Wellness Determination and a Great Result

On the day when experts are saying that current exercise recommendations are 'unrealistic for most', I received a great note from a lady who attended a programme we worked on a couple of years ago:

'Back in the old days when I was a participant, fresh from having a baby, you may recall me mentioning I couldn’t run 100m and wanted to work on that.  

WELL, while it took longer than I had hoped, thanks to the joys of an overfull workday, I DID run my first 10K this past weekend at the Standard Chartered marathon in Dubai.  Slow as hell but hey, I have a time to beat now J'

Brilliant.  It just goes to show that with a clear goal and a bit of determination, great things are possible.  Take a moment today to check that your wellness goals are specific, exciting and framed with a deadline.  Plan what you will do this week to move closer to your goals and you'll be amazed at what you can achieve.

Good luck.

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More Wellness Changes Paying Dividends in 2014

Earlier this week we shared some simple lifestyle changes that a few of our workshop participants had implemented over recent weeks and already benefited from hugely in 2014.  

A number of you said that you found the information useful as a top-up to your New Year motivation so here are some more success stories from individuals who decided in early December to give a higher priority to their health and wellbeing.

'I have made several small steps that have helped me massively.  I wake up 15 minutes earlier to give me time for a good breakfast and I began taking 5 smaller meals and snacks through the day.  I've increased my fruit intake, added nuts to my routine and am much better at staying hydrated.  I still ride my bike to work and have added some swimming to my weekly routine.  I no longer allow my phone into the bedroom which helps me unwind more easily at the end of the day and I sleep better.'

'Unbelievably I've lost 3.5kg since Christmas.  I feel much better.  I joined a gym and have been 2-3 times each week.  I'm drinking more water and less coffee and have slept at least 7 hours every night.'

'Eating more regular, smaller meals has given me steady energy levels leading to better concentration and more sustainable effectiveness at work and home.  I stay hydrated, have reduced my sugar intake, I'm using an App to count my daily steps and I'm getting back into running as part of my exercise routine.'

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10 Commandments for New Runners

In the February edition of Men's Running Magazine we outline 10 things that are essential for both new and experienced runners.

Keep these guidelines in mind throughout your running career and you'll always be on track for success.

You can read the full article by clicking the pages below to explore:

1. It's a marathon not a sprint
2. Learn to listen to your body
3. Develop a support team
4. Variety is the spice of running
5. It's not just about the running
6. Challenge yourself
7. Train with a partner or join a club
8. Regularity if everything
9. Running makes the world a brighter place
10. The right kit is essential

There's also a 4-week plan to help you get set up for your first 5K.

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Walk or Run Your Way to Lower Blood Pressure & Cholesterol Levels

For all runners and walkers here are a couple of notes from Women's Running Magazine that should help keep you motivated, along with a feature I wrote for the magazine for all those looking to make the step up from intermittent running to full run workouts.

Running up that hill - it's worth it after all
A recent study in the International Journal of Sports Physiology Performance showed that a training schedule incorporating fast uphill intervals led to a 2% improvement in 5K times after just 6-weeks.

Walking great, run to save time
A new study suggests that running is about twice as good for your heart as walking.  US researchers analysed 33,060 runners in the National Runners' Health Study and 15,045 walkers in the National Walkers' Health Study and found both forms of exercise resulted in similar reductions in risk for high blood pressure, high cholesterol, diabetes and, possibly, coronary heart disease.  Assessing energy expenditure by distance, not by time, they concluded that a 60-minute, moderate-intensity walk had the same benefits as a 30-minute run.

Making the move from walk/run to non-stop running
Make a plan and take your time.  Here's how best to do it.

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