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Wednesday, January 2, 2013

5 habits of healthy and happy people




This time of the year again eh? Steve’s already been through this in one of his latest blogs so all I've got to say is that I am with him on the New Year’s resolution front.

If you think it helps you writing your goals down, go ahead. They say writing things down makes them 6 times more likely to happen but don’t use the 1st of Jan each year or every Monday each week as THE DAY to start as that way you are just fooling yourself… Life is a continuum and there’s never a better or a worse time to start. Start when you’re ready and make sure the only person you’re making the changes for is YOURSELF! We can’t change the past, but we can learn from it and then there’s now and the future that can be affected by the present decision.

And talking change, remember one thing! Change happens when you’re happy and content with yourself and the world around you. Bad moments and the not so happy days may be a trigger but understanding and acceptance is what keeps you going!

I could babble on forever but let’s get down to the core of what makes us happy and fuels change?

I looked at myself, a few friends and colleagues and those Cliff and I both worked with at Wilde Performance and those who make the most effort and put themselves first on the happy scale achieve great things, make those around them happy and power through their lives as an inspiration to others.

Dissecting a few inspiring human being’s lives and their habits quickly in my head I got down to 5 essential habits that create a solid base for happy and fulfilling existence. And trust me, a fat bank balance ain't one of them!

1. Eat according to your lifestyle

Diet you’re thinking?

There aren't many things that as a nutritional therapist annoy me more than misunderstanding of the word ‘diet’! It does not matter whether you feed yourself fast food or cucumber sticks, it still is your diet! The trick here is to understand the difference between a diet plan that may be a 12 week transformation or a prep for a figure competition and our day to day diet which is what we eat on a regular basis.

Transformation plans are never long term and you’d never find yourself eating chicken breast white fish and green veg 365 days a year even if you’re a competitive bodybuilding athlete.

There should be a reason behind each nutritional plan prescribed and undertaken and where for some insulin resistant and severely malnutritioned individuals going on a white meat and green veg regime may be the only way to somehow bring their bodies back to functioning properly, this definitely is not a one size fits all approach.

If you’re a manual labourer spending your days throwing heavy stuff around for 8 hours, your diet should definitely not be like the one of your mate that spends his days glued to computer desk.

Then there are digestive disorders, excessive stress or hard training regimes to name but a few of the individual factors coming into play. These all should be taken into account while deciding on what lands on your plate each day. I am not even going into appropriate supplements to counteract deficiencies that sadly we all suffer from while the quality of food decreases.

There are very little secrets and there are basic rules that should be followed by all that want to feel and look better but we are all different and that’s where expert advice comes and decides on the outcome. It’s only you who can decide whether amazing or just mediocre results follow.

2. Train and move around regularly

Don’t we all know that? NHS and the government have been banging on about it forever but as with our food there just isn't a one size fits all prescription.

If you’re a pro athlete you have your coaches looking after you but what if you’re a weekend warrior? Well, there are a million options that you can chose from! From one to one PT sessions if you know you need that extra push especially if improved body composition is what you’re after. There are online services you can subscribe for if you’re in need of that extra guidance and want to know there’s always someone there in case you need advice. There’s local sports clubs and organisations that will welcome you with open arms if you think you’d like to test yourself at an amateur level. Or perhaps you have that sporty and quite clued up friend (beware of bro science though!) that wouldn't mind helping you with your weekly training routine?

Whatever you do, make sure it fits you and your goals and lifestyle. Get some advice on what’s best for you and hit it hard! I am sure you’re not looking forward to going shopping in that mobility scooter in a few years, are you?

3. Take time to learn and grow

If you follow Steve’s blog and keep up with his twitter updates I am sure you've seen this one. No-one ever wished they’d spent more time in front of TV, EVER! Get that? Think about it! What’s going to go through your mind in the last 5 minutes of your existence?

Read all the books you ever wanted, sign up for that course you've been thinking of for the last 5 years but never had time (rubbish!) to do it! There’s no excuse that is good enough with the abundance of options available out there. They don’t even put time limits on some of the online education these days to make sure it fits around your full time job (that you probably hate anyway) and (artificially) busy lifestyle. DO IT! And one day it may even help you leave all you hate behind you and pursue your life long passion and make your living doing something you’re actually excited about.

4. Have time for yourself

Have you ever thought why sometimes everyone and everything around you just gets on your nerves for no apparent reason?

When was the last time you spent some time with yourself, doing the things you want and really enjoy?

No human being can truly be happy unless they’re happy with themselves and as much as we like company we need to look after number 1 first!

Make conscious effort to spend some time on your own each day! Do things for yourself and cherish the moment.

And if it all gets too much, take yourself out, go for a walk, keep a diary or meditate. I know what you’re thinking. You’re too hardcore to meditate… Let me ask you a question. Have you ever caught yourself daydreaming? Of course you did, who didn't? Well, that’s one way of meditating for you. It doesn't have to be spiritual and soul searching. Close your eyes and calm your mind for 15 minutes a day, your body will thank you!

Another thing is that if you’re training hard, you need to know just how beneficial regular sports massage is. Not only does it help with recovery but also prevents injuries and makes sure that your muscle tissue is healthy and ready for more action.

There’s nothing worse to stand in your way than a neglected self… Believe me I've been there!

5. Little sleep rituals

So now you took your time to eat, train and learn, make sure you give your brain and body time to recover. Change happens when we’re happy for sure but change also happens when we’re asleep. Whether you’re after muscle hypertrophy (have you ever wondered why bodybuilders are almost religious about their sleep routine) or simply peace of mind and increased energy during the waking hours, you have to acknowledge the importance of sleep.

The ever so underrated activity is one of the most important and key ingredients in the happy existence recipe.   No wonder sleep deprivation is one of the most cruel forms of torture!

Make sure you go to bed at a similar time every night, and yes even at the weekends! Your body will get used to it and in the end you won’t even need an alarm clock, you’ll wake up earlier, get more things done and have more energy rather than fall asleep half way through your days… Isn't that what you’re after?

Take at least 30min before bed to wind down, no TV, no radio, no scrolling through Facebook and twitter while your phone slips out of your hand and drops on your face waking you up… None of that rubbish! Dim your lights, have some quiet time. Think of what you've achieved in the last few hours and what you’re grateful for. Frustrations? Write them all down, it’s like talking to someone. What’s out of your head and down on paper is much less likely to bother you through constant nightmares!

Sleep in complete darkness. The less stimulation for your brain the better. If blackout blinds are not an option, get yourself a comfy eye mask (you get used to it, don’t worry). Instantly, you help your body drift off into a deeper more restful sleep.

Seems simple enough, doesn't it? But trust me it takes a while to get used to. It’s all about creating a habit. Your mind will always find unimportant and unnecessary rubbish to occupy you with! Take one step at a time, one step to the happier and more content you and if you stray, don’t beat yourself up, we all do it! Just get straight back on it and enjoy the ride!

Like, share and comment and remember we’re always happy to help and share our knowledge! Hit us up on Twitter at @performwilde and like our FB page at www.facebook.com/WildePerformance for everything training, nutrition and lifestyle.

Written by: Marta Napierala (www.wildeperformance.com)

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