September is here! Are you ready?

September is here! Are you ready?

As daunting as it may sound, some may welcome the safe boundaries of getting back to a routine. It's nice to sleep in, to go on holiday, have evenings out and BBQ's - but even that relaxed way of life can become tiring after a while, even boring. We begin to long for the routine again. To get our life organised and things we've neglected back on track.

September is a great time to do that. The sun is still shining and we've not entered dark days yet although they are soon coming! 

As a coach I often hear of four main areas that people want to work on to get themselves back on track. They are:

Fitness
Finances
Work
Relationships - not necessarily in that order!

It seems that when each of these areas is ticking along nicely we are content. 

The problem however, is that we often focus on one area of our lives at a time to the detriment of the others. Some people are so bogged down with work for example that they have no time to invest in their relationships. Or they are focusing on their relationships that they are neglecting their fitness.

Coaching brings clarity. It's time spent thinking about what you want to achieve and how you want to achieve it. It's a time to focus your energies on your goals-but not just to think about them, to actually plan around them.

Nothing feels better than being ready for a season change. Let's go into winter with a clear plan for work, coping in the winter months, our fitness regime, even Christmas! Take a look a look at our coaching offers below. It's not too late to start.

This year waste no time. Plan your life and live it to the full!

We look forward to helping you to live your best life ever

SHL Team

September coaching offers

One-to-one coaching - 30 minute coaching session - Free

Power Packs
Back on track
Fit 'n' Fabulous
Back to Work and Lovin' it!
Change Your Thinking Change Your Life
Change Your Eating Change Your life
Get organised!

Some programmes consist of coaching and mentoring. Please call for your free session to find out more.

To book call 0208 133 1997 or 07894 033 310 or email info@sallyhumphrieslifestyle.com

"It starts with food" - The Whole30 Programme

The Whole 30 Programme

This is going to be a quickie but I had to tell you about my experience on the Whole30 programme. See video below for more but here's a quick synopsis.

Just over a month ago one of my PT clients asked me to review a book for her. She said that she was thinking of going on this programme and wanted my opinion. She had already outlined some things about the book but told me to keep an 'open' mind. It's a good thing she said that because immediately my defences went up when she told me about omitting whole food groups but I decided to keep an open mind and read the whole book. 

Not only that but I went a step further. I decided to go on the diet myself and see if all the claims to restored health were true. Actually, I must admit as I was reading the book I saw the sense in what it was saying, so I was already convinced that this type of diet will have the effects on the body that it suggests as it's based on having NO processed food whatsoever. Not even whole grains (believe it or not these foods are processed as you can't eat a grain as it is without processing it) but only vegetables, fruits, protein and good fats.

The book itself mentions not to just go by the stats but be your own experiment. Now I wouldn't normally do this with any old book but I have to admit the food stuffs that it recommends and the explanations and science to back it up was pretty impressive.

They purport that the sugar, salt and additives that are added to foods in such excess make them into 'Frankenfoods', foods with exaggerated tastes not found in nature, so that we become addicted and have an insatiable appetite for them. They contain little nutritional value, over-stimulate our hormones, cause inflammatory responses and throw everything into disarray so that eventually we become sick or at least not very healthy. Our brains are triggered by exaggerated flavours and we eat without brakes because the foods we eat contain ingredients that cause us to eat constantly without realising that we are full. Of course this is having a terrible impact on health. On the Whloe30 people have reported being healed of diseases like diabetes, high blood pressure, insulin resistance, cholesterol, arthritis, asthma and eczema. Not to mention overcoming sugar addiction and tiredness.

My report is that I feel amazing. From the moment I started I felt the difference. It has completely changed my view of how I eat, although I was relatively healthy before. For one I got over a sugar and carb addiction that we all probably have to some degree without knowing it. By replacing all my starchy carbs with veggies and salad, I got to eat more veg in one month than I have done in one year. I haven't been hungry because I have been eating as much veg and meat as I like. Sometimes the plate has been too full and I can't finish it!

