energisedperformance blog

“The greatest mistake you can make in life is to be continually fearing you will make one.” - Elbert Hubbard, 1856-1915

If you really wanted to achieve your dreams, and live the life that you really want - what would you do?  Get a pen and paper, a mug of hot chocolate (or a glass of wine if it helps!) and contemplate these questions,:

1. Start being You, and living in the moment - who are you when you are being you, and who are you, when you are not being you? It is only when you realise who you want to be, and start to live like that, you can move forwards, right now..!

2. Decide how much your dreams/vision/goals really matter - when you start thinking about them happening how does it make you feel? It is normal to feel a little fearful, yet you should also be excited, happy and alive by making these your reality - if you are not then it is worth questioning why…..are they someone else’s dreams or perhaps they used to be your dream’s but no longer are.  Be really clear on what you want your dreams to be - what it will look, sound and feel like when you have achieved them.

3. Face your Fears and get on with it.… so have a look at the fears - is it a rational fear that if you take a deep breath and just begin to move forwards, doors will open and your potential will have a chance to grow - or is it a fear that is born from a learning that internally you know this is not the right move to make - when you have the courage to face the fear you will realise which this is, allowing yourself to move forwards and begin to achieve your goals right now!

4. Make a step by step progressive plan that makes sense, make yourself accountable and make it excite you!  Create a step by step plan over the next weeks, months and years- commit to it - tell someone so you make yourself accountable and start to make it happen…

* Then share your goals and dreams with us and we will help you make it happen! 

If you would like 1;1 coaching to help you move forwards in 2010 please contact us on 07720 845849. And sign up to the Make your Goal’s Happen in 2010 Workshop on Sun 7th Feb - ONLY a few places left - Mention this Blog and get £7 off the price - bargain! Book http://www.energisedperformance.com/event-detail.php?id=63:

Swim, Bike, Run to a stronger, leaner and fitter body with the BAD tri training camp!

Just think: Winter has been long; Spring should be starting soon with the race season hot on its heels, but it won’t REALLY be warm for another month; Wouldn’t it be fantastic to spend a week training with your fellow triathlon people and with the quality of coaching  - only somewhere warm?  Like Majorca!?

Well you can…

There are still a limited number of places available on this year’s fun filled training camp in Majorca.  The camp runs from March 28 to April 4.  We expect the cost to be around £550 for half board accommodation and flights (if we can make it cheaper we will).  To book your place, please go to the online shop ( www.badtri.org/eshop_home.php ), select ‘training camp space’, and pay your £200 deposit.

Come along; it’ll be great! And Head Coach Kim would highly recommend the Training Camp - Andy Bullock and the coaching team are first class and will look after you really well…

*While Majorca is traditionally warmer than Bristol in late March, the club cannot take responsibility for the weather or the effects of climate change.  If we could, you know we would!

Any questions do post a comment and we will respond to you.. and make sure you sign up for our Mental Strength Workshops coming soon…

Beat your belly as Spring 2010 arrives!  This must be the question I constantly get asked by both men, and women - how can I get rid off/tone up my Belly (and within EP learn to make your belly happy and love it)!

Your belly generally stores fat for a number of reasons which does include you natural shape and genetics, but also the level of sugar you eat, the amount of stress you are under, the level of exercise you do and the amount of sleep you have.

 Aside from aesthetics, it is medically advisable to have a slim waist to avoid the build up of visceral fat, which can lead to blood sugar imbalances, heart disease and many other complications.

 So what can you do…

 Lifestyle Changes:

 * Eat lots of wholesome, low gylcaemic index foods and limit your refined, processed sugars - for more information please do comment and we will get back to you!

* Do eat three meals a day, and two snacks if you feel hungry - eating little and often will prevent you from storing fat  - inlcude a balance of carbs, protein and good fats

* Try to keep the amount of stimulants, alcohol and caffiene to a low level as these can contribute to insulin resistance, and a build up of fat - if you need a boost why not try Green Tea in the morning.

* A balanced level of exercise which helps to reverse the build up of visceral fat and insulin resistance, and lifts you metabolic rate Whilst obviously toning things up and giving you confidence! Exercises and photos to follow in March or come to our Bootcamps!

* Try to manage your stress levels effectively, get good quality sleep and breathe deeply.

 Supplements which can help:

 * Chromuim: helps maintain blood sugar levels and weight loss

* Magnesium and Zinc: essential for proper insulin response levels and management of good blood sugar levels

* B vitamins:stress and high blood sugar depletes B vitamins which gives you energy and helps burn fat so supplementing can help if times are stressful but not used as a long term result

*Alpha Lipoic Acid: power antioxidant to help muscle cells respond to insulin effectively

*Acetyl Carnitine: helps to keep blood sugars stable, and burn far for energy

 * Cinnamon: curbs sweet cravings and stabilises blood sugars

* Liqourice: buffer the neagtive effects of stress on the insulin levels which cause the body to store fat around the belly!

