Cold Comfort or winter warmers?

I love this frosty, chilly weather. I like the contrast between the warm cosy house and being wrapped up as you go outside into the crisp crystalline environment. I find it refreshing and cleansing.

I know however that not everyone feels this way about winter. This is the time of year when SAD strikes. The darkness and lack of sunshine or light affects those with a propensity to depression. It is also a time when people huddle indoors and hibernate and exercise/fitness reduces. I think, however this is the opposite of what people should do despite the tempations. In fact to counteract and fight against the misery of this time of year it is better to maximise your exercise and sunlight opportunities.

Increase your exercise as Serotonin released during exercise improves your mood.

So:

• Get out in the middle of the day. Take a brisk walk and enjoy some fresh air.
• Put your thick tracksuit and jumper on and jog round the local park.
• Play some tennis - once the frost has melted off the court. Or find somewhere with indoor courts.
• Swim at the pool - they are heated so its like a soothing bath. Take a bone warming sauna afterwards - it really revives you.
• If you really suffer why not buy a Lightbox as there is a proven link between increased light exposure ( which decreases Melatonin production linked to depression) and an improvement in people's SAD symptoms. You only need to have exposure between 45 mins and 1 hour per day to improve your symptoms.

Also:

Keep your diet good and balanced despite the weather. Try to keep up your in take of fruit and vegetables and do not over indulge in heavy carbohydrates. I keep a bowl of Satsumas and apples to hand for snacking.

Finally - if all else fails and if it is possible for you go and get some winter sun. We are off overseas next week so we hope we will be blogging in a sunny and warm location. Fingers crossed.

Listening and not talking

I lost my voice for several days and could not really speak well for nearly two weeks. At first it was hell and really inconvenient. Clients could not talk to me, I could not do any marketing and I could not tell my children off. I hated it and felt so frustrated.

However - slowly but surely some real fringe benefits emerged as I began to listen and observe as opposed to speak and do all the time. I learnt a lot but I just want to focus on a few key areas as follows:

• People often say one thing but mean another. You can see it in their body language and tone of voice. I became acutely aware of Yes's that meant No and vice versa.

• That if you listen rather than talk people tell you far more and you learn far more useful stuff that you would previously have missed out on. Sometimes people are quiet and unassuming but this does not mean that they do not have loads to contribute. It is not necessarily those that shout loudest that have the best things to say either.

• I saw and experienced my children in a completely different way too. I had to listen and my youngest took full advantage  telling me long and convoluted opinions and ideas on multiple topics. I saw clearly how he was growing up and developing and it was really amazing. I really had no idea who he was until that week and it was a wake up call. DO NOT MISS THIS BECAUSE IT IS TRULY AWESOME.

• I got a lot of other work done because I did not waste time chatting. I do love a good gossip!. Christmas is well and truly organised now.

So being ill had benefits and I was actually humbled by the experience. I may have to take a monthly vow of silence so I don't miss this obvious life benefit ever again.

How to stay well if you are sick

This week I have been sick. Despite a healthy diet, regular exercise, a good sleep pattern and a stress reduction programme - sometimes we will get sick. That is just life.

However I have been frustrated this week as being sick has totally disrupted all of the above:

When I am ill I want comfort foods because quite frankly I felt miserable and wanted to creep back into old habits and the link between what I eat and my mood.

I could not do my normal exercise pattern and had to post pone starting a boot camp as a chest infection does not tally with an intense outside exercise plan.

I could not sleep well as I was coughing so much I kept waking myself up.

I could not sing, excercise or chat to friends as I totally lost my voice and did not want to expose people to my bug. So none of that relaxation and therefore stress reduction policy.

So what to do to counteract all this when everything is going against you!!!.

Let yourself have a little bit of what you want but do not let it get out of control and undermine all your hard fitness and diet work. So I had a low fat cocoa with some marshmallows and some cake. Just not too much so I did not wallow in it.

Look for alternative comfort foods. I had more porridge and honey or bananas than normal. It was warming and slow release. Plus the honey and bananas gave me stuff that helped my throat and mood levels.

I am also drinking plenty of fluids and vitamin C juices etc to promote getting better.

I am doing some alternative exercise. Walking the kids to school rather than driving all the way. Some gardening and today a little gentle tennis. Some that I can cope with whilst keeping myself wrapped up.

I cant sing so I am listening to more music and I have rediscovered my sewing and (sad but stimulating) online scrabble with friends on facebook.

