Posts Tagged ‘education’

12 Steps to a Healthier 2013

January 9, 2013

Its January again and everyone is like a bull in a china shop going full steam ahead with their new year’s resolutions of Diet’s, Gym Memberships and Detox’s for the month. We think it is fantastic that so many people at once are so health conscious and are doing their upmost to make a difference to their weight and lifestyle.

However wouldn’t it be great if for once we all didn’t have to go through this crazy phase that sometimes is an “overwhelming” experience and becomes so intense that it is unsustainable and by February we’ve all had enough? We all blame ourselves when we fall off and feel like we have “failed” but it’s not our fault.

Wouldn’t it be great if we didn’t spend most of the year “on” and “off” the wagon?

We can’t spend all of our lives on a Diet, hammering the gym 5 X per week or starving ourselves.

Imagine never having the stress of being on a “Diet” ever again! But feeling well, in good shape and living a balanced lifestyle?

Now there is no “easy” route to getting fit, healthy and losing weight (unlike what so called experts have you believe) BUT there is an easier less frustrating way that can last a lifetime. Yes really!!

A “lifestyle” is the answer, a lifestyle that we create over time for the “long term”. Making positive changes that work, that are healthy and that become as normal as brushing your teeth every day. Eventually turning bad habits into occasional treats, good habits, every day habits and finally being able to find that “happy balance”.

In this blog we advise that you take 1 of these resolutions per month and spend that month only focusing and making that ONE positive change to become a habit for good. These 12 Tips will eventually create HUGE results over the next 12 months so that next January you don’t have to stress or go through all of this again.

Here it goes 12 resolutions to change your health and body shape in 2013…

  1. cokeDrink water and maximise hydration – A hydrated body is the first most important step before embarking on any type of health or weight loss kick. The human body is made up of 70% water so this vital to get right. Tip: Aim to consume 1 litre of water for every 50lbs you weigh. This will help keep you hydrated and speed up fat loss.
  2. Avoid Diet sodas and drinks – Many of us drink diet sodas because we are tricked into believing that they contain “no sugar” and are less fattening. Wrong! Diet drinks can label and market as low calories, no sugar and less fattening, HOWEVER they do not mention that they contain “Aspartame”, a chemical sweetener that is a 200 times stronger than sugar and has a devastating effect on our bodies fat levels. Tip: Avoid or reduce your fizzy drink intake by half and avoid after 12pm, replace with water. If you do drink fizzy drinks as a treat opt for full fat. 
  3. Low fat = Get fat – We would strongly advise you avoid ALL low fat products including yoghurts and sauces. The problem with low fat products today is they are marketed and labelled as less calories and fat, however the fat is stripped and replaced with the white enemy “Sugar”. Aim to only consume the full fat options if you must including full fat butter and full fat bio live natural yoghurt. Tip: Remember we need good fat to lose fat so get yours from avocados, seeds, nuts, coconuts, and oily fish, etc. 
  4. blood-sugarControl blood sugar levels – The most important action you can take for fat loss is maintain a balance in your blood sugar levels, do this by avoiding anything that contains more than 5g of sugar per serving. NOTE: Excess sugar=Excess fat gain. Simple! 
  5. Kick the Cardio – Steady state cardio such as running, X-trainer, cycling, walking and aerobics will only burn 1/5 of the amount of calories that HIIT (High Intensity Interval Training) will. HIIT training is the most effective way to burn fat. Tip: Try this, 20secs of fast running or cycling followed by 20secs of recovery for 5minutes. 
  6. MRTIntroduce MRT – MRT is Metabolic resistance training. MRT is so good for fat loss today that there is nothing else as quick and effective. Why? Because it is all about boosting our natural metabolic rate (the rate our body burns calories. Tip: Create the “Afterburn” effect and burn thousands of calories for up to 24hours after this MRT workout http://www.youtube.com/watch?v=wjFZrPOvhuA 
  7. Get complex with your carbs – It’s time to say goodbye or dramatically reduce your intake of refined carbohydrates if you want to increase energy and decrease your waistline. These include bread, pasta, rice and white potato. Why? Because they are either heavily processed, contain wheat and gluten or cause our bodies to gain and store fat. However do not panic as Complex carbohydrates are going to be your main source or carbs and these are healthy, tasty foods such as: Sweet potatoes, butternut squash, all vegetables, grains, legumes, brown rice, quinoa and rye toast etc. Tip: Aim to consume carbohydrates on the days you work out. 
  8. Throw away the calorie calculator – Avoid living your life by calories, sins and points! It’s time to start eating when you’re hungry, stop when you are full and just think about the foods you are putting into your body. Calorie restricting and starvation diets will only lower your metabolism and we all now know what that does! Less is definitely not more. Tip: Stop looking for fat and calorie content on foods and look for wholesome natural foods and check sugar content. 
  9. Ditch the Sit-ups and Crunches – Sit ups and crunches are extremely out dated, cause lower back and neck damage as well as do nothing for your that six pack. Aim to lose fat from your tummy by eating correctly, doing MRT workouts and doing “Core” work for your tummy toning such as planks and hill climbers. Tip: Try this core workout 2-3 times per week or add into your current workout: http://www.youtube.com/watch?v=OU5YpqNwP2Q
  10. juiceAlways eat breakfast – Yes this sounds very cliché but it is very important. Eating breakfast is like putting fuel into your car for the journey ahead, the journey being your day ahead! Skipping breakfast and not eating for hours will affect blood sugar levels and result in you craving a carb or some sugar. Your breakfast will also kick start your metabolism for the day providing it’s the right breakfast. Tip: Aim to eat breakfast within 45minutes of getting up on a morning.
  11. Not So Special K – Cereal is the quickest and tastiest breakfast for most of us with a busy lifestyle; however it is one of the most damaging foods to our health and waistline. Cereal was once nutritious as a whole grain or wheat before being highly processed through a chemical process called extrusion to make into its shapes and to make it last its sell by date of around 6-12months. Not to mention being coated in sugar or chemicals. Tip: Opt for more natural foods at breakfast time such as eggs.
  12. Get Help – Embarking on a health kick, exercise regime or Healthy eating plan is never easy on your own and requires motivation, support and expert advice. Look for a company or coach whose training principles are in health and wellbeing as well as effective fat loss. Avoid cheap companies who promise quick fixes, fad’s and promote shake diets etc. Remember it is an investment in your health!

