Take care in the sun! Winter bodies seeing sun for the first time..

Please. I mean it. It’s nearly midsummer and our skin has barely been in touch with the air for 6 months let alone the sun (unless you’ve been on holiday lately). It’s particularly dangerous this year because this fresh wind is clearing the pollution in London and we’re getting south of France style powerful sun.

Make the most of it, get out into your local green space, enjoy the trees, the people, the atmosphere of warmth, don’t hide inside (!). But pay attention because we are jumping from one season to another, 20 degrees within 2 weeks!

Behaviourally (wearing different clothes, carrying sun cream/glasses with us, water) and biologically (skin not conditioned to sunlight, hydration levels not adapted to change in temp, mineral salt loss increases through sweating) we are not adapted to the change in season. Arguably this is the most vulnerable time of the year for the human body, going from cool to hot

Overwhelmed by the excitement of hot sun for the first time we easily mess up and get burnt, dehydrated, heat stroke or even worse sun stroke. But at the same time we need Vit D desperately! So many illnesses are related to vit D deficiencies and it’s a natural anti-depressant too.

I love the sun but I respect the sun too. I try to sunbathe in the shade at this time of the year, wear suncream if skin is in direct sun or cover up, only sunbath in direct sun in the early morning or evening and use a timer. We all make mistakes and get caught short but the aim of this blog is help avoid it.

As we go through the season you are more conscious of what you can handle (my legs rarely burn but upper body is more sensitive to light) and the sun becomes weaker too so it’s easier to manage. It’s this time of the year that we have to be vigilant!

Edit
Respect Mother Nature and take care! Here’s some tips on how to take responsibility for your body in the change in season from spring to summer:
(This is directed at UK or anyone going from 6 months of no sun to sun)

1) Don’t drink alcohol in direct sun. If you can’t handle heat drink be even more careful (and ideally don’t drink!!
2) Know your skin!!! Humans have brains so we must use them! Every single person has slightly different skin to the other. Amazing isn’t it. So it’s your responsibility to not get burnt. 10 mins sunbathing could burn one person and barely touch another. If you haven’t had sun on your skin for 6 months be aware this weekend.

3) Don’t do any training in direct sunlight, only early morning or evening or under shade, if you can’t handle heat you shouldn’t train between 12-4pm. Drink extra fluids throughout the day and bring extra to any workouts. Be careful not to overdrink whilst training too thought!

4) Use a timer if you’re sun bathing, be aware of the strength of sun: its at it’s strongest a month before and after midsummer (Saturday 24 June) May to Aug.

Sunbathing under a tree is nice. But remember the sun moves so set a timer.

2pm is Very strong

1pm and 3pm strong

12pm and 4 pm still strong!

5) Don’t fall asleep in sun!!!

6) Wear sun cream if in direct sunlight! There’s organic sun creams if you don’t like chems. Or the mottled shade of trees (gets you a nice light tan!) or long sleeve light thin clothing. Loosely woven cloths will allow vit d in whilst protecting you.
7) Think about what’s on show when walking about, every minute counts. If your arms and chest are out then you must use some sun cream or cover up (because your mind will be on other things).
8) Take water with you everywhere! You be ver know when you might need it, there’s pollen and really hot transport to contend with. Ideally have a little fresh lemon or lime, some fruit juice in the water to rehydrate most efficiently. Watermelon is ideal rehydration ratios of water to sugar for training too.
9) Take a hat with you everywhere to protect the heat of the sun from your head.

http://www.nhs.uk/news/2016/02February/Pages/NICE-issue-new-guidelines-on-sun-exposure-warn-tanning-is-unsafe.aspx

Later on in the year the sun is less strong (further away from mid summer) and our skin is more conditioned from summer and behaviourally we are used to wearing protection and considering it.

Have a great bank holiday weekend everyone! It’s usually raining so enjoy and take care.

Little by Little…. advice on how to start out training

My motto to achieving progress is ‘little by little’ ; faith in action no matter how small it is.

However unfit you feel, you can make progress. Dream BIG but don’t let the magnitude of the dream crush you! You just have to break it down into what is manageable for you to do in your current state; physically, emotionally, practically.

The parts of you that stop you working towards a goal are your demons. They are there for a reason! You need to face them, accept them as part of you and hopefully find a way of moving on from them and I guess maturing as a person. They won’t go away until you do.

This does require you to know yourself a bit, but don’t worry! You get to know yourself by trying this process out. The art to training is picking yourself up again when you lose the pace. This happens to people of all levels of fitness and experience. The demons can come back! You think you’ve lost it, everyone else is fitter, you’ve not trained hard enough, it’s all over arrrgghh!

Ok so for example take someone who hasn’t really trained before as an adult feels totally bewildered by exercise and fit people but dreams of having a super fit hot bod! The answer is: it’s all possible. The method is:

Little by little: do one thing each day that’s more than what you did before. No matter how little it is. If it’s more it WILL add up.

This person could try:

1) 10 half press ups a day.

2) or, go outside first thing in the morning and walk/jog for 10 mins.

3) or just take 5 minutes to be still, in a comfortable seated pose or lying down and be aware of your body. Allow your ‘mind’, identity, consciousness to connect with your physicality; muscles, bones, blood, breathing. And that’s it!

Even not managing to do this everyday but just aiming to do it and managing 3 times a week or if you’re lucky 5 (!) will make a difference. If you can focus on the process and allow the goal to be present but not overwhelming, to excite you but not crush you and to fuel the activity but not prevent it, you will begin to see results.

At the heart of this philosophy is patience. It might just be that the process is the point not the product em (or goal). The rhythm of the routine has to take over and for a moment become the product itself; you feel good after doing it, so you begin to do it because you feel good, then all of a sudden you forget about the big goal of hot tight bod and just enjoy doing it, being it!

In doing so you change just a little as a person/personality, your body changes in reflection, your cardio vascular organs begin to work just a little harder, become a little more efficient, your heart and lungs will grow a little too and you feel a little bit better about everything. Then you notice a result (maybe you lose an inch around the waist!) Just a little result. And once you have your hard ‘little’ fact it’s easier to convince yourself to carry on. You’ve got evidence now!

When you reach this stage you’ve grown enough physically and emotionally so that you’re naturally ready for the next stage. A bigger workout!

The beauty of this is you begin to really understand yourself. Inside your gut you know when you’re ready for something. There’s lots of outside social pressures that make you feel wrong for taking your time to do something. No. When it comes to exercise and physical growth you’re allowed to develop in your own time. Build a firm foundation of confidence physically and emotionally.

Your 10 half press ups a day may feel like nothing in comparison to what you think other people are doing. If it’s more than YOU were doing before then it will make a difference to YOU. And when you’ve become at ONE with that routine, you will feel ready to try something more, maybe add 20 crunches a few weeks later or months! Who cares. It’s ok.

http://www.ionapt.wix.com/personaltraining

http://www.facebook.com/trainhealbreathe