3 Ways of Mindfulness Practice

Practicing Mindfulness allows us to bring awareness and presence to the daily activities and make the daily things we do naturally more beautiful and enriching.

The main practices I have learnt and practice are;

  1. Mindful eating; being completely present whilst preparing and eating food. Offering gratitude and being mindful about all the effort that has gone in to the food and where it has come from.
  2. Mindful walking; being completely present with each footstep, feeling each foot as it touches the earth.
  3. Meditation; setting a time daily to focus purely on each in and out breath, allowing the breath to come and go naturally. Affirmations can also be used to help focus the mind.

Practiced Daily these Mindfulness practices are transformative and are the main ones recommended by @plumvillage teachings.

Give them a try and see the difference it can make to your life to experience each moment deeply. 🙏💗

Miranda

Overcoming Injuries

With intense and consistent training many of us can incur injury or two at some point.

This can happen for a variety of reasons, overtraining being one of the main causes as well as poor techniques, muscle imbalance or weakness in certain areas.

This post will look at how do we overcome them and prevention as part of this also.

There is no simple one way to overcome an injury, it often takes a multifaceted approach.

This is however an overall approach I have found most effective.

  1. Find the cause. Discovering the cause of the injury as soon as possible is the best way to help in your recovery and prevention of a future injury. For example, it may be due to over-stretching or an imbalance of muscle use, find this out through your own investigation and advice from a physio if you have one.
  2. Take a holistic approach. Focusing your mind when recovering from injury is as important and in some ways more so than the physical. Apply your mind in terms of belief in your recovery and how fast and good you want it to be. Determine to be stronger and better than before. I can attest to the fact this is more than possible and by applying both mind and body you will also improve your overall performance in training.
  3. Rebuild specifically. This is where an injury can really become an advantage, as once you apply the knowledge of what went wrong and combined mind and body focus, by training this way specifically you will enhance everything you do. As our mind and body are interconnected, specific focus on the injured area will have an accumulative effect on your overall improvement and performance, ensuring you come back far stronger and better than ever before.

If you suffer from any injuries, get the best advice possible from multiple sources and find what works for you. Along your training journey you will gain your own experience on what works best and quickest for you.

As we are all different, results always differ for different people but most of all have faith and determination you will recover and be stronger than you were before.

To your best in health and happiness,

Miranda

For any further support and advice in training and recovery, please get in touch via the form below.

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 🙂

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.

Training Progressions

When setting out on our training journey we often start with a goal. Our overall goal may be something like to lose weight or compete in a race and along the way we can hit many milestones before achieving it.

What can often happen however is that we achieve much more than we set out to achieve and it is these results that make the journey to our goal and the training itself so valuable.

For example on the journey to losing weight you can start to feel much better in yourself and also have more energy to complete the daily tasks in life. Difficulties such as joint pain and stiffness can also improve as well as many other improvements.

Often before we see the outer changes the inside changes first. Our blood pressure and blood sugar levels get lower and overall mobility improves and these are in some ways far greater, as being important factors in your daily life and overall wellbeing.

It is important to note these small progressions on the way as these are what can keep you going and maintaining daily exercise as part of a healthy lifestyle.

Focus on the small steps and you are well on your way. Keep going and you’ll achieve more than you ever thought was possible.

‘It’s the small steps that lead to big success and that success is unique to you’

~ M.L Adams

Stay focused on the joys in your training đź’—

Miranda

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

Trust in your Art

To find a way of self expression is of great importance yet also of great importance is the way an art expresses itself through us. Its a delicate balance of the two.

Each art we may practice has its own unique process and journey to take us on, so allowing it to work its magic is as equally important as it is for us to express ourself through the art.

‘The Heart is in the Art’

By allowing the art to take us on its journey we not only discover its magic but discover hidden depths and strengths within ourselves that we would otherwise miss. We just have to trust in it.

By adding too much to the process or taking too much away we don’t allow the process to work. Just imagine trying to make a painting without the paint.

Therefore have your tools, be the paintbrush and simply allow the art to express itself through you. You might just discover things you never thought you could do.

Let the art be through you 🙏💗

A training ground for life – ‘How exercise training can help us in everyday life’

Train for Life

Developing a regular training pattern in the gym or with any sport has its challenges. The challenges we face within our training are like teachers (the kind that are cruel to be kind). They teach us discipline to build resilience,  to overcome the struggles and to grow.

Throughout my time in regular fitness training, since I was young, I have always found these lessons I have learnt and the development gained has helped me tremendously in life to overcome any challenges that life brings. Without this as a basis I think I would have found these far more difficult.

Without the discipline built in the gym I may likely not have learnt to do the same in other areas of life, it is certain that it has helped in many ways. Regular Training in whichever form you choose also builds your self-confidence and self-belief, I have seen people’s confidence transform from exercising regularly and it also happened to me. Self-confidence and self-belief are two things that without which we will struggle very much in many areas of life. Regular training is in no way a magic pill for this because there are many elements to it, but it certainly helps a lot.

The Energy and Focus you also gain from your training will also help in all other areas of life, whether you are working or studying , you will be able to think much clearer and feel much better due to the increase in energy and concentration. As a result you will be able to get far more done in a shorter space of time, who wouldn’t want this?:)

Because exercise training is initially quiet difficult and to form a regular training pattern takes discipline this builds a strength of mind, we have to learn to persist and be disciplined with our training to reach the results we want to achieve. Persistence is important in training to achieve our goals, without it we would not get there or keep going at all. This is the same with any goal in life, if we do not have persistence we will not get there. The good thing is persistence can be built and exercise training is the perfect training ground to do this.

We always start off small and build up, therefore we learn to adapt and progress  from there you get stronger and stronger. You can apply this principle to any goal and it will then develop your persistence muscle because this way you have broken your large goal down and you then build up from there. Each step has a reward and self belief gets stronger, you will keep going to get to the next step (as long as you want it enough) and so build persistence from within. From there you can then use this strength when you need to, for any goal or task that requires it. You will always keep going because in training you have to.

‘As you train your body, you train your mind and your mind is the master your life.’ ~ M.L.Adams

Mirala Health offers Exercise Programmes and Health Coaching beneficial for those who struggle to form a good exercise routine. To arrange a free consultation or if you have any questions at all please email  info@miralahealth.com