upgrade your nutrition and fitness then don’t hesitate to contact me.
Vashti x
References and Links:
https://selfhacked.com/blog/creatine/
https://www.leafscience.org/geroprotectors-creatine/
Do you want a MIRACULOUS morning?
I heard the term ‘morning miracle’ first used by an author named Hal Elrod. This young man had a nasty accident in his early 20’s and through a lot of perseverance and positivity and support was able to go from not being able to move and given a fairly dismal future diagnosis, to moving and fully functioning fairly quickly. My details won’t be exact, as it is several years since I have heard about this man, but what he achieved against the odds and in short time is astounding. He was inspired to create a concept he dubbed the ‘6 minute morning miracle’, it was his way of making sure that every morning he started the day with meaningful actions designed to get him stepping toward goals.
This concept in itself is nothing new. I’m sure you have heard of doing regular small things that end up being a big thing such as a new skill or productive habit, new business, better relationships etc. What I appreciated about Hal is that he appealed to my lazy yet structured brain with this one minute concept.
The idea is to allot 1 or 2 mins to 3- 6 things. For example, as soon as you wake up you could:
From life hack.org
Meditate
Write in a gratitude journal
Squats
Pushups
Write a to do list
Stretch
1 minute each and in 6 minutes you are done. It’s not a lot of time but I’m sure you can see by the end of it you would feel like you have started your day off brilliantly. Mentally inspired, physically ready to go and emotionally settled.
It’s the concept of this that I appreciate. It’s a great way to start new habits but not feel overwhelmed when you really have little to no motivation at times.
We all could do exercise for one minute even when feeling like its the last thing on earth you would like to be doing.
Just Do it.
Try it right now, lets just do something for 3 tiny little minutes.
Put your timer on. Make it easy and start with 3 big impact things.
First 60 seconds,
Exercise. Squats, star jumps, pushups...a combination of the above, or simply stretch, 30 secs per side in a lunge or waist or hamstring stretch.
Next 60,
Paper and pencil and write. Write things and people you are grateful for. Go!
And the final 60 seconds,
Close your eyes. Breathe and listen for a while and sounds around you. Then bring the focus to the breath passing in and out of your nose. then follow that breath to feeling inside your head, all around and gradually make your way down your spine to your.... oops! Times up.
Now, how do you feel?
Imagine starting everyday like this
.... imagine finding every day like this .... theres no limit or restriction. We are all individual. Where could this idea most benefit you?
Individualise this
Again, theres no real rules and restrictions ..... this is just a cool flexible way of adding good quality routines and beneficial habits into your life. So think what you really need to address ..... is it more activity? Is it calmness? Is it learning a skill? Is it just to be happier?
If you are not sure, or need a bit of help, a good coach is the perfect person to go to. Someone like myself who is positive, open and individualised will help you set the goals and methods that best fit your life. They can either hold your hand for a few weeks/ months/ years.... or leave you to it... what ever you need.
Lets do it
Write a free list of things you would like to add into your life to enrich your world. Don’t analyse, just write.
When you are done pick the top 6. Then pick the top 3.
Start with 3 things at one minute each. It sounds tiny, but just do it at least once....then you can either add a few others or make it 2 mins each. No over achieving here.... just for a few days. After say 5 days in a row have a think about increasing it or leaving it exactly as it is for now.
But what if I’m in the flow and don’t want to stop?
Say you are exercising first, then before meditating you have your gratitude list minute to do and you are really getting into it. Just stop....its good discipline and if you kept going the odds are that you won’t do the meditation section no matter that you may tell yourself you will. Do the meditation. when that’s finished go straight back to your gratitude exercise.
It sounds easy and it should be, but what can derail you is if you want to add ‘exercise’ but then come unstuck about the best one to choose as you only have one or 2 minutes for it....thats where a friend or coach can help.
Say you want to learn a language and think how on earth in that short time can I make it count? Or you don’t like meditating but know its ‘good for you’ so you want to add it to your life.
Let me give you some more examples:
First is exercising :
You may have a fatburning goal and want to make your bottom a nice shape. Aobviously you will not be able to accomplish fatburning in your time, BUT you can increase your blood flow and energy to be ready to put in later. So 30 seconds of either vigorous squat jumping or squatting and 30 seconds of bottom squeezes would be a great start. thats for a one minute interval.
life hack.org
Second, a language:
Pick out one or two new words at the most and write them out over and over and then look at them and say them out loud. Voila!
