Forming good routines for healthy habits.

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Having had a recent break from regular routine, it only confirms to me the importance of it, in the formation of good habits. For me having a good routine is very helpful in forming good habits. Sticking to regular workout times for example helps it to become part of your daily/ weekly rhythm to the point you can become naturally motivated to do your workout without having to think about it. This can apply to any healthy habit we wish to form – meditation, healthy diet etc.

With any healthy habit I have formed such as regular meditation , exercise and healthy eating this has always been the case. There are also other benefits to some of these routines such as an increase in metabolism when eating at regular intervals.

I have come to a point now where I even consider it to be essential , through experience of how well this works I find myself being far more effective and motivated when I have formed these good routines which then become habits. This is something I also recommend to anyone who lacks motivation to exercise. If you can stick to the same time and days each week for long enough then it will become habit, you will then without doubt be motivated to do it. It will become part of your physiology, you will feel like you need to do it, just like how you naturally feel the need to brush your teeth and wash everyday.

This is also how many of us form bad habits where they have become a fixed part of our routine, such as when we come in at night and may veg in front of the T.V, or get drunk on a saturday night. It could even be said that such routines have become habits of the nation, even to the point where those who spend their evenings at the gym or choose not to drink or get drunk are seen as ‘fitness freaks’ or somewhat abnormal.

The saying that ‘we are creatures of habit’ is a very true one and we will naturally form habits throughout our lives. But ultimately we are in control of our habits as long as we choose to be, we just have to make the choice. Decide what to do and who you want to be.

Forming a good routine is one very powerful way to form good habits as it puts you back in the driving seat of your life. Habits are not mindlessly formed, at one point we have to learn them and it is then formed through repetition.

We can therefore, at any time choose to learn and develop new ones. If forming new healthy habits is something you want to do then it is very helpful to begin by adding it in to your routine. Start by writing in your diary the times and days that you will workout in each week, the same for your healthy meals and any other new healthy habits. Then be strict with yourself and stick to it, no matter what, no excuses, and within a month you will have formed yourself a very good habit that if you keep it will serve you well for life.

This can also help with quitting bad habits, use the new routine to form a good habit that will replace the bad habit. Taking your focus off the bad habit and onto something new in a new routine will actually make it much easier than just trying to quit the bad habit, because your focus will be on something new that will drive you to quit your bad habit when your new routine becomes more important.

This is not to say that spontaneity doesnt have its place, of course it does, so allow for this also and dont be too hard on yourself. Many things in life cannot be planned and will occur naturally but the good routines you have formed can hold you in stead and keep you focused on your health, work and success when these unplanned things do happen.

Like many things in life it is about balance but ultimately which would you prefer; a life of health and vitality, feeling good and in control of your life or one of following the herd and being a tv or junk food junkie. Of course choose the one which you think is right for you, but know which serves you best and that it is you that has the choice.

Habits are said to be hard to change but this only makes us less likely to do it, make the focus positive and part of your routine and it will feel much easier.

Some helpful tips:

  • Define your goals and what you want to achieve – use the SMART approach.
  • Write down your goals and break it down in to actions that you will add in your daily and weekly routine.
  • Write down the days and times that you will be doing your new activities such as going to the gym/ meditating etc
  • Stick to it without fail if any excuses enter your mind – ignore them.

For the first 4-6 weeks it may feel difficult, but focus on all the positives ( such as how good you feel from a workout or meditation.) – also keep these written down and remind yourself of them regularly. Then once you have formed the habit it will become an enjoyable and life changing part of your lifestyle worth every single bit of initial effort.

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‘The self is not something ready made, but something in continuous formation through choice of action.’ ~ John Dewey

Faith vs Fear

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Life can be a challenge between Faith and Fear. A lot of what we may need or want in life lies in the unseen, therefore requires an amount of faith in its manifestation, without faith a state of fear can arise.

We need an amount of certainty in our lives to know that our basic needs are going to be met, sometimes we can not be sure that they will be so it can bring about fear – this is where our faith comes in. Faith is believing in the unseen with absolute certainty and conviction, knowing that that which you need will appear , having this type of faith is very empowering and is what can often give us the strength and courage to come through the difficult times and to manifest our needs and more than we thought possible.

This is also how visualisation and mindfulness can be so powerful as they can bring about this state of faith and certainty, and take us away from the state of fear and uncertainty.

Fear on the other hand is like a trap, it can control our lives if we allow it to, it is false however and also yet unseen but will have very different results to that which we desire. I have as many been in both of these places, that of intense fear and that of intense faith and I can say with absolute certainty that I much prefer the latter. Fear is perpetual doubt and until you decide to beat it with your own faith it will keep winning and keep you trapped there. Faith is in your hands, your heart and your mind, and it is also extremely powerful.

