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Suffer from post exercise blues?

Here’s what happens during a brilliant workout: You shake your butt, push out some miles, drip sweat (elegantly) on the floor, you squeeze out a few more repetitions, move your feet, lift another kilo, pound another mile, jump to the beat, hold that challenging pose a few seconds longer and you breathe deeeeeeeply.

And afterwards, you feel full of life, high on happy hormones and ready to take on the world.

Or?

You bonk.

Yes, you read that right. You’re guilty of bonking. Probably in public too! Gulp.

Bonking is the “technical” term for a low sugar period (the medical term is hypoglycaemia) and for healthy people, it’s usually caused by exercising without the right fuelling. It feels like you just want to crawl back to bed, you lose your appetite, your limbs are heavy and your mind feels foggy.

At the start of your workout, your body relies on the food you’ve eaten and stored energy, such as fat and glycogen in muscles. In extreme cases, it looks for a “last resort” source, but this is super hard work – to use proteins (ie body tissue), you first need to process it to break it down. Extreme bonking comes with some unpleasant friends, dehydration, physical overheating of the body and worst, brain.

Early morning sessions on a light or zero breakfast or later in the day on an empty stomach are likely to create the ideal situation for a little bonk.

Whilst the other type of bonking could be considered good cardio exercise too, here’s some tips to avoid an inappropriate bonk!

1. Make sure you eat properly

This applies both before and for longer sessions, during. Try to eat something including carbs in the hours prior to exercising. So, some cereal with yoghurt and fruit or toast with eggs with avocado for breakfast ahead of a morning short session. For longer morning workouts, think about your previous night’s dinner – no need to go crazy on carb-loading for most of us with moderate physical demands.

Later afternoon or evening routines means you’re good to go on the afternoon snacks. Think a sensible lunch, including proteins and carbs plus a handful of nuts and raisins, oat cakes with cottage cheese, celery with almond butter. Not chocolate or buns – you didn’t earn it yet 😉

Also for longer sessions, add a banana or energy bar.

2. Stay rehydrated

During exercise, you might want to consider an electrolyte or energy drink instead of your usual bottle of water – these come ready made or in tablet form to pop into your bottle. They replenish the body’s mineral balance and keep your available energy high. Don’t forget, the brain uses 25% of our oxygen intake and has a high water content – drop both and you’ll see your performance drop off and that tiredness creep in.

3. Check your temperature

Dress the part – over heating or being chilly affect your water and energy consumption rates. Layers are key to outdoor training and can be helpful indoors too. Better to peel off than start cold, risking muscle injury or finish too warm, risking dehydration or worse.

What do I use? Here’s my favourite products.

Vita Coco – I’m currently a big fan of the lemonade one, gets your mouth watering just smelling it!

Nakd Bars – great for those of us with gluten or dairy allergies and super yummy

Mulebar – for long rides, this is my preferred bar as I’m not a fan of gels – too gooey for me. Mango Tango and Apple Strudel for that top of the hill reward!

Sweaty Betty – UK designed, well made, last for ages sportswear

Velovixen – cos women want to look good cycling too! #nottoomuchpink

Gore – for rainy days and comfortable bottoms!

What do you use to stay energised post exercising? Share the product or technique in the comments – I’m always on the look out for something new and tasty to push me on a few more miles on the bike!

 

  • kate

    No more bonking for me! Thanks Sarae – been adding BCAAs to my 0600 pre training regime and feel so much better for it. Inspired by you!

    • Sarae

      Hurrah! Glad to hear I’ve been of help and that early in the morning, I think we’re all a bit on autopilot! (Says the girl who leaves home at 0620 to teach at 0700 in Crystal Palace! Oh but it feels so gooooood for the rest of the day!)

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elephants never forget: changing your life scripts

And sometimes nor do we. We hold onto experiences or emotional reactions, unable to let go or it, like a prized jewel. Reliving them. Setting our future expectations by them. Deciding our own next steps based on them.

This can be hugely valuable. It can prevent us from falling into the same “trap” – the proverbial fingers in the plug socket scenario. It can help us identify dangers and protect ourselves. We can tell if someone is trying to trick us or simply be friend us.

However, what happens when these memories start to misbehave?

We create self-fulfilling life scripts. “People like me never get good jobs”. “With my track history, I’m bound to be single forever”. “Last time, I tried I failed so it won’t ever work”. We start to live by these “new” rules or definitions. We modify our behaviours to suit them. We change our directions to meet them. Rather than protect us, our memories block and bar our paths.

Changing these habitual patterns is hard. It takes effort, energy and a good dose of willpower. I would love to own a magic wand or special potion to fix them. I don’t. Instead, I hold the potential to unlock the emotion, unblock your thinking and create new patterns for you via coaching.

The connections and progress I see clients make could sometimes appear to be magic, but it is real and it is life changing. The ripple effect stretches beyond the original objective of the coaching relationship into wider aspects of their lives.

What I always find is uplifting is how often I hear the support, motivation and encouragement my clients get when embarking on changing their scripts and habits.

