ITV showed a one hour documentary about Claire Sweeney’s journey through weight gain……
Claire and I usually train hard, and she eats well to maintain her size 10 shape. However for this documentary Claire bravely stopped exercise and ate whatever she wanted. I continued to monitor Claire throughout the process, and was shocked by her rapid weight gain – 2 stone in 6 weeks! Check the programme on-line if you missed it!
claires-big-fat-diet
‘Shape Up’ by Caroline Sandry & John Shepherd available to buy at www.amazon.com
Can exercise be spiritual
We hear so often nowadays about ‘mind, body & spirit’ or ‘Healthy mind; healthy body’, but do we ever stop and consider what this really means?
We are amazing. The capacity our body has to change, heal, learn and develop is astounding. We can learn a new language, train for a marathon, learn how to dance – in fact we can learn anything if we put our mind to it. But on flip side, we can also learn how to be stressed, de-conditioned and negative.
What is spirituality?
The dictionary defines spiritual as ‘relating to a person’s beliefs as opposed to his or her physical or material needs’. The phrase ‘mind, body and spirit’ is often used when trying to portray a holistic or ‘whole body’ approach. For some – ‘Spirituality’ could mean religious beliefs, and for others it could mean your ‘inner-self’. Here, we are looking at your spiritual well being and seeking ways to improve the state of your mind, lower your stress levels and expand your awareness.
Why balance body and mind?
Stress is commonly understood to cause many diseases – high blood pressure, muscle tension, stomach disorders such as irritable bowel, depression and has even been linked to some cancers. Learning how to nurture your spiritual side can counter the effects of stress and calm the mind. A calm mind is better able to think freely, make decisions and listen to and respond to your ‘inner voice’ (or intuition).
Can exercise be spiritual?
Exercise can be a wonderful way to learn how to develop your spiritual side or how to connect with your mind. Firstly you should be removed from an environment that causes you stress – setting up a treadmill in the office and taking calls as you run would not provide the kind of escape we are looking for! Exercising outside is a great place to start out. Try to find a location with plenty of trees and greenery, and really open your eyes and take in the beauty that nature has provided.
Breathing plays a very important role in relaxation and connecting to your inner self. When under stress, the tendency is to take short, shallow breaths, which increases feelings of stress and anxiety. Conversely, long, deep abdominal breaths can lower the heart beat, lower blood pressure and induce calm. A stressed mind is normally an over- busy mind – thousands of random thoughts, worries and anxieties, endless ‘to-do’ lists, deadlines and family stresses can be like a woodpecker constantly hammering away at your mind. In order to reach a state of calmness, where you can start to connect on a deeper level, it is vital to switch off the chattering mind, and this is where exercise can help.
Meditation has long been recognised as a tool to connect with your spiritual side or your inner self. Yogi’s and Buddhist Monks meditate, as do top sports professionals and powerful business people. Meditation has no entry requirements – it is available to young or elderly, rich or poor, religious or atheist and can benefit each and every one of us. Many people mistakenly believe that meditation can only be performed sitting cross-legged in the lotus position with incense burning: and while this is indeed a lovely way to meditate, it is not the only way!
Meditation can roughly be described as a tool to deeply relax the mind and bring awareness to one’s internal self. A simple meditation is to simply focus on the sound and sensation of your breathing: inhale deeply through the nose, and be aware of the air passing the nostrils, back of the throat and then filling the abdomen and chest, before pausing and then ‘watching’ the exhale as the air passes back in the opposite direction. If your mind wanders, simply draw your attention back to your breath.
Walking and running provide the perfect medium for a moving meditation; as your heart rate increases, you will naturally become more aware of your breath, so try to tune into the cycle of breath and focus on the sound and pattern. Some people find it helps them to focus if they count their breath – silently count one, two, three as you inhale and one, two, three, four as you exhale. Or try counting your foot strikes as you run in time with your breath – count four strikes as you inhale and four as you exhale. If thoughts do pop up, switch your focus back to your breath and feet and allow the thought to drift past like a cloud in the wind.
I asked Kyle Andrews of K2 Coaching how he felt exercise could impact the mind and his view on the mind/body connection – he said -“At K2 Coaching we believe exercise not only boosts your immune system, producing endorphins, increasing blood flow and giving you a sense of euphoria. Exercise can also relieve depression creating a balanced mind, body and spirit.” He pointed to a study on exercise and depression: “All ten studies confirmed that exercise significantly reduces mild to moderate depression. And three studies that compared exercise to Psychotherapy found that exercise was at least as effective” (Consumer Report on Health)
“Our thoughts create emotions that physically
Impair our ability to see things clearly”
(Kyle Andrews)
For more information visit: www.k2-coaching.com
Exercises that enhance mind/body connection
Yoga
Many people believe yoga is just a series of stretches and postures, but actually the ‘asanas’ (postures) are only a small part of what yoga is, and the asanas are designed to promote a state of mental and physical well being. Many people believe that the asanas were originally designed as concentration exercises to help improve the mind’s capacity to meditate.
Yoga can be a fantastic introduction to your spiritual self. By immersing yourself in the breath, and focusing on the asanas, your mind has the perfect opportunity to quieten and internalise.