Third, for the reluctant meditators:
Do a forward fold and hang or lie on your back with your legs up on the wall and allow them to sink to the sides. Now breathe and hold. As you breathe, think about the muscles you feel stretching, note your desire to get out of that stretch and breathe through that.... one minute is up before you know it and your body is echoing a big THANK YOU!
Meditating outside the box
There are endless options.
Think about the last year you have had...
did you grow or change? Are you sitting here feeling you are in the same or similar spot?
Imagine if you did some little habit everyday for the next year ..... the difference it would make to you as a person.
Pretty significant huh!?!
It’s easy, but most of the time we don’t do this. Any steps you make will benefit and change you. Start today, don’t make excuses. If you need help, let me know. If you start doing it yourself, let me know too! I want to hear :-)
Make 2019 YOUR year.
Love, Vash x
References
Sample morning routines from super achievers:
https://www.cnbc.com/2018/01/08/tools-of-titans-author-tim-ferriss-on-his-morning-routine.html
https://bengreenfieldfitness.com/article/lifestyle-articles/ben-greenfields-morning-routine/
https://www.success.com/10-morning-routines-of-wildly-successful-entrepreneurs/
Hacks to enhance my life, brain, body, performance
A few weeks ago I was quite taken aback … in a good way ….
The owner of one of the gyms I work at asked me to sit with him and film a short video of what my day consists of. In short what do I do now, at the age of 47, to keep me fit and healthy. He knows I love bio hacking (which is just finding simple ways to live, think and move better through life), and we have spent a lot of time in the past exchanging ideas and any interesting things we come across that may help a person to perform better and more happily through life.
We chatted briefly, made a few notes and went straight to video. It’s amateur but a good first go I thought. You can see it and other videos here.
Although our chat on the video went well, due to it being impromptu, I later I realised I had missed several other interesting things that someone might find useful.
So I have decided to write a little about my daily routine with a few why’s of what I currently do and share it below.
The steps below are ones I take nearly everyday. They are things I have found through my research and experience. I try many things, some stick and some don’t . I try what appeals and keep it if it works easily into my life….. at heart I’m sure I am really very lazy. This is what I’d like you to do, pick out something interesting and doable. I think you’ll find several really easy things to action straight away, and you never know…they just might make the difference you are needing at this point in time.
I do the following roughly 80% of the week (a silly statistic meaning it may be 7 days, it may be 5 days a week).
I found being this way has allowed me to keep my figure at this current weight of **cough cough…60kg….(that was confronting to say, although I know thats very healthy, I have left over disordered thinking from being 50kg a few years back which likes me to panic if I am ‘heavy’)
…. so 60kg and approximately 19% body fat (BF)….fairly easily. Personally I would love to hit 55kg again, which with my muscle mass is around 15-16%BF, but to do that means I don’t eat out a few times a week and probably zero alcohol and a little more training…. It would make me tired and less able to cope with stress (I have a little chronic PTSD I deal with…not from the weight mentioned above …. so stress is a regular thing for me to cope with)… which reminds me…resilience training is the next thing I’ll be putting in my schedule soon!
This was a long winded way of saying I put in work, most but not all, of the time so I can still eat out and relax with friends and family and not be overly strict with my diet, and exercise constantly (I have done that in the past…and although I thought my body was great...its not the way to live a life thats happy for me and also to be good to be around).
Lets start!
First thing in the morning
I get up early.
5am weekdays, I like an early start. I try to make weekends 6am as it is best for your body’s health and circadian rhythm, to get up at the same time every morning. I haven’t mastered that, but I do the best I can, and I admit to sleeping in at least once a week most weeks.
I have half to one litre of water between now and my shower with apple cider vinegar to help the bile acids activate for the day. This aids in digestion and the natural detox system.
My sons *love :-)
I walk the dogs for 30 mins. Its easy and fairly slow which used to frustrate me but they so LOVE to fossick around and check everything out…. then I decided to use this time to stretch my body and I feel so much better ( as do my joints), that I have never looked back.
I do stretching and rotations of my :
Shoulders
Neck
Chest
Hamstring
Hips
Hip flexors
Calves
…and I do some pushups and yogic down dogs on benches at certain spots.
Nothing to strenuous. I breathe deep. The shoulder and neck stretches make me look upward to the lovely trees and I always hold and relax for a breath or two. This particular one I have given the highest importance as its the key to a straight posture - so no turtle neck!