 So there you have it! Some tips and a little bit of advice to help you keep your belly at bay and learn to love it.

For more advice or fitness tips do contact us using the contact form!

On Sunday 7th February, Energised will be holding the Make You Goals Happen in 2010 Workshop.  Run by Head Coach Kim, who is a qualified Master NLP Practitioner, Hypnotherapist and Life Coach, as well as personal trainer and sports therapist, this promises to be an inspiring day that will leave you  feeling more confident and happy in yourself, with an understanding of your limiting behaviour, therefore enabling you to  achieve your goals and beyond!                                                                                                                       The workshop will take place between 10am and 4pm at  the beautiful Chiron Centre in Westbury-on-Trym - the perfect location for making your goals become your reality in 2010!

Book by Sunday 31st Jan for just £41 (which is cheaper than a one hour 1:1 session with us!). To find out more, and reserve your place, please call Kim on 07720 845 849.

Blood sugar problems are a combination of excessive stimulants and stress.  There are two ways to increase your blood sugars; one is to eat more glucose and the other is to increase your levels of stress hormones, adrenaline and cortisol.  To raise the stress hormones there are two ways; consume a stimulant, tea, coffee etc or react stressfully to a situation.  If you understand this it is easy to understand how easy it is to become caught up in a cycle of stress, sugars and stimulants.  Much of the time it will leave you feeling depressed, tired and stressed most of the time.  This happens because you lose control of your blood sugars and each morning wake up with low blood sugars and not enough adrenaline to kick start your energy levels.  You then either start the day with a stimulant or no breakfast which starts the cycle and will have a negative effect on your mood. 

Caffeine makes people feel energised, alert and generally better.  However, it is addictive and the result of caffeine is a response to the withdrawal rather than a positive benefit.  People who drink more than 5 cups of caffeine a day are found to have higher levels of anxiety and depression, as well as lower memory and academic performance, than those who abstain from caffeine (American Journal of Psychiatry – 1,500 people studied). 

Caffeine blocks the receptors for a brain chemical called adenosine, whose function is to stop the release of the motivating neuro transmitters called dopamine and adrenaline.  The more caffeine and stimulants you rely on, the less your body will naturally produce, so you need to rely on more stimulants to keep ‘energised’. 

Caffeine Levels in Products

Coca Cola Normal & Diet                                                 46mg

Red Bull                                                                                80mg

Instant Coffee                                                     105mg

Coffee – latte, cappuccino                                                50mg

Filter Coffee                                                         150mg

Starbucks Grande                                                500mg

Strong Tea                                                            100mg

Green Tea                                                             30mg

Chocolate Cake                                                   30mg

(Patrick Holford pg93- Optimum Nutrition Bible)

Kicking the Habit

If you would like to stay in good long term mental and physical health it is best to stay away from stimulants.  This is much easier said than done if you have been dependant on them for a long period of time. 

Coffee has three stimulants with the strongest being caffeine – the effect is disturbed sleep patterns, headaches and tiredness if an individual does not have it regularly. However, if try to cut down 2 cups a week within a month you should not be reliant on coffee and begin to feel much better.  The same applies for coca cola and red bull, these contain almost as much caffeine and sweetners etc – not good for stable blood sugars. Alternatives to coffee are all herbal teas and some more alternative ones called Caro Extra and Bambu which are thought to replicate the taste of coffee.

A strong mug of tea has as much caffeine as a regular mug of coffee.  It also contains tannin which interferes with the absorption of iron and zinc.  Earl Grey contains an extra stimulant called Bergamot.  The best alternative for tea is Rooibosch and fruit teas.

A small amount of good quality chocolate does no harm, however lots of cheaper chocolate will unsettle your blood sugars and give you a similar reaction to caffeine.  The best way to quit is to have no chocolate at all and try and balance your sugar intake by avoiding any high GI foods.  After two weeks of hard discipline you will no longer crave chocolates at all.

For more advice just contact us or comment below and we will support you.  A good book for advice is :http://astore.amazon.co.uk/energisperfor-21/detail/0749919523

“Have the courage to light the fire within yourself, and have the courage to be everything you know you can be, and would like to be right now….

life is a choice, so choose wisely.”