Here’s to your success in 2013!

dave and helenlee

Helenlee Whalley & David WilkinsonLifestyle Coaching experts & Co-owners of dh fitness studio www.dhfitness.com

If you require any further info or support on the above please contact us on pa@dhfitness.com

See our online Article for further information and inspiration for your New Year’s Resolutions

Tough times? Have you turned your hobby or interest into a Money Maker?

February 1, 2012

Recent survey says 2 in every 5 Brits Making Money on the Side

According to a survey conducted this week, almost half of employed Brits say their finances are being stretched more than ever before. And they’re not just sitting back and taking it: 2 in every 5 are supplementing the income from their main job with their own money making ventures. And more than half say that without these exploits they would struggle to survive.

The survey(1) of 1000 employed adults, carried out on behalf of DIY website builder www.WebEden.co.uk, showed that whilst the traditional car boot provides an income for around one in three, two thirds have turned to selling on eBay and one in ten are even turning to gambling to try and balance the books.

 Middle classes hardest hit

And it’s not the lower income earners who are being most affected. Middle class respondents, in positions of business ownership or senior management were almost 10% more likely to be feeling the pinch and starting businesses on the side.

Ray Francis, Spokesperson for WebEden says ‘In this digital age, people who are struggling to make ends meet can be entrepreneurial relatively quickly and easily.  A fully functioning online shop, for example, can now be set up in an evening and orders taken literally within hours.’

 No help from banks

Of those who weren’t currently supplementing their income, 1 in 4 said they were thinking about setting up a business on the side. So what’s stopping them? Well, almost half say they struggle to find the time with a similar number saying start up capital is their main barrier. And to underline how harsh banks are with lending these days, one in five said that they have no support for their new venture from their bank managers.