Cortisol is high in the morning and because of this I don’t overdo morning exercise as that would create too much cortisol. Instead the dog walking and stretching increases my mobility and posture while nurturing my parasympathetic system( rest and digest).
During walk I make sure to take in the sky so my eyes can soak in the morning uv light, stop melatonin production .... terribly important for a healthy circadian rhythm, enhanced immunity, weight control, stress control, and brain health amongst other things.
It's interesting actually what looking at the sky in general does.
We have all these sensors in our eyes that absorb the uv lights and others and that initiate processes and systems in the body. If we cover up our eyes with glasses or windows then we don’t get the full benefits for our body. So it doesn’t mean don’t cover up, but just try to get some pure light to your eyes in the morning and evening at least. Shield your eyes when glare is around.
When I want to burn more fat I will go for a 20 to 30 min gentle running shuffle after the dog walk, my running is a shuffle and on my toes (to use my body’s natural suspension system) ….. my version of a jog that I hope to continue most of my life. If I don’t run I will do yoga instead.
After the run, more water and then shower time.
I am gradually acclimatising myself to cold showers. I do this by playing with the temperature. A few seconds cold and then hot. I gradually lengthen the cold time and its surprisingly bearable to do it this way and my body has taeken to it well. Its no longer quick the shock when the cold hits me and I am able to keep it cold longer than the time before generally. Trust me, I’m not brave, I LOVE my hot showers and am the last to jump into pools as everyone who knows me is well aware. I’m a complete coward. So why on earth would I add this seeming torture to my morning schedule
Health benefits of cold
Hot cold contrast showers to activate brown fat, helps body’s natural thermal regulation stimulates the vagus nerve (largest cranial nerve), slows and even prevents inflammation.
The vagus nerve has been shown to cure rheumatoid arthritis when electrically stimulated. It can also be stimulated stimulated by cold and deep breathing. Low vagus activity is associated with poor memory , inflammation, brain fog and fatigue. The higher the vagus tone the more oxytocin (the cuddle hormone) you produce. ….so a cold shower and a cuddle could be the ultimate happiness recipe maybe…hmmmm
With higher vagal tone we are less anxious, gut health is promoted and with the oxytocin produced we feel closer to people and more altruistic.
Brown fat is the metabolic beast of the body. Some of us have more, some have less. The more you have, the more white (think ugly) fat we will burn doing everyday things. So we want more. It also works a charm at allowing us to adapt to extremes in temperature more easily.
My extra hack: I will be taking bitter melon before I shower as this works synergistically with the cold to increase the brown fat activity.
Intermittent Fasting
I intermittent fast most days and everyday if possible I try not to eat for a 12 hour window. It’s a lot easier than you may think. It gives the body a chance to rid itself of old, damaged cells, and also to rest from the digestive process. Our body prioritises digestion before running other healing processes completely so allowing those to take precedence for some extra time everyday is a good thing to do for general health. It also balances blood sugar and insulin levels, which of course leads to fat loss.
Fasting is interesting, and for the health benefits I mentioned above. It can be done SO many ways. This is just one. I like the regular everyday one, or you could fast for one day a week, or a few days a month, etc…. there are plenty of ways to do it so try the one you feel will be easiest to fit into your lifestyle.
I will still have black coffee and water and then I will eat/consume any calories (like a coffee with milk) when I feel I need it between 10am to 3 pm. Because the body is so receptive at that point, I will make sure the very first thing is either vegetables or a quality protein and fat. If I put anything carby like toast, my body would go into a little spasm and over produce insulin and I’d have the blood sugar levels sky rocketing and then plunging….a recipe for ill health and fat gain.
As I have double checked all the knowledge I have on how my body works with a DNA test I know that I have a tendency to obesity, diabetes, cardiac issues. I can go into that more another time, but the upshot is I am a little more vigilant with my blood sugar response to food and drink and I supplement and choose my foods accordingly. Supplements I sweat by, especially if I eat breads, pastas, fruits, anything sugary.
Apple cider vinegar
Berberine
Bitter melon
These 3 power house supplements help my body to slowly release glucose and also for my insulin level to respond normally and immediately when these foods are eaten. The calories still count of course but my body’s response to them is sensitive now and not dulled by chronically high levels which anyone over weight, is.
