- Are you grumpy more often than usual
- Do small irritations push you over the edge.
- Do you dread getting out of bed
- Is your concentration failing you – making mistakes at work or at home in relatively routine tasks
Lack of good quality sleep may be the issue.
It’s not unusual at this time of the year for people to experience elevated levels of fatigue and an inability to effectively handle their normal life stresses and their regular routine. It’s not too early for the Christmas Rush to start (Shops this year started advertising in October)
The number of hours of sleep is NOT the problem, what’s needed is good quality rest so your body can recuperate. Even a short period of restful sleep in the afternoon can produce immediate results and help you get through the remainder of your day. Falling into a relaxed and deep sleep can be difficult for some and there are plenty of distractions that supercharge the activity in our brains so much that we cannot “slow down” enough to drop off.
Some simple changes before bed can really pay off – I’ve uploaded a list of ideas that you may find helpful – – Wishing you a relaxing night’s rest
As you may have been reading I am relocating my Personal Training services to my home.
Since I will have equipment set up and available for this I am offering existing members of the fitness centre where I have been working the opportunity to “Pop-In” for a workout.
The existing Boxing Fitness Class will transfer to my studio as from Wednesday 28 October
Men in Motion retains the same time as it currently occupies
I have also been asked to consider running a couple of additional classes and i’m thinking
- Abdominals Class
- Tabata Workout Class
- Outdoor / Bootcamp session – these plans have not been finalised as yet so if you are interested please touch base with me as soon as possible
To those members considering other options I wish all the very best health and every good thing for the future.
Women In Motion Wellness Centre at 64 Carmen Road in Christchurch will close it’s doors for the final time – 23 October 2015. It has been a valuable member of the local fitness community for the past 10 years and has been a home and a haven for a large number of women seeking to improve the quality of their lives and the lives of their families.
A special thanks and all my best wishes to Karen Eade and my co-worker Roxanne Flawn who have taken me in, broadened my horizons, expanded my knowledge base and have put up with me. I do not know of two more motivated and amazing people – thank you ladies.
The atmosphere of the Centre was always about fun, hard work and had a sense of comraderie – members helping and supporting members, encouraging each other and sharing the experience together. Many strong friendships have been made and nurtured during the years all under the watchful eyes of Karen and her staff.
It’s been my privilege to be the contract Trainer there and with the impending closure and other personal reasons, I will be relocating to 3 Florida Street. I will be establishing a small private studio which will have some opening hours for general workouts and will be the centre of my Personal Training sessions.
I intend to continue offering:
- Men In Motion session – Mondays at 7pm and the
- Boxing Fitness Class – Wednesday 6pm
Other Sessions being considered at this point are:
- Bootcamp/Outdoor Sessions
- Pump class
- Tabata class
Watch this space for further updates and developments once the studio is open.
Karen intends to run some group fitness classes at Halswell Community Hall and possibly some other sites around town – as I hear of them I will put them up on my events calendar – so if you are looking for a challenge/class or event hop over to check them out.
Crossing a wide river or chasm is difficult unless you can walk on water or fly. We need the help of some kind of bridge to ensure our safe crossing to the other side. Simple stepping stones or a plank can be ideal to cross simple obstacles but quite often something more substantial is needed.
Its the same with your journey to improved health / greater fitness and healthy weightloss. There are millions of entries on Google that you can search but even the most successful search cannot do it for you. You still have to defeat that obstacle by taking action. Step by step is, of course, the way.
Arm yourself with information. Seek the help of qualified professionals and formulate an action plan – here are your foundations. The timber/steel part of your construction is the network of friends, workmates, acquaintances and family that are part of your life. Explain your action plan to them and give them the opportunity to step up to support you. People can surprise you with their understanding and assistance when you need it the most. I am positive you can find someone who:
- Can look after the kids while you go for a run – supportive husbands are great for this
- Help you with the shopping so you don’t get “tempted” in the supermarket
- Is available to go for a walk with you (catch up, have a chat, exercise, enjoy the sun)
- Is willing to become your workout partner – the synergy of both goals and supporting each other can add to an existing friendship and allow you to learn a lot about who each of you is while smashing through your goals
- Can help you to stay positive when the going gets tough – and it does sometimes.
