Why do 88% of New Year’s Resolutions typically fail? Probably for several reasons:
- We are still in the middle of Winter, when it is harder to get up early and crack on with our goals.
- A year is too long a time frame for most people to actually visualise and realise a goal.
- A ‘resolution’ is often more of an idea or a dream. In order to make it happen, we need to turn it into an actionable goal.
Let’s use the example: “I want to get fit and healthy this year.” The future tense makes it sound too distant, so change it to: “I am/ feel fit and healthy”. Then, break it down into 3 realistic, yet challenging, progress targets that show you are on track, such as: my skin is clear and glowing, I am my ideal weight, I feel strong and flexible. For each of these sub goals, give yourself 3 tasks, that you can begin to action immediately, to achieve your goal in 3 months. So, the whole approach, when written out, may look like this:
Result (Start with what you want): I feel fit and healthy.
Target (How will you know when you’re there): I am my ideal weight of _
Actions (What you will do to get there): I run 3 miles Wednesday after work and 6 miles Sunday morning (after getting my technique checked!). I go to yoga on Monday and Thursday nights. I switch processed foods with freshly made whole-foods (this can be more specific, such as switching a lunch time pasty for soup).
Target: I feel strong and flexible – my Sun Salute feels easier.
Actions: I go to yoga on Monday and Thursday nights. I get one private yoga session a week, so I can practise yoga for 20 minutes at home, 4 times a week. I sit on the floor instead of the sofa when watching TV.
Target: My skin is clear and glowing.
Actions: I switch diary for plant-based alternatives. I switch coffee for green tea and alcohol for sparkling water. I drink 2 litres of water a day.
Some actions might appear more than once, as they are all contributing to the end result!
Have a go! This process of breaking down a goal/ dream into visible trackable targets and actionable tasks can be done for anything! Give it a try and let me know how you get on in the comments below. We all need to set goals in order to live the life of our dreams. If you’re not sure where to begin, start by envisaging what you actually, really want. Brainstorming everything you want, will reveal at least one life-enhancing goal. Write it down, as above, tell someone else at home to keep you accountable and track all your actions.
If you would like one to one coaching on reaching a goal, with private yoga, nutrition plan and mBit coaching (enhanced decision making), then check out my Best You plans and get in touch for a consultation.
Have you heard that yoga can help you live longer?! Well, there is science to prove that it can – when practised properly ; ). I’m not talking about doing the postures ‘perfectly’, I mean practising with complete focus and awareness.
Only when we are completely focussed when we practise, are we practising yoga – otherwise it would just be a series of stretches and movements.
What yoga can in fact give us, is the benefit of the flexibility enhancing stretches and the strength developing movements, plus focus, clarity and mental peace. The first of the Yoga Sutras is: Yogas Chitta Vritti Nirodaha – Yoga is the stilling of the fluctuations of the mind, and although we may initially start doing yoga for the amazing physical benefits it gives us, when practised in the right way, you will find exactly this: a calm, still mind.
So, back to the science and living longer. It has been discovered that mindfulness strengthens our telomerase, the enzyme which maintains and repairs the caps of our chromosomes. The telomere caps deteriorate with the ageing process but if they are stronger, they naturally last longer, hence a longer lifespan.
This really comes down to the fact that, if we are living mindfully, ie. living with complete awareness of the present moment, we do not feel any stress, fear or anxiety – only peace. When we reside in the calm and relaxed state of the para-sympathetic nervous system our brains function optimally, our muscular tensions ease and we feel calm and happy.
Now, ideally this is our natural state if being but we all know that modern living causes multiple stresses! Yoga can be your way back to the natural calm state, and a longer, more relaxed, life.
Dougie gave me the inspiration for this blogpost, as he is the only surfer on the beach that I ever see doing any kind of warm up or cool down stretch. Recently he made the observation on the number of surfers who frequently buy new performance surfboards but are not taking the time to improve and optimise their own physical ability, hence are slow to get to their feet due to being so stiff and are therefore unable to get the most from the shiny new board.
