Mindful Week – 10mins to yourself 28/1/18



Weekly program. All classes follow the CrossFit method. Friday as a named workout where we can test our fitness and compare to before if it’s a repeat workout. Saturdays are normally partner or team workouts and are super fun!! This week our mobility day is Tuesday.


Mindful week – Am I eating myself to a bad head space? 27/1/18

Fight the funk with food!! Lets look at how what we stick in our gob can affect our mood.

  1. Balance blood sugar. Blood sugar regulation is the process the body uses to maintain healthy glucose levels using the hormones insulin and glucagon. Dygleciemia is a state of chronically dysregulated blood sugar, and is often the result of inadequate physical activity, irregular eating patterns, skipping meals, and imbalanced meals. Check out below for the symptoms of this. How to manage this is by eating regular meals ie eat when you’re a 6/7 out of 10 hungry not a 10/10 hangry. Eating healthy proteins and fats at EVERY MEAL. Choosing complex carbohydrate, refined sugars are out, real food is in. Exercise to maintain good hormonal response to food.
  2. The enemy of a Good mood. In order to support great mental health, the body must have adequate materials to build healthy neurotransmitter and hormone levels. You’ll want to minimize foods that either deplete these “building blocks” or prevent them from being utilized in your brain and body. Cutting out caffeine like coffee and energy drinks, refined sugars and artificial sweeteners like bakery goods and flavoured drinks, unhealthy fats like margarine and seed oil and allergens like gluten and dairy.
  3. The friend of a Good mood. All the hormones, brain chemicals, and other mechanisms that create healthy moods in the body are made from materials that we need to obtain from food. In order to maintain the best mental health possible, you must be willing to leave behind low calorie diets to nourish your brain and body. Julia Ross says it best in The Mood Cure; “Dieting, fasting, restricting- all have indelible effects on your brain. There is no such thing as a “successful” low-calorie diet: dieting starves and literally shrinks your brain.” Maintaining protein, vegetables (anti-inflammatories), omega-3 rich fats in each meal while making sure to EAT ENOUGH will all help get us where we should be.

Dygleciemia Symptoms:

  • Mood swings
  • Fatigue
  • Unstable energy/energy crashes
  • Sugar/carb cravings
  • Insulin resistance/metabolic syndrome
  • Weight gain or inability to lose weight
  • Type 2 Diabetes
  • Imbalance of other hormones
  • Inflammation in the brain and body



Mindful week – Is it time to quit? 26/1/18

Churchill has a great quote of ‘Success consists of going from failure to failure without loss of enthusiasm’. I’m not going to lie, my enthusiasm for something falls dramatically after a series of failures. Whether I keep going will depending on my conviction for the end goal.

Here’s an interesting story to think about today. Meet bob, bob is an archaeologist currently digging to find some viking treasure. Bob is digging and digging until he’s tired and can’t dig any more so he gives up. Little does Bob know he was only an inch away from the gold!

I’d hate to stop something having come so close to success, the trouble is we just don’t often know when or where that is. Apply this thought process to your life, when do you decide to give up on a diet, a relationship, brushing your teeth, a workout routine or a project around your house? Does the time differ for any of them? If so why?

Is there something in your life that you need to keep digging for?



Mindful week – can 1 small change really fix your diet?! 25/1/18

How do you eat an elephant…piece by piece.

I’m going to use ‘diet’ today as an example, what I mean by this is what you eat, not some named diet like keto, or weight watchers or any of that other rubbish. Trying to change how you fundamentally eat is a big job, BIG JOB. There’s a super simple way to do this which guarantees some level of success rather than landing back where you started. Change 1 thing at a time. Lets say for example you wanted to eat some protein for breakfast. Do not try to change your dinner or lunch or anything more that eating a protein for breakfast. Until you are successful at that why complicate it and try to add in more habits?! It’s a mind game, if you succeed in your goal then you’re ready to succeed in another.



Mindful week – I want you to do this as badly as you can 24/1/18

Perfection stops action. Do you ever go to start something but then pause incase you do it wrong?!

One of the things I’ve been working on recently is just doing something regardless of how bad I am at it knowing that consistency over time will breed success. I used to spend  HOURS editing a video so that I wouldn’t look stupid doing it, you know what…I still looked stupid. Now I record it once and if I really mess up I’ll do it again but it’s becoming one take more and more. This didn’t happen over night and started out reducing the time I was allowed to edit for in order to be more ruthless. If I said to myself ‘you can only record that video if you nail it first time’ then I’d be doomed to failure.

This applies to many things in life and is essentially what ‘choking’ is, you might have heard this in sport that someone is great in training but crumble under the pressure of competition. It’s almost guaranteed that in training they’re under no pressure at all to perform so when the pressure arrives they’re stuck, where if they introduced pressure to their training they’d be sweet.

My final example is summarised like this, alter your expectation and live off your success. I challenge you to write a 365 page book, go. No way, it’s not going to happen, but if I asked you to write one page a day then in the space of a year we’d have a book!

Stop looking at the big perfect picture. We’re supposed to be bad at things!! Just start and if anything purposely be bad at it, the only way then is up.



Mindful week – is there a better way to worry 23/1/18

There’s some interesting research out there to say that worrying in words reduces anxiety in the short-term (which reinforces it), but it maintains or even exacerbates anxiety over time. It’s in fact better to worry in images.

Let’s say that you are afraid of drowning. If you visualized yourself drowning, you would likely experience symptoms of anxiety. If these negative thoughts continued, your symptoms would continue. However, the negative reaction itself would make it less likely that you’d think about it again. If instead you think in words you might have abstract thoughts like “what would it be like to drown” or “if I drown what will happen to my family” that are likely to cause negative thoughts to continue over time.

Worrying in words can reduce anxiety temporarily, however they will maintain or worsen anxiety over time. So even though it might be painful in the short-term, try worrying in images. It should allow you to overcome the negative thought more quickly and live with less anxiety!