Top 3 tips for getting back in to the fitness habit

After Christmas and New year many people find it hard to get back in to their fitness habit. So what can you do to help yourself get back in to the habit of fitness, and make it one that stays throughout 2022 and longer?

Here are my 3 top tips;

  1. Set a weekly schedule and stick to it. We are creatures of habit after all. So once this schedule sticks after a month it will become a habit. Aim for a minimum of 3 days a week to see the full benefit.
  2. Have all your fitness clothes at the ready each day and make it at the forefront of your mind. Fill your cupboards with nutritious food and stick reminders around your home for added motivation. Being surrounded by visual reminders can be very powerful for reinforcing new habits.
  3. Have encouragers, whether this be friends, family, fellow training buddies or a pt. Having people around you who support and encourage your journey can be very helpful and a great boost where needed. If you currently don’t have people who support you in this way. Please drop me a msg to inquire about either Pt or local training groups that may be of help to you.

Most of all as always, enjoy your training. Enjoy the journey 🙂

Miranda

Stay fit for Christmas

Stay fit for Christmas and stay ahead.

Many people wait until January until they decide to get fit for the new year or restart their fitness routine, but why not start now and/or keep your fitness routine going so that you stay ahead.

Here are 3 top reasons why;

  1. Start now and boost you metabolism so that you burn more calories over Christmas overall.
  2. Get ahead of the rush and take advantage of pre-Christmas offers.
  3. Start and/or continue now and new year routines will become much easier as you will already have a habit and more motivation.

If you are not yet at the gym or with a Pt you can find out the latest offers available and beat the rush. Alternatively you can start at home and maintain your routine until you’re ready to do more.

Either way you will feel much better doing so and also be burning more calories and have more energy too.

Therefore why not do something different and give yourself the gift of fitness this year.

For more info and current offers please get in touch via the contact form below.

Wishing you a happy and healthy fitmas 🙂

Fitness Planning

To plan to adapt is to plan to change and progress.

~ M.L Adams

Adapting and changing your training programme is almost as important as the training programme itself. If your training plan stays the same, you will also as you will reach a certain point in your progress and then remain at that point until adaption takes place.

So how, and how often should you change your training plan to ensure you progress?

Here are 5 tips to help you plan for programme adaption and change.

  1. Aim to change every 6wks -3 months, preferably no longer as at this point your body will be used to your current programme.
  2. Get proper guidance from a personal trainer or instructor so you can ensure the programme is right for you.
  3. Make sure you enjoy your programme as well as find it challenging too. It’s important to enjoy yourself as you progress and make exercise a part of your lifestyle.
  4. Try different ways if you haven’t found what works for you. For some people they prefer classes and for others gym, everyone is different so find what works for you. There is something for everyone.
  5. Work on all parts of your fitness to see full and faster progression. Cardio, resistance and flexibility training are all equally important and help you progress easier and quicker when done together.

I hope you find these helpful. Please get in touch with any queries you may have regarding training plans and progress.

5 Top Reasons to get a Personal Trainer

Anyone who has had a personal trainer before can testify to the benefits of having one and the additional progress you make in doing so. For those of you haven’t tried Personal Training or are thinking of doing so again, here are 5 top reasons to get a PT.

  1. Increased Motivation- Having someone there not only guiding you in what to do but also encouraging and supporting you undoubtedly increases your motivation. This is crucial and a huge benefit from PT as lack of motivation is a common reason for people to avoid exercise.
  2. Increased Accountability- Having regular appointments with a personal trainer each week means you are accountable to someone for your exercise plan and this is a huge addition to your motivation and ability to build a positive habit with exercise.
  3. The Correct Training– Personalised to you and your goals. As you and your trainer will have gone through your goals and you training will be set around your needs. Your training will then be suitable and personalised to you, taking all of your needs in to account. This is much better than coming in to the gym and not being sure what to do and you will achieve results much faster and with focus.
  4. Continual Progressions– In addition to the above you will notice that you are always and continually progressing in your sessions and therefore never get bored either :).
  5. Sessions are Adaptable – As you are working with your pt and they get to know you well, they are able to adapt with you and make sure each session is enjoyable and what you need on that day and in that moment.

A lot of people wait until January to get a PT, however now is a great time to consider trying it as you will get ahead of the rush and also build your metabolism up to burn more calories overall in time before Christmas. So why wait..? Discover the benefits of PT and book a session today!

3 Fundamentals of Self Defence

Understanding self defence is something important for every one of us today living in the unpredictability of modern society and the increasing likelihood of unfortunate attacks.

For this reason I have put together the following 3 fundamentals, so that it may be helpful to some in this respect.

  1. StanceHaving a good stance is important for emitting a strength and confidence in yourself. Your positioning projects out a type of energy where attackers may be much less likely to attack when you emit a strong sense of self confidence.

2. GuardHaving a guard is a sense of readiness, where you have a ready and prepared mindset for whatever may occur.

3. ObservanceThis is a state where you are observant of all the small things around you and what action to take and not to take. It is not wise for example to walk under a dark underpass at night by yourself or be glued to your phone whilst walking along. These small things can make a big difference to the potential of an attack.

Stay on track of these small things and they can make a big difference to your life and safety. Don’t put yourself in difficult situations or allow yourself to stay in those that are harmful in the long term.

Self defence is not just about street attacks it is also about what you allow in your day to day life and communications. Therefore take the best care of your self and put yourself first where you have to.

For more info and training in this area please get in touch.

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