I’m not alone judging by postings on social media. The warm weather tends to make us all feel a little more energized and ready to take on the garden, DIY, spring cleaning and so on in addition to our regular family, professional and personal activities. I found myself trying to do it all and making myself miserable.
A few hugs, a dog walk and a bit of a talking to (actually me talking to myself) soon sorted me out. We can all end up chasing our own tail and the most important things in life (our health, fitness, happiness and that of our loved ones) suffer. The Dalai Lama says it best…
“Man…sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.”
I’m going to keep this at the forefront of my mind, back to better balance in food, sleep, exercise, work and chores.
DYBO classes!
We offer a variety of classes for your delight and desire on Friday evenings and I find myself wondering which you would prefer over the next couple of months so have your say. So please either complete a form and bring it with you to class, or complete and return by email.
You Choose Friday Class 2015 June
Benton’s Boys
Steve’s ONE Pro Cycling boys smashed it again at the opening rounds of the Pearl Izumi Tour Series, taking the win in both the Team Time Trial and the Criterium Town centre race. They are heading of to Redditch and Aberystwyth this week for the next two rounds. You can see them on ITV4 on Wednesday and Sunday nights and on Eurosport also.
Sarah’s Gymnasts
Liberty Gymnasts won another 6 medals this weekend at the Surrey Gymnastics Individual competition, Well-done gymnasts, coaches and helpers!
Exam Time!
Many of us have kids or relatives sitting examinations at this time of year – a fraught and stressful time for everyone. My niece has asked me for some advice to help her ensure she is in the best state as possible. My advice is for mental and physical performance are:-
1. Sleep – turn all electrical devices including mobile phones, computers, Kindles, and TV’s off at least one hour before bed. Over-stimulating the brain and the white light emitted from these devices upsets the natural quieting process that the brain goes though to ensure a good night’s sleep. Don’t go to bed too early; 10pm should give you 9 hours if you rise at 7am.
2. Brain Food – Eat a protein and complex carbohydrate meal 2 to 3 hours before bed. Don’t over eat (indigestion will waken you) or under eat (you might wake up in the night hungry). Keep it simple: meat/fish and vegetables plus a handful of complex carbohydrates (rice, pasta, potatoes… keep bread to a minimum but brown is the best if you have to have it).
3. If you can’t sleep – have a combined protein and carbohydrate snack before bed e.g. a milk, banana and peanut butter shake, a glass of almond milk with an apple or peanut butter spread on sliced apple. Have a warm bath with lavender oil or chamomile an hour before bed.
4. Breakfast – always eat a good protein based breakfast e.g. eggs, ham, salmon, bacon, high quality sausages, steak, pancakes (not all at once!!). Avoid breakfast cereals (they have little nutritional benefit but lots of sugar but if you can’t stay away from cereals, a low sugar granola plus a yogurt (I love the coconut ones) and some fruit is your best option
5. Lunch – make Tupperware your friend! Again bread isn’t the best but how about an open sandwich with a large salad and chunk of protein (tuna, cheese, ham, beef, Quinoa, lentils and mixed beans) . A small jacket potato with a large portion of beans, stay away fro the pizza, burger chips etc. – they are not brain food just calories and don’t provide you with the nutrition you need to perform at your best.
6. Drink lots of water. Mental and physical performance are dramatically affected by dehydration, even a 5% shortfall can effect performance by 10%
7. No sugar or caffeine. Both will over stimulate your brain and body, can cause the jitters and then a dramatic drop in energy, mood and ability to concentrate. So NO to exam sweeties, cake and biscuits rewards and comfort food of any kind, no colas or Red Bull type drinks – drink water or dilute fresh juice. If you eat well at meal times, snacks are not necessary and simply a distraction!
8. Exercise daily – this will help boost brain function, aids focus, assist with relaxation and a restful sleep, releases tension and stimulates circulation, easing back, neck, shoulder and leg tension. Even a brisk 20 minute walk will help, but anything that you enjoy will work – dancing, cycling, aerobics etc. Stretching type classes (such as our Contemporary Stretch and Freestyle Fitness Yoga classes) will help ease the aches and pains gained from too much sitting and will help with relaxation. Power naps and meditation are also a great idea (10-30mins)
Be prepared, get into the routine of doing all the above before your exams begin.
Ask for help if you need it!
These eight tips are relevant for all of us all of the time – it’s a great way to maximise your performance in all you do every day!
Wishing you a wonderful week,
Love ya.
Helen xx
