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Health and Wellness

Yolo Wellbeing – Escape to the Beach Meditation

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Meditation can be a really effective way of de-stressing and calming anxiety and negative thoughts; but it can be quite hard to master on your own. We use visual aided meditation videos as an effect part of the YOLO Wellbeing , but we have created a series of ‘Escape to….’ short guided meditation videos that you can access at anytime to provide a few minutes away from work to quieten your mind and de-stress.

Escape to the Beach video, focuses on a place where most of us feel happy and relaxed. The meditation videos are a really effective way of guiding you through your meditation. You can access the full series here.

 

YOLO Wellbeing’s Top 3 Tips to improving your wellbeing

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What is Wellbeing? In its simplest terms it’s a positive balance of your physical, mental and spiritual health and happiness. It is important to manage all areas of your health to optimise your happiness.

There are number of recognised pillars of wellbeing, but each vary slightly depending on who you talk to from a physical and mental perspective we talk about sleep, nutrition, investment in self and exercise, but there are additional emotional pillars which include gratitude, kindness and inclusivity.

All the pillars are important to our wellbeing, but we are all unique, so we respond differently depending on what works best for us personally. Our top general tips include:

Find your Positive

If you’re having negative thoughts it’s really important to keep perspective and not let them take over. Start each morning with a positive thought, something you are grateful for or a goal you want to achieve that day. It could be emotional, like your family healthy? Or it could be a goal that you are going to achieve, for example make and take a healthy packed lunch to work?

The process of focusing on a positive thought brings you into the present and it helps to prevent negative, scary ones from taking over. Each time you feel a negative thought go back to your positive thought or goal; say it aloud, write it down and make it real.

Make time for something that makes you fulfilled and happy

What makes you happy? Is it exercise, spending uninterrupted time with a loved one, cooking, walking in nature. It’s different for everybody, but whatever it is make time in your diary to spend time doing what you love. When we’re stressed, making time for our self is the last thing on our mind, but it is proven to help stress from escalating.

Smile at everyone you see today

When you smile it automatically sends signals to your brain to trigger the release of happy chemicals, dopamine and serotonin, so even if you’re not feeling particularly happy, even the act of smiling can make you feel happier.

But even better than that is the ripple effect it can have on those around you. Have you noticed how it makes you feel when you smile at someone and their face lights up as they smile back at you. You have just had a positive effect on someone else’s wellbeing.

There are so many other things you can do to get happy and healthy, but these are three of our favourite.

For more information, please visit http://www.yolowellbeing.co.uk/.

Tired Of Being Tired? How To Unleash The Energy Within You…

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Do you ever finding yourself uttering the words “why the heck am I so tired at the moment?’

I sure have – and if you haven’t you are one of the few!

Many people find they are tired and have a lack of energy, and I’m not just talking about older people – this is blighting the younger generations as well.

Fortunately there are, more often than not, clear reasons for such tiredness, and by making changes (often quite minor changes) to our schedules and lifestyles, can see dramatic positive results.

Recent studies by the CDC (Centre for Disease Control and Prevention) in America have found that over 10% of males and 15% of females regularly feel tired to the point of exhaustion.

Below I discuss the main reasons adults feel tired, and thus by addressing these areas you should see a rise in your energy levels and feel the affects of tiredness less and less…

  1. LACK OF SLEEP:

Caption Obvious strikes again!

Whilst it’s pretty straight forward to realise that if you are not getting sufficient sleep on a regular basis you will be tired, it is also true that many of us do not get sufficient sleep!

At the very minimum you should be getting 6 hours of good quality sleep each night, and ideally 7 hours plus.

If you are getting by on only a couple of hours each night you are not only going to suffer from fatigue, but also put yourself at risk of longer term issues such as strokes, depression, raised blood pressure, obesity and heart disease.

Whilst modern day life – particularly when you have a job, family and numerous commitments – can make getting good quality sleep in difficult, there are ways to improve…

  • Don’t use any electrical devices or watch TV for at least an hour before going to bed.
  • Plan in a set bed-time and get-up time.
  • Don’t drink any caffeine based drinks after 5pm each day.
  • If you have a ‘busy mind’, write down all your tasks and duties for the next day before going to bed. Clear your mind.
  • Drink plenty of water.
  • Keep your room cool and limit light via black-out blinds.