I cant talk so I am socialising through social media. My fingers are flying off that Keyboard. It is not the same as face to face communication but it is a temporary stand in!!.

One fringe benefit of not being able to talk - I am listening and observing more. It has been a useful lesson. But thats the next blog!!

Decluttering your life - benefits abound

Decluttering your life has loads of fringe benefits and I am not just talking about more cupboard space, extra cash and a clearer house. A strange thing happened but there was a very real sense of relief  and freedom when I finally carted all our unwanted goods and clutter to its new home.

I discovered that it was a cathartic process that somehow gave us all more freedom psycholigically and emotionally. It was like all that stuff was as much taking space in our head as it was inhabiting our homes.

It also created some more opportunities for us. This happened in several ways:

• We discovered old hobbies, toys, books that we had enjoyed and have started to do them again.
• We cleared out old paperwork and letters. Sometimes these represented old sadnesses or issues that by keeping the letters we had been actually holding onto in our selves. The shredder dissolved these and matters have also been laid to rest ( in the compost heap to be recycled into next years veggies!).
• We have begun re-decorating and redressing rooms that have been rediscovered and making them more user friendly. Everyone is enjoying this part and it is becoming quite a bonding family experience.
• Tidiness and more order is also making everyones life easier. Hopefully those days are gone where a mad hunt ensues regularily for lost of missplaced items.

You do not need to wait for Spring or the New Year  de-clutter today and you too can get the benefits.

Decluttering your lives makes you free to be

I began decluttering out of necessity. We thought we were going to move so I thought help - we have too much stuff and it seemed silly to pay to transport a lot of junk. This is how my addiction to de cluttering began.  I found out how cathartic and refreshing it was to life and it doesnt have to just be a Spring event either.

Firstly - I discovered that in every cupboard and space we had placed things that we did not want, need or even like anymore. This was all of us including the children. Just taking those items away created so much more space and freedom. We were free from the responsibilty.

Secondly - it showed us where in the house was getting tatty and needed some updating. My daughters bedroom was still a little girls room and she is now a young lady so it is receiving a lot of loving attention and updating.

Next - what to do with all that stuff. Well I sorted through it and everyone has benefitted. I sorted the stuff that was worth money and sold it - ebay, facebook, car boot sales, table top sales, newspapers, friends. It went to a good home and the money went to pay for the updates to the house and things we actually needed. I found out what is one mans junk is another mans treasure. Some people seemed really happy at their new aquisitions that had languished at the bottom of our cupboards. I also have been donating regularily to charity shops and the school and nursery. Good karma to help them in these hard times. Finally if I could not recycle it myself I have recycled it at the dump. They sort metal, wood, material etc.

So joy all round. I can not stop and am now devoted to a winter of sorting my stuff out. The strange thing is that sorting my environment seems to be having an effect on how I think. But thats another blog.....

So De Clutter to give your life and yourself more Freedom to be.

Create joyous weekends, part 2

Sunday 29th January

Another free day ~ time to reflect on my week and also to look at building in quiet time in my life.

I take inspiration from the following affirmations:

 I am a master at setting boundaries that protect my time, energy, creativity and emotional well-being. Cheryl Richardson

I keep sacred the daily habits that make me feel good and allow my cells to vibrate at their highest potential. Cheryl Richardson

·         Time to meditate

·         Time to read my stack of personal development books

·         Time to read for leisure

·         Time to nurture myself, book that facial, massage

·         Time to be ~ so much time is spent doing!!!

·         Time to listen to relaxing cds, watch inspiring videos

·         Time to be with nature ~ walking is a great time to do this

Action points

·         Build in a morning and evening meditation time

·         Look to winding down after 10.00 p.m.  and getting earlier nights!

·         Allocate periods during my week to read, relax and nurture myself

Realise that in the past I have looked at rewarding myself for the changes I make/stick to.  I now recognise that the changes themselves the reward!!!

Create joyous weekends

Saturday 28th January

Joy of joys a free weekend ~ Time to look at my creative area J

I am aware that I need to make regular time for my creative pursuits:

·         Patchwork & Quilting

·         Creative textile work

·         Making gifts

·         Creating my own greetings cards from photographs

·         Selling items from my collection of mid-century modern china

Action points

·         Go through my fabric stack

·         Finish off projects in hand

·         Sort photos and send off for printing, these can then be matched with the blank cards I have

·         Arrange a day with my daughter where we can both have a stall at a Craft Fair to sell the china

·         Find local courses to extend my skills and meet with like minded people

·         Attend Embroiders’ Guild Meetings more often

·         Have already booked a craft day with my daughter

What is missing from your weekends and what could you do to make best use of this time for your benefit?.

