All posts tagged: exercise

The Importance of Putting Yourself First

I was listening to an interview with Vishen Lakhiani, the CEO of Mindvalley. They do seminars, a month-long retreat in various parts of Europe, and they have a university. Mindvalley is a large company and has grown from acorns, when Vishen had little money. In the interview, he spoke about how he always puts himself first. Before his business, before his career aspirations. He prioritises his exercise sessions, his meditation, his self-care above anything else. He doesn’t have meetings until he’s finished his meditation and he never skips a gym workout for work or business. I find that really interesting – I would call these non-negotiables, and for me, spin once a week, personal training twice a week, a daily meditation, are some of my non-negotiables, and I will not allow anything, no matter what’s going on in this business, to supersede those priorities. As a result, I’m energised, I’m fit, I’m looking good – because that is important in this industry, and more importantly to me is that I’m feeling amazing. And that’s because …

What does an ideal week of exercise look like?

This is a question I get asked a lot, and obviously it varies from person to person, and you need to make it personal. It needs to work for you. You know that old question, what’s the best type of exercise? Well, it’s the one that you can maintain. Consistency is key. Here’s what an ideal week looks like, taking out all the personal nuances of you and I – low intensity exercise, medium intensity exercise, and high intensity exercise: Low is activities like walking. It’s while I’m standing here in front of the camera. It’s while I’m walking around. It’s your basic daily life movement, so you should be doing that on a relatively constant basis seven days a week. Moderate activity three to five times a week. That could be a brisk walk, a light jog, something that just gets your heart a little bit higher, but it’s not high intensity. High intensity exercise two to three times a week. That could just be for two minutes or 10 minutes a day, getting your heart rate …

I feel tired all day and then can’t sleep at night

Do you find that you’re tired all day, you don’t have the energy to get through the day, and then you hit the pillow and you can’t sleep? This is hugely frustrating and very common. What can you do about it? Firstly, let’s talk a bit about the autonomic nervous system, which is a part of the body that controls a lot of our autonomic movements like breathing. There are two branches to the autonomic nervous system, the sympathetic, which is your classic fight, flight, freeze, and your parasympathetic, which is your classic rest and digest. What we want to do as we move towards bedtime is move from sympathetic dominance into parasympathetic dominance so we’re ready for sleep, and the body has had time to wind down. One of the ways that you can do that would be to control the amount of caffeine that you have during the day. Depending on your sensitivity, two cups maximum in the morning is as much caffeine as you should really be taking in. Controlling the amount …

What to do when your energy is low

We all have moments when we don’t feel as energised or inspired as we’d like, and we feel a little disconnected from everything. However, there are many things you can do when your energy is low.   Here are my top five tips. Move As human beings we were designed to move, but many of us simply don’t do enough of that any more. The best way to energise yourself is to move your body. Get all your joints moving. Walking is a fantastic way to do this, or you could use something like a kettle bell; I get up and do 10 kettle bell squats every hour and I might pump the kettle bell to work my biceps too. You can also use it for tricep extensions, there are many different ways to use it for movement. Having something around in the house or in your office to help you get the blood pumping is really good. Walking, standing up regularly if you’re sat down a lot during the day, stretching out the body and …

How to avoid gaining weight in your 40s

We tend to think that gaining weight is something that happens with ageing, but this isn’t the case. It is, however, really important to monitor your body composition as you get older, to avoid putting yourself at risk of things like diabetes and other types of metabolic conditions. Here are four things you can do to avoid gaining weight into your 40s. 1. Monitor your energy balance (calories in versus calories burned from exercise). If you have less energy being expended, then you need to monitor and reduce the amount of energy that’s going into the body. Take a look at your food consumption and ensure that you’re not eating the diet that you were still eating when you were much more active. Also, try to include the following: More daily life movement – This could include taking the stairs not the escalator or walking 10,000 steps a day. Moderate exercise – Combine more daily movement with moderate exercise three to five times a week e.g. a light jog or lots of brisk walking. High intensity exercise …