Grounding: science and spirituality.

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People freak out when you talk about grounding for fear that it’s a bit hippy or just not scientific! It’s science babe it’s science. The big secret is that Science and Spirituality (and Art) have always been talking about the same thing; one using quantitative analysis to communicate the other using qualitative. (Reality can be ‘measured’ or ‘felt’)

Grounding (putting feet in soil) is soothing, physically, for feet and therefore calming emotionally and mentally, breathing in fresh air and seeing the sky etc people can feel a spiritual/emotional connection with the world.

At the same time the body is an electro-magnetic system. The Earth gives off a -ve charge and when your body has gone through stress, trauma, illness (or you’ve just been an arsehole) it tends to be carrying more free radicals which have a +ve positive charge. These are then neutralised through connecting the two bodies; earth and human. Literally grounding any excess charge.

If you ever find yourself prejudging ANY form of knowledge at all you’re being emotional not rational. 😃

Train Heal Breathe is about researching all forms of free healing!

Delicious Plant based fuel

The journey to becoming vegan has led to me to find the most delicious easily digestible training fuel that also smashes my daily nutrient goals: iron, Vit C, Vit E, Potassium.

And includes key minerals that many food diary aps don’t consider like magnesium, copper, zinc that are fundamental to a healthy nervous system i.e. chilled and balanced with good energy levels✌️.

I’m working hard to help share the knowledge that you have to fuel serious training and although you cut down on processed foods, you actually increase the amount of quality fuel (calories) you eat.

So yeap my recipes have calories! But they are all natural, wholesome, nutrient rich, delicious calories! Check it…

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Ingredients

1 pink grapefruit (skin removed)

1 large organge (skin removed)

70g frozen mango

5g root turmeric

5g root ginger

30g shelled hemp

10g milled chia

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I think I’m an inversion addict…

 

#inversionaddict

I’d seen the hashtag for a long time before I realised! I still saw it as ‘other’, those clever people who can do that stuff. I think, because, I was still focussed on where I needed to go, rather than what I had become. Looking at the photos in this blog, I’m smiling, I’ve achieved some stuff. Stuff I NEVER thought possible at the beginning or even halfway through. I had faith in the process, that training made me feel good in the short term. On that day. (Check out my blog Little by Little for motivation on getting started)

As you grow stronger on the journey you naturally try new moves and often don’t realise they’re impressive until you see someone’s reaction! Check out my instagram… for more. And here’s some of my you tube links:  headstand on beamassisted headstand on beamOlympic Rings.

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My goal was and still is to conquer handstand, by which I mean hold it at will no support and eventually on parallel bars. It’s taken me a long time because I developed headstand strength first, which is more core and neck. And for handstand, despite strong wrists for barwork (pull ups, push ups, dips) and punching, my 90 degree wrist strength needed a lot of work and shoulders loosening.

However once I took a step back and gathered my thoughts I realised, that despite all the work that I have to do on inversions, that I too was a #inversion addict! (about 40% of my instagram shots are me up-side-down lol).

 

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Storytime

It began 9 years ago, it shocks me to say that, feels so recent and so distant at the same time. I’d been working in the office on and off for 10 years (minus 3 years for study). I had dabbled in some dance classes and mini workouts before a long steam but in short I had zero fitness, zero strength and absolutely no core.  At 28 I still looked fine on the outside but I could feel something was wrong on the inside and the rest would soon follow if I didn’t do anything. A looming darkness that something wasn’t right; IBS symptoms, depression, SAD, anxiety and insomnia. I had no idea what the answer was at the time and that training would become my new way of life.

I tried a yoga class at work and realised something profound: I felt like I should be able to do the moves but I couldn’t; it was weird seeing people holding one legged stances and pulling off headstands, I was shocked to the core. What had happened to me? I was really active at school. I didn’t know at this point that you could change your body to be able to do the movement you want (through A LOT of hardwork :)).