Later
As the day draws on, cortisol naturally dips and even if you made sure to keep your carbs low to avoid that sleepy afternoon feeling, you may still feel flat and mentally drained. To work with this dip, I lift weights. Sometimes its quite hard to get in to the gym, but most of the time I will go their and not allow myself to start thinking about it…else I will sit my bottom back down in a chair and probably eat. Weights….or any exercise, in the afternoon will provide a lift to your energy and mood and settle the cortisol. This is even true if you are suffering unnaturally high cortisol levels which is generally due to chronic stress. In this later case the higher cortisol will be utilised more productively to enhance muscle gain and thus will lower afterwards naturally and help to reset your cortisol cycle.
Exercise is often easy to avoid later in the day. Don’t talk yourself out of a session just because its not the best time of day or you are tired. Listen to your body, do a lighter workout, do yoga, do anything, just be consistent. A little everyday ….. there’s magic in that.
The best workout is the one you do
At the end of the day
I take bitter melon with my evening meal to again deal with higher sugar levels from dinner which is often concluded by fruit (I do LOVE my sweets so fruit is a wonderful substitute to ice cream)
Sleep
Sleep is a high priority and I guard it tightly. I like to go to bed at 9pm for my 5 am start. My room is as dark as possible and I use a salt lamp as the light is not the blue of normal lights. You may remember above that you look at the sky in the morning to soak up the blue light which switches off melatonin production amongst other things, well the red light of the lamp allows the body to start producing it.
Be careful of electronics. Looking at a screen of any sort (they emit a blue light) and the body reacts by suppressing melatonin, so ideally you would wear either blue blocking glasses or turn all electronics off an hour or so before bed.
Melatonin is a wonder hormone (although aren’t all hormones wonders). It is released every evening to inform the body to shut down and wind down. It activates the healing processes and all systems needed to rejuvenate the body. It seems that as we age, we produce less and less melatonin, which could be why many older adults sleep less and less. If you go to sleep at different times then the body doesn’t know what time to release melatonin and your sleep will no doubt be quite unsatisfying. By going to sleep at a consistent time the body is able to reliably produce melatonin at the best moment for a therapeutic sleep. However one or two late nights and it takes a while to settle back down again. You can see this is why health professionals advocate sleeping at the same time everyday of the week and not just Monday to Friday. You can also imagine why jet lag takes quite a toll on the body as it has to work our gradually when on earth is the best time to release melatonin.
As a result, for many years I have cycled through supplementing melatonin.
I use either 5 HTP (5 hydroxy tryptophan, this is a precursor to serotonin and melatonin, take 150-300mg) and / or melatonin ( 1+ gm, not the homeopathic stuff) to ensure that my body and circadian rhythm is consistent. I especially use this the night after a late night before. It resets my body by ensuring the release of melatonin happens when it should, it should be taken an hour before bedtime. It really is a miracle worker for jet lag.
Now, if this has caused more questions than answers please send me a message or comment below. If you agree or disagree, also please send a message. I love to get others opinions and thoughts….and if you have tried any of the above, put that down too! The above is basically what I do, and I have another list of things I PLAN to add in the future.
Do try something, any time spent improving your health will repay you back many times over, so start small.
Click the button to download your free PDF. Start with something that seems easy to do and notice how much better you feel over the coming days and weeks.
All the very best x
Spotlight: Interview with Remarkable Ruth, 60
Ruth has just celebrated her 60th birthday. When I met her a few years a go I was amazed with her energy and positivity (and beauty!). She works more than full-time, as a high-level manager with an international company and has become the happiest of grandparents with her daughter's gorgeous 14 month old son. When Ruth came to the gym those years ago, she came with motivation to feel good and perform stronger at work as well as regaining some of her youthful body back. Since then she hasn’t seemed to look back and has been consistent with her workouts despite ebbs and flows in life. Now that she has added a low sugar diet to her routine, her body and radiance has bloomed further. The best part is that she has been maintaining this for many months with seeming ease!
Describe your current exercise pattern
I exercise 5 days a week, early in the morning. Normally at the gym by 6am for an hour to an hour and a half.
I have a personal training session once a week to keep pushing me to the next level.
How long have you been doing it like that for?
I used to visit the gym daily in my thirties, and then stopped going. I have been dedicated to this programme for at least the last three years religiously.
What are the main reasons you have this exercise pattern?
I have a very busy job and a hectic schedule, fast pace and under constant stress. If I didn’t get up early and make the time to exercise in the morning, I wouldn’t do it.
Whenever I have left my visit until post work, I get home and then think … can’t be bothered. Going early, before work also sets me up for the day, clears my mind and makes me feel full focused and full of energy.
I can hammer myself and get rid of any stress and agro that has built up and take it all out on the gym equipment.
