Ignite Within

ignite

All real faith and motivation comes from within, situations, people and experiences from the outside can take us to this point but ultimately it is ourselves that drives us to keep going towards any goal, or any important task. This poem is wrote with that purpose, we all have that place within, find it and you’ll be on fire, then nothing will stop you reaching your goal.

Feel the fire come up within you
There is nothing to hold you back
Just believe in yourself and you’ll win

Bring up the force from within you
Believe in yourself, this is true
There is nothing that can hold you back now
Nothing except for you

Feel that force from within you
All is possible from there
There is nothing , or no place stronger
Just believe in yourself and your there

All is possible from here and now,
Listen to that place from within
All you have to do is believe in yourself
There is nothing to stop you from there.

-M.L.Adams

A Health and Fitness Journey

journey

Beginning on the path of improving your health and fitness is rarely if ever straight forward and easy. To expect it to be so would be setting yourself up for dissapointment.

You have to expect some hard work and effort if you are to get the results that you want to achieve. In the beginning most days you may not feel like exercising or following your healthy eating plan but do it anyway and keep doing it because it will become easier and you will eventually feel like doing it.

Achieving a good state of health and fitness is the same as any success goal, you have to push yourself, really focus and give it all you’ve got and the rewards will come. The beginning is often the toughest part and we all have to start at the beginning at some point. This is where you need the most support and encouragment so surround yourself with people who do that for you and don’t forget to do this for yourself also. Associate each exercise session with a reward of feeling good from it or a chance to meet new people, (but not a chocolate bar afterwards:)

The reason I wanted to identify the struggle in the beginning is because, when we are aware of something we can deal with it much better, as with any challenge in life. Do whatever helps you to overcome it and you will eventually feel like doing it. (Please refer to my post on exercise motivation for more on this.)

Remember though that almost everyone goes through this phase when they begin exercising so you are not alone. The super fit people you see and the instructors all had to start somewhere.

A little bit about my health and fitness journey; I wasnt one of those kids who did loads of sport at school, in fact I did little P.E at all. I began my fitness journey 13 years ago at the age of 17 when I was introduced to martial arts and started going to the gym regularly. My goals back then were fairly small, just to improve my fitness and feel good, but these gradually changed and became more defined.

I specifically remember to this day, the feelings of really having to push myself to go to a session, at this time my mind and body where not accustomed to the benefits and this took a few months to kick in. This would also happen if I were to have a break at any point. Our bodies become accustomed to that which we habitually do, so it is very important to maintain the habit as much as possible, Particuarly in the beginning.

What began to happen was that I noticed after a while I was becoming naturally more motivated and excited before my exercise sessions, getting my kit ready in advance (the day before) and planning everything around my exercise sessions.

It had become a habit and one that I loved, no two people will have exactly the same experience with health and fitness, but the process of motivation is always the same. It is tough in the beginning but if you keep at it and stick to your plan and goals you will soon become more motivated. Your goals and plans will adapt but make sure the habit sticks.

Things do come up such as holidays, illness or injury and when they do , do your best to maintain what you can and perservere through any setback. Don’t let it stop your progress to achieving your goals. As soon as you can get straight back on to your plan and then push yourself to get back in to the habit.

It is a journey to optimum health and fitness and there can be some tough points, but each and every bit is worth the effort and the more effort you put in, the more you will gain from it.

Ultimately in the beginning it is you that has to push yourself but do what you can to gather support from friends, family, a coach or trainer. Most importantly from the very beginning believe you can do it, because you can.

‘Use everything you’ve got to get to the top.’

You can have a teacher, coach or trainer and this helps a lot with motivation and guidance, but it is you that does the work and gets yourself there and you that will have the victory in the end.

I hope you find this guidance helpful, particuarly if you are new to exercise. Please contact us for further guidance, motivation and information on our exercise plans.

teacher bruce lee

The Paradox of Goal-Setting

journey not destinationDo you ever get frustrated at not achieving your goals as quickly as you would like?

I know I have been guilty of this and then I have to remind myself that its not about the destination but it is about the journey.  The pure act of setting goals can make it easy to forget this and to continually focus on the future of where we want to be, but if we do this for too long we can lose touch with who we are and where we are now. This is important because happiness is in the NOW not in the future.