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I was a long way off a headstand, in fact 4 years off (training for around 4 hours a day 5 times a week).  Your body knows when it’s not ready and I wasn’t ready. Some people were and I now know why; they had core.

[Piece of advice, when someone tries to tell you you’re lacking confidence because you don’t want to try something, ignore them, your body knows best. It’s moments like these when you get injured. Your body will naturally want to try a new move when it’s ready.]

Inversions are for all levels of ability

Inversions, however, are for everybody of all levels. An inversion at it’s most basic level is standing up on straight legs, bending over and letting your head hang. All the way up to gymnastics bars, olympic rings, flips, headstands, parallel bars…

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no handed ankle weight headstand

Balance mind body and soul

They are an invaluable way of balancing the body system: physically, emotionally, mentally (and spiritually, in brackets because you can ignore it if you wish).

Physically you are putting your heart and lungs above your head. This is calming. It lowers the blood pressure (so any conditions of this nature ask your doctor if it’s ok.)

If you’re feeling mentally stressed it helps clear the mind just by holding your head upside down. If you put your head in the soil you’re ‘grounding’ your body too!

Naturally you feel emotionally calmer from being still, focusing on breathing and lowering your head; extreme emotions like fear and anxiety seem to be balanced by the physical system working against gravity and pumping blood the other way.

 

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How to use an inversion in day to day situations

If you’re in a stressful environment or dealing with a difficult situation I highly recommend taking a minute out to go to quiet spot, empty meeting room, or even the toilet, put your back against the wall and lean over. This will stretch your hamstrings as well. Let your head hang as long as is comfortable, then gently raise, take a few deep breathes once in the up right position before moving. Make a note of how you feel after!

I find submissive poses (like the one below and the one described above where you’re not exerting yourself like in a handstand) help release painful knots in my back and realign my spine after tension.

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Hence my brand logo: my all time favourite go to move in any stressful situation: THE PLOUGH!

Finally an excellent way to cool down.. 

Even for those who have no interest in being upside down, I still recommend it to give the joints a break from the usual angle of force and pressure that you do in your regular training. Much like swimming it gives the lower body joints a break. And it is an excellent way to cool down from a workout.

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Eat your greens!!  And your yellows!

Lately I’ve been eating enough to fuel 10 men 😁 which basically means lots of yellow foods to sustain my training whilst gaining some kilos. Why gain? It’s a common goal when weight training; if you want more strength and muscle tone you need more mass. You also get denser, which is why strength training is now officially recommended for a minimum of twice a week by the Government to avoid osteoporosis. For ladies who want a nice ass you have to eat to fuel the booty ok!

I burn A LOT of calories working outside, dancing all weekend and doing my own training during the week. To give you some perspective I can end up a kilo lighter at the end of a weekend of dancing. And during the week I replace the weight by rehydrating, eating carbs to replenish muscle glycogen, meditating and bringing heart rate/metabolism down and then as soon as I’ve eaten lots of calories (always as healthy and wholesome as possible but definitely not perfect) train again to improve my capacity on the dance floor the following weekend! 💪

I do all round training for dancing: one high intensity heavy weight training session 3hrs, a swim, a run or 2, sprint training, trx/suspension training, barwork, dance training (my own ting), stretch and gymnastics. Then every month or 6 weeks I sleep for a week and do no training other than teaching. Then wake up with a new body. It’s a very exciting journey!

That’s why I eat lots of yellow foods; they’re great! They are FUEL. You can’t do anything without them. Carbohydrates and fat and protein and calories = yellow. But the downside is they tend to be acidic so you have to balance with the raw fruit and veg which is alkali.

Yellow foods are: bread, eggs, cheese, pancakes, porridge, pumpkin and channa roti 😀, pizza, potatoes, falafel wraps, peanut butter on toast.  They can be healthy or they can be unhealthy depending on whether you’re using fresh ingredients at home or eating from a dirty takeout. This is where the effort comes in. I’m def not 100% there yet.