When you next feel a state of lack and you need something or you are setting goals to stretch yourself and you start to feel fear or uncertainty, remember to choose faith over fear. Dont give fear any power, dont allow it to trap you and to confine your life.

Have faith in yourself and your environment and the results will come.

‘Take the first step in faith, you dont have to see the whole staircase, just take the first step.’ ~ Martin Luther King

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Self- Belief and Equality

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I believe for it to be vital for each and every one of us to have a strong sense of self- belief, as this is what really empowers us to achieve our dreams and reach our true potential. Without it achieving our goals is far more difficult.

When I speak of self-belief I mean knowing and understanding your true inner potential before you even see it, having absolute faith in yourself and your abilities. Knowing that you can achieve whatever it is you set your mind to, despite what others may say or do to cause disbelief. Perhaps more importantly to do so inspite of this and to encourage and build others up at the same time.

One thing I have to admit that I really dislike is when people put others down to inflate their own self importance, this is not only damaging to both parties but also unecessary. Some may think it to be human nature, but I like to think that we can operate at a higher level than this animalistic state. This type of behaviour only operates from a false sense of self, based on the ego creating a temporary sense of hierachy, which is not only false but also destructive to both parties.

We are all equal in sense of our importance and value, no-one has more rights or is more important or valuable than anyone else even if some would like to have you believe they are, it is simply untrue. We may look different and have different abilities and interests but on the inside we are all the same, we all have fears and desires and we all have the same needs, based on this we are all one and the same.

By respecting our differences and recognising our true similarities we can realise true peace and harmony. We can encourage each other to reach our full potential without having to fight or put others down, this behaviour is part of our animalistic state but we can operate at a much higher level than this, we have the ability and choice to do this.

Each one of us is capable of achieving so much in our lifetimes and with self belief and determination it is possible to do so. It doesnt matter where you come from, what your ‘abilities’ are or what your social status is – these are societies conditions. What you can achieve comes from within you and is infinite, regardless of whats society suggests.

We all have unlimited potential and we are all equal in humanity, so why not encourage each other to achieve our true potential and believe in ourselves wholeheartedly. Lets believe in and encourage ourselves and each other and let go of any judgement and discrimination. How beautiful will our societies be then?

Believe in you and you will inspire others too.

‘With realization in ones own potential and self- confidence in ones ability, one can build a better world.’ ~ Dalai Lama

Equalty and Freedom

Find your Passion

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‘Passion is the genesis of genius.’ ~ Tony Robbins

Finding your passion in Fitness is possible for everyone. It’s just a matter of finding what method feels good to you? What feels natural?

If you haven’t found something yet you can find it I am certain there is something for everyone whatever your age, current health, fitness levels and abilities. If you havent found it already try different clubs/ classes until you find it.

Once you find what works for you, you will become naturally motivated, you will want to do it & it will feel good.
Keeping fit should not be something you dread and have to drag yourself to do. It is our natural state and should feel good just find what works for you.

I am a firm believer that there is a form of exercise for everyone that will feel good, work for you and that you can become passionate about. For me it’s the gym and martial arts. For you it might be running, swimming or any other sport or fitness method. But if you haven’t found it yet there will be something that you will find passion for and that will motivate you naturally.

The key to becoming motivated, to being & staying fit, is to find what works for you, something that feels good & you can become passionate about.

Find a sport/ exercise method stick with it for a month and see how it feels to you, does it feel natural? does it motivate you and make you feel good?If so chances are its the one for you.

If you find the gym boring, then try something different. You do not have to use the gym to keep fit, there are many other ways to do this, classes, clubs, personal training whatever you find works for you.

Try out different methods, step out there and find something new. You never know you could find something that truly changes your life. If I had never of gone to my first karate class 13 years ago, I wouldn’t have done half the things I have done in my life and career to this point, I know this for sure.

Anyone who is passionate about training/ sport will tell you that it can quickly become a strong driving force in your life that can benefit all areas and be well worth the initial effort.

If you don’t already have a sport/ fitness method in your life that you are passionate about and that keeps you motivated. Get out there today and try something new, stick with it for a month & see if it resonates with you. If it doesn’t, keep trying new methods until you find one that does. It could make all the difference to your life.

‘ Make at least one definite move daily toward your goal.’~ Bruce Lee

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The Importance of Perseverance

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When setting out to achieve any goal, one of the most important attitudes you can have is that of perseverance. It doesn’t matter what it is you want to achieve, anything that takes you out of your comfort zone will require this of you. The bigger the goal the more perseverance you tend to need.

Life has a way of testing us so that we can grow along with our goals, but the great thing is that each & every one of us has the capability to achieve whatever it is we want to, we just have to believe we can. This I believe to be an essential component to perseverance, but additionally, persevering when we have to will equally increase our self belief.