It is nearly the 1st Feb, one month of 2010 already whizzed by…. so how are you getting on with your goals and New Year’s Resolutions…? I hope you are having the courage to committ to them and make them happen - if you would like some extra support come to our Workshop on Sunday 7th Feb…. discounted prices if you mention this Blog.

So most people wish to get lighter and fitter so we thought we would give you a few of our top tips to help keep you on track and achieve your goals….

* Keep a well being diary writing down what you eat, how you feel, how much sleep you get - then after a few weeks look back and see where you can make the changes. Be really honest with yourself, and you will realise there are areas you can change easily if you are aware.

* Aim to eat little (small portions) and often, with 5 different colours on your plate and a mix of complex carbohydrates, quality protein, good fats and lots of vegetables/fruit.

* Always have breakfast to kick start your metabolism, and try to eat little after 8pm and be in bed by 11pm with TV switched off.

* Try to do at least 20-30mins of daily activity each day - brisk walking is the best and easiest to increase your heart rate, metabolic rate and fat burn.

* Plan three exercise sessions per week - it can be anything from dancing to running, rock climbing to football plus some light weights and core exercises - any questions do let us know.

* Watch your snacks (sugars & crisps) and alcohol intake - these calories can add up really quickly and unstabilise your blood sugars, causing you to eat more and have less energy. Try to snack on vegetables, humous, fruit and yogurts…

* Once you are exercising regularly make sure you mix it up so your body doesn’t get used to it - choose a different exercise class/routine (such as hills or intervals) instead of steady pace and enjoy it!

* Make sure you do one or two weights sessions per week to give you muscle tone, and increase you metabolic rate (and fat burn) at rest - plus you will look leaner, toned and fab for the summer!

* Allow yourself meals and fun time, when you can eat what you like - just be aware of the portion size… and if it does all go a bit over the top for a day it doesnt matter - just get it back in balance and you will be fine…

* Be kind to yourself, have fun and enjoy becoming lighter - focus on what you want, and forget what you do not want…

For more advice, on line coaching, training programmes etc please do contact us or come to you workshop on Sunday 7th Feb (Visit the course and events to book today and save £10 if you mention this Blog) to help make your goals a reality… ! Happy day to you all.

Lucy is a brilliant person and fabulous physio - part of Team Energised Fitness Camp team she is a fine example of choosing to challenge yourself and push your boundaries….!  Head Coach Kim and Lucy used to ride horses together and work in Sussex, now they are Energised  and this is her challenge - please support this lovely lady and her amazing challenge….thank- you

Lucy’s story so far…

So I came along to the ‘feeling fine for 2009’ bootcamp and that’s when it started, the goal setting. The looking forwards, making a plan, committing to it, finding someone to hold me accountable and making it happen! My first challenge was a half marathon, seemingly unachievable for a long time but with great advice and support from Kim, did it!

Well now I’m on with the next goal, the Edale Skyline. This is a fell race in Derbyshire that’s 21 miles long and has 4500ft of ascent. This is a huge leap for me and a massive challenge so, for extra commitment and accountability I’m telling people – you!

Please please please sponsor me for this challenge. I’m running for Help for Heroes I’d really appreciate all your support and it’s for a great charity, a really worthwhile cause. This is my just giving page

http://www.justgiving.com/Lucy-Savage

To set your own goals and Make things Happen come along to our Goal Setting Workshop day on Sunday 7th Feb in Bristol http://www.energisedperformance.com/event-detail.php?id=63  - mention this blog if you book this weekend and it wil ONLY cost you £41 (saving £16!!)- less than a 1;1 session and so much support and advice - you will want to be there… !

 Coming soon - Mental Strength Workshops… London, Edinburgh and Bristol from March 2010!

“Promise me you’ll always remember: You’re braver than you believe, and stronger than you seem, and smarter than you think.” (Christopher Robin to Pooh - A. A. Milne)

I would like to challenge you to take a moment to decide how you would like to look and feel by Summer 2010 ….got it?  Now, have the courage to write down what you want to look and feel like, & how you are going to achieve this - step by step.  Then tell two people who will help support you achieve this, because when you write things down, and tell people you are much more likely to reach your goals and you get the support of others – so I dare you to do it and allow yourself to shine!

Then think outside the box… you can get fitter, lighter, meet new people and have fun in so many ways!  So if the gym is not for you – don’t do it.  Find something you want to try, something that excites you (even if you are nervous..), with like minded people – from dancing to rock climbing, Bootcamp to Race for Life training the options are endless – you just need the courage to take the first step, and turn up at your first session. Most instructors may look really fit but remember, we are passionate about what we do and helping people feel good is our job! So discuss your fears with the trainer and they can support you even more.

