Creating a new habit you can stick to!
20/1/23
Did you set any New Year’s resolutions? Having struggled to stick to mine in the past, often resulting in me feeling a sense of failure and guilt, leading to an excess consumption of the very thing I'd tried to give up, I now prefer to use the science of behaviour change to inform my habits. If you’re new to this area I can highly recommend two books Atomic habits by James clear and Tiny habits by BJ Fogg
Here's a couple of ways that I’ve used this science to help me create new habits, whenever the time was right for me, rather than because of societal pressure on 1st January! I hope you find this useful when trying to create yours, though this is neither instruction nor advice, but I hope is a source of inspiration and information - no liability accepted.
Start small – to me, this is most important because it helps me create a sense of success. This generates a positive feedback loop, leading to more repetition of the habit, more success, and more positivity. Over time, the behaviour often grows into something larger, but not until I establish the new habit into my daily routine. An example could be taking five slow breaths, progressing to a minute of breathwork and eventually a 20-minute meditation, but even on a bad day, I can still achieve the basic five breaths and feel successful.
Habit stacking - involves 'hooking' your new habit onto an existing one, to act as your trigger. Most behaviours occur because of a trigger, so if I decide I want to do a new habit while waiting for the kettle to boil, I'll use turning the kettle on as my cue to immediately do the new habit, such as my five slow deep breaths. We tend to have lots more daily habits around the beginning or the end of the day, and so I find it easier to create new habits at either end of the day.
I love the concept in James Clear's book (Atomic habits) regarding changing our identity, which can really help me stick with a new habit. He says that 'every action you take is a vote for the type of person you wish to become'. An example of this is, I'm the type of person who looks after their mental health, therefore I do my breathing practice every day. Thus, each day I'm casting a vote for becoming the type of person who works on their mental fitness whilst also building up my evidence to support that new identity.
I also love his concept that habits grow like compound interest over time. He says that if we just do a habit once, the impact is pretty small, but if we create a sustainable habit that we do every single day, the benefits of that habit grow over time, much like interest compounding in a bank account. An example could be a desire to build more muscle by doing strength training. After just one session the change would be minimal, but with regular training over the course of perhaps a year, the changes could be quite remarkable.
I also notice a ripple effect of habit change, whereby changing one behaviour tends to have multiple positive benefits across various aspects of my health and well-being. The positive feelings generated by that one change over time, often leads to an increased motivation to make other small positive changes. The example of deep breathing is a great one, because not only does it give me a moment of mindfulness, which may have been my initial motivation, but it also helps to calm my nervous system, improve my mental focus, energy levels, and my sleep. This might then motivate me to further improve my sleep by making a change to my sleep routine, or my caffeine intake, enhancing the benefits of improved sleep even more, and so the ripples continue to expand.
It’s very common for New Year’s resolutions to break down sooner than we hoped, because many of us don’t start with the right mindset or the right tools. I hope this article helps in your future goal setting, and that when you intend to make a new change, you start tiny and stack your habits and therefore get more success. I'd love to hear your habit change stories if this article has helped you to create and stick to a new habit.
If you're becoming the type of person who looks after their physical and mental health, join my next Breathwork workshop, or a gentle weekly Pilates class, you can email me to enquire and book in at katie@katietarling.com and see full details using the menu tabs above.
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The Body-brain connection
13/12/22
It's common to think that the brain's primary function is to send information to instruct the body on what to do. However, Dr David Hamilton, author of Why Woo Woo Works, states that there are more fibres in the vagus nerve, which take information from the body up to the brain than there are taking information in the opposite direction.
The two parts of the autonomic (automatic) nervous system control either: our 'fight or flight' response (where the sympathetic nervous system increases the stress response); or our 'rest and digest' response (where the parasympathetic nervous system promotes calm). Much of the 'rest and digest' response is controlled by the vagus nerve, but as I’ve just mentioned, most of the fibres in this nerve are taking information to the brain rather than away from it.
This two-way street that exists between body and brain is key to some of the techniques we can use to help us nudge our nervous system in the direction that we want it. Breathing is an excellent example of this - read on to find out why!
Typically, in our modern (safe) world, most of us are thankfully not fighting or fleeing life-threatening situations, however the body still responds in the same way to modern day stressors, such as a public speaking event, as it did to fleeing a tiger centuries ago.
When we feel stressed, our breathing becomes shallower, faster, and less efficient. Conversely, when we're feeling calm, our breathing is slower, gentle, deeper, and quieter. Due to our two-way brain-body communication (especially in the vagus nerve) and our ability to choose how we breathe, we can use conscious breathing techniques to help calm the nervous system. This provides vital feedback to the brain that we are safe and therefore reduces the stress response in the body.
According to Dr David Hamilton, it’s estimated that up to seventy percent of doctor’s surgery visits are in some way stress related. I believe there is much we can do to manage and reduce our own stress levels, perhaps starting with breathing. Since training as a breathwork coach, I've introduced a daily breathing practice which helps me to balance my energy levels, reduce anxiety and worry, and get a better night’s sleep.
Breathwork is also mentioned in detail in Dr Nicole LePera's Book How to Meet Yourself - The workbook for self-discovery.
As early as page 6 she explains how we can use breath to 'create a sense of safety'.
By using conscious breathing techniques, we can change our breathing pattern from that of a stressed pattern - shallow & fast, into one of a calm pattern - slower, deeper, quieter. This provides feedback to the brain, which in turn reduces the stress response in the body. This can be used to calm us down before a stressful event, during a stressful day, and is very effective at reducing stress levels to aid a better nights sleep.
If you’re struggling to switch your thoughts off at night and get a good night’s sleep, lacking in energy or focus during the day, or feeling anxious or worried, then my 'Breathing Yourself towards Better Health' four-week breathwork course might be a good place to start.
Full details can be found by clicking the Breath Work tab in the menu. Feel free to email or call me with any queries - I'd love to hear from you. I wish you a happy and healthy start to the New Year, and I’ll be back next month.
21/11/22 - Pilates and the Menopause
When I worked as an NHS women’s health Physio, I helped many women to retrain and strengthen their pelvic floor muscles. This is still a major focus of my work now, as a Pilates instructor, especially for peri and post-menopausal women. The drop in oestrogen during this time can have a negative impact on the health of our pelvic floor muscles, potentially leading to various forms of incontinence. Why not join a regular weekly Pilates class to learn these important exercises? Dr Louise Newson recommends seeking medical advice and aiming to strengthen the pelvic floor. I can highly recommend her work, she shares lots of information on Instagram and has created an app called the balance app and has also written a short book, which is an excellent guide - 'Preparing for the Perimenopause and Menopause'
Pilates allows us a moment of mindfulness, which Dr Newson recommends as a treatment for low mood during this time. I have a diploma in Mindfulness-based stress reduction and try to incorporate elements of this into my classes. Pilates might also give you the community spirit to help lift your mood as we often laugh & support each other as we get 'tangled up' trying a new move! Check out the testimonials at the bottom of my Pilates page here.