2) LACK OF MOVEMENT:

The human body was created to move, and when we live a sedentary lifestyle we feed the Tiredness Monster it’s favourite meal!

Getting up and moving, first thing in the morning, is probably one of the best things you can do to combat tiredness.

Think of the body as a power turbine. Energy is created as the turbine moves – you are the same!

3) POOR EATING HABITS & DIET:

By eating good quality whole foods on a regular basis will have a massive impact on your state of tiredness.

Flip that over….if you are eating processed ‘junk foods’ on a regular basis you may be getting sudden energy ‘spikes’, but once they fade you will most certainly be hit by fatigue and tiredness.

Such ‘junk foods’ do not contain the micronutrients and nutritional benefits of whole foods such as fresh vegetables, fruits and good quality lean meat cuts.

Cut down on your sugar exercise and drink plenty of water each and every day.

Whilst supplements are certainly not a requirement, it certain situations they do provide a welcome boost…

  • ZMA (zinc, magnesium, and vitamin B6) is a top supplement to increase energy and recovery.
  • Vitamin B complex.
  • A good quality multivitamin is a good addition if you live a chaotic life and aren’t getting the vitamins you require.

4) HEALTH ISSUES:

There is always a chance a medical condition may be hindering you.

If you are eating well, drinking lots of water, getting regular sleep, exercising hard and aren’t overly stressed, yet still feel exhausted on a daily basis, it may be something else.

Common medical causes include…

  • An under-active Thyroid
  • Anemia
  • Chronic Fatigue Syndrome

Whilst this certainly doesn’t mean you ignore the other reasons or use it as an excuse, you most certainly should book to see your GP or doctor.

There are many ways which such conditions can be managed, lessened or eliminated completely!

5) ANXIOUSNESS AND DEPRESSION:

Those suffering from depression or anxiety will often experience chronic fatigue.

When depressed it is common place for sufferers to show little interest in normal activities, or hobbies.

And whilst depression may need to be addressed via a visit to the GP or doctor, it can, in most cases ,be significantly reduced via exercise, health eating, a good sleeping pattern and a well hydrated body.

6) HIGH STRESS LEVELS:

Being stressed takes a lot of physical and mental energy – which can leave you drained and exhausted.

Work, family and financial problems are all common causes of stress in many people.

Whilst some stress is normal and in fact healthy, when it becomes excessive over a long period is when it often leads to exhaustion and illness. 

Great ways to address stress are:

  • regular exercise
  • meditation
  • down-time with friends and family
  • healthy eating and drinking

Yours In Fitness

Coach Ian ‘Wide Awake’ Worthington

GymWolfPT.com

Eating Healthy When The Rest Of Your Household Doesn’t!

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The way to succeed at eating a healthy diet is preparation!

If you live on your own you are the only one who is responsible for what lurks in your fridge, freezer and cupboards!

Have a check now – if there are plenty of processed snacks, biscuits and sweets you are setting yourself up to fail!

So, get rid of them – and not down your throat!

However, if you live with a partner, children, room-mates, or others, there is a good chance they will not have the same food choices or interest in eating healthy as you!

This may seem a big problem to you!

All the foods you are trying to avoid might be right in front of you every time you get a craving!

And this is not limited to home.

Often the same scenario will be presented to you on a daily basis at your place of work!

Sound familiar?

So, we give in and eat the junk everyone else is having – right?

Of course not!!

Despite all the temptations there are people out there managing to ignore temptation and who are eating healthy and smashing their goals!

Think how lean and toned Johnny Depp looks – and he lives in a Chocolate Factory!!!

Whilst there’s not a ‘one-size-fits-all’ solution to eat healthy when others around you don’t, there are steps that can be taken to make your success much more likely!

1) MULTIPLY YOUR MEALS:

Make multiple meals! You whip up your porridge with fruit and a protein shake whilst the rest of the family tuck into pancakes drenched in syrup.

While they’re eating burgers and fries, you’re gobbling down fish, quinoa, and a leafy-green salad.

It’s not the ideal scenario as it will mean more time spent in the kitchen.

You will also probably spend more on food as well.

However, if it’s the only way you can stick to your plan, and make everyone else happy, it may be worth considering.

2) IT’S GOOD TO TALK:

The best way to succeed is by talking to friends and family rather than assuming they know the score!