The more you step out there and stretch yourself to bigger and better goals the more you will realise how much you can really achieve, and the more you will strengthen your ability to persevere.

It is rare for any goal worth pursuing to be a straight and easy road, the road will be filled with all kinds of obstacles, twists & turns. But this is not something to be feared. These obstacles are what you will turn in to stepping stones to enable you to reach your goal. These are what challenge you so that you can grow as a person in order to achieve your goals.

So start now how ever big or small your goal is, take action to achieve it. Know for sure that you have the ability within you to achieve it and never give up.

‘Through perseverance many people win success out of what seemed destined to be certain failure.’
~Benjamin Disraeli

Real Energy

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Today I wanted to discuss energy and our requirements and uses of it. This is not a scientific post at all, but one more based largely on my personal journey of successes and failures on increasing and maintaining energy levels and also from the experiences of others whom I have worked with.

I shall outline what I consider to be of most importance to anyone who struggles with fatigue or would just like to have more natural and real energy.

I hope this post can be of some help for this purpose although it is a brief summary. I am aware that there are many medical conditions and also medications that can induce or increase fatigue levels, so take this in to consideration if this is the case for you, and always be patient with yourself, we all have different capabilities.

Firstly, a little bit about my experience, so you can understand where I am coming from. Having been a fitness fan from a young age, I have always recognised the energising benefits of exercise and loved the feeling of increased energy from training. However I found out the hard way, I think that I began to take these energy levels for granted, as I would consistently and naturally want to feel this way. Being a fitness instructor also requires a certain amount of energy.

However as many have or may find out it is kind of unrealistic to operate at this level all the time, unless you want to reach a point of burnout which is what happened to me. I was later given a diagnosis of chronic fatigue syndrome, This was extremely frustrating because I then couldnt do what I loved to, when I wanted to. It has to be said that before this point I was training 1- 2 times a day minimum.

Some lifestyles and jobs do require us to have a lot of energy and to train everyday, which can be possible for some to, but there are vital factors involved to sustain that level of energy and to be able to recover effectively.

Through personal understanding and research, I have learnt how best to optimize my energy levels, to be most effective but also importantly not to burn myself out again. There are particular factors which can lead to this. So I wanted to share some of what I have learnt with you, in the hope that it may be of help to some.

Anyone who has been diagnosed with chronic fatigue syndrome knows how difficult it can be and that everyones’ experience is unique. I do believe though that these methods can help and also be preventatives of fatigue for anyone who wishes to maintain good energy levels.

When you become fatigued it can be very tempting to reach for quick fixes such as caffiene and sugar. Unfortunately although they provide quick energy they also create a vicious circle of energy drops and highs that can quickly become a habit. This type of habit developed to maintain this type of energy using sugar and caffiene is extremely common and many of us if we admit to ourselves may have fallen prey to this trap in some form or other because of the energy demands upon us.

There are though far better ways to obtain more natural real and sustainable energy, requiring simple but important steps and routines that are often forgotten or not maintained. With a lttle discipline and effort it is possible to achieve optimum, natural and real energy levels.

To outline the simple but perhaps main causes for depleted energy levels particularly within health and fitness training;

Dehydration- can also be caused by over consumption of caffeinated drinks.

Lack of adequate nutrition

Stress

Overworking/ Burnout

Overtraining ( this concept requires another blog post to explain in detail which will follow.)

Lack of adequate sleep.

Although these causes do seem fairly simple or maybe obvious they are in fact very common. They can also be interlinked, one will affect the other, creating a trap of fatigue.

In the short term these causes may do little harm and some perhaps such as stress are even good temporarily. But all these causes if allowed to become prolonged will lead to fatigue in some form, and can also have many other health implications.

The good news is if you apply the following methods for energy, you can achieve real sustainable natural energy levels. Which also will feel so much better than the type of energy you may gain from caffeine or sugar.

Drink water at regular intervals throughout the day (not just when your thirsty).

Eat plenty of natural foods(to obtain optimum nutrition).

Eat at regular intervals – (always have breakfast- very important:)

Regular exercise – (with adequate rest in between sessions)

Take relaxation time regularly- (meditation is also excellent to recharge, help maintain focus and reduce stress).

Reduce or avoid caffeine consumption

Reduce or avoid consumption of refined sugars.

To some the above may seem like strict guidelines to follow, but to obtain optimum real energy levels it is highly worth the effort, you will feel amazing benefits if you follow these guidelines.

One of the main culprits of fatigue can be chronic dehydration which can go unnoticed and lead to further health problems.

I found the following link very helpful and informative. Please check it out for more info on this.

http://nutritioninfo.tripod.com/id19.html

I hope you found this blog post helpful.
Please go to miralahealthandwellness.co.uk
for more info on the services we offer.