Dr Newson also recommends building some exercise into your routine and suggests starting with something gentle if you haven't been exercising much so far. Exercise not only promotes production of feel-good endorphins, but also helps the heart, muscles, joints & bones. Why not start with a gentle weekly Pilates class, you'll receive a warm welcome from a friendly group of like-minded people and from me, an instructor with a Physiotherapy degree.
The drop in oestrogen that occurs during and after menopause can speed up the rate at which women lose bone mass, which can leave menopausal women with a higher risk of fractures - something we all hope to avoid. Some exercises during a class involve weight bearing to stimulate bone growth such as starting in kneeling on hands and knees.
Menopause can be a time of stress and worry for many women, with mood changes, hot flashes, disturbed sleep, aches and pains just to mention a few common symptoms. My 4-week Breath work workshops provide an hour of calm self-connection in a time of such change. The main focus is on learning simple and accessible breathing techniques to help calm the nervous system, balance energy levels, improve sleep and boost digestion, all areas of life and health that are often impacted during menopause. Click here
for further details.
Joint aches and pains are another common symptom during menopause and some relief might be found through gentle, mobility and strength exercises. If you’re interested in starting a regular weekly movement-based class with an instructor with a Physiotherapy degree and an interest in exercise during Peri and Post Menopause, click below to join my monthly email newsletter list and get a voucher for your first class free! Then email me to book in and start 2023 on the right foot. Take this first step and give it a try!
17/11/22 - Festive AND Healthy?
The winter and the festive period can be wonderful, I love seeing more of my family, and enjoy the larger social gatherings, but I often feel rather cooped-up indoors and keen to get outside, or to have more time to myself. Here's a couple of ways that I hope to help myself enjoy this festive period as much as possible, whilst still keeping my health goals in mind:
The 80:20 rule is something I keep in mind all year and especially on the run-up to Christmas i.e trying to do the healthier thing 80% of the time and being kind to myself when I allow myself the less healthy thing for the other 20%.
If I don't want to drink alcohol at a social event, I’ll decide in advance what soft drinks I plan to have and will take enough with me, so I'm less likely to end up drinking alcohol by default. I recommend Any Rammage's book 'Let's Do This' if you're interested in this area.
As the mornings and evenings get darker, I'll try and use the exercise bike in my garage, which is actually where I’m writing this right now! Hopefully this will allow me to continue to do some exercise each week, even if the weather and daylight are against me.
Self-compassion is such a huge and important topic all year round, and especially over the winter. So, I will practice self-kindness regularly and continue with my high-five habit every morning - see Mel Robins work on this!
I’ll try to keep in mind the quote that says 'there is no such thing as the wrong weather just the wrong clothing!' I have walking boots and raincoats to allow me to get out in nature, even if the weather is miserable. I know that I always feel better for it afterwards.
I'll try and get outside in natural daylight every morning which may help strengthen my circadian rhythm and therefore my sleep.
When I buy sweet treats for the others in the household, I'll store them in a labelled box, which might reduce my temptation to eat them!
I will really take the time to enjoy any extra special eats and drinks over this period, to be mindful and tuned in to the experience, so I'll fully appreciate the moment, with the added bonus that perhaps I won't overindulge so much if I take my time to enjoy it!
I'll try to keep up with my usual morning routine of reading, journaling, moving & mindfulness. I know this has helped me with my anxiety hugely over the past few years, and therefore I'll try not to let other plans interfere with this.
Having learned some simple and effective breathing techniques, I'll implement these regularly and not just in the moment when I really need them. This way I'll have been practising when I'm already calm and hopefully they'll be more effective when I'm feeling stressed.
I hope some of these thoughts might be useful to help you to get the most out of the festive period in whatever way that you choose to.
If you'd like to plan ahead and get one thing in place for a great start to 2023, why not send me an email and reserve your place in a regular weekly Pilates class starting in January? Click below to receive my monthly email Newsletters and get a voucher for your first Pilates class for free! Full details of class times and prices are on my Pilates tab in the menu above.
Perspective 24/10/22
Having returned from a family holiday abroad this summer, I noticed how a holiday, or even a change of scenery, can prompt reflection and give me a greater sense of perspective. Sometimes even the flight has this effect as I look out the window from up in the sky. Have you noticed this too?
Even though I’m extremely grateful to have had the opportunity to go on lovely family holidays over the years - the planning, packing, and travelling would, until recently, paradoxically have made me quite anxious. I'd double check my important documents multiple times on the journey or spend days worrying that we’d forgotten to lock the house properly, or feel the need to check where the nearest hospital was in case one of the children got sick - can you relate?
More recently, my daily reflective, calming practices have really helped me to reduce my anxiety levels, calm my racing mind and allow me to take a step back and gain greater perspective on difficult situations. I try to find a moment to practice some reflection daily if I can - usually as part of my morning or bedtime routine. I might write in my journal and reflect on a situation; practice some calming breath work techniques; jot down a few things in my gratitude journal that I'm thankful for; or meditate for a few minutes and allow myself to just become the observer of my thoughts, without judgement. This provides me with a regular chance to reflect and gain perspective on the things going on in my life.
I recently heard a fascinating conversation between Dr Chatterjee and Tim Peake the astronaut on the 'Feel Better Live More' podcast. This was a different conversation to the usual health and wellness ones that I listen to, and I found Tim to be a fabulous person to listen to. They not only discussed how Tim's experience of training for and participating in a mission in space could be related back to everyday life here on Earth, but his response to the final question was brilliant.
Dr Chatterjee asked Tim for one piece of advice that he might give to anyone, currently struggling with the daily stresses of life, and his response was along the lines of - to try and find a few minutes every day to just be quietly with your thoughts.
If you're interested in carving out some time in your daily life to just be quiet, and breathe, you might be interested in the 4-week Breath Work workshop I'm running in November. The main aims of learning the breathing techniques are to provide a moment of peace and mindfulness; to calm the nervous system; to reduce stress levels; to help us sleep better at night; to balance our energy levels; and to aid our digestion. Check out the Breath Work tab and email me for further details and to book in (free introductory video available on request).
I recently had an experience of altered perception, and no I wasn't up in space! I was walking at the Vyne National Trust grounds. The new pedestrian walkway meant that we had to do some of our usual circular walk in the reverse direction. I realised that there were areas of the grounds that I had never noticed before, simply because we had always walked in the opposite direction, altering what I noticed and paid attention to. Sometimes just taking a slightly different viewpoint of a familiar place can give us a totally different experience of it. If you are one of my regular Pilates participants, perhaps try putting your mat in a different part of the hall next time and see whether you have a different experience of the class!
If you're interested in starting Pilates - and benefitting from a little breath practice and relaxation at the end of the 1-hour classes, send me an email and book in. Full class details are available on the Pilates tab and the next 7-week challenge starts on 2nd November 2022. Currently I have the most availability on Wednesdays 8-8.45am, 1.30-2.30pm and 2.45-3.45pm.