When they know you’ve got a goal to eat healthy and get in shape, most will be supportive.

However, you must be clear at the start and have a conversation about:

  • The weekly food shopping
  • Going out to eat and takeaways
  • Your fitness goals
  • Your daily calorie and macro aims
  • Meal planning and cooking.

You need to take the lead on this, but when the people closest realise you are serious they will most often support and assist you the best they can.

That’s not to say you need to push your idealism on them -this is for you and they will understand that!

Now, what if you have young children who are used to sugary high calorie snacks and meals? 

If this is the case you have a great opportunity to improve their diet for the long term!

They will thank you when they are older – that’s for sure.

3) ALWAYS REMEMBER YOUR GOALS:

Find ways to keep your healthy eating goals in your mind at meal and snack times.

Great ways to do this are:

  • Regularly talk about the reasons why you are eating healthier.
  • Post about your progress.
  • Post your goals and plan on the fridge or in the kitchen.
  • Share healthy cooking tips and recipes with others on social media.
  • Set a good example for healthy eating, without being critical of food choices others are making.
  • If you have a coach or trainer regularly liaise with them – they will be 100% supportive of you.
  • Regularly review your diet plan and re-affirm your goals.

So, there you are.

You can eat healthy when others around you don’t.

It will take discipline and planning, but the more you do it the easier it will become!

As usual, any questions fire them over.

Ian David Worthington

Creator, Owner and Coach at GymWolfPT.com

AND HOW CAN I HELP?

If you are a busy person who’s seen unwanted body fat, general poor health and fitness sneak up, please feel free to get in touch with the GymWolfPT Team.

I specialise in helping and guiding people become healthier, more efficient/productive and have extra energy.

I coach both ‘in person’ and online fitness programs which are tailored perfectly to even the busiest and time challenged business people.

Contact me today at ian@gymwolfpt.com

Fitness For Life: The 5 Main Principles To Follow

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Health and fitness isn’t about getting in ‘great shape’ at a specific time and then falling back to where you began…

Nope, being fit and healthy is about making exercise, focused eating and routine a part of your lifestyle in a way which you enjoy, and which works for you and the people around you who matter.

Luckily there are basic and proven principles that hold true, and in this article I will be providing these and illustrating how you can utilise them to lose fat, gain energy and be at your best.

  1. THE “WHY” PRINCIPLE:

Simply wanting something isn’t enough – you need a “why”!

We all have “wants”, and for many people losing fat is one of their “wants”.

Wanting to lose fat, get in that lower dress size, having six pack abs…..it’s not enough!

They are good – but they are not enough to see you smash the exercises, eat the clean diet and be committed over a long period of time!

Humans rarely work like that.

To successfully attain fat loss (and any other goals)  you need to know “why” losing fat matters to you.

Everyone has different “why’s”, whether it’s to…

…get the attention of that girl/guy you like

…avoid suffering obesity related challenges that other family members have had to face

…have a fabulous set of abs on the beach

…to have the energy, confidence and drive to progress in your career

…to be able to have a game of football with your kids

The “WHY” that matters to YOU is what matters!

I had a chat with one of my clients a while back about this, it went down the lines of…

Me: “You wrote in the Lifestyle Questionnaire that you want to lose fat and get rid of your beer belly. That’s good, but why do you want to lose fat and lose the beer belly?”

Client: “Well, I’m going on holiday in 4 months with a large group of friends. We’ll spend a lot of time on the beach and I always hate taking my shirt off – many of my friends are in much better shape. I want them to see me and be impressed”.

Me: “Superb, that’s great – but can I ask WHY you want to impress them?”

Client: “This might sound silly – but there’s a girl I like – Sarah*, and she’s going to be there. I’ve known and liked her for years but have never had the confidence to chat much with her. I know that if I felt good about myself I’d have the confidence to talk to her more – and who knows!”

Now, that is his “why”, and I’m certainly not saying that being fit and healthy is the perfect way to impressive people, but we found out from that chat what his goal was!

It wasn’t fat loss – the goal was how he would feel once he lost the fat – get it?

Your “why” is what keeps you going through the hard times – the intense workouts and the junk food cravings.

The bigger the “why” to you, the more likely you are to succeed!

2. THE CALORIE RESTRICTION PRINCIPLE:

Fat loss occurs when you are in a sustained calorie deficit – simple as that.