Your Health

Helping to improve people’s health, as well as my own is something I am very passionate about because of the many experiences I and the people I care about have had. I am sure many of you too may have had similar experiences.

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This is a poem I wrote about the value of health at the beginning of this year.
I hope you enjoy and please share;

Your Health

It is your health that is the real true beauty in life
So easily given and then more easily taken,It is the real true gift

Value it with your life
for it depends on it so
There are many a people who aren’t even fortunate enough to know

Always remember the real true gift
It is right there within you
don’t wait for it to fly by

Many a people have done so
and then they realize,
That there real true gift
was right before their eyes

Many a true scholar
have told us these words before,
It is time now we listen
for its’s more important than before

The world is filled with guises
that hide us from this gift,
The only way to truly know is
from how you feel inside

So stand up for your life
and be true to yourself
Don’t hide from your health
it is your real gift of wealth

For once you really have it
then you will truly know
That the real gift of life
is right there before you,
If you only choose to let it be so

~ Miranda Adams

At Mirala health we offer a holistic service for health that encompasses all areas for complete health and wellness.
We hope to inspire as many people as possible to live the healthiest life.

We are currently looking for as many people as possible to complete our short survey to understand what people are most looking for from a health service, if you have a moment to spare, we would be most grateful if you could share your views with us.

http://www.surveymonkey.com/s/G382WV3

Thank you for viewing our blog wishing you all the best in health and happiness:).

The power of exercise

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When an exercise plan is first started it can feel like a struggle, real hard work to many, or at least this is how it may be perceived and so this is what puts people off  sometimes. However like many things that can begin with ‘hard work’, the results are many and can also be very powerful and often transformative.

This is the perception I now have of exercise itself because of the many transformative experiences I have luckily had from the power of exercise itself. This does not stop at just the physical; to me the physical benefits are important but just a part of what you can gain.

In my last post I talked about the benefits you can gain from exercise of which there are many. Here I particularly want to talk about one of the immediate benefits you can gain from exercise. The benefits that are immediate but can also have a lasting effect if you let it. Our aim at Mirala Health is to help people see the full benefits that can be gained from a health programme that takes the whole approach; I hope that this blog post can help you with this.

No matter what your current health state is, you can experience the benefits of exercise in this sense almost immediately. All it requires is that you take the action to go and do the exercise whatever form it is and begin with the intention that you will enjoy it.

Have you ever been in an exercise class or doing some form of exercise and felt really good, lifted, happy and totally in the moment? Some may call it a buzz. This feeling can be experienced every time you exercise, and over time if you exercise regularly your emotional state can be lifted more permanently. Exercise is one of the best anti-depressants and it can also be free. Just going out for a walk or run can really lift your mood. Try this next time you are feeling low.

Although it can be hard to get started it is always worth it.  It is known that when we exercise feel-good hormones called endorphins are released and this can be what causes us to feel good. But whatever the cause, one thing is for sure is it works as a great mood enhancer and there are no really bad side effects, only long term benefits. If you view exercise in this way I am certain that if you are not already, then you will be far more motivated to participate in regular exercise.

In addition, it doesn’t matter how long you have been exercising for this benefit never goes away, if anything it increases. I like to explain it sometimes as an experience of satori – (this is a Zen name for an experience of mini enlightenment) where true reality is experienced and true joy- everything is one and there is no detachment. This is how we should feel and want to feel so why not have more of it. When I experience this level of joy it is often during cardiovascular exercise such as sparring or a spinning class, many runners will also experience this. Exercise in itself can be a form of mindfulness meditation which is perhaps what leads to this experience of Satori.

It is a state of euphoria and one that is free and of course healthy. Who wouldn’t want this and if not why?  The next time you feel unmotivated when you have arranged to go for an exercise session remind yourself of the mood enhancing benefits that can be gained from it and see if it helps:).

Benefits of regular exercise

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  • Reduces body fat percentage
  • Reduce your stress levels
  • Improve your mood
  • Builds muscle
  • Weight control
  • Increase your energy
  • Improve your sleep
  • Improves your  immune system
  • Improves self-confidence
  • Reduce the risk of cardiovascular diseases
  • Reduce the risk of type 2 diabetes
  • Improve your  joint mobility

Get all these benefits and more with

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Contact Tel: 07515647651

Email: mirala.health@gmail.com

 

 

 

 

Value each moment

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They say that in the second before our death, each of us understands the real reason for our existence and out of that moment heaven or hell is born.
Hell is when we look back during that fraction of a second and know that we wasted an opportunity to dignify the miracle of life. Paradise is being able to say at that moment: I made some mistakes, but I wasn’t a coward. I lived my life and did what I had to do’ – (Paulo Coelho , taken from ‘Aleph’)
– Key message -Value each moment and make it count.- live life to the max people:)