22/9/22
As I celebrate 20 years since my first Pilates class in Hook I’ve chosen to reflect on my journey into Pilates in this blog.
As a five-year-old I was desperate to join my local gymnastics club and tried and failed several times to pass their entry tests. Finally, I was chosen to join the club after being picked out from my school PE lesson – I think I did a fantastic headstand or something! That lead onto a 10-year career as a gymnast during which time I competed in national level competitions.
When I wasn’t at the gym training and practising, I would be at home in my living room or my garden, spending most of my spare time upside down! I’ve always loved being active and moving my body, and when a minor sports injury required Physiotherapy treatment, I discovered what I wanted to do next!
During my time working as an NHS physiotherapist, some of the highlights came when I was working in women’s health. This may be in part due to meeting lots of tiny new-born babies! But was also due to the joy of helping women to improve their health and occasionally delay, or even remove the need for, surgery by teaching them relatively simple exercises.
Another area of my work in the hospital that brought me great joy was working with the older adult population in a falls prevention group. These groups were fun and had great camaraderie, as well as the feeling of joy from the community spirit of people coming together for a common goal and I loved the opportunity to meet some fantastic people.
When I left the NHS and started a family, Pilates seemed the obvious path to take. It was an easy transition as I already had much of the knowledge and plenty of class teaching experience. The past 2 years have been more challenging, as I navigated the digital world of websites, social media, marketing, and video teaching!
So perhaps it's no surprise then, that after 20 years of teaching Pilates in Hook, my two main areas of interest have remained the same, and I’m enjoying specialising in, and learning more about, exercise for women’s health and for the older adult population.
I love planning classes with the aim of improving the daily lives of my participants: through activities to encourage functional skills; stability, and flexibility; as well as balance, posture, and relaxation; with an overarching sense of mindfulness and self-care.
Although I have a keen interest in these two areas, I welcome adult beginners of all ages.
The best way to find out how you might benefit from Pilates, is to come and experience it for yourself. If you have any questions, send me an email and we can schedule a phone call or book your place in a regular weekly Pilates class at Hook Community Centre
Movement variety
Ideas from Katy Bowman's book 'Move your DNA'
I thoroughly enjoyed reading ' Move your DNA' by Katy Bowman' and highly recommend it if you’re interested in a deep dive into the topic of the human body and how it responds to movement, a topic dear to my heart!
I’ve summarised some of the main highlights for me here, and I’ve already incorporated many of these ideas into my own life and into my Pilates classes.
‘Our unquenchable desire to be comfortable has debilitated us’ which Katy says is ironic as ‘there is nothing comfortable about being debilitated’ she takes the argument further by stating that we’ve created a paradox ‘that advancements to make our lives less physically taxing have taxed us physically’. Check out her podcast and articles on her website 'nutritious movement'.
One small change I've made is to spend much of my evening sitting on the floor rather than on the sofa. This inevitably requires me to move and change position more frequently. This goes some way towards addressing this point made by Katy Bowman - 'there is rarely any uniqueness to what we do'. Sitting on the floor may not suit everyone, but is an example of a small change leading to more movement. Other examples could be to dance around the kitchen; walk on different terrain/ slopes/ surfaces; or play games with your (grand) children. Are there any small changes you can consider that could help boost your movement in the day? Perhaps joining a regular weekly Pilates class might be a good place to start?
Katy goes on to say ‘the frequent consumption of varied movement is what drives essential physiological processes’ she explains how many of us are ‘doing the movement equivalent of under eating which has an impact on the whole body, right down to the cellular level’ and that ‘movement provides information for the body’ - and that our body is continuously responding to a stream of inputs, both internal and external. What movement input is your body responding to? How much movement variety are you experiencing regularly?
'Your body is never 'out of shape', it is always in a shape created by how you have moved up to this very moment' - Katy Bowman. I love this quote - we are in the perfect shape to carry out the activities that we have been doing up to now. You don't need to be in 'Pilates shape' to start Pilates - starting Pilates will encourage your body to become the shape it needs to be for Pilates! Not only will we work on movement, but also strength, flexibility, balance, posture, core muscle connection, relaxation and more! Email me to book in.
This idea is also supported by Tony Riddle in his fantastic book 'Be More Human' - he states that 'Humans are the ultimate adaptors', adjusting to the norms of our environment. He goes on to say that ' Movement is the foundation of our development, our learning, our very existence'. He has featured on some excellent podcasts including the Feel Better Live More Podcast with Dr Chatterjee.
The mysterious case of the disappearing buttocks
Our muscles respond to the loads that are placed on them. That includes positions we adopt, potentially for many hours at a time; to the way we walk; go up and down stairs; or push, pull, lift or carry loads.
We also have changes in our muscles over time, notably a reduction in muscles mass as we age. This reduction happens very slowly starting from around the age of 30 and is also affected by hormonal processes such as menopause. Eventually this might reach the stage when a diagnosis of sarcopenia might be given. This clearly doesn’t happen over-night, but can creep up on us unnoticed. Reduced strength and stability may impact our posture, balance, functional ability and potentially our risk of a fall.
The gluteal muscles are the large muscles that make up the bulk of our buttocks and are crucial in our hip, pelvis, lower limb, and spine function, essential for maintaining upright posture, walking and balance. Do you know anyone who has a case of the disappearing buttocks? This may be due to age-related muscle mass loss.
I include body weight resistance exercises, targeting the gluteal muscles, within my Pilates classes such as the squat shown below. If you'd like to try a class, click the button below and send me an email. Adults of all ages welcome from beginners and beyond at Hook Community Centre.
20/7/22 - Reflection
I like to think of reflection and awareness as linked to one another. And I believe that all change begins with awareness. I have two regular daily reflective practices - one first thing in the morning and one last thing at night.
I end my day with gratitude practice which simply involves me reflecting on the day and listing three things that I'm grateful for. Occasionally this extends to something I feel proud of but might be as simple as being grateful for a hug from my teenage son. I find this practice really helps me to focus on the positives at the end of the day and helps me to remember that even on a day which has felt rather negative, there are always three things I can be grateful for. I also find this helps me go to sleep in a more positive frame of mind and stops me lying awake at night thinking about negative events.
My other practice takes a little longer and I do this one as part of my morning routine. I've come across this idea in various health books including Dr Chatterjee‘s books and also in Julia Cameron's 'The Artists Way' and have heard it recommended on podcasts, most recently by the author of 'Why has nobody told me this before?', Dr Julie Smith, a clinical psychologist. I refer to it as journaling and I will usually write one side of A4 paper where I usually reflect on events and circumstances from the previous day, or I may reflect more broadly or more deeply on wider issues. I find this to be a useful way to reflect on how I might have handled the situation differently and how I might consider handling a similar situation in the future. I find it helps me to organise my thoughts in the morning and get some of the thoughts out of my head before starting my day.