This is determined by energy in, the calories consumed via food and drink, and energy out – calories burned through daily energy needs and exercise.

So the basic principle is, if you’re burning more calories than you’re consuming, you should be losing fat.

Whilst this is actually a slight oversimplification due to the complexity of the human body, it is the foundation of EVERY fat loss diet!

For Example…

The Keto Diet: The super low carb element of the diet see’s your daily calorie intake being very low!

The Atkins Diet: Likewise, the low carb and very limited eating options means calories are again limited!

Intermittent Fasting: By limiting the amount of time you can eat each day, it makes overeating very unlikely and calorie deficit likely!

Whilst this is just a small selection of diets available, they all work on the calorie deficit principle if aimed at fat loss.

3. THE SUSTAINABILITY PRINCIPLE:

There are lot’s of crash diets which actually do work – but they are temporary fixes rather than long-term solutions.

The internet is awash with “lose 20 pounds in 20 days” , “6 Week: Belly Fat Eliminator Programme” and the likes…

The problem is they are not sustainable ways of losing fat.

However, that’s not to say they are totally irrelevant or of no use.

It goes back to the “why”, and if you are a physique competitor or high level sportsman or woman looking to get in the best shape for a specific time or event then they can certainly be of use.

In fact, I create extreme eating and exercise plans for myself when competing – but only for a relatively short time period.

For most people, such extremity alongside everyday life is doable for maybe 1, 2, 4 or even 8 weeks – and then the wheels come off, big time!

If your aim is to lose fat, and keep it off, then you need a long-term plan – one that works for you.

A good approach is to review  the behaviours that got you fat in the first place, and then make adjustments based on this.

It might be appealing when you see the hottest celebrity following a new diet and promising that if you do the same you get what they’ve got – but the reality isn’t like that!

This more often than not results in the type of yo-yo dieting that sees you gain and lose the same weight year after year.

We want a long-term solution – not a yearly battle!

4. THE PRINCIPLE OF IMPERFECTION:

No person is perfect – and likewise no diet or exercise plan is either!

So what do I mean!?

Well, no person will be 100% perfect with their eating, their exercise, their mindset, their sleeping 24/7.

The key is that when the inevitable ‘fail’ occurs, we get straight back on the horse, and don’t continue to sabotage the great work we have already put in.

If you get a flat tyre on your car you don’t slash the other three as well!

And now onto diet…

Whether it’s the Keto, Intermittent Fasting, Mediterranean, Atkins, South Beach, Paleo, Ice Cream Diet (not real – I don’t think!)…they all work on the principle of eating low calories, lots of protein and vegetables – but none are perfect.

Too often people buy into the marketing and feel there is only one way they can achieve what they want – that’s b*llshit!

If 90% of intermittent fasting, Mediterranean or Paleo works for you, use 90% of it and create a solution to fill the void in the other 10%.

Oh, and contact me if you want some help on this!

5. THE PRINCIPLE OF CALORIE TRACKING:

As much as many people don’t want to hear it – at some point you need to track calories for efficient fat loss.

This relates to the principle of calorie restriction I described above.

Counting calories provides you the biggest tool for fat loss…..awareness!

You see, most people believe they’re doing everything right and can’t figure out why they’re not losing the fat they feel they should be.

This is where accurately tracking calories comes in!

The cause may be those 8 beers on a Saturday night, or that dressing you smother your salad with, or those sprinkles you have on your Costa Coffee!

It may not be, but you’ll never know until you start tracking your calories

This doesn’t need to be all the time – in fact, I do think it is unhealthy for the mind to be tracking them to the exact calorie for a long period of time.

However, on occasion it is needed – whether that’s to get you over a specific plateau or to get in-shape for a photo-shoot or to initially gain a better understanding of the surprising calorie differences between many ‘similar’ foods.

Guest blog by Ian Worthington of GymWolfPT.

Are you looking for a simple, sustainable plan to lose fat, have more energy, and perform your best?

Great. Message Ian today and he’ll simplify fat loss forever

Ian David Worthington | GymWolfPT

Is Your Work Success Causing You Fitness & Health Distress?

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When it comes to your job, career or business, you may be ‘hitting’ all the right moves…

You may be sealing the deals, smashing the targets and be seen as the ‘golden girl or boy’ in your specific field or industry…

And as a result of your amazingness you may very well be stacking up the promotions, building your business at a rapid rate or seeing your salary shoot upwards.