What ties it all together is the initial plan you made and sticking to it. Achievable steps taken one at a time – your support group will help you make it to the other side but you control the throttle.
STEP FORWARD CONFIDENTLY.
If you would like help making a plan and getting started – CONTACT ME
There’s a really great book called “Who Moved My Cheese” by Spencer Johnson MD I recommend it as a good read.
Change happens for a variety of reasons and sometimes we are nervous or uncomfortable because we feel happy with how things are currently and we often believe that we have no control over the events as they happen.
This book is fantastic because it promotes the attitude that:
- We CAN control how we view the affect that it has on us
- We CAN take steps to control the speed of the changes we need to make to each day
- We CAN look for the opportunities that open up when one pathway is ended or changed
- We CAN come out of the change with new tools for managing our lives and facing any hurdles with increased confidence.
Although this book was written with workplaces in mind Spencer Johnson shows us that what matters most is the attitude we have about change and takes the fear and anxiety out of managing the future. “It shows people a simple way to successfully deal with the changing times, providing them with a method for moving ahead with their work and lives safely and effectively.”
We lose water every day in the form of water vapor in the breath we exhale and in our sweat and urine. Along with the water, small amounts of salts are also lost.When we lose too much water, our bodies may become out of balance or dehydrated.
Many conditions may cause rapid and continued fluid losses and lead to dehydration:
- Fever, heat exposure, and too much exercise
- Vomiting, diarrhea and increased urination due to infection
- Diseases such as diabetes
- The inability to seek appropriate water and food (as in the case of a disabled person)
- Significant injuries to your skin (water is lost through damaged skin)
Symptoms of Dehydration
The signs and symptoms of dehydration range from minor to severe and include:
- Increased thirst
- Dry mouth or swollen tongue
- Weakness / Dizziness
- Palpitations (feeling that the heart is pounding)
- Confusion / sluggishness
- Inability to sweat
- Decreased urine output
If there has been heat exposure or if the person has an elevated temperature:
- Remove any excess clothing and loosen other clothing.
- Air-conditioned areas are best for helping return body temperatures to normal and break the heat exposure cycle.
- If air conditioning is not available, increase cooling by evaporation by placing the person near fans or in the shade, if outside. Place a wet towel around the person.
- If available, use a spray bottle or misters to spray lukewarm water on exposed skin surfaces to help with cooling by evaporation.
- Avoid exposing skin to excessive cold, such as ice packs or ice water. This can cause the blood vessels in the skin to constrict and will decrease rather than increase heat loss. Shivering will increase body temperature –the opposite effect you’re trying to achieve.
Try to get people who are dehydrated (even those who have been vomiting) to take in fluids :
- Sipping small amounts of water
- Try an electrolyte replacement drink such as Enalyte
- Sucking on popsicles made from juices
- Sucking on ice chips
- Sipping through a straw (works well for someone who has had jaw surgery or mouth sores)
Monitor your intake:
Some people simply do not drink enough fluids (NZ Nutrition Foundation and Mayo Clinic recommend 2-3 litres per day) – Fizzy drinks DO NOT hydrate you. You need other liquid sources with the best and most inexpensive alternative being plain water. There are many people who do not like the taste of water so get a little creative:
- Drink it warm
- Drop a slice of lemon or orange into a mug of hot water and top up as needed
- Add ice, slices of fruit or a sprig of mint
Isn’t it nice to have the sun for a little longer every day now.
September is a glimpse of the warmer weather that is on its way but its also time for the last of the winter weather to have a parting shot at us.
