The many benefits of Chi Gung

A regular chi gung practice can have immeasurable benefits for your health and wellbeing. Helping to balance out any areas of deficiency by encouraging the natural flow of chi throughout the body.

Being a gentle form of exercise it is suitable and helpful for a wide range of health conditions. Benefiting the mind and body by clearing out old stuck emotions and stagnant chi.

With regular practice you will feel more energised and supple and as old emotions clear, people often find a lot of health difficulties also go over time.

With the mind and body being so interconnected, as emotions get stored and energy gets blocked, this can lead to health problems such as fatigue and much more. Chi gung can be a powerful way to begin to clear this energy as it helps to reverse illness and maintain health.

Clearing toxins, keeping the organs healthy as well as joints and tendons in a supple and strong condition. This in turn improves mindfulness, gives natural energy, clarity, creativity and improved focus.

The list could go on but the only way for you to truly know is to find out for yourself. If you would like to try chi gung and discover the many benefits for yourself, please drop me a message below and I’ll get back to you with our dates and times.

Be free with Chi 🙂

Miranda

Positive Thinking for Life and Health

you deserve

 

How can positive thinking help you?

The answer is in every way possible, you can without doubt transform your life  by changing your way of thinking.

The difficult part is often recognising the negative thinking cycle in the first place but you can train yourself to recognise this by recognising where you are at with your feelings and responses to situations in your life.

Firstly lets recognise the effect of the opposite, negative thinking.

Negative thinking will cause or contribute to;

  • Stress
  • Self- doubt
  • Worry
  • Half- hearted attempts
  • Poor self- confidence
  • Ill health
  • Pain
  • Relationship problems
  • And More..

One thing positive thinking is not about is being perfect, that as we know is not possible and does not really exist. However it is certain that it will make your life a whole lot better and easier.

How? Well our thoughts affect a lot in our life, some would say everything.  As our thoughts affect how we feel and then the actions we take. They also affect how we choose to view others and the world around us, all of this in turn will affect the outcome of our lives.

The list above of the effects of negative thinking can act as indicators of when we are thinking negatively, they are signs that we are thinking negatively often in repetition and also in reaction to events or circumstance and one thing is for certain thinking negatively will not improve any outcome in anyway. As Zig Ziglar stated;

‘Positive thinking will let you do everything better than negative thinking will.’

Nothing could be more true, negative thinking can become a like a spiral that can lead us in to the depths of despair if we do not become aware of it in time. The best defence against it then is to ensure you stay in charge of your mind and feed it with as much positive thinking as you possibly can, once you begin doing this you can be sure that both your life and health will begin to improve because what you focus on you get more of,because it becomes constantly in your awareness. For example if you suffer with any form of chronic pain and you focus on this continually, the pain will fill much worse than if you choose to take your mind off it and focus on something positive. I know this because I have experienced this myself and realised the power of positive thinking over pain. In addition to this feel good hormones (endorphins) are natural painkillers.

Another major advantage is the results you can achieve in your goals through positive thinking. At the very simple level if a part of you is telling you that you cant achieve what you have set for yourself then the out come is likely to be poor because the efforts you make will be in line with your thinking. This as well as to counteract all the problems associated with negative thinking is the reason positive thinking and coaching is used in all of our health programmes. The results you will achieve whilst using positive thinking in line with a healthy lifestyle will far outreach the results you will achieve if you don’t.

For more info on our health programmes, positive thinking and health coaching please email me at info@miralahealth.com

Wishing you all the best in health and happiness, Miranda. L. Adams.

Keep thinking positive, remember; ‘ You, yourself as much as anyone else in the entire universe deserve your love and affection.’ ~Buddha

The Keys to Health Recovery

Health Recovery

This Post is specifically for anyone who is in the process of recovery from any long term health condition. I wanted to share my experience and expertise in this particular area to offer some useful insights for those who are on a recovery journey. Having overcome an anxiety condition as a child, and been on the recovery journey from chronic fatigue syndrome I wanted to share some of what I have learnt in this process with you.

The meaning of recovery in this post is not necessarily going back to how you were, but in many ways of becoming more, through a process of learning and change. You can become far more empowered as a person and what you may once have perceived as a really difficult time can turn out to be one of your greatest gifts.

The first key is to remain hopeful from the beginning, without hope you have nothing because you have essentially given up. Whatever prognosis/ outcome you have been told it is important to remain hopeful in your heart. Hopeful of something more and in yourself most of all. Recovery from chronic health conditions is a journey and it can consist of many ups and downs but I firmly believe that as with any challenge in life that there is much you can learn about yourself and life through this experience, If there is any purpose to it at all then it would be that of learning and self reflection.

In the initial stages of being told you have a chronic health condition it is a perfectly normal and understable response to feel anger or frustration at the new limitations that you now feel you have to live with. It is a proccess of change and also of letting go of your previous perceptions and finding new ways to manage as you go through this life transition. The hope you have will then become determination, when you begin to find your way and the lesson in each experience.