It’s all wonderful – right!?

Maybe – BUT…

Are you taking care of the ‘vehicle’ that is taking you to all these great places?

Are you keeping that ‘lifelong automobile’ well oiled, serviced and running at its most efficient?

Unfortunately, most of the busy professionals and business people I meet would have to answer a very big resounding NO to such questions!

Last week I had the privilege of meeting up with a very successful business owner, and after our official duties where done we had a really honest and insightful chat about his career, progression and overall lifestyle changes.

Here’s the main stand-out of what he told me…

“The business is going great Ian, but I’m not sure if I’ll ever get to reap the rewards of what I’ve built. I used to be in great shape when I was doing manual work in my younger years, but I’d now struggle to run down the street! It’s meetings with cakes and biscuits, wine and dine after work – my mind is in constant use, but my body is basically redundant in the role I have in my company. I’m 51 years of age and have type 2 diabetes and feel like crap most days!”

DOES THIS SOUND FAMILIAR???

You know it doesn’t have to be this way – don’t you?

All to often we make the wrong things a priority, yet won’t assign any time, money or effort in the areas which will ALWAYS pay the highest dividends for ourselves and those around us.

Right – that’s my rant over – now let’s look at why business success often brings about poor fitness/unwanted weight gain, and let’s start putting this travesty right!

  1. MEETING SNACKS & LUNCH/DINNER INVITATIONS:

When we ‘eat out’ it’s a proven fact that on average we consume more calories than when eating at home.

And guess what…the more successful you become in your career or business, the more meetings, lunch and dinner invites you will get!

“Why shouldn’t I have that bottle of wine? – I’m the boss!”

“Why shouldn’t I have that juicy fillet steak with peppercorn sauce? – I’m smashing this job!”

You may have a point – but, over-time, you will start to have a larger amount of body fat if you don’t account for these extra calories!

B) MOVING FROM A MANUAL TO SEDENTARY ROLE:

As careers progress they often become less manual and more sedentary – which is great, yeh?

Well sitting down all day might seem ideal when you’ve spent years ‘running around on the shop-floor’, but your metabolism won’t be celebrating with you!

On average you expect to burn an extra 40-60 calories per day from standing up to sitting down.

Whilst this might not sound a lot, multiple it for a month or year, and the weight gain will certainly stack up!

C) WORK BECOMES THE MAIN PRIORITY:

As we climb the career ladder ‘staying late’ becomes the norm rather than the exception.

You may have the post work gym session thought, but it’s not a priority when you have that report to finish or that customer you need to call.

Eventually, over time, that workout thought disappears until it isn’t even an option.

Work is what pays the bills, what keeps you fed and what keeps that expensive Fitness Tracker on your wrist that makes you feel fitter without actually doing anything!

There are many easy ways which you can add POUNDS to your bank account without adding POUNDS to body!

  • Keep to a calorie controlled eating schedule each week. By keeping in a regular daily calorie deficit you will avoid the unwanted weight gain associated with career progression. And if you do over-step the calorie mark on certain days don’t wave the white flag! Simply put it right the next day with a large calorie deficit which will balance out the over-indulgence of the previous day.
  • Stay well hydrated each and every day. By drinking 2.5-5 litres of water each day you will lubricate your body, reduce the likeliness of over-eating and give your body an essential ingredient it needs!
  • Be active EVERY day. That doesn’t mean you have to hit the gym each day, but it does mean you should be actively looking to be active in all you do. Take the stairs instead of the lift, park your car at the far end of the car park, do an office workout or go for a walk at lunch. Just like the small negatives add up to big problems over time, the small positives add up to big successes over time!
  • Plan it in and stick to it! If you say you are going to the gym after work make it an appointment rather than an option! Once we see it as none negotiable it will not be missed!

Guest blog by Ian Worthington from GymWolfPT

If you are a busy professional person who’s seen the result of your success bring unwanted body fat and general poor health and fitness, please feel free to get in touch with the GymWolfPT Team.

Ian specialises in helping and guiding successful people become healthier, more efficient/productive and have extra energy.

He coach both ‘in person’ and online fitness programs which are tailored perfectly to even the busiest and time challenged business people.

Contact me today at https://gymwolfpt.com/contact/

Ian David Worthington | GymWolfPT