Many of us who practise a sport or activity find great pleasure in buying new equipment, be it surf boards, bikes, running shoes or yoga mats – especially when the chosen sport can’t be played or practised at that moment in time but you can prepare by going shopping online! Why? Not only does it gives us the instant gratification of an exciting new purchase and the anticipation of receiving and getting to use the new board/ bike/ shoes, it gives us the sense that it will enhance our abilities and performance.
When the average cost of a new surfboard is £650, and with the majority of surfers buying at least one a year, they could be investing in 100 yoga classes for the cost of one board. There’s no denying that good quality equipment is essential in any sport, but can continued investment in toys and equipment take priority over investment in long term physical health ie. strength, flexibility and mobility? Thankfully yoga is becoming more and more sort after by athletes, and is practised by almost all professionals, but there is still a resistance from many amateurs in caring for their long-term health and physical functioning.
The development and enhancement of our natural bio-mechanics obviously allows us to optimise the use of our equipment but when amateur athletes are over-relying on their equipment and neglecting taking the time to improve and maintain their physical functionality, is it the pleasure of having new fancy equipment, and having it instantly, that appeals more than spending regular time, consistently on physical health and functionality?
Where we live, surfing is obviously a huge part of life, where some surfers are buying multiple boards each year. Could they be ‘sacrificing’ one of these extra beauties to invest in going to yoga? Why? Surfers commonly suffer with tight hips and hamstrings, which yoga can help to release tension from and maintain flexibility – enhancing mobility and the ability to turn on the board. Lower back ache from muscle tension is also a frequent complaint that yoga can alleviate. Then there is the enhanced lung capacity, balance, coordination and strength that can all be developed. Just look at Gerry Lopez, who is nearly 70 and still surfing like he was 50 years ago!
Similar things can be said for biking and running, on which I have written plenty before!
What to do next:
Buy a Class Pass, £65 for 10 classes, and commit to regular yoga classes. Or try a one to one.
Come on Yoga Retreat Portugal where you can get into the habit of practising yoga twice a day, plus enjoy the surf or the trails.
Invest in your technique and come on a Yoga Flow Running retreat.
Surfers who do yoga – Dave Rastavich, Jamie Sterling, Tia Blanco, Gerry Lopez, Greg Long
How diet, exercise and breathing are all inextricably linked
We all have different reasons for coming to yoga – many are looking for a way to relax and de-stress, just as many are aiming to increase their flexibility or mobility and some are aware that they need to strengthen in order to protect or repair. I don’t think that many people come to yoga with the expectation that they will loose weight, although I know that several students desire to. But there is a way that yoga will lead to the best kind of weight loss – healthy, sustained and easy.
In order for exercise to directly lead to weight loss, the heart rate needs to reach 60-70% of maximum heart rate. For the majority of people, this amount of effort will induce sweating, which is why the popularity of Hot Yoga grew so exponentially. That feeling of being hot and sweaty, simulated the same effects of increased heart rate and the feeling, or assumption, of burning fat. However, just because you are practising yoga in a hot room does not mean you will loose weight more efficiently!
A dynamic Ashtanga or Vinyasa Flow practice, done regularly, can most definitely help to tone, strengthen and shed excess body fat. Yet, the most effective way that yoga leads to weight loss is the effect that is has on what you eat. Moreover, it’s the effect of breathing more efficiently through asana and pranayama practice, that impacts what you choose to eat.
I have eaten vegetarian most of my life but when my yoga practice increased and developed into a daily practice, I naturally turned to a vegan plant-based whole food diet without much thought. I just didn’t feel like eating foods that were not healthy any more. The thought and research into the benefits of a plant based diet came later.
As Simon Borg Oliver, director of Yoga Synergy says, “I eat whatever I like whenever I like, however much I want. But because of how I regulate my posture, movement and breathing, my main food and all I really like is fruit, salad and vegetables.” Simon also runs conferences and courses on Yogic Diet and Nutrition.
Anthony Grim Hall also eloquently writes on his blog about it seeming very much like it is the practice that causes us to loose weight, but that it is so much more – you notice that your whole mood changes, you feel lighter, more respectful of the vessel that is your body, and you choose to eat differently.
“Of course it’s not the practice, it was never the practice, all the practice did really was to provide the discipline to eat more circumspectly. And yet I suspect I’m not alone, I’m sure there are many who associate their physical condition with the practice itself, with how they practice rather than the relationship between how they eat and the practice they have.”