To find a yoga class in your area check out www.bwy.org.uk (the British Wheel of Yoga)
Running
Running is a great way to clear your head and internalise your thoughts. Many people find that running totally alters their state, and some report a ‘Runners High’. Try to make the most of this time to focus internally on your breath or the sound of your feet striking the ground, or externally on the beauty of nature. This is also a great time to work with a mantra (repetition of a sound, word or phrase silently or out loud). This could be a phrase such as ‘I am strong’ or ‘I am calm’. Yogis believe that repeating a mantra will help to purify the mind, and simply repeating the sound ‘Om’ with each exhale as you run is very calming. A calm and relaxed mind is more open to suggestion – so repeating positive phrases whilst in a clam state, such as ‘I am strong and happy’ can have a very positive influence on the body and mind.
Tai Chi
Tai Chi is an ancient Chinese exercise using slow and graceful movements: a moving meditation. A series of movements are linked together in a fluid, flowing manner focusing on the energy- or ‘Chi’ within the body. Tai Chi promotes inner health, and is very calming for the mind.
Check www.taichifinder.co.uk for a teacher in your area.
Learning to control your mind, or getting in touch with your spiritual self is a very positive experience, and even spending a couple of minutes a day in a calm and reflective state will have a positive effect. Whatever your exercise choice, whether it be a spiritual yoga class, or a flat out session at the gym; try to absorb yourself in the feeling and the movement, be ‘in’ the moment, listen to your breath and go with the flow………..
Check out Woman’s Fitness mag for more of my articles…
You probably know when your car needs a service, and how many miles it will run on its reserve tank. You probably spend a fair bit of money on the servicing and upkeep of your car too……. but do you know when you are running on reserve, or how many miles to the gallon you do? Do you spend any money on the service and upkeep of you? For the vast majority of us, the answer is no……
I recently visited Wellness International at Adidas headquarters in Manchester, where President and Founder Dr. Dorian Dugmore PhD. Cardiovascular medicine explained to me his passion for wellbeing and his drive to educate people about stress and the importance of knowing your numbers….
I am ashamed to say, that as a fitness professional, and one who is passionate about fitness and the wonders of our amazing physical bodies, I was as guilty as the rest and did not know my numbers. I knew my blood pressure was ‘ok’ – after all, the doctor read it recently but what exactly was it? My cholesterol? No idea. Blood sugars? Clueless. Vo2max? Well, fortunately for me I was lucky enough to partake in the ‘Project Life Programme’ at Wellness International and found out my numbers.
To see the full article – or to find out how to get your numbers, check out Ultra Fit mag, or download the pdf from my website!
I was really excited to be asked along to ‘Train like an Olympian’ with Sir Steve Redgrave in July. The event was hosted by Techno Gym, whose equipment is being used right now for atheletes preparing for Bejing.
What an amazing day – Sir Steve completed a circuit – 3 minutes on 6 stations, and we had to try and beat his time. My competitive side showed itself and I pushed to the limits, resulting in a pretty good score, and very sore muscles! Total respect to the atheletes who train at that intensity 49 weeks of the year!
(to see full article and pictures check out upcoming pdf on website)
I was recently invited to Donnington park for a ‘Ron Haslem’ race day experience. Check out how it went in the next issue of Ultra fit mag!
Go to www.ultra-fit.com to see my ‘Beach Body work-out’ filmed on location in sunny Cyprus.
Check out the latest edition of ‘Ultrafit’ for my latest article – how to get toned, sexy arms!
Having been trying to practice my Yoga lately, I have attended a few different classes in and around London, and have been worried by some of the teaching practices. Yoga is an amazing tonic for the body and mind, but unfortunately our westernised bodies are generally not geared up for it. The vast majority of us have tight backs and hips from sitting too much and those keen on exercise such as running may see hips and leg tightness increase. One teacher whose class I attended lay his body weight onto a student in a forward bend position, and as the poor man groaned, the teacher said ”deal with it!”. Terrifying! Physically pushing the body beyond its limits will not give benefit and can cause damage. I have several clients who have taken up Pilates because of injuries from yoga. However……. Yoga can be very theraputic, and my advice is to always attend a beginners class for a significant amount of time before trying more strenuous classes. Always work within your comfort zone, and if a teacher tries to physically push your body into a posture, ask them to stop. I myself had a yoga teacher who almost wrenched my leg from it’s socket! When I told her to stop because I was not physically capable, she was quite upset with me. Have the courage of your own convictions and err on the side of caution, even if your teacher would rather you didnt. Please contact me if you would like a recommendation of yoga teachers in your area. And please – dont be put off, yoga done correctly is amazing, and I have promised myself that I will practice at least once a week.
Cyprus was amazing. We shot some great pictures for the book, some of which I have added into my images. I was working with my colleague John Shepherd, a master athelete, author and journalist and we managed to do some filming while we were out there, which you will soon be able to see on pponline (peak performance). We filmed a Pilates for golf workout, which we are really pleased with, and also a flex band workout on the beach. Cyprus is a great place for fitness lovers – you have great golf clubs, a lovely coastal path for running which I used most evenings at sundown, and there is a wonderful new athletics track – great for working on your speed and power.
March is raining and miserable, so my clients have been making the most of indoor work-outs, using the BOSU (a half ball that you can stand and jump on) and some great fun boxing circuits. Now is a good time to focus on circuits – great for building muscle tone and strength, whilst also training the heart and lungs which can be done in the house or garden, or out in the park if you dont mind getting wet!