 (1) 1000 UK employed adults independently surveyed by Onepoll

If you have turned your hobby or interest into a money making venture then our What’s On 4 Me fans ( www.whatson4me.co.uk )would love to hear your story.

Please comment and let us know how you are doing it!

Beware New Year Resolutions!

January 4, 2012

 

Beware New Year Resolutions!

If you are still trying to stick to yours, or still deciding whether you should set yourself one – a New Year Resolution that is…!  Read on for tips on how to plan to succeed with your goals from Lorraine Hall of Chiave Training & Development.

The New Year always brings out the need to make changes in our lives as part of the ‘New Year, New Me’ process and we avidly set about setting New Year resolutions.

 

Beware!

 

Resolutions are where we resolve to do things differently e.g. Stop smoking, lose weight, change career, but resolutions are not goals hence the lack of success in achieving the changes we want.

 

Part of the failure to achieve and fulfil our resolutions is due to too many big changes implemented in one go.

 

For example we resolve to be healthy and on the first of January we join a gym, give up chocolate, stop drinking and give up smoking. This really is the road to failure and you can guarantee you’ll be back on the booze with a cigarette in one hand and a chocolate in the other by midnight, resolutions out the window and the feeling of failure hanging over our heads like a huge cloud of doom.

 

So what can we do to change our health, life, career or any other aspect of our lives that isn’t what we want?

 

Here are some tips to help you make effective and long lasting change in your life.

 

1. Identify one thing that you really want to change

– to help you do this write down ten things you are aren’t happy with in your life, you may find some of these have the same theme, so group them in one category. Look at your list and number them in order of priority. Take the top three and decide which of these is the REAL priority.

2. The next stage is to decide when you will achieve it by

– Be REALISTIC. Losing a stone in 3 weeks is not realistic. Set a date that is realistic and achievable.

3. Visualise your situation having achieved your goal on the date you have given

– What does it look like? What does it feel like?

Allow yourself a few minutes to fully see and feel what achieving your goal is like.

 

4. Write your goal down and identify at least fifteen different actions which will help you

to achieve your goal – Write everything down that comes into your head, it doesn’t matter how ridiculous your ideas may seem, write them down.

5. At this point take a break

– do something different for five to ten minutes and then come back to your actions list.

6. Review your action list and identify 3 actions that you want to keep

– Cross out the other items and prioritise the actions you want to keep 1 – 3. These are the three actions you are going to implement into your life.

7. Implement your actions – Action 1: implement this week, decide on a date and time.

 

Action 2: implement within two weeks, decide on a date and time, and Action 3: implement within a month, decide on a date and time.

 

Setting small, measurable, achievable, realistic, timed (SMART) targets within a set time period will improve your chances of success.

 

8. You now have an action plan to be implemented over a short time period.

Your goal is clear and you have a clear vision of what the changes will look like by your achievement date.

9. Write it down – Write all the dates you have identified for implementing actions and your achievement date in your diary.

 

10. JDI – now you have an action plan Just Do It!

– On the way to achieving your goal life happens, small set backs will occur, that’s life.

Keep your visualisation of success at the forefront of your mind when the going gets tough.

 

If you want it, you can have it; it’s up to you to make the change.

 

Good luck!

 

For support and advice on achieving your goals visit Chiave Training’s listing on What’s On 4 Me!

Lorraine Hall

 

Rosetta Stone® offers www.whatson4me.co.uk some startling research results!

December 19, 2011

Rosetta Stone® reveals the key to self-improvement resolutions

 – £852.6m wasted on unwanted gifts last Christmas –

Keeping New Year resolutions is easier for those that set mental goals rather than physical goals, according to new research commissioned by Rosetta Stone.

With Christmas gifts buying season in full flow, Rosetta Stone, the premium language learning company, conducted research into Christmas gifts and New Year resolutions to see if respondents wish for gifts with the potential to last a lifetime by promoting self-improvement.