Here’s some wholesome yellow foods:

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pumpkin and channa roti

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scrambled eggs and smoked salmon on toast

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porridge with rice milk, coconut oil and shelled hemp

I haven’t been eating enough greens lately and I need to address the balance quick as flu season takes hold. I couldn’t fuel what I do on greens as there’s not enough calories. So I ordered a delivery from my favourites, the Organic Delivery Company. They’re fruit and veg tastes delicious and has a noticeable difference in quality to supermarket veg. The flavours of real fruits are a delight. I’m now sitting down to eat plate after plate of raw veg, steamed veg, salads, green smoothies etc… and get back on track. (As well as yellow foods!).

HWhy akali? Alkali foods tend to have lots of vitamins and minerals as they are mostly straight from the earth. The less you cook it the more nutritents. I think hot food is important too as warming the body is essential in the cold, just be aware it doesn’t have the same nutritional content.

You feel instantly amazing: clean, detoxed and energised! Gonna train hard tomorrow 😀

Fuel for training and nutritional support given to all client sessions includind food diary analysis if you buy 10.

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This week’s body blast workout

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This was an epic workout. 2.5 hrs of strength training plus swim and steam. Covered all basic elements! Aristotle would be proud. That’s the whole in holistic: strength, cardio, air, earth (gym floor) and WATER. Lifting the body out of gravity and floating about in the pool after compressing it with loads of weights = BALANCE.

Swimming also allows you to see how hard you’ve worked and grounds your energy. Your muscles are on fire after repeatedly going to failure with weight training. Water brings them back down to earth, calms them and helps YOU acknowledge just how tired you are. (I think this can help avoid injury by not overdoing it later on in the day.)
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If swimming isn’t your thing just getting in the sauna, jacuzzi or steam can have a similar grounding effect. Alternate hot (sauna or steam) with a cold shower (breathe through it! 🙂 ) and your skin feels mwah! No words. 

Lungs, heart, stomach: all key bodily organs feel clean too! The best beauty and skin care products are: workout, swim, steam, cold shower and use natural oil on your skin whilst in the steam (olive oil, coconut oil, avocado oil). You won’t need any creams or foundations after and your skin will feel super soft.

Alternating hot and cold is an age old technique, ancient even, for aiding recovery from intense workouts, flushing away toxins and lactic acid. It feels incredibly detoxing to do it. Like it’s cleansing glands and rebalancing the nervous system (emotions too).

In cold season I’d do a workout like this no more than once a week if I’m dancing at the weekends and want to do classes like gymnastics as I need to be able to move lol! This sort of workout changes you, grows muscles, burns fat, challenges your psyche: it’s what’s known as a ‘beasting’ 😄. Body should be aching for days. You have to eat loads of extra protein, carbohydrates, fat and nutrition (as it affects your immune system too). You will be tired and unable to do everything you normally do, so account for it and do sedentary work the following day, even restrict socialising as you will be tired and need to rest.

(I trained on weds, I’m editing this Sunday morning and my body is still tired! Didn’t go out last night because of this workout.)

I went to my max for my energy levels this week. Only done squats every fortnight this summer as I play outside as much as possible. So the weight feels low. Enjoy. (more info on food for training Food Diary – what do YOU need to eat?

Barbell Squats

20kg 25 reps

40kg 20 reps

50kg 12 …

60kg 10 reps 4 sets

70kg 7 reps 2 sets

60kg 10 reps

50kg 10 reps (140)

Cardio

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10 min fast run 

Olympic Rings play around, leg raises upside down, turning body as repsetc

Chest press 

20kg 25 reps

30kg 10 reps 

35kg 5 …

30kg 10

20kg 15

Leg press (kinda lying down)

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40kg 20 reps 2 sets

80kg 10 reps 2 sets

90kg 5 reps 2 sets

100kg 5

Adductor 

40kg 10 reps 3 sets

Abductor 

40kg 10 reps 

60kg 10 reps 3 sets  

Deadlift 

25kg 10 reps 2 sets

40kg 5 reps 4 sets 

Rings play around 

Cycle 

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2.6km 8 mins. Go in at highest level possible around 44 RPM (yes slow and deep!) as I warm up I push the level to the max (on the ….. bikes) then cool off when I can’t take it anymore. 