Once you have started you will begin to feel more energised and lighter, and by choosing something with others like minded people you will be more committed and motivated to reach your goals and beyond. You may also make some new great friends, and have a lot of fun!

I have many clients who call me and are nervous about coming to their first Bootcamp session and always say afterwards they wish they had come sooner – everyone is really friendly and supportive!  My clients encourage each other, train together between sessions and go out socially – one couple got fit on Bootcamp for their wedding!

The possibilities of becoming fitter and lighter are endless ….Go for it, respect yourself and you will begin to feel good inside and out.

So do join our Ladies Trim and Tone Beginners Bootcamp or Spring Bootcamp starting in March 2010 and really make a change towards being fitter and lighter right now… here is what our clients from the Winter 2009 said about the Bootcamp and our training…

“ Kim – you must be one of the World’s Best motivators, your enthusiasm is infectious – many thanks….” 

“ Thank you once again for everything this term, there are not enough ways to thank you for all your support, motivation, knowledge and care…”

“ Such a wise, wonderful, inspiring, generous individual – her session’s are challenging, and definitely get you fitter and give you more confidence…..”

 The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives. — William James 

What is your fitness goal for 2010?  Do you have a charity challenge in mind?  Whatever it is we can help you acheive your goals - we have trained people to climb mountains, run marathons, climb volcanoes, trek in the jungle, complete triathlons and we have raised over £15K!  Sign up to something today and make a difference to others, and yourself!

So far Team EP are doing the following (may give you some ideas of inspiration….!)

Jan: Slaughterford 9 … http://www.chippenhamharriers.co.uk/organised_races/slaughterford/

Feb: Tough 10… http://www.toughten.co.uk/main.htm

or for a more relaxed interesting day plus 10km race ..http://www.tcrshow.com

March: Bath Half: http://www.runninghigh.co.uk/site.aspx?i=ho0 

Thornbury Aquathon (chilly!)http://www.thornburyrunningclub.co.uk/ 

Sport Relief EP Spinathon & Big Circuit Beasting:http://www.energisedperformance.com/event-detail.php?id=60 

or an inspiring day at www.thevitalityshow.co.uk in London

SPONSOR Team EP Lucy Savage running the Edale Skyline 22mile, 4500ft ascent crazy race for Help the Heroes or join her…! http://www.justgiving.com/Lucy-Savage

April:  Hanham Horror (all in the name..!) http://www.bittonroadrunners.co.uk/events/horror.asp

London Marathon http://www.virginlondonmarathon.com/ - look out for Head Coach Kim’s website for this….!

That should start you off with some ideas and suggestions - let us know what you commit to - have courage and sign up!

New Year’s Resolutions often involve weight loss, becoming lighter and helping yourself to feel better inside and out… so we thought we would give you some interesting food thoughts to help you achieve your goals even more quickly…..

 * Avoid the whites, always go for the brown bread - much more fibre, less sugar and more nutrients for your body..

* If you don’t know what the word is in the ingrediants how can you expect your body to digest and use it easily and effectively? Buy things that you know what it is made with please!

* If the colour of your milk changes with your cereal it probably has too many sugars and not enough good stuff - stick with things like porridge, yoghurts, fruit and eggs!

* Eat slowly and only when you are about a 6-8 out of 10 hungry (10/10 starving and you may over eat - less than 6 no need!) - not because you are actually thirsty or bored.

* Low fat foods often have more sugars, and the same calorific amount so buy ‘real’ food with simple ingrediants just keep your portion sizes small.

For more tips, great recipes and research to support this… .http://www.channel4.com/food/on-tv/my-big-fat-diet-show

* Avoid the middle of a supermarket where all the processed foods are -shop on the edges, or visit your local greengrocer, butchers and bakers for fresh, local food - supporting local business, the environment and your body -good.

* Think what the food you eat will look like once digested to realise that huge amounts  of cheese for example does your internal organs no benefits, never mind you bodyfat percentage - treat your body with respect, and have little cheese - sticking with cottage cheese if you can!

* Your body needs Good Fats to work efficiently and have a good nervous system so learn to love your oily fish, and a few nuts every few days.

* Pack a snack box when you are travelling and a large bottle of water so when you stop at a petrol station you are not tempted by the sugary sweets, and boredom of the journey.

* Have at least 5 different colours on your plate for each meal to get all your nutrients and be able to list at least 20 different foods you eat regularly to keep you immune system boosted.

For more tips and nutritional advice please just post a comment and we will respond and support you with your changes..

And a GOOD new book we would recommend is :http://astore.amazon.co.uk/energisperfor-21/detail/1844007901