Rather than judging or being discouraging, family, friends and colleagues are delighted to hear they have recognised what’s happening and are willing to change. They want the best for them.

I’m sure the same is true for you. Rather than sticking with your badly behaving memories, I’d encourage you to be more like a chameleon. Accept your past and adapt to your future.

Where in your “day to day”, do you let old memories decide your next move? Stay alert this week and try to spot them. Share them with us and with those you trust – we’re all here to support you in taking charge of them.

Not sure how to change yours? Let me know and we can set-up a short consultation to see what might help.

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being present in the moment

One of the many joys of working with a range of diverse clients is the intellectual challenge of finding the right approach, question or tool for them.

I need to balance my own favourites with a list of things: their preferences, styles, maturity of thought on their goals, their background or prior experiences and where’s their mind’s focus right now.

For example, if a client is arriving after a hectic journey home or to the meeting place, the first part of the session is spent bringing their heart and breathing rates down and helping them detach from whatever came before the session and their journey to it. It’s about being present.

What do I mean with that phrase? My use of the phrase is in creating a mental and physical state where the mind and body are calmed, in a safe place and the person is able to tune into their own thoughts, feelings and senses.

I want to share two simple “do anywhere” approaches I use and share a few recommendations of other mechanisms you might like to try. When you’re about to embark on something that requires you to switch off internal and external “chatter”, these can really help you achieve a focus and a clear mind.

1) Acknowledge

Take a few seconds to consider how your body is feeling. Work from top to toe (or vice versa, if you prefer), how does that joint or muscle feel and can you do anything to improve it? For example, pop on a pair of socks if your feet are cold or a soft cushion behind a sore back. Next consider your mind, how’s it feel and what can you do to help it? Write down that “don’t forget” item, let go of an unsupportive thought or hang up on that annoying soundtrack.

2) Breathe

In Pilates, we use a special technique to ensure we engage our cores (the lower abdomen, side and back muscles plus the pelvic floor and diaphragm). It also delivers fresh air to the largest depths of our lungs and pushes stale air out.

Sit or stand tall, release any shoulder and neck tension. Take a deep breath in through the nose and try to expand your ribs sideways to “touch” your elbows, counting in for 4 as you do. Breathe out the mouth slowly for 4. Repeat for about 60-90 seconds.

You may find another number works for your breathing pace, use that. You might also find closing your eyes more soothing. Lastly, you should start to develop a sense of lightness, energy and feel ready to being your action.

3 apps I really like for being present are Headspace, GPS for the Soul and Gratitude Journal.

Headspace introduces you to simple meditation practices, whilst GPS for the Soul takes an initial “stress measurement” using the device’s camera and then recommends a selection of short guides (pictorial slide decks) on a variety of the themes and topics. Gratitude Journal – well, does what the title says – it allows you to record what joys you’ve experienced. (My favourite one yesterday was a conversation with a girlfriend over stripy paper straws served in our drinks, which took us back to childhood holiday fun!)

How do you find being present? What’s your recommended way of achieving it?

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reJUNEviate your 2014 plans – actions and plans

Welcome to the third and final part of the reJUNEviate your plans series! How fast has this month gone! (Need to get your hands on the workbook and first parts – click here: workbook, mind and body.) By now, I hope you’ve been able to review and refine your stretch goals and plan then reJUNEviate  yourself using the little visual reminders.

Or in other words, you know where you’re heading and you’re ready to go. Good luck, have fun and see you on the other side. Oh, what’s that? You’re finding it hard to take the next step? You’re stuck on starting. That’s what this 3rd b-mail will help you resolve.

1.) Being ready is never going to happen.

Let’s be honest here. No-one is ever completely ready. Whether it’s a big exam, a big day or a big client. You can always do a bit more, invest more time, read more, learning more, practice more. Get to a point where you’ve mitigated the risks, build enough of a skill or knowledge set to succeed and start. You can fine tune as you go.

2. Set midpoint milestones.

Your end goal is probably pretty big and a touch daunting. Walk back from there and set some realistic goals. I’m working hard at increasing awareness of b-more right now at events I’m attending. My end goal is to have every seat full and a waitlist of people, who are desperate to attend. I’ve found going to events with that in mind, I get tongue-tied and overly focussed on explaining b-more and coworking. Attending with a goal of meeting some lovely people and inviting those, who I’ve gelled with and I think would be a great community member, really helps me. I’m more positive about achieving this AND the b-more community gets great new additions.

3. Understand your excuses.

What is behind you saying “tomorrow, I’ll……” or “when X happens, I’ll do Y” or “If only I had more cash for this”. Hmmmm as a coach, I’m pondering what’s actually behind this, why are you saying this? Must you act tomorrow or could you make a tiny move today? Can you control X or is this a waiting game? How much cash is enough or is there an alternative cash-free way? Don’t accept your excuses – look behind them and address that to move yourself on.