Big Machines

Shoulder press 

40kg 5 reps 3 sets 

Low row 

40kg 10 reps 3 sets 

Abs 

Weighted twist 10kg 20 

Crunches 100 10 slow 10 fast

Weighted twist 10

V sit 20

Sit up 25

Leg raise 25 (100)

Splits 

1.5 min each side 

Weighted twist 10

Crunches 50

Straddle split 45 sec 

V sit 20

Sit up 10

50 crunches 

Weighted sit up

Bits and bobs

Handstand 1 min

No handed headstand against wall 2 min

Handstand half press up.

2.5 hours

 

 

 

Food Diary – what do YOU need to eat?

Discipline to train and discipline to eat: as you develop a discipline for training you need to develop, in tandem, a discipline for eating healthy too. Exercise amplifies whatever good or bad food habits you have because you’re consuming more fuel (even if your goal is fat loss you still need to eat more – another topic).

What does healthy mean? What is healthy for one might not be healthy for another. You have to be clear about goals, weaknesses, types of training and how your digestive system works; what sorts of fuel work best for you, do you train on empty, eat before bed? We’re all very different and this journey is about becoming an expert on what foods work best for you. It might mean behaving differently from the crowd who can project their eating habits onto you, display shock, even arrogance at the way you eat and knock your confidence. This is a test of resolve and self belief: in becoming fit and strong you develop a stronger mind too; you can’t have one without the other.

What is your fuel? Some people thrive off fats as fuel, some carbs, certain training programmes require more protein, others less, some are looking to increase calorie intake or protein, others a calorie restricted diet that still provides adequate energy for exercise. Your fuel can also change depending on hormones, recent exercise history, stress, medical problems (life basically).

A trainer can help identify which foods are typically recommended for which training plans. If you don’t have an expert to hand then research. Never before has so much information been so easily available. We’re walking around with libraries in our pockets. Use it. Google it. Don’t be afraid to look at science research papers; read the abstract or conclusion. Always challenge authority, even the scientists (which is what science was in160316 glum2itially all about), always research whatever info you’ve been told, never take anyone’s word for it EVER because we are all different systems and scientific knowledge is fluid; it will change. Your body is your responsibility.

Process of elimination: you will make many mistakes before you learn what your body thrives off. As in business the mistakes are the most valuable lessons. To find out what doesn’t work is the journey of life! (Amen). The more experienced you are the quicker you learn from mistakes and adapt. Ponder but don’t dwell and never ever think it’s easier for anyone else.

Step 1 – Food diary

  • IMG_3221.JPGFood diaries are the first step to working all this out by looking at what you actually eaas opposed to what you think you eat. Write down everything you nibble, graze, sniff, guzzle, drink and it’s not just about meals, even if you eat one chip of your kid’s dinner, write it down. Everything.
  • Also write down any exercise you do and all activity like walking, DIY, domestic chores and shopping (this is considered light exercise).
  • At the end of 3 days or longer, write down your thoughts and feelings when reading it back. Is it what you expect? Are you a secret eater!? Are you ready to face this?
  • Don’t judge! Acknowledge and accept. 
  • Write down your goals (e.g include more greens, less sugar, min protein requirements [Protein] avoid over eating).

Step 2 – Take time to think

160316 cartoonThis is what people mean when they say ‘manifest your desires’; before you achieve something you need to concentrate on it. Have a sit down or lie down and think about your goals, what you’ve eaten in your diary, how you feel about it, any old demons? Are you ready to release them? (you might not be!) do you feel strong emotions like shame or guilt regarding food?

Write it down. You’ve just come a step closer to dealing with some stuff.

Think about healthy food that makes your mouth water, what would you really like to try this week, your gut knows what it wants/needs and will attempt to direct you to the foods that contain those nutrients but doesn’t always get heard.