As I’m doing more writing these days, I also find it helpful to do my first bit of writing first thing in the morning so that when I come to write some content such as this blog, I've already done some writing earlier in the morning. I don’t only practice reflective thinking at least two times a day but these are the two times that I try to reflect almost every day.
I’ll also reflect about my work, which was an important part of my role as an NHS Physiotherapist many years ago, and I still use reflective practice now relating to my Pilates classes. If a participant struggles to move their body in the way they intended, I'll think about alternative moves, or alternative ways to help my participants next time.
I also reflect if I've read a book; listened to a podcast; or completed some training - and try to think of ways to include key learnings into my own life and into my teaching. I've enjoyed some on-line Pilates training this week, while hiding from the recent heatwave, and will be planning some exciting classes for the new term in September. Full term dates can be found here
I hope you've found this article helpful and inspiring, and I can't wait to see you in a Pilates class or Breath Work Workshop soon
9/6/22
Why learn about breathing?
Surely, it's an automatic process that we shouldn't need to learn anything about?... Well, many of us are not breathing optimally, and optimising our breath can have multiple health benefits...
Let's discuss the nervous system and its connection to breath.
Our nervous system is comprised of two branches, one controls things automatically such as the function of our organs like the liver and the heart. If someone asked you to increase the output of your liver, you wouldn’t be able tell the liver to work harder. The other branch is the voluntary nervous system controlling things like the muscles in our arms and legs. Breathing, uniquely, falls under both branches of the nervous system, so when we are not thinking about it, it will occur automatically without any conscious control, but when we decide to focus on it, we can override the automatic control and choose how we breathe.
We can also consider the nervous system as having two branches called the sympathetic and parasympathetic nervous systems. Sympathetic correlates with our stress response commonly known as fight or flight, and the parasympathetic correlates with the more calming side of our nervous system, often called rest and digest. So, when we feel overly stressed anxious or nervous, we are typically functioning in our sympathetic nervous system. This is not always a bad thing, because we need stress to help us get up in the morning, we need the stress response to help us when we are in a dangerous situation & need to get ourselves into safety, or even just to heighten our awareness before an important presentation. However, when this state becomes chronic and we become stuck in the fight or flight response, it can lead to multiple adverse health consequences for the body, which is not designed to remain in this state for long periods of time. Sadly, our modern lifestyles can often leave us in a chronic low-grade state of stress. When we notice this, we can use our breathing to help to down regulate the nervous system & reduce the sympathetic effect and nudge ourselves back towards the parasympathetic, rest and digest side.
Breath Work gives us access to our nervous system. If we imagine what happens to our breath when we are under stress, for example before an important interview, breathing will tend to become quicker and more shallow. However, when we’re feeling calm, our breathing automatically tends to be slower, more regular, quieter, and deeper. By choosing to breathe in a particular way we can stimulate the branch of the nervous system that correlates with that type of breath. So, if we're feeling a little more stressed than we'd like, for example before an interview, we can take voluntary control over our breathing and slow it down consciously, which has an impact on the overall level of stress on the rest of the body.
This is where Breath work can have an amazing effect. We can learn breathing techniques which can help to either increase our sense of alert and wakefulness, for example to use first thing in the morning or before exercise, and we can also use breathing techniques to balance or calm the nervous system when we are feeling a little too much in our fight or flight mode. By practising these techniques daily, we can begin to see the positive effects on our energy levels, digestion, sleep, and stress and then begin to use them whenever needed in our daily lives.
I invite you to sign up to a yoga breathing workshop to find out more. I'm running a FREE Yoga Breathing introductory workshop on 27th July, 10-11am, at Hook Community Centre, followed by a 4 week workshop series (at the same day & time for the 4 following weeks). Full details can be found by clicking the Breath Work tab and you can sign-up to the free trial workshop, or the full 4-week workshop by email.
What is Yoga Breathing?
Yoga Breathing is a gentle practice that is accessible for most people. It's best when practised 3 times a day, totalling around 10-15 minutes, one in the morning, one at midday and one at bedtime. Each practice aims to influence the nervous system and support the various cycles that exist during the day. There are no Yoga exercises or poses involved and all the breath techniques are gentle & can be carried out either sitting on a chair, on the floor or lying down.
The 4- week workshop will cover
1 - Breath testing, to help you get a measure of your breathing.
2 - Three categories of breathing practice - coffee, water, camomile, plus a bonus talk on creating a new habit.
3 - Science of breathing - a brief explanation of oxygen and carbon dioxide, plus a bonus talk on sleep.
4 - How breathing can influence the nervous system, plus a bonus talk on stress
See full details & check out all the extra bonuses you'll get when you attend the 4-week workshop here
Sound interesting? Book into the free workshop on 27th July 10-11am, Hook Community Centre, by clicking the email icon below and sending me an email - I can't wait to hear from you!
19/5/22 Lessons from a fun run
Running can actually be fun! I met a lovely lady midway through the 10 Km and we chatted and encouraged each other to keep going right through till we crossed the line. For me, having the support of someone by my side is a huge help and I hope I was a help to her too.
Comparing oneself to others is generally never in your favour! When running along and being overtaken by various runners, I would find myself having thoughts such as “they are wearing a running club kit so it’s no surprise they would go faster than me’ or “that person looks older than me, why am I so slow? “. It was a great lesson in recognising that I am still comparing myself to others, which I thought I'd got better at, but clearly, I still have a way to go! But once I saw myself doing that, I started practising having positive thoughts and tried to focus on myself and doing my own race in my own way.
Doing my own thing was also quite challenging at the start of the race and I found myself running at a much faster pace than usual because I got swept along by the other runners around me, and no doubt by the adrenaline of the occasion too. This was an interesting phenomenon because it showed me that I can run faster when keeping up with a group. I soon, however, needed to calm myself down and catch my breath, and find my own pace, because that pace was not sustainable over 10 Km for me. In fact, very early on in the race, I almost felt as though I couldn't keep going, because that initial speed had really taken it out of me, but I just slowed down, calmed my breathing, and reminded myself that I can run the distance, I just needed to do it my way - and I'm glad to say I did manage to run the whole distance.
The uplifting beat from a fab track of music can really help me pick up the pace, however my inclination to try and sing along is not ideal when breathing is heavy at the 9Km mark!
The incredible effect of community support from both strangers and friends alike is so fantastic to feel and to watch. Seeing a runner getting a cheer from their family and then picking up their feet and running that little bit quicker because of that encouragement is so amazing to see. And then feeling the exact same thing happen to me too when I got a friendly cheer and a wave! I love the community feeling generated by the Hook fun run and I’m so grateful to live in such a fantastic supportive community.
Thank you so much to all the volunteers and organisers and to everyone who showed up to cheer the runners on - you made it another great event for our village
6/5/22
Light
This blog post focusses on the topic of light, and in particular the effect of light on the body. Our modern way of life is very different from the way we evolved many years ago and in particular, how we're influenced by and can influence our light exposure. Light especially impacts our sleep-wake cycle and therefore our sleep. If you have a sleep problem, please seek appropriate medical advice. This blog is for information and interest and is neither advice nor instruction.