Your home and garden , at the centre of your world.

Friday 27^th January

I am pleased that I am sustaining the changes I have already implemented and having an abundance of free time today, I want to look to look at the home and garden area of my life. I want to have a home that works for me. However, having been raised with the maxim of ‘keep things, you never know when they may come in useful’, I have a tendency to hoard! 

I continue to be inspired by the affirmations of Cheryl Richardson

I let go of all I no longer love, need, or use. I adore space

I am excited to share the things I no longer love or need with people who will love or need them more

I transform my life by transforming the space in which I live and work

Every room in my house makes me smile

I easily release clutter from my life for good

I love living in organised beauty

Once I have absorbed these affirmations I can go on to carry out my action points with the right energy and focus. Find what affirmations work for you and then set up your action points:

Action Points

Clutter clearing

Scheduling a wardrobe clear/ reorganisation ~ this can be done a drawer at a time ~ chunking down tasks like this will avoid overwhelment and keep me on task!

Using up food in freezer

Stock taking/clearing kitchen cupboards ~ again this is a chunking down exercise

Recycling unwanted household items

Garden maintenance ~ book lawn maintenance

Scheduling household repairs and maintenance

Remember: Making your home and garden environment great will have an impact on the rest of your life and how you feel and act over the next year.

Working on work?

Thursday 26^th January

I am pleased with the changes I am making and sustaining. Will take the grandchildren out for a push today ~ fun way to keep fit!

I also want to spend time looking at how I can improve my business. You may want to look at your job role if you are an employee. 

My Action Points

·         Learn how to use Facebook and Twitter more effectively

·         Set up a regular Newsletter ~ explore online links for this  and allocate time to set this up and update it regularly

·         Pleased that I have already embarked on writing my blog ~ this was one of my goals for 2012!

·         Think about skills swapping so that I can gain expertise in this area

·          Have booked to attend a Women in Business Goal Setting meeting

·         Book inspiring courses and workshops

·         Continue my treatment swaps with a friend

·         Explore networking groups

·         Find ways to expand my business within the Clinic I currently work at

·         Find new places to work at

Affirmations

·          I surround myself with authentic and loving people who share my journey of personal growth and awakening. Cheryl Richardson

·         As I use my gifts and talents to serve others, doors open to support my success. Cheryl Richardson

What can you do to improve and enliven your job or business for this year?. What would your affirmations be?

Work life balance and how to achieve it?

Wednesday 25^th January

Focussing on the relationship/family/friends area today

Looking at my work/life balance, I want to continue to allocate quality time to spend with my partner, family and friends. How is your work/life balance???

It’s very important for me to take time out in this way, I also realise that I need to be fit to be a hands on grandma, so all the more important for me to pursue the healthy eating and exercise!

·         I am setting up the litre of water daily and have already started to implement dietary changes and plan my meals for next week. Exercise ~  I’m fitting in 30 mins of yoga/Pilates at home today.

Action Points

·         I have booked a Spring break for my partner and I

·         Look at forthcoming theatre productions, art exhibitions that we can visit together.

·         I have booked a Relax Day at a Spa with my daughter

·         I am booked in to babysit my twin grandchildren and look forward to quality time with them and my son and daughter in law

·         I will be visiting a friend that I have known since childhood soon and will be staying overnight with her

·         I plan to allocate time to explore my family tree/genealogy more and make contact with my cousins

·         Important to make time to see my elderly and inspiring 90 yr old aunt!

Having read my examples what could you do in your life?. Make sure that you get the balance right to keep your life fullfilling.

Using SMART goals to achieve a plan.

Tuesday 24th January

I’m very excited at the prospect of exploring and improving these aspects of my life.  I decide to use the SMART goal system, making goals that are:

·         Specific

·         Measurable

·         Attainable

·         Realistic

·         Timely

In the past I have set myself up to fail with unrealistic goals. This time as I focus on my vision and goals for 2012 I am going to align them to my values. That way they will be in keeping with my sense of well-being and purpose in life. I’m also visualising how I want to feel about myself and my life in 3, 6, 9, 12 months’ time. What we visualise we materialise.

So onwards and upwards, I am going to do something each day to move in the right direction!

 The first area I am looking at is health and wellbeing

 I want to make a series of small changes that will be sustainable and add up to a big shift in my energy and fitness levels.