If we approach our goals in a way of being purely focused on getting there, then we lose all the joy of the journey and often make it harder for ourselves to get there as well. Relating this to exercise I always think of the famous Bruce Lee saying of ‘Dont think Feel.’ When you go in to the feeling place you become in the moment and one with that journey you are on. You are still growing and moving forward but you are enjoying it much more than if you are constantly thinking about what you are doing and where you are going. Perhaps why it is so much easier when we have an instructor there telling us what to do;)Dtf 1

But ultimately when you are only focused on the end result of your exercise effort or of any other goal you will not enjoy the journey.  The reason that happiness and success are about the journey and not the destination is because this is where the growth happens and where we learn the most, if we do not focus on the moment we are in, we miss out on all of this.

Be happy in the now but seek to grow as a person.’

Accept yourself as and where you are with love, but seek to grow out of self- love also as a desire to grow and give more. Self- love is an important factor, if you are rejecting who and where you are now, you are ultimately rejecting yourself, this is not good of course and not the idea of goal setting. Also we all need to love ourselves, in the healthy sense of course:)

Enjoy being who you are and the PROCESS of becoming who you want to be.

You will get there and you wont even notice because you’ll be too busy being yourself and enjoying the moment you are in and as a result of your journey of being and becoming, you can go far beyond the results of what you originally imagined.

Exercise Motivation

Exercise Motivation

Lack of motivation often keeps people from maintaining an exercise routine so I wanted to offer a few basic starting tips to help those who need that little bit more motivation to maintain their all important exercise routine. We all have a need to exercise to maintain a healthy body and mind and can all benefit from it.

‘Where there is a will there is always a way. ‘

First 3 very important steps

  1. Identify your important health/fitness goal and Write it down
  2. Next to your goal write three important reasons why you have to achieve this goal. Keep this somewhere you will see it every day.
  3. Visualise in your mind the end result of how you will be when you have achieved this goal. Do this also every day.

Important principles to follow;

1.Set a routine – i.e. Monday, Wednesday and Friday at 6pm. This is vital because our bodies work in rhythms and we are also creatures of habit. Therefore when we perform regular activities on a daily to weekly basis these can become part of this rhythm and therefore routine leading to a fixed habit. It is necessary that the routine fits in with your current commitments such as around your work schedule and childcare commitments; however you must make it a priority.

2. Use a Fitness Programme – This is vital for several reasons; firstly an exercise programme is designed and instructed to you by an exercise professional, someone who has trained in the mechanics of the body and how to help you achieve your desired results. Therefore the programme designed for you will not only be effective but also safe. Your exercise programme does not always have to be a gym programme so don’t limit yourself to this, it can be a sports club, an exercise class or a personal training session. All of these are designed to meet specific fitness needs and instructed by a professional, just be sure that these are suited to your goals.

3. Set Specific Goals – All goals need to begin with your end result in mind- From there we can break it down so they are not too overwhelming and they are more manageable. This is called the SMART goals approach, which stands for Specific, Measurable, Achievable, Realistic and Timed. Applying all this principles makes your goal more focused and manageable.

4. Prioritise – Prioritising your fitness routine is absolutely essential and something you can train yourself to do. The best way to do this is to plan it in advance either by the week or month and physically write it down in your diary or calendar at the specific times and days that you will be doing your workouts. If you have set training appointments or classes it really helps with this, because they are already set at specific times, so it is harder to back out:).

In addition to writing your exercise times down ensure that you make the space and time for it so that nothing else can possibly get in the way, at first this problem can often come up if we are not aware of it. Things may come up and seem more important, your mind may find excuses, such as you are too tired or busy but you must choose to ignore these excuses and continue with your plan that you have committed yourself to and remind yourself of the importance of your end result and keep doing this until it becomes so strong in you that nothing can get in the way.

These kind of excuses from the mind are very common, as our minds do often resist change. However all habits and patterns can be changed with conscious effort and action and the results are 1000’000 times better than any immediate rewards you may get from following your minds’ excuses of being too busy or tired.

In the initial stages you need to remind yourself of the benefits you will receive consistently to the point where this will also become a habit to you and therefore your drive/motivation. It will also before long become more powerful and important than any excuse that your mind can come up with. Then you will be naturally motivated all the time to exercise because you will not feel anywhere near as good without it.

‘Motivation is what gets you started, habit is what keeps you going.’ ~ Jim Rohn

For information on Health & fitness programmes with Mirala Health please contact me directly at mirala.health@gmail.com or on 0843 289 9327

The Power of Decisions – Tony Robbins

habit2

Whenever I find myself losing focus or motivation, I find it always helps to pick up a book or listen to an audio by someone who personally inspires me. For me like many people Tony Robbins is definitely one of those people. His advice is second to none when it comes to getting motivated and taking action. If you have never read or listened to anything by this guy then I would highly reccommend it. No matter what state your currently in, reading or listening to his stuff is guaranteed to bring you in to a higher state.