I also want to be able to enjoy my grandchild and future grandchildren, be mobile, active and agile.
What impact has this had on your life and lifestyle?
I feel far more energetic, I am much fitter and stronger than pre gym. I have lost weight, gained muscle mass and look and feel so much better.
I actually look at photos of myself 3 years ago and think who is that stranger in the photos.
Do you have any other goals exercise/ fitness wise?
Yes, to bench press my years in weight and continue to build muscle mass. I never get on the scales, I judge my weight loss and shape change by my clothes.
Note: Ruth has reached an amazing 55 kg press so far!
I want to continue to change my shape and look fit and strong going into my 6o+ years and make it a habit for life.
If you had to stop exercising for a month, how would you feel?
I couldn’t do it. Just a few days away from the gym makes me feel sluggish and slow. I am addicted to the high I get from exercising and feeling powerful.
How do you motivate yourself for exercise and healthily eating? Any tips?
“I love music and have a great playlist that has specific songs linked to my programme that I look forward to listening to. I am motivated by the changes I am now seeing in my body.”
It’s my time, I can put in my earphones, and disappear for an hour into another world.
I am competitive by nature and also enjoy reaching goals that I have set for myself.
The changes I have seen since participating in the 6 week challenge and from ongoing exercise has been both motivating and rewarding and the comments received from people when they now see me also spurs me on to continue with my disciplines .
Whats your diet like? Have you always eaten this way?
My diet is much better since participating in the 6 week challenge (with FitnessLife Studios).
I was a carb-a-holic pre the challenge. I have dropped the sugar, decreased the glasses of wine and really curbed the carbs. I lost 6 kilos in 6 weeks, and after keeping on the programme, another 3 kilos.
What is your ‘go to’ healthy meal? A favourite that gets you by
My favourite and must have meal is breakfast. Its a simple omelette made with two eggs. Inside I put mushroom, spinach and little sliced chilli ( seeds out). If I have it for tea I add tuna to it.
If you could tell your 40 year old self anything, what would it be?
I would tell my 40 year old self to be more disciplined in my eating habits, to keep up a good fitness programme, that you can continue to look great at any age and that
“... if she (40 year old self) saw me working out so physically at 60 she wouldn’t believe it xx”
Thank you so much for sharing Ruth.
My takeaways from Ruth is:
To consistently exercise.
Get it out the way first thing in the morning.
Eat a predominantly low sugar diet, and aim high in fitness goals and life quality.
Face the world positively and be empowered take charge of your own health, that you really can make fantastic changes.
Spotlight: Interview with John, 71 yrs
“One of the things with old age setting in is how all the natural body movements one has taken for granted all ones life are now either missing or just plan hard work to get functioning.”
How long have you been doing exercise classes?
About three years now
What made you start?
i was finding i was very limited in what I could do without being too weak, to sore, or out of breath. If I wanted to do any normal activities such as walking or gardening I would unwittingly injure myself and cause more pain and discomfort. It seemed that I was forever in some sort of pain.
Tell me about your youth, were you active? Did you ever get injured?
The fact is I have always been a physically active person. Played a lot of tennis, surfing, swimming and regular running.
Have you gone through any health issues in the last 20 or so years that impact you now?
Generally I have been healthy. A lot of early age jumping and tennis resulted in torn cartilage to both knees with one having most of the cartilage removed.
That and then going for runs at least 3 times a week caused a lot of knee pain. A ski accident resulted in a knee reconstruction with torn cruciate ligaments. This all lead up to me only being able to walk a hundred meters without severe pain in one knee. Having that knee joint replaced 2 years ago has enabled me to stand straight and walk again. Prior to that if I sat at a table for a coffee then stood up to go I would have to stand for a minute or two to ease the pain in the leg and actually be able to move away without limping.
Sounds extreme but it was. Also my grand daughter jumped up in an excited greeting one cold morning and as I had a bag in one arm I caught her with my other arm and that caused the bicep tendon in that arm to snap! A funny feeling and no real pain but forever now I can't bend my arm and ‘make a muscle’. Thinking about it I also had a lower back injury, I received in my lower spine in my late 20’s, that ensured I would forever have pain issues in my back. I have found darling ‘rolling’ and soft stretching exercises you have given me have made those problems fade away.
What difference to the quality of your life are you feeling since including purposeful, regular exercises in it?
The daily exercises you have given me for stretching including hip raises, side stretching, down dog etc and shoulder stretching rotator cuff exercises are keeping me pain free, I have better posture and don’t stoop and wobble like an old man when i walk. Also I can now sit and stand on my surf paddle board.