If you have any junk food cravings like burgers & chips, chinese or kebab then try and recreate a home cook healthy version that will hit the spot as opposed to denying it. Junk food is often based on a healthy original version the difference is effort your effort! Also on a serious note you might need fat, salt, calories, protein and that’s ok simply look for ways to fill those needs using quality whole foods. We’ve moved on from ‘diet’ mentality as it’s not effective or healthy.

For example butchers beef can be much cheaper than supermarket meat and you can check the source of meat, give money to a local business and have good quality free range meat burgers. Instead of chips boil potatoes and grill with a little oil, add loads of salad. Or, you could decide in advance the healthiest alternative; lots of healthy kebabs for example; grilled chicken & salad wrap, houmus & salad wrap.

If you like sweet things google sugar alternative cakes and try out a new sweet treat without sugar and healthy alternatives. If it falls apart keep trying. Don’t deny yourself foods but be creative in getting the hit you like with nutritional ingrediants. Get involved.

Step 3: plan meals and snacks

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Preparing meals and snacks takes time. Most likely your calendar is already at its max so you have to make sacrifices; lose one social occasion a week or one activity in order to have time to prepare food and freeze it.

It’s tedious but you gotta do it. Include all the food types: carbohydrates (low GI, google it if you don’t know it’s important), protein, fat, fibre and the best bit GREENS (vitamins & minerals). Then think about snacks. What is easy to prepare to take with you to work or when going out? Can you freeze it and make lots? Based on your goals your snack will vary wildly!

Step 4: plan shopping

160316 delivery cartoonOn the same day plan through your shopping, food diary in one hand, shopping list in the other. This is a good time to book a delivery; straight after looking through your diary and analysing your emotions regarding the foods you eat. Organic delivery companies that use local producers are healthy on many levels (another blog topic). Generally deliveries allow you to be in control of what you’re buying in the comfort of your own home as opposed to being hungry after work, rushing about with lots on your mind and lots of promotional material steering you off your path.

You might have to dedicate a day or a half day to do this. Sacrifices are worth it when you’re parading your abs around the park this summer :). Fitness is democratic every effort you put in pays and equally any pretence will be revealed! Good luck!

 

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Animals

  
You know when you take a moment with an animal that they are feeling, sentient, intelligent creatures. Stood here for a good 10 mins, acknowledging each other, contemplating. Beautiful and gentle. 

Pushing each day to eat less animal protein and move towards vegan. Hopefully 2016 I can smash this. 

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Protein

  
The key to training is fuel. It goes against the notion of ‘dieting’. At first it can seem confusing. Stuck in the 80s or even 90s: to lose weight = eat less calories/food. 

A look of fear passes over their eyes. You’re going to make me eat more?! Then resistance, defiance even. If someone starts training, regularly, twice a week, from zero activity, the body is in shock. It needs sleep and quality fuel to adapt (and lots of stretching and Epsom Salt baths). You need the quality fuel to train so you can become fitter (more efficient heart and lungs), grow new muscles and gradually burn excess fat as your body becomes a leaner meaner machine.

But you can’t train on empty! The idea that you can simply burn the fat you have on your body and eat the same amount of food is a ‘diet’ mentality. Which is phasing out. Training for fitness, strength and health means eating seriously and employing long term changes not rapidly reducing calorie intake then increasing again after the ‘diet’ period has finished.

Protein intake must be increased to replenish and recover the muscles after training. This is critical. You work your muscles when you train: they tear and over the following 48 hrs are in recovery. The pain you experience after training is the process of your muscles rebuilding and growing and creating a more ‘toned’ body. 

The amount you increase by is personal and you must become your own body expert as you start to take your physical person seriously. Listen to all experts but always take advice with a ‘pinch of salt’, be aware of your own quirks, integrate expert knowledge with your own understanding of your body. Experts are experts in a topic but you should be an expert on your own body. Someone you’ve never met before but is a trained professional is going to give the best knowledge they have in their area of expertise but you can’t expect them to know the details of your body. That’s where you begin to take responsibility.