This week I unfortunately found myself losing a bit of focus and drive. So Mr Tony Robbins came to my rescue:) I chose to listen to his audio version of Awaken the Giant Within and sure enough it was the right one to give me that necessary boost. I like I always do took notes while listening and thought I would share these with you in this blog post. I hope you find it helpful if you are also in need for a boost and please also share  with any one who may be in need also of his amazing wisdom. I am off to his UPW event in London in just under 4 weeks and absolutely cant wait because I know it will be life changing. No promotion is intended here just the sharing of his motivation and inspiration;) I hope you enjoy and gain something from it also, I have added a video link of an excerpt of the audio at the end.

Enjoy making decisions and changing your life today:)

Miranda

Tony Robbins

It is in your moments of decision that your destiny is shaped ~ Tony Robbins

  • Controlled focus is like a laser beam that will pierce through anything when you use its power (have a big enough desire).
  •  Empower yourself and others- by what action can I take towards this dream- what can I contribute
  • What precedes action is decision – always just decide- then do it ( saying I can and I will, starts change for any single area of life and once made sets a trail for many other causes and effects)
  •  Feel the fear / doubt / discomfort and do it anyway
  • Decide on results you are committed to and standards you set for yourself- set them high and no matter what, stick by them.
  • Proclaim this is who I am and I will not be denied and nothing will stop me from attaining my dream.
  • True decision means no other option this is it so clear so firm – no doubt allowed:).

Take control of;

1.) What to focus on

2.) What things mean to you

3.) What should you do now

‘ Problems and doubts are caused by lack of decision in these areas which then allow us to be influenced by the environment instead.’

Decision steps 1

  1. Be clear
  2. Take action
  3. What’s working / not working
  4. Change what’s not working

‘The dream and focus (reason) need to be bigger and stronger than any obstacle’

Decision steps 2

  1. Harness the power of decision – The hardest step is committing
  2. Make decisions often.
  3. Learn from decisions (if they are not working, change them)
  4. Stay committed to the results of the person you want to be, but be flexible in your approach
  5. Enjoy making decisions – they are causes for life change!
  6. Make some decisions now that can start positive changes in your life today.

‘Take action on your decisions today!’

http://www.youtube.com/watch?v=BMKZufLZYxM

Being Yourself ( From Limited to Limitless)

Breaking Free

What exactly are’ limits’ except that which are conceived from the mind or imposed on us by others. When we are truly free , we are truly ourselves, nothing less and nothing more. We do not have to aim for something to please another, as far as we wish to aim in life varies on what is right for us, each individual’s goals and targets are different. No two people are the same, therefore how limited or indeed limitless we are is entirely subjective.

The aim is for self-fulfillment or self- actualisation, no person is unable to achieve this therefore we are all wholey limitless in this sense. But we do not need to feel that we have to aim and achieve that which others do or what they wish us to do. Be unique and be yourself, follow your heart. This is what all the geniuses do.

By following your heart and using your owns skills and also any challenges you may have or have had to your advantage, you then find the right path for you. Not to do so is to waste your individual talents and the true inspirational gifts that each of us have.

Each of us are so different and unique for a reason, we all have our own beautiful and unique talents to bring to the world. By accepting this and knowing that we do not have to be perfect or follow the herd to fit in, our true gifts begin to shine and any limits we thought we had become our strengths. Nothing is really a limit everything we have is a gift.

Every difficulty we have, every adversity we face can only make us stronger and enable us to give and inspire more if that is what we choose to do. So dont accept any limiting beliefs from either yourself or others, all that we are and have is a gift for the highest purpose. When we truly know that inside, that is how we live.

For me personally this is a daily determination to know this and live in this way as I think its necessary and important to have that daily reminder, to not feel the need to follow the crowd. In our modern world there are constant pressures to do so, and to feel the need to ‘fit in’ from a very young age. But if we all did this how boring it would be, not much would change or inspire us.

When you follow what is right for you, you know because it feels right and personally freeing. However there is always a paradox:) I believe it can help to have examples to follow/or mentors, not to follow what they did, but the way in which they follow their heart and live with true passion. Just one example of someone who did this is, Bruce Lee. This is an excerpt taken from the beginning of the film ‘Dragon – The Bruce Lee Story.