I feel fuller for longer but without the bloating. My skin is clearer. I no longer have puffy eyes in the morning and a puffy face from eating rice and pasta. I don't have any digestion problems. I have lost weight and more specifically lost inches from my tummy which was always a problem area.

My summary is this: if you need an overhaul to reset your system after years of unhealthy eating or even just moderately unhealthy eating (because no matter how healthy we think we are there is always room for improvements) then you may benefit from this. It is not as drastic as some diets and only lasts 30 days, unless you want to make it into a lifestyle, which they highly recommend. The only food groups you leave out are the ones that are not doing you any favours in the first place. You eat plenty of the good stuff and if done correctly should have lots of energy all day and not feel hungry.

I found aches and pains disappeared. I slept better and feel alive and bouncy. My face has become defined and waist line dropped a dress size. What more could I want?

Now I'm not trying to plug someone else's book (although effectively I am) but I can't deny how good this has made me feel. I was feeling sluggish and uninspired now I feel healthy and alive without feeling hungry or deprived. 

So watch the video at me harping on about it and excuse the delay in the sound! 

Hugs x

Always seek medical advice before embarking on a programme like the above.

What's holding you back? Why we let precious time pass us by

 

Why we let precious time pass us by

 

We're so busy that at times we don't realise that time is ticking by quicker than we think. If we're not careful we can end up twenty years from now wondering where has the time gone? In fact so often you hear people ask that question 'Where have the years gone?'. You blink and before you know it time has slipped through your fingers and the things you said you'd do tomorrow, next week or next month haven't been done. 

Now I know this all sounds a bit doom and gloom but sometimes we need a reality check don't we? Don't get me wrong I am an optimist which I think it's a really good trait to have. But even us optimists need a good dose of reality every now and again. Why? Because our failure to pay attention is not going to reward us in the long run! Thinking things are just fine when they're not means we won't try to change them.

So why do people go their whole lives thinking things are ok or thinking that they can sort things out later and then run out of time and find themselves years later regretting what they didn't do?

There's nothing worse than running out of time and not having achieved what you wanted to. So let's explore why people so often ignore doing what they should:

1. Time - It's a classic. There's never enough time. You hear it all the time. You may have even said yourself. Never enough time to do those things you need to do, to have, be, or do what you've always wanted. That may sound like a good excuse but those same people look back in regret at what they didn't allow themselves time for. The truth is we will make time for whatever we think is important but if we talk ourselves out of those things being important enough, we won't do them. So make time for the important things, like spending time with your kids, because you won't find time spare anywhere!

2. Timing - Like time, timing is another reason for why we don't do what we should. It's never the right time to go to the gym or start that new diet. There's always a wedding or a party or a holiday that will mess it up. It's never the right time to start a new business or move house or start a family. Do you know however, that you can spend your whole life planning for that perfect moment and it never comes ? Yet people have had unplanned pregnancies and lost jobs unexpectedly and managed just fine. Sometimes you just have to be thrown in at the deep end and you'll swim - no problem! It's called survival instinct and we've all got it!


3. Feelings - I don't know about you but these babies have had me in a twist plenty of times. 'Feelings'. We won't go into definitions but there is a lot that can be said for our feelings and how they control us. If we 'feel' like doing something then we will. If it 'feels' right then it is. But how reliable are feelings? And what are they based on? Most often feelings are formed through people's personalities and their experiences, not to mention hormones and diet. You can feel on top of the world one day or one moment and then down in the dumps the next. So how can feelings be a good determinant for what we should do with our lives? I can assure you that feelings are not a good indicator or motivator. You will not always 'feel' like doing what's right but you need to do it anyway otherwise those little feelings can be stealing your time, your happiness and your success. By-pass your feelings and do what you know you should do to get what you should have.