9% of respondents received more than £50 in unwanted gifts last Christmas (2010). The average amount wasted (£17.40) means that when applied to the UK adult population aged 18+ (49m), a staggering total of £852.6m was wasted on unwanted gifts last Christmas.

Resolutions themselves seem to be waning in popularity, with a total of 63% claiming not to have set any resolutions in 2011. Resolutions get less popular with age, with 41% of 16-24 year olds not making them, rising to 73% of the 55+ bracket.

Added to that, many that did set resolutions failed to achieve them, with 18% unable to lose weight and 12% failing at reaching their ambitions to get fitter.

Self-improvement from a mental perspective seemed to fare better, with just 4% failing to keep their resolution of learning a language, 4% failing to find a new hobby and 4% unable to travel and see the world.

Top reasons to break a new year resolution were lost motivation, or the respondent found it too difficult (29%) or did not have enough time (18%). 14% merely got bored, and 10% forgot.

Gustaf Nordbäck, Country Manager, Rosetta Stone UK commented: “It seems that some people are finding it difficult to keep to certain resolutions, and are therefore not even bothering to set them as they get older. Those that set mental goals rather than physical goals have a far better success rate, so we believe that mental self-improvement is the way to go for 2012 – and what better form of self-improvement than learning a new language!”

This is backed up by statistics revealing that of those people who would like to receive self improvement gifts this Christmas, one third (32%) would like language learning tools. Other high ranked choices for gifts included travel guides (30%) and health and wellbeing books or software (25%). Compared to other age profiles, the 25-34 age group recorded the highest votes for these preferences.

Join the conversation:

www.facebook.com/RosettaStoneUK

www.twitter.com/RosettaStoneUK

ATTENTION!! Its time to get fit and that’s an order!!

June 23, 2011

South Yorkshire What’s On 4 Me brings you an inisight into Doncaster’s Military Fitness Training!!

Doncaster is now one of numerous Cities and Towns in the UK that offer this chance to get fit, fitter and meet new people.  It is challenging, fun and it’s real life ALL MILITARY training!!

The Company is run by Jon Reynolds. He is a retired Army Captain and ex-Paratrooper with 6 years leadership experience. He has served overseas, most recently in Afghanistan and he hopes to share his experience and skills with the people of Doncaster.

Doncaster College for the Deaf holds your opportunity to shed the spare tyre effect, create a new you and feel more physically confident. Sessions run on Monday and Wednesday evening 7-8pm and Saturday morning 9-10 am. The Company also runs Women only training and Endurance events.

The session is lead by Ex-Military staff who are now qualified personal training instructors.  They promise to deliver results with their uncompromising military style!! The sessions are aimed at all abilities and participants will be put into a group that meets their fitness level. Taking place on the grass playing fields, the hour long outdoor session will incorporate abdominal, leg and arm exercises all punctuated by an amount of running.

Andy Peace from Analogue Electrical says: “Jon’s methods are brilliant and the constant change of routine throughout the weekly sessions has to be commended. Jon’s other instructors are all of a high quality and bring their own individual methods along which again is a great change from the normal treadmill bashing gym sessions.”

[Participants are advised to wear comfortable clothing such as sweater, t-shirt, jogging bottoms/shorts, cross country running shoes and most importantly to bring a bottle of water (and a sense humour).]

For further information regarding the Military Fitness classes visit South Yorkshire What’s On 4 Me

 

If you would like to inspire our fans with your Events and Classes please email info@whatson4me.co.uk


How to become a Reiki Practitioner…

May 30, 2011

** Guest Blog – Susan Smalley **

** Reiki Master & Teacher **

** Regular guest on BBC Radio Newcastle Breakfast Show **

What happens at a Reiki Healing Level I Attunement?
Reiki Healing is a gentle form of channelling of natural healing energies, following the Japanese Dr. Usui disciplines and theory. When you undergo the attunement (blending with the power) it is reportedly different for everybody, but the main emphasis will be on cleansing your life of all the things that you no longer need. Diet, health, exercise and learning how to use the Reiki Energy will most likely be the focus for the first six months after your attunement.