Bruce Lee

‘As long as I can remember I feel I have had this great creative and spiritual force within me that is greater than faith, greater than ambition, greater than determination, greater than vision. It is all these combined. My brain becomes magnetised with this dominating force which I hold in my hand.

Bruce Lee

He was right and he knew it, he had the knowledge and faith in himself and his own dreams to follow his heart, no – one elses. His story speaks volumes, but there are many like this, each chose to follow there own heart and to be themselves no matter what anyone else told them they believed they could/couldnt do.

Each of us has this greatness within us that Bruce Lee spoke of, we just have to choose to listen to it. It doesnt mean that life is easy or perfect if you do , for often it is the trials and adversities that bring such greatness forward.

Everyone is unique , Everyone has a purpose and everyone is limitless when they are true to this.

self-belief.jpg3

‘Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.’ ~ Bruce Lee

Why Exercise is so Important – A Different Approach

Exercise Benefits

There is much focus today on why is exercise important – For that of improving our physical health, with the current obesity epidemic and increase in health problems such as type 2 Diabetes it is all the more important for people to become aware of why they need to exercise regularly and the benefits of doing so.

Throughout my time as health and fitness coach I have seen many people motivated to improve their health with exercise by their physical needs/ desires. Either they want to improve how they look or they have been forced to take notice of their health through a difficult health experience which has motivated them to do so.

When someone has a bad experience with their health, or their doctor tells them that they need to do something otherwise their health could deteriorate dramatically this of course is very powerful and usually enough to motivate them in to changing the habits of a lifetime.

However my desire is that people don’t have to wait for something awful to happen before they become motivated to improve their health. In addition the first common motivator that people have to improve their appearance is often not enough of motivation to be able to sustain the habit. It can be a good one, but then when immediate results are not seen or not as quick as a person would like then they become unmotivated and often give up, to then go on to repeat the cycle perhaps the next year.

I choose to take a different approach because I know that exercise is much more than just the physical benefits and that this is too often not enough to motivate someone to exercise regularly. The great thing is that when you begin to exercise you will notice immediate benefits in terms of improvement in your psychological wellbeing. You will feel more positive and energised from your first workout and this benefit will always be there for as long as you continue to exercise.

Regular exercise promotes an inner change as well as an outer change but it is always the inner change of feeling good from your workout that will come first. So if you do struggle with motivation or are motivated by purely physical ideals, I put it to you to try something different and use the the psychological/emotional benefits as your motivating force and see if you notice a difference in your desire to exercise. How many of you want to feel better or happier now? Exercising is a sure way to increase this state no matter what your situation.

As a reminder and an outline, here are some of the main psychological/ emotional benefits you can experience from your very first workout;

  • Increased energy
  • Improved Mood
  • Feeling of Wellbeing
  • Increased self – esteem
  • Increased self confidence
  • Feelings of enthusiasm
  • Feelings of accomplishment – leading to increased self development and motivation.
  • Feelings of courage and determination- increased ability to persevere and overcome obstacles
  • Focus
  • More productivity in your day
  • Increase in Concentration and improved memory
  • Improved self belief and confidence
  • Relief of stress and tension

These are some of the many benefits you will receive from exercise and when you continue to exercise regularly these benefits will increase and the physical benefits will follow. In my opinion these psychological/emotional benefits are equally as important as the physical benefits and far more motivating because they are there instantly and they continue to increase. So it is an immediate and constant reward system if you choose to focus on it.

With these immediate improvements you can notice an improvement in your relationships due to improved mood and self confidence, an improvement in your productivity at work or in study amongst others. These results alone are important enough reasons for you to exercise and you will notice this very quickly.

If you are motivated well by physical outcomes then of course this is good and use this to continue if it works well for you.

But if when your next thinking about going to the gym or doing any form of exercise and you are struggling to feel motivated, try to think about it differently in terms of these emotional reasons and benefits you will obtain from it, and see if this helps, don’t wait until your doctor tells you or your scared or feel pressured in to going.

Take action now and you will FEEL better for it guaranteed. We need to take more responsibility for our own health and wellbeing and better to do so before waiting until our bodies are telling us to do so through the symptoms of ill health and non- activity. Try a different approach.

 

runduo

‘It is exercise alone that supports the spirits, and keeps the mind in vigor.~ Cicero

Forming good routines for healthy habits.

habit

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.

habit2
‘The self is not something ready made, but something in continuous formation through choice of action.’ ~ John Dewey

Faith vs Fear

faith vs fear

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

no limits 3

Self- Belief and Equality

dreams.

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