‘We never really know what a future outcome will be, but how we live now is what matters most.’

Secondly is that now more than ever your body needs an immunity boost and the the best way to do this is through your diet. Eating wholesome and natural foods is the best way to get the most nutrients out of your diet. A diet high in fruits and vegetables is heaven to your immune system and will also improve your energy levels. As a guide also lower your intake of white refined carbs, sugars and fatty foods. Organic foods are also excellent as they do not have the chemicals and pesticides that are added to other foods. Please research the alkaline diet for a specific example of a high energy and nutrient dense diet to follow.

Thirdly is exercise, exercise regularly but dont overdo it. 3-4 x a week is ideal. Regular exercise will help in many ways physically and also to help you feel stronger and more confident emotionally. Any form of exercise that you enjoy and find physically beneficial is good. It is essential in fact that you do find it enjoyable. If you find yourself very fatigued then yoga is excellent and you will feel much better for it after, swimming is also very good.

Fourth is relaxation and meditation both are equally important. Stress can build up in our lives sometimes without us realising and have significant impacts on our immune system and therefore our ability to cope with any illnesses/ health condition. By learning relaxation and meditation tools we can learn to effectively manage stress and also improve our overall calm and focus. Enabling us to manage our day to day lives far more effectively. These are both valuable life skills to have.

Take time to laugh and feel good , this gets us out of any negative thinking cycle that can often happen when you feel ill or tired. Do something regularly on a daily basis that you know makes you feel good and takes your complete focus, Just getting in to this habit will reinforce habits of positive thinking and help to release more endorphins (feel-good hormones). Taking time to laugh in any and everyway can also help the healing process, Laughter is the best medicine:)

Lastly surround yourself with people who support and encourage you and who also believe in you and your abilities, this will help you to feel to feel stronger and face things easier. If you dont have these people at the moment then find them where you can, places of interest etc. Support groups can sometimes be good also but be careful not to focus on symptoms too much, as this can bring about a negative thinking cycle, it is all about what we focus on. We can have many things going on in our lives but it is what we are focusing on that effects how we ultimately feel. In addition always look after you, as you are most important in this all, never forget your own needs and how much you deserve your own love as well as the love of others.

Your Health

Feel Healthy

It is your health that is your 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 realise

That their real true gift was right before their eyes

 

Many a true scholar have told us these words before

It is now time we listen, for its more important than before

Our 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

~ 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

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

Favourite Inspirational Health Quotes

Health

It is health that is the real wealth, not pieces of gold and silver.’ ~ Mahatma Gandhi

‘ To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.’ ~ Buddha

‘Take care of your body, its the only place you have to live.’ ~ Jim Rohn

‘Healing is a matter of time but it is also a matter of opportunity.’ ~ Hippocrates

Health Challenges and the Power of Activity

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Having any health dificulties or ‘problems’ can be a challenge, life can be more difficult on a daily basis, much more so compared to those who do not have to deal with the daily challenges that come with having health difficulties. However that doesnt mean that we have to live a limited or boring life.

Life is for living no matter what your challenges are, thankfully our society is becoming more and more aware of equal rights and opportunities. I wanted to focus today on the power of activity, for anyone who has any health difficulties or disabilities and may struggle. From short term health difficulties to long term to any form of physical/mental disability, all can benefit from the power of focus on activity.

The term activity encompasses all forms of activities from activities of daily living, exercise, art, music, hobbies and generally just the act of ‘doing’ things.

The power behind activity is that of focus. When we become so purely focused on any activity we are absorbed in it and for that time we do not have to think about anything else such as daily challenges and stresses. Not only this but any activity has a transformative power to it once we become entirely absorbed in it and continue to practice it.

We all have daily activities, we are constantly performing. Not all of these take are full attention and focus however, often we can perform things mindlessly throughout the day. The key is to find something that no.1 you enjoy and no.2 that challenges you. Then try to make regular time for this activity. That time is your time , to let go and just focus on whatever it is for you that really allows you to become absorbed in it. There is Something for everyone that you just feel fits with you. If you havent found it yet, try new things; learn an instrument , a new sport, whatever seems to take your interest.

We all need that regular time out and activities that we can become so purely focused on give us this well needed time. For anyone with health challenges or not , needs time out, life has enough stresses and strains , taking this time will bring you back to yourself.

Through finding an activity that you can purely focus on whatever it may be you can increase your confidence and self- esteem and it also takes your focus of any daily challenges and stressors. This is where the transformation comes in when the activity becomes the focus any health challenges / worries you may have lose their power of you.

It is possible through activity to also exceed the expectations of others and even yourself , prove others wrong,like many have done. If they say cant be done and you want to, then give it your best shot. Not everything is for everyone, but find activities which work for you, what feels good and right for you. Make that your focus.

‘Live life to the max and dont let anything hold you back.’

For more information on exercise and activity programmes for all abilities.
Go to miralahealthandwellness.co.uk
Or email me at mirala.health@gmail.com

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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