Hi all, I am surrounded by folks every day, both in person and online, who are sporty. Some are CrossFitters but many do a variety of other sports, including home workouts. It’s fantastic to see and very inspiring! I also spend a lot of time …
This time of year is one that all runners look forward to. It’s the beginning of fall, which means that winter isn’t too far away. Winter weather presents challenges for even the best outdoor runner. The biggest among them being cold weather.
Keeping safe during your run in cold weather is quite simple once you have the right gear and know-how to run with the cold.
Proper winter dressing
When we run in winter, we lose more moisture through our extremities than we do in summer, making them more susceptible to cold damage. It is important that we not only cover every part of our bodies in winter but that each layer provides insulation without restricting or irritating the skin.
Some tips for clothing:
- Wear moisture-wicking fabrics that help your skin release sweat and stay dry.
- Wear a base layer that wicks sweat away from your skin before you get too sweaty.
- Wear an insulating layer that will trap warm air close to your body.
- Wear an outer, windproof (and insulated) shell on top of the other layers to prevent wind chill and minimize water absorption.
The most important thing is to keep warm and dry. This means you should avoid thin or flimsy clothing. After all, staying warm and dry will help maintain your body temperature so you can run for longer. As such, it’s best to opt for clothes that are made of a thicker material like the green bomber jacket mens.
Running in winter means you still have to keep up with the regular things, like drinking water. Whether it’s below or above freezing, drink at least 16oz of fluid per hour while running to stay hydrated – just don’t try to down it too quickly as this could lead to feeling unwell.
Ideal running shoes
Sports shoes are the next essential item to consider when buying clothes for running in winter. Sports shoes must be made of material that is waterproof (or at least water-resistant) because you don’t want water seeping into the shoe and soaking your toes. This will make your run uncomfortable and potentially dangerous as you risk developing blisters or even frostbite.
Also, sports shoes should be able to drain any water that comes into the shoe – again, this is for comfort and safety reasons. Sports shoes should also have a suitable grip so you don’t slip over on ice or snow.
keep your hands head and feet warm
Another key tip for staying safe when running in the winter is to take care of your extremities. Your hands and …
When I say the word ‘food’, how do you feel? Excited? Overwhelmed? Worried? Stressed? Happy?
Food has become a word that evokes so much emotion from us all. There was a time when food was the unfortunate catalyst with regards my mental health but now I see it as a very important part of my being, my source of life, nourishment and delight! I adore it!
But don’t get me wrong, sometimes it can still be a stress too. Will this fuel me for my training tomorrow? Should I really have another glass of wine? Why didn’t that meal fill me up? What if this restaurant doesn’t have any gluten free options…?
So rather than letting it bring up negative emotions/ feelings or stresses, we can instead focus on a few tips that will encourage a positive mindset with regards food, eating and our diet.
This weeks ‘5 Top Tips on a Tuesday’ will focus on 5 different factors to help promote a positive mindset around food!
1. View food as nourishment
We all need to eat. Food is our fuel source, it nourishes our bodies with the nutrients we need to function. Fill it with premium fuel and it will reward you for it – more energy, less disease, stronger bones, brighter skin. Let yourself gravitate towards the food you know will help your body grow and stay strong. But food also feeds our soul too – which brings me on to tip number 2…
2. Eat only what you enjoy
Yes you heard me, only eat what you enjoy. Don’t like salads? Don’t eat them. Not a big avocado fan even though it’s ‘full of healthy fats and the whole world is eating avo on toast’? Don’t eat them. Focus on what makes you feel good rather than what you think you should eat. Never feel guilty about not eating a ‘superfood’ or ‘the newest food that will help you live to 100’ if you don’t enjoy it. Everything you eat should bring a smile to your face.
3. Do not use food as a reward
This is a biggy that will help you a lot. Yes have treats, occasion foods even that special something you have every day but don’t view it as a ‘reward’. Have a hard day at work? Enjoy a chunk of dark chocolate because you want it, not because you ‘deserve’ it. Food is not payment for a job well done.
4. Listen to your body
Some people find this easy, others very difficult. When it comes to food, your body knows what feels right and what doesn’t. Your body knows …
The world is changing seasons. Whether you are like me and transitioning into winter or you are in the northern hemisphere transitioning into summer, we are all making a ‘change’.
These changes, even though they happen year in and out, still take a toll on our physical and mental health. I know for sure that heading into winter, right now I feel more tired, sluggish and less like the energetic me!
So how can we help ourselves transition smoothly? What can we do to give our mind and body what it needs to start the new season with a bang? Check out my 5 top tips below for when the seasons change.