The topic of light comes up often in health & wellness literature, podcasts, and talks. Our collective modern lifestyle has changed rapidly, yet our genes have not evolved as quickly as our environment.
Dr Matthew Walker's book 'Why we sleep - the new science of sleep & dreams', goes into detail about the science of sleep and in depth into the impact of light on our sleep. He mentions that science has yet to find a system of the body or brain that is not positively improved by better sleep. Over recent years, we have typically reduced the amount of time spent sleeping. Society appears to have almost created a feeling that sleep is a waste of time, or that only lazy people get adequate sleep. But Dr Walker reminds us, that 'mother nature' would not have kept such a time-consuming activity built into our biology if it weren't a necessary process for optimal human functioning.
Another useful book on this topic is 'The Sleep Advantage' by Devin Burke, gives some more practical tips and advice on improving our sleep. Dr Rangan Chatterjee‘s recent podcast (Feel Better Live More) with Dr Andrew Huberman was also enlightening (pun intended!) on this topic and I've incorporated one of his relaxation techniques into my daily practice and also into my Pilates classes.
One of the changes I’ve tried to make relates to morning daylight. I've found this easier now that the mornings are lighter earlier. I try and drink my early morning cup of tea in the garden when possible. It appears that, even on a cloudy day, the intensity of the morning light helps to trigger our internal body clock and help to set our circadian rhythm, but the effect is reduced when looking through a window. So, getting a good nights sleep at night actually begins with getting daylight in the morning! If you're an early riser, you may like to join an 8-8.45am Pilates class - email to book in - spaces on Wednesdays and Fridays.
There's also the reverse situation, of a negative impact of bright light stimulation in the evenings. This appears to trick the brain into thinking it's still daytime and can have a negative impact on sleep. Before the, relatively recent, invention of the electric lightbulb, the only light available after sundown would've been candle or fire light. I try to mimic this in the evenings by turning off my bright overhead lighting and using softer table lighting instead, which helps me start to wind down. Maybe you've noticed the soporific effect of eating dinner in a dimly lit restaurant?
I recently discovered that we tend to have a surge in energy levels as the lights go down in the evening, which provided an evolutionary benefit, allowing ancestral humans to set up camp or return safely to the cave before dark. Apparently, this surge in energy still happens now, however with the invention of electric lightbulbs, we can control when the lights go down, and often leave this until just before we expect to go to sleep. The sudden darkness then triggers a surge in energy, just as we're trying to settle down and go to bed. (Stolen Focus - Johann Hari - I highly recommend this book). I usually turn off the main lights and switch on table lamps after dinner, which may help to ensure this energy surge has passed by the time I'm settling down to sleep. In addition, I try to minimise use of electronic screens in the evening for the hour or two before bedtime, or alternatively wear my blue light blocking glasses.
Importantly, If I forget any, or all, of these rituals and don't drift off so easily, I try not to feel anxious about it, and instead trust that I will fall asleep soon. Being anxious about not falling asleep is likely to make me toss and turn for even longer, so I do my best to practice some calming breathing techniques and allow sleep to come naturally.
I'll be running a 4-week workshop on breathing techniques in the summer holidays - so subscribe to my Email Newsletters for further details.
Sign-up to my Email Newsletters by clicking the button below and get your FIRST PILATES CLASS FREE! Then email me to book your place in a regular weekly Pilates class at Hook Community Centre. Next course starts 8th/10th June but you're welcome to start anytime, spaces permitting. Full class details on my home page and Pilates page
26/4/22
Changing my mindset
I came across the idea of changing my mindset about obstacles after reading an amazing book by Ryan Holiday called 'The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph'. This mindset shift has helped me to try & view obstacles as opportunities for positive change. In this article I’m not referring to life changing level of obstacles such as grief, redundancy, relationship issues… However, I am referring to the small everyday things that happen.
Here's some examples of the ways I’ve tried to change my own mindset :-
• Not being able to park the car close to the entrance to the shop - I will use this as an opportunity to take a few more steps in the day.
• Needing to speak to the children who are upstairs in their bedroom - Rather than taking the easy option of texting them from downstairs I’ll take the opportunity to take an extra flight of stairs and go up and speak to them in person.
• Driving the car and having to wait at red traffic lights - Using the opportunity to practise remaining calm and being mindful until the traffic lights turn green, rather than fuming about the traffic and increasing my stress levels.
• Needing to have a difficult conversation with a family member - I'll try and use it as an opportunity to practice compassion and understanding and to deal with the situation as calmly as I can.
• Walking in nature and noticing a fallen tree - As an ex-gymnast I can't resist the opportunity to use an obstacle like a fallen tree as a chance to challenge & test my balance!
One of the biggest things that's helped me to make changes in my habits has been various small shifts my mindset. I love Marie Forleo‘s suggestion that we strive for 'progress not perfection' and I regularly remind myself that this is what I’m striving for. Sometimes aiming for perfection can lead to disappointment when things inevitably don't go perfectly, but it can also lead to procrastinating rather than getting started, for fear that the end result won't be perfect.
Another thing Marie Forleo tells us is to 'start before you’re ready', which I have to remind myself every time I post on Facebook or create a Newsletter, or write a blog post like this one! I don’t feel like I'm a writer or creator and yet that is exactly what I’m doing, so I have to tell myself to start before I’m ready otherwise I would never share any of this! I love her book 'Everything is Figureoutable' and her Marie TV podcast. I feel so fortunate to have heard her speak at a live conference a couple of years ago, when I didn't know who she was, and have now benefited hugely from her work.
I also find James Clear's work very inspiring and, in particular, I love his analogy of the ice cube. It appears not to be changing state, even though the temperature of the air is rising around it all the time, until suddenly it changes from ice to water. This can be how it feels when we’re trying to reach a new goal - feeling as though we're trying and trying and trying, and yet nothing appears to be happening, until all of a sudden it does! Remembering this analogy helps me to persist for longer and not quit before the 'ice' has had a chance to melt!
He also says that each time we do a habit, we're 'casting a vote for the type of person we want to become', so by 'starting before I'm ready' and then writing and posting some content, I'm casting votes towards becoming a creator and a writer! And, like the melting block of ice, I'm actually now being a writer and creator - as well as a Pilates instructor!! Could you take some time to think about what sort of person you want to cast votes for?
Another of James Clear's inspirational analogies is; that our current habits act like compound interest for our future selves. He explains how every small habit we do each day in the present, can compound either in the positive or the negative overtime (depending what the habit is.) I find this really helpful when trying to stick to some of my more healthful behaviour changes. I try to keep in mind, that I may not notice any positive benefit yet, but my future self will thank me later, and that the occasional slip-up or missed work-out won't 'break the bank' but that my regular habits are what will make the difference in the long run. If you'd like to hear more of James's fantastic advice, I can highly recommend his book 'Atomic Habits' and his Email Newsletter
I’ve begun to appreciate that self-care is not selfish but is essential. Changing my mindset around this has allowed me to build more self-care into my daily routine. This has had a huge impact on my anxiety levels and my general productivity and my overall feelings of well-being - what's your favourite way to look after you? Could you build more of that into your daily or weekly routine?