“My overall stability muscles are getting stronger and I feel better and confident with body movement”
One of the things with old age setting in is how all the natural body movements one has taken for granted all ones life are now either missing or just plan hard work to get functioning.
Doing the simple group of mobility exercises you have given us to do daily - which only take say ten minutes - is still something we have to motivate ourselves into doing. It is so much easier to sit and have another nice cup of coffee and read.
Can you give me more specifics how you are able to incorporate healthy eating into your life?
I really like Museli mixed with fruit, yogurt and whey powder for Breakfast. The fruits are nearly always Blueberries and Banana.
We grow our own strawberries so if they are available i will include a couple in the mix. That and a cup of coffee before and after starts my day.
Mind you i drink water when I wake up and only have coffee and breakfast after 9.00am. I like to have at least 12 hours plus from when I last had food the previous day. That 12 hour fasting break has helped me control my eating habits. Especially in the evening after dinner. When i am very tempted to snack; particularly on any available sweet thing! So between 8.00 and 8.30 is ‘end of eating’ time for me each day.
That said i look forward to eggs and bacon or something similar for breakfast once a week. Often Sunday breakfast is the time when i want to chill out, sit on the porch and look at the ocean. Life doesn’t get much better than that.
Lunch is usually a raid of the refrigerator and a reheat of yesterdays Leftovers. Not a big meal. Sort of Sandwich size.
Afternoon tea and biscuits gets me through to dinner.
Now Dinner. Totally in the hands of my wife. She is the Menu-maker. The chef and 'Keeper of the gate’ that ensures i receive a nutritious and tasty meal once a day. How lucky am I! Left to my own devices, dinner is usually solved by takeaway. Not a pretty solution or one I like and fortunately it is fairly rare. I am not that interested in food. Especially for dinner. I just want to stop feeling hungry so whatever is available goes down. Without getting to serious about the meal, my wife always wants a delicious tasting dinner and scours her cook book library for something ’different’ each night. So I am spoilt for taste healthy meals!!
By the way I do like to Barbecue and take much care and pride in cooking meats and roasting veggies etc during the summer months.
The secret - my Weber! Gas fired. No Heatbeads or Charcoal. Use those fuels regularly and you have a never ending filthy mess to clean up after each cook, which for me destroys the effort and pleasure of preparing the meal.
Do you have any tricks to hep you include exercise in your life?
I like physical activity. In my younger years that translated to playing various sports and building activities.
The body is too sore and achey now for anything more strenuous than paddling or golf. So to get the day off I go for a walk then bounce on a mini tramp to shake things up and lubricate the joints. This then brings on the idea that some stretching and light weights will help too.
I do not want to feel that I am going to spend much time on all of this because the sheer thought sends me back to bed to rest.
If I think it is all just a couple of these and a few of those then i can go off and have a cup of coffee and a read - I am good to ‘exercise’.
Usually all this movement just spurs things along and I think of more parts to stretch or ’train’. Before I know it I have done most if not all the exercises on my list and am good to head off and enjoy the day.
Finally, any advice you would give your 40 year old self
The message I would give to my 40 year old self is to:-
- Do all mobility stretches everyday no matter how easy they feel because that is what you want to keep going.
- Combined with it - Rolling as required.
- The other thing is not to do daily running. Take up rowing or cycling instead. (non impact) I believe my knees would have lasted the distance if I did.
- Wear sunglasses when out and apply suncream.
- Watch your diet to maintain a healthy weight.
Thanks so much for sharing with us John :-)
Exercise and Diet around your Monthly Cycle
The monthly madness...... Ahh the things we women have to deal with.
....... Do you just go about your life and when that time of the month comes, you experience irritability/ pain and then the blood flow, which is just a damn inconvenience. Then you brush it aside and go back about your life forgetting about it until a months time when your feeling irritable again.
……. did you either groan, or sigh “oh yeah”, or, “yep, in the middle of it now, tell me something I don't know” …..
Did you?
…. maybe like me, you could be facing its disappearance, or is it long gone …….. in which case may feel a little little nostalgic? and perhaps, “oh, SO glad I don’t have to deal with that anymore”
…… The monthly flow is a big connection we ladies have with each other, …… and probably the only one the men aren’t trying to also have ….. ha ha
But really….
Although the whole of humankind is affected by hormones it is predominantly women, who are reminded on a monthly basis, that we really are at the mercy of hormones. We have this crazed tyrant living inside of us, sometimes loving, other times….run and hide!