Action Points

·         Drink more water ~ a least a litre a day ~ I am going to alkalise this to neutralise the acidity in my body and enhance mobility, digestion and so much more.

·         Move back to a healthy eating plan that focuses on G L foods so that I sustain blood sugar levels and reduce cravings, get and keep fitter and leaner and have more energy/vitality

·         Fit more exercise into my life ~ take a look at local classes, Tai Chi, Qigong and Yoga all appeal.  The walk to my local park/lake takes 1 hr; Pushchair walks with my grandchildren also 1 hr. walks to and from the shops. Schedule a walk or class every day.

 Reading Caitlin Moran’s How To Be a Woman recently,  I was struck by the way she talks about how the ‘ sugar highs or the deep soporific calm of carbs’  amount to ‘choosing food as your drug’

I find that if I start the day with a healthy breakfast I am more likely to keep to healthy eating during the day

One of the joys of the GL eating plan is that I can have two healthy snacks a day as well as 3 nourishing meals.

Action Points

·         Have set up a weekly order for healthy and tempting Graze snacks.

·         Decide that I motivate myself best when I make myself accountable, so I enlist the help of my friend Corrinne as a mentor. My first task is to email her menu plans for next week

Can setting up a healthy eating plan be the right thing for you, can you set fitness targets that work with your life?. How is your wellbeing and can you set SMART goals in this area?

Authentic personal development

Guest blogger and coach Beverley Hamilton is going to talk this week about how to approach making changes in your life. Perfect for a New year!.

Monday 23rd January

In my work as a coach I am aware that I am also evolving on a personal development level and in order to be authentic I have to ‘walk the talk’.  2012 spreads before me like a blank canvas, full of potential.  How will I best use my time, create opportunities, reach my goals? A realistic look at my strengths and weaknesses reveals the following:  I LOVE new beginnings; however in the past I have not always been good at finishing things! One thing in my favour is that I hate stagnation, so I welcome and thrive on change.

Action Points

·         Best to take a look at the areas of my life that I would like to improve:

·         Using the wheel of life tool (www.mindtools.com) I identify the following areas of my life:

·         Relationship/family/friends

·         Health & Wellbeing

·         Holidays

·         Creative time

·         Quiet reflective time

·         Work

·         Leisure/culture

·         Home/garden

What about you ?. What changes would you like to make in your life and what does this tool reveal about areas that you would like to change. Follow my journey this week and look at your life and what you want to change and what is working well for you?

Lift some weights

When you think of fitness do you think of pounding the streets, doing aerobics or using the cardio equipment at the gym? Do you look at the weights section with fear? If you are a woman maybe you are scared that it you will ‘bulk up’ if you use weights? It is very hard for women to get big through weights because we lack the hormones that are needed.

Cardio is not the way to lose weight. Gasp!! Cardio is great for getting you fit and does burn calories as you exercise. It is a very important component to fitness but not for weight loss.

Lifting weights has many benefits and is great for weight loss. They have to be heavy to get the benefits. How do you know if they are heavy enough? The best indication is you will be getting hot and sweaty and out of breath.

1.       If you lift heavy weights you will produce EPOC (Excessive Post exercise Oxygen Consumption). This means that not only do you burn fat/calories while you exercise you will burn them post exercise. This can be up to 24 hours depending how hard you have worked.

2.       Using weights will increase lean muscle.  Lean muscle needs calories/fuel . The more you have the more you will burn at rest.

3.       Using weights sculpts the body. It will change your body shape and give you toned muscles or definition.

Weight training is sexy and gets great results fast. The workouts can be short and sharp.  I love using weights and I love feeling strong. I use weights at home and my workouts range from 20-40minutes.

Give it a go and I’m sure you will love the benefits too. Contact me for a free weights workout J

 

Tanith@tanithlee.co.uk

www.tanithlee.co.uk

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How do you start your day?

Many people grab a tea/coffee and a bowl of cereal/slice of toast. Many people do not have anything. Your body has been in a overnight fast, it has been busy repairing your body while you sleep. What your body requires is nutrients to break the fast.

Caffeine will cause a big spike in your cortisol levels. This is why you think you need it to ’get you going’ in the mornings. Too much of a spike will leave you tired later on which is when you may reach for either more caffeine or sugar. Toast and cereal are not a great start either. They contain gluten which is not good for your body. It is an allergen and some many people are gluten sensitive. Symptoms can include bloating, tiredness and weight gain. Cereal is very processed and nutrient devoid.