It’s not surprising that a large number of people become unwell at this time of year – there is a tendancy to be caught unawares. The temperatures fluctuate, the weather conditions are changeable and for some their bodies are a little less than optimal after winter so the immune system is susceptible to colds, digestive issues and other little nasties that we would normally shake off quite easily.
If you are feeling a little unwell – LISTEN TO YOUR BODY. Its letting you know it needs some attention. Keep up your fluids. Pay attention to what you are eating and when. You may find that an occasional early night will leave you feeling more refreshed and re-energised than usual.
If your exercise regime over winter has waned then now is the time to add some fresh air to your day. Start with simple changes and build from there. Just getting out of your chair will help. Try to add a brisk walk or a jog, dust off your bike and kick the tyres. Try something new to kick your head into gear – what about a swim, go rollerskating, try 10-pin bowling.
Bring on Summer
Hi, Me again…..
2014 is well behind us – the first week of of the new year has almost come to an end as well. Rather than focussing on endings let’s look at what is in front of us.
Look at taking simple steps and building momentum. It’s really not rocket science but we all know how hard it is to make changes initially so let’s make it easy for you.
If you are struggling with how to get started on your journey to a new and healthier YOU why not have a chat regarding where you think you are , at this particular moment in time. With a little support, a strategic approach and some comittment from you, great things can happen.
Have a look at upcoming events – perhaps there is something there you would like to try.
I’m already focussing on the “Bridging the Gap – Phase II” and the Christchurch City 2 Surf
Let’s shine a light on a whole new you in 2015 – Call me to discuss your journey
Here it is with 1 more sleep to go before a whole new year begins.
Now is a great time to reflect on what we set out to do at the beginning of the year that may have escaped us in the time in between. Yes!!! I have a few of these too. Re-evaluate how important these things that “didn’t happen” are in the grand scheme of things. Is it something we need to grumble at ourselves over or did these things not get done because they weren’t all that important after all
OK so there are bound to be some things that we procrastinated simply because they seemed too hard at the time – either in the time commitment required or they were going to take us well and truly out of our comfort zone. THESE ARE THE BEST KIND.
True independance and self confidence comes from tackling these goals and NOT STOPPING until it is done. Tick it off and move on.
There are going to be a few that we blitzed through and can pat ourselves comfortably on the back for – congratulations well done!!!
Here’s a challenge for the New Year – yes 2015 will be here very soon – write down 5 goals for the 2015 year into your calendar/diary ALSO write these onto a piece of paper and place in an envelope and give to a close friend with “Open 30 December 2015” on the front.
As always if I can help you to get started on your health and fitness goals please don’t hesitate to contact me
This week we’ve been talking about making food preparation simple and fast – especially important for those of us who have filled our lives with lots of activity and commitments.
1. Take a moment each week to plan your meals for the next week.
a. Try posting this plan on your refrigerator – you will see it when you go to get something to eat.
b. Use this as your shopping list so you have all the ingredients you need for your meals
2. When you return home from shopping portion your meat/chicken/fish into serving sized pieces (either individual or family amounts) and bag straight up before freezing. This can eliminate the need to prepare large sized meals simply because the meat is a solid block, your portion is ready and waiting for you.
3. Spend a few moments chopping up raw vegetables, slice cold meat, cheese, fruit etc. Pack these into airtight canisters and store in the fridge. If you get home late and need a meal in a rush you have a custom made salad just waiting for you. Add a small can of tuna or some shredded chicken and you’re done.
4. If you’ve chopped your cauliflower, broccoli, carrots into small pieces a quick stir fry is moments away.
5. When you dish your meals up at night if there are left-overs (this should now be minimal) combine them in an interesting way and pack into an appropriately sized container – LUNCH TOMORROW DONE!!!
No matter which method you use make sure you spend the time to make your meals LOOK GREAT.
Eat slowly and enjoy every mouthful.
Make even quick meals an experience.