Essentially the yoga practice gives us the discipline needed to observe our bodies and what we’re putting in it and it teaches us to breathe more efficiently and slower. The slower we breath, the more relaxed we feel and the more satisfied we feel with eating less and light, such as fruit and vegetables. The faster we breathe the more we desire heavier foods, such as meat and cheese.
So, increase or develop your yoga practice, paying particular attention to the breath; learn and practise pranayama (breathing) techniques; make the conscious decision to eat better – cut out or reduce meat, diary, gluten and processed food, eat more fruit and vegetables. Follow the yogic principles of the Yama and Niyama by treating yourself with love and respect, applying self-discipline and finding contentment and you will find the ideal, natural state and weight that you are meant to be.
Join me on 30 Days to Healthy Living and Beyond
I am now coaching up to 5 students a month on the 30 Days with Helen programme.
This month long programme includes:
– 4 x weekly 1:1 yoga classes personalised to you, with a plan for your home-practice (may be online)
– additional weekly individual health and nutrition consultations
– the Arbonne 30 Days to Healthy Living nutrition programme, which includes a full set of the most beneficial nutritional supplements, meal plans and full nutrition support, from a qualified holistic nutritionist.
The yoga sessions will include a full consultation, to develop a sequence to suit you, your body, injuries, misalignments and imbalances, that will work on optimising your personal strength, flexibility and overall wellbeing.
The 30 Days nutrition plan is a cleansing programme, that detoxifies the body by focussing on a plant-based, alkaline diet to boost energy levels and vitality. Combined with daily yoga and meditation, this programme can help you loose weight, get rid of toxins and inflammations, reduce head aches, lethargy and skin complaints and increases nutritional intake to elevate mood and improve sleep! Feel healthy and happy by making simple changes over a month that will set you up for life.
1:1 once a week with additional weekly consultations, £160
30 Day Nutrition Plan, £245
The Yoga and Nutrition Plan together, £325
To give you the individual attention you need places are limited, so please contact me with your interest in being on the programme.
The hips are made up of many intricate muscles, each with their own functions and actions, but working together in harmony, as a community. Well, that is the ideal scenario! The fact is though, many of us are living with muscular or structural imbalance in at least one area of our hips, which will sooner or later manifest itself as pain, injury or dysfunction.
The hips have a lot of work to do! They support all the weight of the torso and upper body, as well as control movement of the legs. Some parts get sat on and lazy, whilst other parts get left to do the hard work.
Let’s have a look at a few key areas that are commonly tight and weak, with a brief overview on how yoga can help. To learn more, come along to the Healthy Hips workshop on 11th June.
Commonly Tight Areas:
Iliopsoas – The psoas and iliacus are two muscles that work closely together in their role as primary hip flexors and stabilisers. They contract as you lift your knee, so over doing this repetitively can create an excess of tension. Even sitting for long periods of time will build tightness here.
What to do: low lunge to relengthen.
Piriformis – A small, deep external hip rotator, that supports and stabilises, amongst other functions. Located in the centre of your bum, if this gets tight it can restrict your range of movement and potentially compress the sciatic nerve (piriformis syndrome), causing nerve pain.
What to do: figure 4 stretch to ease out tension.
Commonly Weak Areas:
Gluteous medius – these muscles stabilise our pelvis from either side and unfortunately can often be weak and tight! If balancing on one leg, whilst keep your hips level, is difficult this could be an indication of weakness.
What to do: side lying lifts, tree pose
(Lower) Gluteous Maximus – Our largest muscles! We all sit too much, which means our poor lower gluteous maximus bum muscle gets bored and lazy, then forgets how to do it’s job when it’s actually required! This means that the upper part of the glut max has to work twice as hard to compensate. So, whilst LGM gets lazy and weak, UGM gets over-worked and tight – not ideal for optimal healthy hip balance and function.
What to do: hip lifts – watch here!
Reserve your place on the Healthy Hips workshop here.**
**Please note, this 3 hour workshop is not suitable for someone with a current injury, a one to one session is recommended instead. Ask for details or if you are unsure.