Try starting your day with a big glass of water to kick start your system. I drink hot water, lemon and apple cider vinegar. Try green tea, which contains lower levels caffeine or herbal teas.

Eggs are a great start to the day. Whipping up a quick omelette with veggies takes no time, my 10 year old son makes them regularly. Vegetable soup is a great way to start the day. For breakfast?? Think about how the rest of the world eats. Breakfast is just another meal. Try it and see how you feel

I found it hard initially to get away from my cereal/toast habit. . I was addicted to toast!!

 I now enjoy soups, shakes, stir fries and left-overs from the night before for my breakfast. I now love this way of eating and wouldn’t go back . If you don’t eat breakfast then make sure you are well hydrated and when you do break your fast do your body a favour and break it with some nutrients.

Your first meal of the day is very important. It is what sets you up for the day. Make it count.
 

Tanith@tanithlee.co.uk

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twitter @tanithleefitnes

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Get Organised!

I remember before I had kids how organised I was. I never forgot birthdays and had the luxury of being bored occasionally. Now running a busy fitness business and looking after a family I seem to spend my time running around trying to jam everything into very busy days wishing for an extra few hours. I know I am not alone and many people feel the same way. I have to be organised, I live by lists J

Many people feel that they don’t have time to exercise or to eat well. It’s a great lie that we tell ourselves. People in the UK watch on average 4 hours of TV per day!! By giving up a few hours TV per week you could gain the time to exercise. I get up early most days to fit in my training. That is what works well for me. What could you do?

Plan your meals and exercise. Proper Planning and Preparation Prevents  Poor Performance. Make a weekly list of meals, shopping and diarise your exercise. Revisit you list daily to keep you motivated

Tanith@tanithlee.co.uk

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twitter @tanithleefitnes

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Forget your New Year Resolutions!

Is this the year you’ll lose the weight? Is this the year you’ll start exercising? Is this the year you’ll start looking after your health? How many years have you said that for? Many people set New Year’s Resolutions only to ‘fail’ after a week or two. This is can be because they need to set goals with some substance.

Old                                                                         New

“I want to lose weight”                                  “I commit to lose 8lbs by 15^th February because I will fit into my jeans which are too tight which will make me feel good about myself”

“This year I’ll get fit”                                         “I commit to walking every day for thirty minutes. Doing this will improve my fitness levels which means I can run around with the kids and have fun”

Another way to keep you focused is to train for a sporting event or lose weight for a big event e.g. a wedding. Maybe grab a training buddy? Its much more fun doing it with a friend. If something is fun then you are more likely to continue.

Keep a weekly record of you weight and more importantly your measurements. If you really want motivation take some ‘before’ pictures.

Whatever your motivation is write it all down. Really think about the reasons why, what could potentially stop you, who can support you etc. Re-write and review these goals regularly, ideally daily,  to keep yourself focused and motivated. Give yourself  non-food rewards when you achieve small milestones.

 

Tanith@tanithlee.co.uk

www.tanithlee.co.uk

twitter @tanithleefitnes

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Happy Crappy New Year???

So how do you feel after Christmas and New Year? If you overindulged then I guess you feel pretty crappy right? You are certainly not alone J Too many late nights, lazy days, nutrient devoid foods, alcohol and TV have probably made you feel less than healthy. How do your work trousers feel? A bit tight? I know mine do!!

How are you going to make yourself feel better?

Take these simple steps and you’ll be feeling much better after a few days

1.       Don’t make any New Years Resolutions – they don’t work! Instead commit to a new way of living

2.       Drink plenty of fresh filtered or bottled water every day. As a rule, 1 litre per 50lbs body weight. Your body needs to be well hydrated to release toxins and lose fat and water.

3.       Remove any sugars (including alcohol!) from your diet for at least two weeks. This will stabilise your blood sugars which will give you more energy. You will also give your liver a rest.

4.       Go for a walk, 30 minutes per day preferably outside. Walking is great for lowering the stress hormone cortisol which makes you body store fat around the middle. Forget any punishing exercise regime for now. Your body is toxic and needs to be eased into moving.

5.       Try removing caffeine, gluten and dairy for 2 weeks to really give your body a great cleanse. Think of it as rebooting your body ready for an great 2012 J

I won’t lie, you will feel pretty tired for a few days but if you can stick with it you will feel amazing.

Tanith@tanithlee.co.uk

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twitter @tanithleefitnes

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