Perhaps an hour of Pilates per week could be a good place to start? Send me an email to book your place.
10/3/22 Growing up versus growing older
I’ve been thinking about the concept of growing older versus growing up recently. During a walk with my family, a passer-by commented at my husband, who was walking along a wall, that 'growing older is mandatory but growing up is optional!' I love that sentiment and was reminded of it again when saying goodbye to my dad after a family birthday celebration where we'd played silly games. He remarked that it had felt like a real tonic to 'let his hair down and be silly for a while'. Have you done anything recently to make you feel younger again?
I try and keep this ethos in mind when teaching my Pilates classes, with one of my key aims being to enjoy ourselves and have fun while we exercise. We don’t take ourselves too seriously (even though I’m a keen advocate for good technique) and we regularly end up laughing at ourselves when trying a new move or stretch. The beanbags we've been using this term have certainly given us a few laughs!
This social connection and fun element is just one of the many potential benefits you might experience when attending my Pilates classes. Email to book your place in a regular weekly Pilates Class at Hook Community Centre
Why can't I get myself to exercise?
10/1/22
In this article I'm sharing some ideas from an amazing book by Dr Daniel Lieberman called 'Exercised - The Science of Physical Activity, Rest and Health'. It's a large book, I'm a slow reader and I'm only half-way through it, but there have been so many interesting insights for me already, that I thought I'd share some with you now.
I'll be summarising my main take-aways, in my own words, that I've found most interesting, and I can highly recommend reading it! When referring to 'us' I'm referring to the typical modern-day westerner, i.e., living in a comfortable & safe home, with an adequate income, most likely from a sedentary job.
Contrary to what we might think, the Hadza tribe of hunter-gatherers are not physically active all day long, although they are more physically active than typical modern-day westerners. They have no word for 'training' and don't tend to be physically active unless it's necessary, such as finding or hunting for food, or for ceremonies and rituals - dances and races, and having & looking after their children & grandchildren. Dr Lieberman therefore recommends that, in our modern sedentary lives, we should try to make exercise necessary and fun, to help us overcome the next issue...
We evolved to conserve energy - approximately 2/3 of the energy expended each day is used on our resting metabolism i.e., the energy required for all the bodily processes that go on at rest. Approximately only 5% of us would voluntarily take the stairs over the escalator, and this is normal behaviour, because we are programmed not to waste precious calories on unnecessary physical activity. No longer having to move our bodies much to find food, we are in the 'unusual' situation of trying to motivate ourselves to move, for the sake of moving, which understandably can present a real challenge for many of us.
In his chapter on sitting, Dr Lieberman describes the three main health concerns related to prolonged periods of uninterrupted sitting as: whilst sitting we are not exercising or being active; inactivity may harmfully elevate levels of sugar and fat in our bloodstream; hours of sitting may increase inflammation in the body. He discusses the issue that prolonged supported sitting allows muscles to remain persistently inactive, therefore reducing their ability to function as glands. This reduces the amount of health benefitting structures synthesised within the muscles with a potential knock-on negative effect on metabolism, circulation, bones, and inflammation.
He noticed that even though hunter-gatherer tribes people spend many hours sitting each day, they are usually sitting on the floor, squatting, or kneeling rather than sitting in a chair. These less supportive positions require more muscle activity. Regular movement such as getting up out of the chair may be very beneficial for our health. He describes experiments which support the idea of 'active sitting,' and he recommends fidgeting & changing position frequently.
This is just a summary of the first three chapters and here's how I've implemented some of the suggestions in my own life:
• Using my fitness tracker watch to remind me to move every hour
• In the evenings I spend some of my TV- time sitting on the floor which inevitably leads to regular changes of position
• I took up running once a week with a friend in January 2021, which I’m sure I'd have given up by now if it weren’t for her relying on me to show up, not to mention the social connection and positive support we give one another.
If this has inspired you to start moving more, why not give my Pilates classes a try? It could fulfil a couple of Dr Lieberman ‘s suggestions
• By booking your place & paying for a half term upfront you'd generate a feeling of accountability to attend each week, plus I would be expecting to see you in class too!
• The social interaction, welcoming environment, camaraderie & laughter, could 'make it fun,' helping you to overcome the natural instinct that we all have, to conserve energy & avoid unnecessary movement.
Just start by sending me an email and enquiring about class availability - booking is required in all classes and there's no need to wait until the start of term, new members can join at any time, spaces permitting. Or, sign-up to receive my monthly email Newsletters and then contact me when the time is right for you.
6/10/21
'Habits of a Health Coach' - Why Variety really is the 'spice of life'
As a Hook resident and qualified Health Coach & Pilates Instructor, with a background in Physiotherapy, I'm writing this article as another 'sneak peek' into some of my habits, this time around variety. I'm fortunate not to have any medical or dietary issues that restrict or influence what I eat or do, and this article is based on my own experiences and is therefore solely for information and interest and is neither advice nor instruction. No liability accepted.
As mentioned in one of my previous articles, the health of our gut microbiome is a key factor in our overall health. The gut micro biome can be supported by eating a wide variety of different types of whole food. Fruit & vegetables in particular, contain certain types of fibre which we can't digest, but which feeds our beneficial gut microbes.
The different colours that make up the wide variety of fruit and vegetables, indicate the various plant nutrients that are present in the different coloured foods. These phytonutrients provide multiple, wide-ranging health benefits, and so I try to consume the rainbow of different coloured fruit and vegetables daily where possible.
There are also various health benefits provided by consuming a variety of different food types, such as pulses, grains, nuts & seeds. So, I try to incorporate many different types of foods into my weekly intake by using the mantra ‘just one more‘. This might include adding lentils into a meat dish or chickpeas to a salad, or just adding a sprinkling of seeds to my breakfast. I prefer to think about 'adding in' rather than 'taking out' when I’m considering my food intake. I find restrictive diets don’t suit me and I aim to to focus on adding in natural, whole foods which helps me to reduce my intake of refined, processed foods. The additional fibre and reduced processed carbohydrate intake help me to feel full for longer and keeps my blood sugar levels more in balance, which you can read about in the July/ August edition.
The daily processes of the cells in our body produce waste products, some of which are potentially damaging to our health; however, antioxidants help to neutralise some of these damaging by-products. Eating a wide variety of plant-based whole foods helps increase the antioxidant levels in the blood, reducing the damaging effects of these by-products.
Our body needs a wide variety of vitamins and minerals in the diet to function optimally, and so, by consuming a wide variety of colours, and types of whole foods, I feel I'm giving my body and brain a good chance of functioning well for me. One of my techniques is to choose the 'healthier' option before allowing myself the 'treat' afterwards if I still want it. I also practice self-compassion and positive self-talk for those times when I don’t manage this and try to get back on track the following meal, or the next day.