Sometimes you crave carbs, sometimes you don’t, sometimes you have energy and flow, and other times everything is having a hissy fit. If you are aware of your cycle, you have probably noticed that certain emotions and cravings occur around particular times of the cycle. You may or may not already be making lifestyle adjustments around it. For example, when I start suddenly feeling very down just before my period, I remind myself why I’m feeling this way, that it isn't me, and I allow myself to have a gentler workout or a rest day without feeling guilty (...most of the time..).This is making your cycle work for you, or at least a step toward it.
Today I’m going to show you how to make it work even better for you. If you are menopausal or postmenopausal, this could still be quite relevant. Studies show our hormones apparently still continue cycling after menopause, its less messy, but you still have a hormonal high and low. If you are and want to try this, I recommend using the lunar cycle as a guide and see how that works for you. To do this, use the full moon as your 'ovulation day' and the new moon as day 1 of a new cycle.
The Menstrual cycle
A very quick recap of the cycle. Visit here a more detailed version.
Day 1 is generally considered the first day of bleeding as the uterus sheds its lining. Soon a rise in Follicle Stimulating Hormone (FSH) and Lutenizing Hormone (LH), stimulate ovarian follicles in readiness to secrete an egg. Oestrogen's and estradiol are secreted which create an endometrium lining in the uterus to hold the egg. This phase is nearly always about 14 days long. An egg is created on or around day 14 (ovulation) and released. The rest of the follicle that produced the ova will breakdown to form the corpus luteum which will produce progesterone. Theres a little boost of oestrogen production due to this, FSH and LH production is suppressed and their levels fall quickly. This causes the corpus luteum to atrophy, oestrogen and progesterone fall and this triggers the lining to shed and menstruation and a new cycle commence. This phase can be 14 days or shorter, it tends to be more variable in each person.
The Benefits of Exercise
Theres no doubt, women who are more physically active enjoy better health than those who are sedentary. The benefits are extensive, Dr Christiane Northrup is a GP specialising in Womens health, she lists:
- Better immune system functioning and increased levels of immunoglobulins
- Lower overall cancer rate
- Decreased risk of heart disease
- Decreased risk of breast cancer
- Longer life expectancy
- Less depression and anxiety, better mental efficiency and speed
- More relaxation, more assertiveness, more spontaneity and enthusiasm
- Stronger bones
- More restful sleep
- Higher self-esteem
- Decreased insulin sensitivity
- More energy
- Decreased PMS symptoms
- Weight control
“Studies also show that repetitive movement increases the alpha waves in the brain — and the alpha state is associated with enhanced intuition. The mind pervades the body, and I find that when I move my body repetitively and rhythmically, more of my mind’s power becomes available to me, and insights often arise during my work-outs.”
How the cycle influences you
I’ve broken this down into phases.
Follicular Phase Days 1- 14
- Estrogen is increases
- Insulin sensitivity increased
- Metabolism is slower
- Anaerobic / intense work is great to increase the metabolism
- Great time to go for personal bests and have some healthy carbs in your diet
- The American Journal of Nutrition stated that basal metabolic rate decreases at the beginning of menstruation and reaches the lowest point a week before ovulation.
- Another study found soccer athletes had more endurance and greater lean body mass gain during this time
Ovulation Phase around Day 14
- Estrogen starts to fall
- Progesterone increases
- Cravings increase
- Serotonin decreases a little
- Insulin sensitivity increases
- Metabolism starts climbing
- Best day to go for a PB but due to also being more prone to injuries make sure technique is absolutely perfect
- Joints and limbs can be a bit lax
- American Journal of Sports Medicine found that due to joint laxity and estrogen-induced changes in collagen structure, ACL tears are four to eight times more likely to happen during this phase.
Luteal Phase Days 15 - 28
- Energy is not really there for power workouts
- Aerobic workouts at a conversational pace. A study showed aerobic exercise and taking a fennel supplement reduced premenstrual pain and anxiety
- Your insulin sensitivity is decreased
- Body has a preference to use fat for energy rather than glycogen
- Motivation is a bit lower
- May hold fluid and feel heavier at this time
- Metabolism kicks up so you may feel hungrier, try to stick to healthier whole foods and not over eat
- Same 2017 study as above found it wasn’t a good time for maximal endurance efforts at this time but sprints and jumps were unaffected
- You are more prone to higher cortisol response to stress , and more likely to feel stressed , so try a lower carb style of diet
- Things start to track back to ‘normal’ during the last few days of the cycle
Putting it into Real World Practice
Follicular Phase
Exercise
You may want a day or 2 off at the start of your cycle (or the entire time you are menstruating), if you feel uncomfortable, and not up to it. Respect your intuition and use this time to stretch more, meditate. Try yoga (recommended to avoid inversion poses during this time) or pilates, whatever you are leaning to, but keep moving.