You will never stop learning, and the attunement is only the first step in your healing process. Once you have become accustomed to the Reiki energy and use it for healing yourself as well as others, you will be amazed at the personality changes that occur in yourself as you begin to look inward and really get to know yourself like you never have before!

My own experience saw many changes not only within myself, but to those who were around me! Many of my students have reported major changes in their relationships, communication, confidence, money, career, friendships, family relations, clarity of mind, and of course, in their physical health, emotional wellbeing, and mental balance.

Who would not wish to have this potential for change at their very fingertips?  Training is only one day, with a follow-up session after 21 days.

You receive a Reiki Healing Level I Manual to assist you in your learning, and also you are taught the whole Reiki Healing procedure. In addition, you receive a full Reiki Healing session after a Meditation session with me. I love training others and sharing the Reiki history and power. Join me, and see the changes for yourself.

Reiki Level 1 Training & Certificate is £120.00
Once completed and sufficient practical experience is gained in helping yourself and others you can then make the commitment if you wish to go onto the
Reiki Level II Training & Certificate £130.00
Where you will be given the three ancient power symbols to use in your Reiki Healing. Once the day’s training is complete, and a second appointment to discuss your progress has been undertaken, a Certificate will be issued to you, which enables you to work as a Reiki Practitioner with the general public. You need this Certificate in order to obtain your Public Liability & Personal Indemnity Insurance, by Law when you begin your pathway of helping the general public.

Should you find yourself dedicated to Reiki Healing – you may wish to further enhance your knowledge and experience, in order to train others. The Reiki Master Teacher Training is very enjoyable, and along with the theory, you will gain lots of experience in a practical sense.
Reiki Master/Teacher Level £300.00
(you will have to present your certificates and lineage to prove your training in Reiki if you have previously completed your Levels I and Levels II).

Thank you to Susan for Inspiring our What’s On 4 Me Fans!  Susan is also qualified in Personal Development Coaching, Psychic Mediumship & Spiritual Mediumship Development Teaching,  Meditation Coaching – more information can be found on What’s On 4 Me

If you would like to Guest Blog on What’s On 4 Me to inspire our fans then contact us now

Lifestyle Change in Progress!!

May 5, 2011

We’re busy working on our May Edition of our What’s On 4 Me monthly (request one here), and we have a very inspiring section all about changing your lifestyle! It’s very informative and to be honest, whilst working on it’s really got me thinking too about what I can change in my life…

I know I shouldn’t get too involved in everything I read and edit on our site – as I’d be out dancing, walking, bingo-ing, rock-climbing, etc. day and night! – but I just can’t help the thoughts churning over with this one! And you see, I’m changing lots already….but I just don’t feel like I’ve quite really hit the heart of it yet….I still feel like I’m not 100% where I want to be, and I’ve just been prompted with this article to try to put my finger on what it was that was bothering me.

You see…I’m already on the case with losing weight – I’ve been doing that through ZUMBA (if you didn’t see me previous update I’ve dropped a dress size Woohoo!)…I’m currently studying, so I definitely don’t have time for a new course…we’ve done as much improvement work around the house as we can handle…

So…I was casting my eye a bit closer to home and….YES! it definitely has to be an image change!! Everything around me has been changing, but little ol’ me has been stuck in a bit of time warp! So it’s high time to get out of this Tardis and make a change.   Now I’m not sure where I’m going to go with this (or who is coming with me!), but there is definitely much room for improvement!

I’m not getting any younger, wrinkles are appearing on my wrinkles…I found my first grey hair a few weeks ago…some parts of my body migrated South for the Winter and never returned….SO – it’s time to take a good long look at my body, face, make-up, wardrobe and cast a brand new eye over it! BUT…where do I go for image advice? What’s the form these days?? Do we have consultants who can handle such a sizeable task? Or is it mums and friends still?

Where do you start? Who can be trusted to give a good opinion about a new direction – I don’t want to come out the other end looking like an 80’s version of myself! I’m open to suggestions here…where do I start??…

(May’s Special Update request – so you can be inspired too!)


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