Official advice is 19-50 yrs 55g and over 50 yrs is 53g protein per day, see Gov guidelines on nutrient intake.

Vegan and vegetarian advice is similar with 50-60g per day. In the fitness and strength training world advice differs dramatically from this. Protein requirements depend upon your body weight and the amount of training you do (more body = more muscle = more protein and more training = more protein):

Sedentary body weight in kg = grams of protein.

Medium intensity/cardio workout; body weight in kg x 1.5 = grams of protein

High intensity/strength training; body weight in kg x (2, 2.5 or 3) = grams of protein. Depending on which fitness or muscles experts you talk to.

This is where the journey of becoming fit doesn’t just change your body but your mind as well. You start to learn through trial and error what your body needs. How much extra protein you need when you train and also find out how much you need when you’re sedentary. This is the key to maintaining a healthy weight or rather a healthy tone and body fat.

I have to eat A LOT of protein and no matter how much endurance cardio I do I still can’t eat refined sugar or flour without it affecting me negatively (internally in my digestive system and superficially with fat immediately going on my stomach!) Carbohydrate intake has to increase too which is a whole other topic for another blog.

Vegetarians and vegans have to adjust their protein too and there’s plenty of options available. Because meat has such a high protein content it’s easier for meat eaters to meet the extra protein requirements from training. 

Both meat eaters and veggies have to be scientific about their food intake and the best way to start is by keeping a food diary 3-5 days and calculate how much protein you’re eating at the moment. Then compare to your weight in kilos and note down any activity. Don’t change anything. From here you will have your foundation protein intake. You’ll be able to see if you’re eating above or below the basic requirements and whether that works for you.

For example person A weighs 70kg, on a sedentary day they require 70g of protein. When they train to medium intensity and do cardio like running or cycling or swimming they might require 1.5 x 70 (body weight in kg) = 105g of protein. If they do a weights session they might need 2 x 70 (body weight in kg) = 140g of protein.

The latest thoughts on nutrition and weight loss are more focused on satiety (how full you are) than calories. Protein fills you up. So when your body reacts to training and especially the first month or so into training you get a deep dark hunger. This is likely to be a protein craving and your body is crying to be refuelled so it can rebuild and grow muscle. If you don’t increase your protein intake you can end up eating the ‘wrong’ foods like sugar and other refined carbs that won’t feed your muscles but further increase body fat.

Another point to bear in mind is there’s evidence to show that too much protein in a sedentary lifestyle could be damaging to health yet also when your ill sometimes your body requires more protein to recover. Complicated isn’t it! Little by little you can work out what works for you. 

Protein shake recipe: almond milk, banana, (organic) peanut butter, (cold extracted Pulsin brand) whey protein. Blend together between 30-40g protein.

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Food

   

So much information out there, science meets medicine meets food companies and profit. Public Understanding of Science is the official name i.e. what science research papers conclude vs what the public understands. What lies in between the two? Newspapers, tabloids, New Scientist, Facebook articles, gossip, TV, self-declared fitness and nutrition gurus/personal trainers (!) and general food fashion and trends. 

Even if you’re a qualified dietician or nutritionist, research into nutrition, health and weight loss is fast and furious and therefore difficult to keep abreast of. You have to personally dig into papers and compare to government advice; research on the net, look at the official, look at the unofficial, then relate to your body and quirks. Yep you have to be your own expert.

When it comes to food the most natural form and the least amount of time from Earth to mouth will provide you with the most nutrition and fuel (frozen foods freeze time in a sense). The colours of fruit and veg have a tantalising effect on our minds.  Alluring. This is a healthy food mind connection and something you can trust. A deep instinct to replenish vitamins and minerals in the body through contrasting and vivid colours.

There are no short cuts in the fitness game. You have to buy the food, prepare the food and eat the food then… You can train. And of course you can’t forget the importance of positive intent when cooking!

Food deliveries can help http://www.organicdeliverycompany.co.uk 

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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.

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