4. Ask for help.

There is no shame in saying, “I can’t do this alone. This is my talent. Can you help me please?” Whether this is a favour from a mate or an expert you need to pay. Removing a blocker in this way can help you focus on where your sweet spot is and reignite your progress. Think creative! Arrange a skill swap – my cake baking for your kid’s birthday for your whizzy web coding. Or join a group or class – build a study group or find an accountability partner. Can move on? Drop me a line and we can arrange a rapid consultation or longer coaching plan.

5. Try something different.

Super important for life style or behavioural changes. Trying to trim your waist, eat healthier or be more active in your day, yet bored of the same recipes or routines. Ditch ‘em. Do something different. Switch Pilates for Zumba. Google your favourite ingredient for a new meal. Go to a different venue to practice your skills. Meet new people, doing whatever you’re looking to accomplish.

6. Acknowledge how far you’ve come!

It’s not just the final shift, but all those along the way. Getting to here and now is already an achievement. You’re reading a blog about taking action, on a website all about creating stretch and change in your life. Now take action, print or pin this visual reminder alongside the last two – keep them in sight to embed them into your plan and go out there and rock your world!

reJUNEvenate - actions SM image

Keep us in the loop in the comments. Happy to play accountability partner to your action. What’s your next step and when will you have completed it?

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reJUNEviate your 2014 plans – body

(Missed the workbook or part 1? Download them here and here)

This week, I want to share some ideas on how to reJUNEviate your health and fitness through a few tweaks to your day to day. Plus there’s another little visual reminder to add to your notebook, noticeboard or pin on Pinterest boards.

Let’s start simple.

1. Improve your posture – stand or sit tall

I have to admit to having a cheeky internal smile when I complete a first Pilates class with a client, showing them what better posture looks like in the mirror and they say….

[Tweet “”Wow I look somehow taller and slimmer” – yep, that’s what Pilates can do for you.”]

Imagine you have a string coming from the crown of your head and you’re being gently pulled upwards – you’ll raise up out of your slouchy spinal position, be able to breath more deeply and your core will be mildly engaged. Doing this regularly can have a long term impact on your back – putting off future troubles – and on your self image.

2. Check your food groups – eat the rainbow

I’m not about to promote a particular diet fad. I simply don’t believe in them having a long term impact. I do encourage you to keep a food diary – a simple page in a book, a memo on your smartphone or a quick email to yourself and check the balance you’ve got between the major food groups (carbs, proteins and fats) and the balance between fresh and ready made products. For example, too many processed foods will tip you over your daily salt and sugar intake, as well as high levels of fats and carbs with poor protein, vitamins and mineral sources.

Think of the rainbow colours – brown and white aren’t there. Add more red berries, juicy plums, green leaves, bluey purple aubergines and sunshiny citrus fruits. You get the idea!

3. Move it or lose it – mind/body connection

Not some woo-woo mumbo jumbo. Hardcore fact. You can improve your muscle strength (the force it can output) with just one exercise session. Yep that’s how great your brain and muscle connection is. Keep using it and you’ll develop longer, bulky muscles with reduced fat as well as better heart health.

Start slow – if you’re anxious, seek out a professional, for example, your doctor, a physio, a REPS registered trainer. Then keep going. This is way easier if you build exercise in with others and by doing something fun.

Personally, I hate running (scarred by school cross country in the rain wearing giant green knickers!), but love a dance based class like Zumba.

4. Get more sleep – recovery is smart

Whilst you’re dreaming of wonderful things, your body is repairing the day’s damage and restoring its balance by flushing out toxins and replacing them with good stuff, like glycogen. It’s also a chance for your body to remove the pressure on your joints, including your spine. Make sure your mattress is firm, you don’t get too hot or too cold and that your head is properly supported.

Try to build a regular bedtime routine – tricky with a busy life, I know – what works for you? A long bath, reading a book or listening to a play on the radio. Maybe lavender oil on your pillow or a hot cocoa. Just 30 minutes extra sleep will deliver real benefits.

5. Invest in professional care – head to toe

Visit a sports massage therapist, physiotherapist or osteopath to get your skeleton and muscles checked out, even if you’re not a budding Olympian. Checking your feet with a podiatrist, getting your annual optician’s appointment or seeing your dentist are all wise long term investments in your body and wellbeing. They can all pick up direct and indirect health concerns – for example, podiatrists can spot circulation issues and opticians detect blood pressure issues.

6. Dress the part – look good, feel good

This is key especially if you work from home or are the “visual aid” to your job (think receptionist, teacher, movie icon…). Get out of old, over washed clothes and into ones that make you feel good. Switch blacks and greys for bright colours – be bold, or start with your accessories – a tie or scarf, socks and shoes can all add a little more oomph to you. For big occasions, if you’re not 100% sure of the dress code, ask or hire a stylist. (I love Dean St Society’s Hilary Rushford’s great advice on blending the high street with key expensive pieces with a twist of individuality)

And take those compliments on the chin – you look gorgeous!

Now download this little reminder and start the reJUNEviation of your body and health! (Don’t forget to pin me!)

reJUNEvenate - body SM image

Add any extra ways you find valuable in the comments – I’d love to learn some new ones!

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