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)