4. Resources - We often think that we don't have enough or, the right resources. Like time, we need money and resources to get things done. While this is true to some degree, for everyone that hasn't done something due to a lack of resources, I can show you ten that have started with NOTHING but the desire and they have succeeded incredibly. Whether you believe in God or the Universe etc, there seems to be an unwritten law that once you get started, that the ball gets rolling and all that you need seems to come to you. A huge amount of very successful people that have reached the top started with very little but their determination, drive and motivation got them to where they are. So, no, you don't need resources. You need resourcefulness!

5. Confidence - A lack of confidence can be a factor in stopping us doing what we are meant to do. At last here IS a valid reason for not moving forward. In fact, the above can be excuses, nine times out of ten, for not having this one thing. Confidence. Do we really believe in ourselves or the things we're doing enough? Or do we doubt our capabilities? Think about it. If you knew you couldn't fail what would you do? Would you still make excuses for not getting going? No, you probably wouldn't. If 100% success was guaranteed why wouldn't you go for it? You'd be in the gym the very next morning or planning that holiday of a lifetime like you mean it. If you thought you couldn't fail you would get going but if you don't have confidence in the thing you're doing or yourself, you won't budge from that place of safety. 

6. Denial - Everything is fine syndrome. Not facing up to reality. Convincing yourself that it's all under control. Meanwhile you're not happy and with time it all catches up with you anyway. Now you can keep up appearances for others but at least try to be honest with yourself. I know its hard to face some home truths but if you don't do it, it could mean the difference between a house repossession or a lost relationship. The consequences far outweigh the little bit of discomfort that you may feel now. Don't assume that you won't be able to cope with the truth. Things seem far worse in our minds than in reality and besides how bad can it be when left undone it will be far worse? Allow yourself the opportunity to make the changes now to avoid heartache later.

Time to think?
We've discussed a number of factors that can hinder us from moving forward and doing what we really need to. Of course there are many more. However, here's the main point:

Ten to twenty years from now, every reason that you had for not getting going will seem so ridiculous that you will quite likely want to kick yourself or you'll be mourning the lost time and missed opportunities forever. I'm not trying to be pessimistic, just realistic. It's a horrible feeling to get to the end and find you haven't done half of what you intended. Indeed it's just as horrible to be young and going through life knowing all along that there's more you could be doing and experiencing.

So why not fast forward to twenty years time and imagine the desperation that you will feel when you realise that you've let time slip away. Then apply that feeling to the here and now, so that hopefully you can be compelled to do what you really need to do, right now. Even if what you want may not be a big thing; whatever it is and whatever it takes, do what is necessary at this present time to achieve what you will be happy with later.

Life is precious. Don't waste a moment of it!

Your coach,

Sally

Three things you can do to change how you feel NOW

 Three things you can do to change how you feel NOW

There are lots of quick fix diets and fads out there and although this title makes quite a big claim, I can guarantee you that these three little changes will make you feel instantly revived, less bloated and tired, morel energised, less sluggish; and if you do all three for at least two weeks you will even see a difference in weight as your metabolism begins to change. Try it. You've got nothing to lose, but some extra weight and tiredness!

1. Drink water
You'll be surprised how drinking water can dramatically change how you feel. It's something so simple yet something we take for granted, but drinking will change the way you feel and function almost instantly.

Water hydrates the brain, skin and organs
Water hydrates the brain. When you're feeling tired and sluggish it's very likely that you're dehydrated. When the brain, that is made up of 90% water, is dehydrated, it slows down. Your thought processes are slower, you're not as sharp and you find it hard to concentrate. You may even get headaches as most headaches are caused by dehydration. 

Water helps digestion and eliminates toxins
Digestion is affected by water, as your body needs water to digest food and is especially useful for processing fibre in your food. Most people don't take enough fibre anyway but even those that do don't benefit from it without water as the body struggles to process and eliminate waste without water. You may experience constipation and a general sense of sluggishness as waste lodges in the gut for days. Yuk!