Variety is also important when it comes to moving my body and I've recently discovered open water swimming (at Quayswim, Mytchett), which is a new form of exercise for me. It combines 5 of my favourite stress-reducing things - family, community, movement, friends, and nature. I don't take it too seriously and enjoy swimming a variety of strokes as I slowly make my way around the lake. Not least because I find it hard to swim front crawl for very long, but also, I can't chat if my head is under water! You can read more about stress in my September article, or on my website.
I try to find additional opportunities, such as while the kettle boils, or while watching TV to incorporate a little extra movement variety, such as a simple circuit of body-weight exercises, or some basic stretches. I also love playing tennis which provides plenty of movement variety too.
If you’re interested in starting a new movement activity to increase your movement variety, why not join my Pilates classes? You'll find a welcoming community and get the chance to work on aspects such as balance; breathing; posture; flexibility; strength; relaxation; and core. All at your own level of flexibility and ability. All adults welcome, from beginners and beyond. Please contact me to book into a Pilates class at Hook Community Centre
(Whilst I do eat meat and fish, I have chosen to focus this article on variety within plant-based foods).
2/9/21 'Habits of a Health Coach' - What is stress?
As a Hook resident and qualified Health Coach & Pilates Instructor, with a background in Physiotherapy, I'm writing this article as another 'sneak peek' into some of my habits, this time about stress management. The stress (and my own strategies) discussed in this article, relate to the everyday, smaller types of stressors. I don't address larger stress-inducing life events such as illness or loss. If you need help, please seek appropriate advice. This is solely for information and interest and is neither advice nor instruction.
The stress response, also known as the 'fight or flight' response, is a survival mechanism, that evolved to help us escape imminent danger, such as being chased by a predator. In our modern World, an acute stress response might occur if you suddenly needed to cross the road with a bus coming towards you. You'd likely have: an increased heart rate; quick release of stored sugar into the blood; insulin production to allow that sugar into the muscles; & release of stress-hormones e.g., cortisol. After you safely crossed the road, the stress response would reduce, heart rate would slow, and cortisol levels would return to normal.
Our modern way of life often leads to a sustained, low-grade, chronic type of stress. It could be caused by multiple small, non-life-threatening stressors occurring throughout the day, triggering the stress response within the body. Imagine an upsetting email first thing in the morning, then dropping your breakfast cereal on the floor & losing your car keys as you rush out the door and sit in traffic, making you late for work, and the added pressure to complete your work before your afternoon deadline. The accumulation of small stressors can create a longer-term rise in our cortisol levels, leading us into a more sustained state of heightened stress. This may have long-term consequences to the overall health of our body, which is not designed to be in a prolonged state of heightened stress. The WHO (World Health Organisation) have produced a free guide called 'Doing What Matters in Times of Stress', available on the WHO website.
One of my stress-management habits, linked to my February article about movement, is exercise. It's likely that my use of the exercise bike in the mornings could aid my stress levels. The moderate exercise likely triggers release of chemicals that support my mood, positivity, and stress levels, as well as utilising sugar from the bloodstream.
Since reading Light Watkins' book 'Bliss More', which taught me the basics of meditation, and several other books since, I've created a daily meditation habit. I try to practice for 10 to 15 minutes daily, which has really helped me to manage my stress levels and in particular my anxiety levels, which have been raised at times in the past.
I utilise breathing techniques to try & reduce the stress levels in my body via the amazing links between breath and the nervous system. Shallow, faster, chest breathing is linked with the stress-side of the nervous system and slower, deeper, nasal breathing with the restful-side of the nervous system. It's been noticed that a common effect of working at a computer is to go into shallow breathing mode, so I try to stop working now and again to take 1 or 2 slow, gentle, nasal breaths. Which I'm doing now as I write!
The way we eat might also have an impact on our stress levels. As discussed in my July/August article, a sharp rise in blood-sugar levels following a sugary meal or drink often leads to a sudden energy dip a while later, which could act as a stressor on the body. I try to minimise these 'ups and downs' by eating mostly whole-foods and limiting my sugar intake, among other 'healthy' eating habits. Also, the stress-response itself, causes a rise in blood-sugar levels, and therefore persistent stress could lead to prolonged increased blood-sugar levels, and its accompanying deleterious health effects.
As with most topics I've been discussing in these articles - it seems from scientific evidence - there's lots we can do to improve our stress levels. My Nutrition and Lifestyle Coaching courses include strategies to reduce the effects of stress on the body, and my Pilates classes incorporate breathing and relaxation techniques which may help my participant's stress levels. Drop me an email to enquire and book your place.
My main inspiration for this article includes:
Patrick McEwan 'The Oxygen Advantage'
Light Watkins 'Bliss More'
Dr Rangan Chatterjee’s books - 'The 4 Pillar Plan' and 'The Stress Solution' and various podcast interviews 'Feel Better Live More' including Dr Kelly McGonigal, Patrick McKeown, James Nestor, Mithu Storoni, Light Watkins and others.
Balancing the blood sugar
27/7/21 'Habits of a Health Coach' - How I try to manage my Blood-Sugar Balance
As a Hook resident and qualified Health Coach & Pilates Instructor, with a background in Physiotherapy, I'm writing this article as another 'sneak peek' into some of my habits, this time focussing on blood-sugar balance. I'm fortunate not to have any blood-sugar related health concerns such as diabetes type I or II and this is therefore written based on my own experiences and choices. This article is solely for information and interest and is neither advice nor instruction. No liability accepted.
The body keeps the level of sugar in our bloodstream within a specific range, for our optimal health. After eating or drinking certain foods, sugar enters the blood stream, via the digestive tract. The body responds to the surge in blood-sugar by producing the hormone, insulin, which acts a bit like a 'key', allowing the sugar to travel from the bloodstream into the cells e.g., muscle cells to be used as fuel, or to be stored.
The term, 'blood-sugar rollercoaster', describes a situation I've experienced, where a 'sugary' meal or snack caused a sudden rise in blood-sugar levels. This resulted in a similarly large spike in insulin production & consequently, a rapid drop in blood-sugar levels then followed. This drop would often leave me feeling hungry and sometimes lightheaded between meals. (It can also lead to energy dips or difficulties with concentration or mood swings). I'd then crave more sugary foods and the rollercoaster would go round again. Not only might big swings in blood-sugar levels lead to energy slumps and food cravings, but in the longer term, this pattern could influence our risk of developing chronic health conditions such as type II diabetes.
A challenge we face in our modern society, is that there's often 'hidden' sugar in what we think of as 'healthy foods', such as cereals. There are also foods that aren't considered sugary, but which can be broken down into simple sugars very quickly within the body. These include highly refined and processed foods, such as white bread, white pasta & potato crisps. The wholegrain versions might take longer to be absorbed and therefore create fewer peaks and troughs, thus allowing the blood-sugar levels to remain more consistent.
