Need a kick up the backside? Read this and you will be super motivated to exercise! Are you crawling into the New Year because Christmas was so hectic?
You are not alone. Over eating and indulging can inevitably leave you sluggish and feeling generally rubbish about yourself. Perhaps you gained some additional weight which can have a catch 22 effect – you feel bad for gaining the extra weight, perhaps feel self conscious exercising or maybe you are struggling with motivation to get back into the groove and as a result eat more… and so the vicious circle swirls on.
1. Be happier!
Exercise is the perfect tonic for depression and helps mental illnesses. Not only does it release endorphins but movement has both a physiologically beneficial effect and psychological. Making you feel more positive about where you are at present and what you may have to cope with.
2. Train smarter
You don’t have to go crazy. As little as 10 minutes of moderate to vigorous activity on an exercise bike showed immediate improvements of health in adults by 14%.
3. Blood Glucose
High intensity intervals like a tabata consists of 20 seconds of hard exercise followed by a 10 second recovery, repeated 8 times for a total of 4 minutes only is highly effective. It not only elicits improvements in fitness and exercise capacity but reduces the parameters of oxidative stress and inflammation scores of triglycerides (which is sugar in the bloodstream). This is therefore excellent for people struggling with blood glucose issues.
4. Memory and thinking
Do you want to improve your memory and thinking? If you run immediately after memorising information you are much more likely to retain it. This is a great trick when trying to get to grips with Spanish or if your studying material for a course.
Have a problem to ponder or do you have too much chatter in your head? Then, take yourself for a walk – notice how much better you feel afterwards and how much clearer you are able to think. You will feel so much more focused. You might even become an ideas machine!
5. Cognitive improvement
Moderate exercise improves cognitive impairment and autoimmune diseases like Parkinson’s. New guidelines for medical practitioners recommend that patients exercise twice a week to allow beneficial effects and cognitive improvements in memory and thinking. The studies showed that exercise both reduced tremors in patients and slowed the progression of their symptoms.
6. Beneficial effects on digestion and gut biome.
Not only can a brisk walk after eating help prevent the body storing body fat from the food you ingested it can also have a beneficial effect on your gut biome. Gut biome is the dinner party banter that has replaced discussions about paleo foods!
Your gut biome effects everything in your body – not only from the way you digest , utilise and excrete foods but also benefits to your brain and the way that you may think. Certainly care of your gut biome is not to be underestimated.
People who partook in aerobic exercise routines ( including walking ) increased levels of butyrate which reduces inflammation in the body.
7. Protect your chromosomes
Exercise increases the length of your telomeres. Telomeres in short protect your chromosomes / DNA from being damaged so help prevent aging. Telomeres will usually get shorter as we age – when the cells get too short they can no longer reproduce.
8. Stay young
Out of the total volunteers who participated in an aerobic exercise test, the young participants saw nearly a 50% increase in mitochondria while the OLDER saw nearly a 70% increase!
Mitochondria is where our energy is stored so the greater your mitochondria, the more likely you are to leap out of bed, perform well in sports or simply feel great. Mitochondria again is related to youth in normal individuals.
9. Better brain
Physical fitness increased grey matter in the brain. This is linked to academia, learning and intelligence so whether young or old this is beneficial to you.
10. Find your car
Physical exercise prevents the brain from shrinking and therefore the usual hippocampus damage as a result of ageing. The hippocampus controls memory and spatial awareness. So if you are fed up losing your car in the carpark, it is time to hit the treadmill!
In a short space of time your body composition will start to change. You will be fat burning, eliminating toxins and feeling really good about how you look.
12. Professional Success
Working out increases motivation, positivity, ambition and drive. Actually, it also has a positive effect on people wanting to help out and assist other people. Not only that, it enhances teamwork and makes you feel a part of something.
“When will exercise and nutrition be prescribed by doctors to treat symptoms for the depressed, obese, those with autoimmune diseases, diabetes, alzheimer’s, ageing populations, children, ADD, hyperactivity and many other health care problems instead of or at least as a first base or additional therapy to pharmaceutical drugs?” – Katie
If you need any help or motivation getting started this year – regardless of where you are at the moment please reach out to me. I have worked with all populations in my 11 plus years on the island, from the over 70´s to children under 10 years old. I train people people who have never exercised before to experienced athletes. Come to me, injured or healthy. Just start with the desire to move your body and live the best version of life possible.
TEAM BUILDING EXCURSIONS IN THE OUTDOORS
Alongside training and nutrition, using DNA technology to customise your plan, Katie also organises team activities to get you out there in nature. It is crucial for everyone to feel part of something and disconnect from what can sometimes be oppressive work or life situations.
Feel the difference. Feel amazing and get back to a better more fitter body in 2018.
About the author
Katie has a lifetime worth of experience in health and wellness and has worked globally including LA, Vancouver and Seattle. She not only focuses on nutrition and exercise but also blood work, over-all health analysis. Add to that, heart rate variability, sleeping, oxygen therapy/ altitude training, papimi and other treatments. She has a whole host of tools to ensure a 360’ approach to having you feeling the best you can.