Find a routine
Especially during the start of the transition, keeping a routine will be key to maintaining all the good habits you had from the season previous. Now when I get up it’s pitch black outside – but I still stick to my same wake up time and this makes it easy for my body to work out when I have had enough sleep and it’s time to rise. Same goes for the summer folks – it may be easier to stay up later because it’s lighter outside but stick to your bedtime and it will know when you need to sleep.
Who wants to go outside and move when it’s wet and cold outside? Who wants to move when you break into a sweat as soon as you step outdoors? Whether it be hot or cold for you right now it is going to be a struggle. But we all know that keeping our bodies moving and grooving is going to keep that blood flow pumping and help us stay energised. Too cold? You will warm up soon enough. Too hot? Maybe you take your workout indoors at this time of year. Figure out what you need to do to keep your body moving.
Choose foods in season
Seasonal foods are the healthiest foods for a reason. They are at their prime, aka full of their biggest nutrient bang, and are full of the energy you need right now. Unsure what is in season? Usually it’s the produce that is on offer/special at the supermarket. In season = in abundance. A win for your body and a win for your pocket!
What are you missing?
This is a great opportunity to assess your body to see if it is lacking anywhere. If it is winter, maybe you need to check in with yourself to see if you are getting enough vitamin D. I also like to have on hand access to blankets …
Phew these past few weeks have been tough.
It started when I pulled an intercostal muscle in my left rib. I could still move around and could still train, but everything had to be modified and it wasn’t much fun. Then I pulled another muscle in my lower abdomen. Two areas were now giving me pain. I rested, took anti inflammatories, iced and rested some more.
The week before the first Open announcement I was feeling back on track. I started lifting overhead again, easing back into other movements and felt good. Then last week I was struck down with a virus.
A full blown nasty piece of work. My torso, arms and upper legs are covered in a rash (my bodies way of dealing with the virus), I was stuck indoors for days and had to keep the air con on full blast due to the heat outside.
David had to work, my family live on the other side of the world and I felt alone. For the first time in a long while I felt like everything was crashing down on top of me.
But here I am, a new week and feeling so much better. Over the past few days I realised that these instances occur all the time with everyone, regardless of circumstance. Illness, stress, relationship issues, financial troubles, I could go on and on. We can’t stop these things from happening, but what we can do is control the way we react to them.
So for this weeks ‘5 Top Tips on a Tuesday’ we will take a look at what to do when you feel like your world is crashing down around you.
Stop a moment. Take a big deep breath in and a long one out. Take a few more moments to stay still. Find a sense of calm. Once you are in this calm, then reflect on what is going on around you. How does it truly make you feel? Check in with your emotions, thoughts and feelings, not your actions.
Have a pity party
Now you have established how you feel, give yourself permission to truly feel those feelings. It’s going to be a tough time and I guarantee there will probably be tears but in allowing yourself to truly feel you will therefore be able to grow. You are not denying yourself anymore the ability to feel. Embrace the suck, just for a little while. Talk to someone and let it all out if need be. Just use it as a release to then move on.
Figure out what you need
What do you need to do to …
I’m sure you have heard the word gratitude being thrown into every conversation at the moment. Being thankful and grateful… or the word I hear associated with gratitude most often, especially online, #blessed.
Call it what you will. Use it in any way you will. But the art of gratitude has been with us as human beings for a long time, and long may it continue.
I, for one, am very happy that more and more people are being introduced to the concept of gratitude but like many other things out there, we had the ability and awareness all along. Maybe for some we just need a little nudge or a way to gain some clarity.
For this weeks 5 top tips on a Tuesday I want to discuss with you the ways in which you can bring gratitude into your own life… and more importantly how!
No matter how you want to bring gratitude into your life please be aware that it is a practice. Start small and develop it into a habit and you will see more happiness in your life. Gratitude journals are all the rage right now where you list what you are grateful for on a daily/ weekly basis but sometimes I think that can be too overwhelming and too easy to eventually forget about. For me, I like lying in bed at night and listing what the ‘peak’ of my day was and something I ‘loved’ from my day. We do it every night before we go to sleep and it always makes me sleep with a smile. Try making it a habit with your partner or children or maybe it could be something to talk about at the dinner table each night!
It is not about ignoring the bad
It’s a real misconception that gratitude practice is about ignoring the bad or stressful situations that are going on in your life. Gratitude wont take them away, but it may help lighten the load on your mind. There will always be stress, speed and manic times in our lives, gratitude practice is about seeing the light in your tunnel. Pulling your joy to the forefront.
Seeing the beauty in our world
For me, gratitude also comes in the form of taking in my surroundings. Yesterday I felt grateful for the warm sun on a chilly day and the crunchy leaves that coat the pavement leaving me very entertained. Gratitude can come in the form of simply being thankful for the world that surrounds us. Sometimes it can be more grounding to focus on this side of the gratitude sphere.