Newsletter 12th April 2016

Do you read yesterdays email about the latest challenge I have set for both members and non-members? 30 Miles in 30 Days. It has had a lot of interest so here are the finer details;

I have set this challenge using the app Map My Run. If you want to join it and be part of the fun, please request me as a friend so I can invite you to take part.

You can either walk, run or cycle your 30 miles, all to be completed by 11th May. If you’re fit and can achieve this with ease, feel free to do 30 miles jogging and 30 miles cycling. Have fun everyone!


Summer Holiday Prep
Have you booked your summer holiday yet? It’s coming around quick and before you know it you’ll be reaching for the suncream and heading for the pool.
Do you want to look and feel different this year?
Then time to start training if you haven’t already. If you are training, is it time to start changing intensity, exercises, variety or all 3?

Here’s my training recommendations for getting summer ready this year;

  1. Lift weights – You will need to build some muscle to improve metabolism and have a good foundation for when you stat adding in your cardio.
  2. Eat A Balanced Diet – Nutritious meals from each macro-nutrient i.e carbs, protein and fat.
  3. Drink Plenty Of Water – And less, coffee and tea. Try to eliminate fizzy drinks completely.
  4. Get Cardio Exercise In – I would recommend in the form of high intensity interval training (HIIT) separate to your strength training.
  5. Remove Refined Sugar – That grainy white stuff is the enemy. It cause you to store fat rather than burn it. Choose alternative sweeteners like honey, maple syrup or coconut sugar.
  6. Good Quality Sleep – It’s not the amount of hours you get, it’s the quality of the sleep that more important. Deep sleep is the key to optimal health and longevity.

If you would like to book in for a free health check please complete the following application form


Anxiety – How To Combat It Naturally
This subject isn’t a specialist field for me nor am I a sufferer, but so I know so many people who battle with it daily and understand how difficult it can be. It’s very close to home and I know the benefits of exercise can really help with symptoms.

The following article is written by Barbara Odozi who is an expert in this field and has worked for the American anxiety disorder helpline for many years. After researching this subject I have used her article in todays newsletter to share her helpful advise.

According to the National Institute of Mental Health, anxiety disorders are the most common mental illnesses in the United States. More than 40 million adults, or 18 percent of the U.S. population, suffer from the problem. If left untreated, it can exacerbate to more serious psychological issues. Although anxiety disorder is treatable, only one-third of the patients actually avails treatment in the country. It is despite the fact that there are many good anxiety disorder treatment centers in the USA.

While extreme conditions of anxiety disorder need medical intervention, the ordinary everyday anxiety can be dealt with a little prudence and effort at home. Negligible and ubiquitous it may be, but even everyday stress can spiral into bigger issues and result in a severe anxiety disorder in an individual if neglected. Here, we take a look at some of the remedial measures one can take to prevent minor issues getting bigger and turn into anxiety disorder:

Identifying the stress
One of the first steps to address an anxiety disorder is to identify the symptoms that it causes. It could range from high blood pressure and fatigue to digestive problems. One should look for ways to unwind and relieve such physical symptoms. Brisk walking, for instance, can relieve BP in a person if it is induced by the stress and not any other disease or genes. Finding natural ways to cope with these mild stresses will go a long way.

Consuming stress-busting diet
Nature has gifted us with abundant food which can counter anxiety and stress. A diet rich in a special type of protein, called tryptophan, is especially beneficial for people with stress. The body uses this protein to make serotonin which is mostly found in turkey, chicken, fish, banana, avocado, walnut, cottage cheese, sunflower seeds and brown rice. Incorporating such a diet can ease the stress in a person.

Getting adequate sleep
When a person is stressed, his sleep becomes the first casualty. Prolonged anxiety and stress can cause a disruption in the natural sleep pattern and in turn even aggravate the stress disorder. Hence, fixing the sleep pattern is another way of countering anxiety disorder. Hitting the sack at the same time every night is vital to regulating the biological clock as much as waking up at the same time every morning. Although every person has a different requirement of sleep, a median eight hours every night is what doctors advise. Regularly sleeping for eight hours will keep much of the anxiety at bay. In fact, it is one of the golden rules of home remedy to combat stress and anxiety.

Spending more time outdoors
Serotonin, the hormone which is linked to reversing our stress and helping us relax, depends on the body’s ability to produce when exposed to sunlight. In short, spending time in the open and getting beneficial sunlight everyday helps in beating stress and anxiety. Seasonal affective disorder (SAD) can even be managed with sufficient exposure to the sun.

Eating a balanced diet
A balanced diet is crucial to maintaining a healthy mental state where there is no place of anxiety or stress. A diet rich in vitamins, magnesium, and other nutrients should be consumed regularly. One should consume probiotic yogurt, almond milk, and frozen berries, green leafy vegetables, nuts and seeds almost every day. Junk food, on the other hand, should be strictly avoided at all cost.

Increasing intake of vitamin C
Consuming vitamin C is important to beat stress. When a person is stressed, the adrenal glands tend to burn through a lot of vitamin C, magnesium, and B-vitamins in a bid to produce stress hormones. Vitamin C can help in fighting off infection. People with low level of vitamin C are inept in managing stress.
Article Source:


And Finally…
Thought Of The Week…
“Faith is to believe what you do not yet see; the reward for this faith is to see what you believe.” ~ Saint Augustine