Water hydrates and nourishes skin with nutrients
Skin needs water for hydration and for transportation of important nutrients. However, when there's a shortage of anything in the body, the skin usually goes without because the body prioritises from the most important organs to the least important and will try to look after the internal organs first before taking care of the extremities. So if there's a shortage of water, as the skin compared to other organs needs it less, your body uses it up where it's needed most and your skin goes without. This results in dry, flaky, dull and unclear skin with more blemishes as your body cannot carry vital nutrients to the skin. Need I say more? For more water functions see below. 

2. Reduce sugar intake
Ok so I know you're not going to want to hear this but it must be said! Sugar is responsible for many ills in the body and undesirables that go way beyond just weight gain. The truth is if you want to dramatically change how you feel, your moods, energy levels, your metabolism (the rate that you body burns energy for food) and reduce the likelihood of developing diabetes, heart disease, high blood pressure and obesity, then you are going to want to reduce your sugar intake. 

Sugar slump, weight gain and health risks
Sugar has no nutritional value whatsoever. It is a high energy compound that releases energy super quick into the blood stream. The body tries to eliminate sugar from the blood stream almost immediately by releasing the hormone insulin. Insulin drops sugar levels drastically so that the blood sugar becomes lower than before and the body craves more sugar and carbohydrate to lift it again. This becomes a vicious cycle where you eat sugar, get a high insulin response, sugar drops, you crave more sugar and you eat more sugar, you get a high insulin response, sugar drops, you want more sugar and on and on it goes... 

Eventually you can wear out the Pancreas and the insulin response system that you end up with diabetes - an inability to eliminate sugar from the blood.

Bottom line is this. If sugar wasn't so bad why would the body try so hard to eliminate it? Besides this, the immediate effect of sugar intake is a slump. After the first twenty minutes of consuming sugar your sugar levels drop so much that you feel more tried and sluggish than before. This then affects your mood and the vicious cycle begins. 

Sugar encourages fat storage
And did I mention that the insulin response is the MAIN FACTOR in fat storage? Insulin is what converts sugar to fat. Think about it. The body cannot have a highly toxic substance such as sugar in the blood stream. It produces insulin to get rid. Insulin converts sugar into FAT to tuck it away quickly to minimise the damage. Simple! 

Sugar actively ages skin
Sugar also actively degenerates the skin by damaging elastin and collagen fibres through a process called glycation, which causes the skin to look and feel less supple and makes it prone to wrinkling. 

You may be thinking, "But I don't eat that much sugar!" You'll be surprised to find that there are hidden sugars in a lot of the foods and drinks we consume on a daily basis. Below is just a small example:

Here's another shocking picture.

When you decide to cut down or cut out sugar you may struggles at first. Most of us are addicted to sugar and we don't even know it so be prepared for withdrawal symptoms ranging from severe cravings, to headaches, irritability and moods swings. Some people even experience mild depression! But persevere, you do come out on the other end free from being addicted to carbs and not feeling like you have to eat all the time. You feel lighter, more energised and dare I say - younger!

3. Move!
Ok we're on to number three now which is quite simply, move! Moving your body will eliminate all sorts of problems and quite frankly will get you feeling great almost straight away. Regardless of how unfit you feel you are, moving in some way, any way, will get you feeling better. You can walk, run, dance, cycle, swim. The aim is to do it rhythmically non-stop for at least 20-30 minutes a day. You can start slowly and build up. Studies show that you can even break up 30 minutes into three 10 minute chunks in the day. And remember keep it simple. You can start by simply walking. Walking is the easiest, cheapest and most practical ways of moving straight away. You don't need any equipment and you can pretty much do it anywhere. You can take it slow and gradually build on it. Just choose a safe place to walk if you're walking outside or you can walk on a teadmill at the gym!

Movement gives you clarity of mind
As you begin you'll find that it gives you time to think and get your mind clear. Your circulation gets going. You may get a little warm and even slightly out of breath. You'll feel exhilarated and alive as your body begins to release its endorphins (the happy hormones).

Movement proven to combat depression
Amongst other things, exercise has been shown to successfully treat depression when done on a regular basis. It's not surprising as exercise releases both dopamine and endorphines, the body's 'happy hormones'. It also relieves stress.