If you feel well, there is no reason not to exercise, but respect that you may have looser joints and are therefore prone to injury.
Try this intense cardio session: 20 rounds of 1 min max intensity with 30 seconds recovery. Ouch!
In the gym
4 (6 sets)-8 (4 sets) reps. Heavy weights that you could only push one other rep out. A back move, a chest move, a Leg move, a hamstring specific move and a calf move
For example: Latpulldown; Incline Chest Press, Back Squat, Romanian Deadlift and Calf Raises
Nutrition
Always stick to whole foods and remove sugar where possible. This is the case for all diets really. Extra sugar sources during menstruation may contribute to bloating and pain, so leave the bread, cookies etc if you can.
After that for the remainder of the 14 days eat a balance of protein, vegetables and fruit, and fat, with a little extra if you need it. During the days you exercise add in a wholegrain source of carbohydrates if you want some more oomph, such as quinoa, millet, oatmeal, amaranth, and beans
Ovulation
If you are one of those people who know when they ovulate
Exercise
Make this a tough intense day, go do that crossfit wod you have been wondering about.
In the gym, do some 5 x 5 reps and sets and finish with a solid tabata or HIIT session
Nutrition
IF you have done some decent exercise, reseed your body with a big plate of meat, vegetables or salad, some olive oil and rice, or any grains mentioned above. Enjoy!
Luteal phase
Exercise
Get some steady state endurance work in 2-3 times a week for 30-60 minutes pending on your level. Use that time to put an audio book on, ponder the world, or focus on your breathing in a meditative fashion.
“you can perform 8 sets of 5 minutes at 60-70% of your VO2 max of running, biking, swimming, rowing, hiking, brisk walking or elliptical, with 3 minutes of easy movement between each”
In the gym
Try some higher volume. Lower the sets and increase the reps. For example
- 2-3 Sets of 15-25 reps
- 2 Day Split with a day between
Wkout 1: KB Pullover, seated row, reverse fly, biceps curls and back squat, pistol squat and Step tap ups, Side Plank pulses
Wkout 2: Flat Chest Press, Shoulder Press, Lateral Raise, Tricep Dips, Fitball Hamstring Curls, Fitball ab curls, Hip Thrust, Fitball rollouts
Finish each session with some steady cardio and a good stretch ensuring that you consciously breathe and relax during this time and bring your attention back to the body and cast your mind around the muscles you worked and how they are feeling, and which need more attention.
Nutrition
A great time to try intermittent fasting or low carb diets (get some good advice if you are unsure how to do this)
Keep as far away from sugar as possible and try very hard to have a good 7.5 plus hours sleep every night.
Regardless of whatever phase you are in make sure you move everyday. Incorporating movement, 10,000 steps, or a more formal workout, will release endorphins and that will make you feel good, increase insulin sensitivity, increase metabolism and reduce period pain (although, if you are like me, mine hurts a lot, admittedly its more painful if I have had increased sugar in my diet). Daily movement will also reduce cravings and help you sleep better. Even if you don’t feel up to it you can move with yoga like stretches. Just keep extending the body (I have simple, VERY easy stretch ideas here on youTube).
The best workout in the world is the one you actually do every day. We can analyse things too much and go off on tangents (I do it to myself ALL the time), so if in doubt, just move. Change it if you like when you like, just do it…..hey...... that would be a great slogan … hmmm
….oh, and eat whole foods where possible. Studies show that women are very affected by food choices, the difference between a stressed out day and one where you feel you can cope with the ups and downs. You don’t have to be religious about it, just consistent, like the exercise. Try to make 80% of your intake healthy. Does it have more than 3 ingredients on the label? Put it back and make your own. If you need help, just ask. This should be a pleasant part of your life not a burden.
Extra References used for this article
- https://www.t-nation.com/training/hormone-cycle-and-female-lifters
- https://bengreenfieldfitness.com/article/fitness-articles/planning-your-exercise-around-your-menstruation-cycle/
- https://www.precisionnutrition.com/fitness-menstrual-health