Find the 'Head-Space' for starting to get fit.

Are you wanting to build your strength and fitness? Whether you're starting from scratch after injury, ill-health or that you've literally decided this is the change you want to make, the following will help you get your head in the right frame-of-mind.

I know what it feels like to start exercising from a low level of fitness, it can be  the hardest bit as your 'Inner Chimp' is saying to you "What's the point?", "This is hard work!", "I don't like exercise anyway", "What if we get injured?" etc, etc.

Our Chimp can often sabotage the most positive of plans to get fit. Understanding a bit about our brain, neurochemistry and the psychology of what motivates us can make the difference between quitting early and a life-long new healthier you and all the knock-on good stuff that goes with it.

1. Know that it's going to be a struggle to start with but then it will get easier and more enjoyable...

Start slow with whatever sport or activity you've chosen to do.
Ask yourself the following questions:

• In 4-6 weeks from now, when you've been exercising consistently, what will you get out of it? What will be different about you and your body/health? What about in 10 years time?!
• What do you hope to avoid by doing this? (i.e. 'Being on medication for the rest of my life', 'Avoid developing cardiovascular disease, diabetes, and such like'.)
• What will it mean to your family and friends to do this? (Will you be able to join in doing more things with others? Will they worry less about you?).

2. Look forward to the feel-good buzz you will get from exercise.

Remember a time when you felt really good having gone out for a good walk or after a bike ride or session in the gym... How good did that feel? How happy were you that you got out?

These feelings we get from good exercise are courtesy of our mammal brain (the Limbic System). The four main happy hormones are Dopamine, Endorphin, Oxytocin and Serotonin. You can read more about the psychology and neurobiology of these happy hormones in the book 'Habits of a Happy Brain' by Loretta Graziano Breuning, PHD.

'Runner's high' is attributable to the release of endorphins that your brain experiences when you physically exert yourself. They help relieve pain and stress.

Physical activity also stimulates the release of dopamine, noradrenaline, and serotonin, all of which play an important role in regulating your mood.

In the last blog post I talked about Human Growth Hormone (HGH) aka 'the fitness hormone' which is released in response to vigorous/exhaustive exercise. This is the way to maintain a fit and strong body and improve your quality of life at almost any age.

In a nutshell, the fitness hormone will help you lose weight, tone up not just your muscles but your skin too, fend off middle aged spread and feel more energetic. Researchers have found the best way to maximise the release of this hormone with cardiovascular exercise and that's to do 30 second sprints with rest intervals of 90 seconds and repeat this 8 times. This is a seriously strenuous workout and it is important to build up to this type of activity slowly.

3. Choose an Autotelic activity.

An autotelic activity is one that in it's self is compelling and rewarding.
It's so important to find an exercise that you really enjoy. So many people go to the gym and loathe it and so their motivation to keep going wanes despite the fact that they may enjoy the results. Adventure sports are a classic example of autotelic activities, as are walking and wild swimming for example. When you really enjoy something your brain will release your happy hormones and that will be the continual motivation bonus you need to keep up your new habit of exercising.

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3 new habits...

...which take very little effort and by the end of just one week you'll feel even better about yourself, motivated and may possibly have dropped a couple of lbs.

Delay breakfast until noon

Eat in an 8 hour 'window', this is an easy way to do intermittent fasting. We've all been told breakfast is the most important meal of the day however it's not strictly true if you read the research.

By delaying breakfast your body becomes much better at handling blood sugar levels. Plus for many of us it breaks that cycle of just-keeping-eating all day.
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Give this a good go, no cheating. You may feel super hungry in the morning as your body is used to a routine. It's also possible that your body hasn't been regulating blood sugar levels as well as it can do.

If you're starting from 'really unfit' keep it simple...

Get up 30 mins earlier

This is so you can get outside and begin with walking in arguably the best time of the day. There's something really special about feeling like you're the only person up and awake in the quiet and cool morning sunshine. 

If you're starting from 'really unfit' keep it simple with an easy walk for 10-15 minutes. The feel good factor that this new habit will create is so powerful for starting your day. You'll be a lot less likely to eat rubbish and pick at snacks that you know you shouldn't.

Fit in an evening walk. You don't have to go far, even if it's a stroll around the block, summer is a great time to start this with the long, light evenings. It's also really good for your digestion, plus if you have a habit of overeating in the evening or picking at snacks you don't really need you'll be much less likely to do so when you've got a walk planned after dinner.

Aim to cover between 1-1.5 miles with walk/jog/walk... intervals.

Work smart not hard

After 1-2 weeks of making time to walk each day you may want to up your game by jogging/running in intervals. A great way to do this is pick landmarks on your route roughly 50 meters apart and run/walk/run/walk. How far? At this stage you could aim to cover 1-1.5 miles. Jog at a pace that increases your breathing rate a little, so that you can still hold a conversation.

This sets you up for running intervals at a harder pace later in your new healthy routine (if you want to get your dose of Human Growth Hormone that is!).

Choose a 'Couch to 5K' App if you want to run or find your local running club (once we're out of lockdown!).
Get involved with the press-up challenges that circulate social media or make your own 30 day challenge.

Trouble shooting

The above example of starting to get your fitness up is assuming that you don't have any conditions or problems with your body that would prevent you from walking or trying out intermittent fasting. If you're at all unsure as to whether this is good advice for you or not you're welcome to get in touch with me or seek advice from another healthcare professional.

Good luck and let us know how you get on!

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