Movement (exercise) reduces high blood pressure
Exercise has also been shown to reduce high blood pressure, a health risk associated with heart disease and associated diseases. In fact, doctors prescribe daily aerobic exercise to patients with high blood pressure and diabetes.

Movement burns calories!
Of course there is the added bonus that you will burn calories when moving! The equation is easy. The more you move the more you burn. The higher the intensity or duration means the higher the calories. So, what are you waiting for?

There are many things that can be said for exercising and the health risk factors that are reduced by doing it. But the most immediate affect is how you feel NOW!

Movement makes you feel alive, exhilarated and energised! Start today. Push past the pain and think about the gain!

Summary
And there you have it. Three things that you can do now to feel better straight away:

• WATER - Ditch the coffees and go for water. All day everyday. Aim for 8 glasses a day
• CUT DOWN ON SUGAR - Reduce sugar intake or cut it out completely. Avoid sugary drinks and sauces with sugar
• MOVE! Do something every day that will get your heart rate up and keep it there for 20-30 min

Life on your terms?

Life on your terms? 

Have you heard this phrase before? Sounds good doesn't it? But how many people actually have this? Life on their own terms. And how can we get this?

We are controlled by many factors, some external, some internal. Psychology calls these extrinsic and intrinsic. Our outer world and our inner world and there are still arguments as to which affects which.

But lets not get too technical. Life throws us all sorts of things from the minute we're born and we have to learn to deal with them, make the most of them and not let them limit us from living our best life.

Easier said than done right?

I agree. It's easy to say, "Just do it!" "Go for it!" "Don't let anything hold you back!" but if, like me, you've been to many a life transforming seminars and coaching programmes and you have come away hyped but still can't get a handle on how to do the above, then you'll know that it's not as easy as that!

While simple adjustments in life enable us to live more efficiently and more productively sometimes the limitations put on us by 'life' by 'people' and the like just don't want to let go that easily and just a little 'pep talk' or 'goal setting' is not gonna do it. Why? Because even if those goals are achieved when someone is watching you and pushing you, what happens when they're not there? What happens when you're on your own? If there hasn't been that internal shift, what will compel you to stay motivated?

Well, if you find 'it' you've found 'it' - if you know what I mean!

The thing is that, 'it' is different for everyone and you cannot use someone else's 'it' to make your own personal change because it won't last. The secret is, not to spend lots of time and money trying to find 'ways' of change, systems and pointers, but to find your own 'internal reasons' for change. Spend time, resources and money if you have to, finding out what makes you want these changes, whatever they may be, and the rest will fall into place. You can easily find the ways to make the changes once you know what they are. But if your 'it' is not compelling enough then no matter how much your husband wants it, or your friends or family, it won't work for you or if it does you'll feel resentful later for living for others and not for yourself.

Find out what moves you to change? 

What is your intrinsic factor for making those internal shifts so that you can have the life that you really want?

For some it takes a crisis to re-evaluate life and take steps to making lasting changes. For some it's just being fed up of being fed up that does it. For some it's just getting a reality check or a wake up call - a challenge in their health, finances, job or relationships. Whatever it is for you, tapping into that 'something' that will help you shift from where you are to where you want to be is the key.

You see what motivates me won't necessarily motivate you. I can inspire you maybe, but unless you get stirred up on your own and for your own good reasons, you won't make those lasting changes. How do I know? Because I have chased for this amazing 'thing' that will help me change. I've looked to other people and systems, fads and motivational tools, but they never really quite hit the mark.

But when at looked at me, Sally, that's when I found my 'it'. And I'm still looking. This is not a one-time event. This is for life. You have to keep looking so that you can keep finding. As a living being you evolve and what did it for you last year may not be your 'it' for this year.

So find your 'it' and keep finding it. It's not in anyone else. It's in you. To live life on your terms you need to know what those terms are. Define them and then go live the life that you want - Life on your  terms!