Here's just some examples of the habits I’ve created, to try and improve my blood-sugar balance:
- Swapped white refined foods for the wholegrain versions where possible, such as wholemeal or wholegrain bread, pasta, spaghetti and rice.
- Reduced my intake of sweet coffees.
- Increased the quantity and variety of vegetables on my plate which are: less likely to spike my blood sugar levels; & also help me to feel more full-up.
- Reduced my consumption of ready meals, in favour of 'cooking from scratch'.
- Take regular moderate exercise e.g., tennis, cycling, walking & Pilates
- Being reflective and noticing how I feel after eating certain foods
To link this topic back to a couple of others I've discussed previously:
- Movement - Moderate exercise could promote sugar uptake from the blood stream into the muscles and it might also improve insulin sensitivity
- Gut health - The science suggests that diets higher in sugar can lead to an imbalance of bacteria in the gut, potentially reducing the health-giving effects provided by the beneficial gut microbes
- Stress - Dips in blood-sugar could act as a stressor on the body. Additionally, being in a state of chronic stress may negatively affect blood-sugar balance - I'll be writing about stress in an upcoming article.
I hope this has begun to highlight how inter-connected the body is. Small positive changes in one area of our diet or lifestyle may have multiple different positive effects within the body. This is a key part of Nutrition and Lifestyle Coaching, and you can read more about that by clicking the Nutrition tab.
If you're interested in joining a fun and friendly Pilates class at Hook Community centre - email me to book into a regular weekly class.
For further details on some of the information shared, check out this website - Dale Pinnock - the Medicinal Chef, and 'The Four Pillar Plan' book by Dr Rangan Chatterjee
15/6/21 'Habits of a Health Coach' - How I've used the science of behaviour change
As a Hook resident and qualified Health Coach & Pilates Instructor, with a background in Physiotherapy, I'm writing this article as another 'sneak peek' into some of my habits, this time about habit change itself. This is solely for information and interest and is neither advice nor instruction.
One of the key areas of focus during Health Coaching is that of behaviour change. So much of our daily lives is made up of automatic habits, that it can be very difficult to adopt new ones, however, it is possible through implementing some habit change science.
I’ll explain how I've used some of the science around behaviour change in relation to my own, recently formed, new habit 'to use the exercise bike, for two minutes, most mornings on Mondays to Fridays'.
The first strategy was to make the habit tiny, and so my target time for each session is only two minutes. I intentionally haven’t increased that target time, even though I began this habit about 2-3 months ago. Sometimes I stay on the bike for a longer time, but I try to feel a sense of achievement each time I reach the two-minute target.
Another strategy was to make the habit as obvious as possible. So, I place my cycling clothes out ready, the night before. This provides the visual cue to put them on in the morning and reduces decision-making first thing in the day.
I’ve tried to make the new habit as rewarding and enjoyable as possible by listening to an interesting podcast or uplifting music while I pedal. When I reach my two-minute target I have a small celebration such as a smile or an internal pat on the back, which helps to reinforce the positive emotion linked to the habit. I’m also a fan of lists, and I get a sense of satisfaction when I put a tick next to 'exercise bike' on my to-do list.
I've also unintentionally used outer accountability to help keep me on track, and so, having documented this habit in a previous Hook Focus article, I now feel a sense of accountability to the readers of Hook Focus, to keep going with it!
I've found these simple strategies have made many of my new habits easier to stick to and have worked best with new behaviours I intended to do, rather than old habits I wanted to stop doing. I've made it tiny; made it obvious; made it easy; made it enjoyable; and then celebrated my success.
There are, of course, times when things 'get in the way' and I don't use the exercise bike as planned. I try to use these times, as an opportunity to practice self-compassion and positive self-talk, and then I try and resume my habit the very next day.
Most of these ideas have stemmed from the amazing work done by BJ Fogg (Tiny Habits) and James Clear (Atomic Habits), both excellent books on the subject of behaviour change. These 2 authors, and my Nutrition and Lifestyle Coaching training, have helped me to create my new 'habit recipe' or 'habit stack', as they refer to it. So, it could read something like this - After I brush my teeth, I’ll put on my cycling clothes. After I put on my cycling clothes, I'll use the exercise bike for 2 minutes. After I use the exercise bike I will smile and put a tick on my chart. These authors have also both featured in Dr Chatterjee's podcast 'Feel better Live more', (which is also available on YouTube). Their books are both available in audio format too, which is how I enjoyed them, sometimes whilst pedalling!
Habits and behaviour change are a key part of Health Coaching. Perhaps you've tried to make positive health changes before, but struggled to maintain them? Perhaps you need more guidance, support and community to help you reach your goals? If you’re interested in finding out more, please see my nutrition page on my website. I'm hoping to start some health coaching groups in Hook soon.
If you’re interested in starting a gentle new movement habit, perhaps my Pilates classes might help you with the routine and accountability and hopefully a positive experience associated with it too! I'm really looking forward to hearing from you. Booking required in all classes; spaces are limited.
17/5/21 'Habits of a Health Coach' - Why focus on Gut Health?
As a Hook resident and qualified Health Coach & Pilates Instructor, with a background in Physiotherapy, I'm writing this article as another 'sneak peek' into some of my habits, this time focussing on gut health. This article is solely for information and interest and is neither advice nor instruction.
I'll provide a brief explanation about the term gut health and also some of the habits I've adopted to try and improve mine. Science is continuing to grow in this emerging area and is gradually revealing how important our gut health is to our overall health. Gut health not only refers to the health of our digestive tract and our ability to absorb essential nutrients; but also, to what is known as the gut microbiome. This is the term used to describe the vast colony of beneficial microbes that live in and around our gut.
These beneficial microbes perform many functions to our benefit such as: aiding digestion; supporting our immune system; supporting our mood and also manufacturing certain beneficial structures such as short chain fatty acids and some of the B vitamins.
Dr Chatterjee, amongst many other health experts, advises that we try to consume a wide variety of different colours of fruits and vegetables each day, in order to promote a healthy, diverse and adequately populated gut microbiome. So, one aim of mine, is to eat plant-based foods of each colour every day. I made the adjustments to my diet, as with all my health habits, gradually, in order to allow my body, the time to adapt to the extra nutrients and particularly, the fibre. An additional benefit I've noticed, of putting more vegetables on my plate, is that I tend to feel more full-up after a meal and I'm consequently less prone to evening snacking.
Beneficial gut microbes might be further nourished through consumption of pre-biotic fibre, contained in certain plant-based foods, such as broccoli. Probiotic foods are also thought to be useful in supporting gut health, and although the science on this is still emerging, I try to incorporate some fermented foods into my diet such as natural 'live' yoghurt or kefir in my breakfast and I enjoy drinking a glass of kombucha now and again.
Gut health may be further improved through other lifestyle factors, such as: by improving sleep quality and quantity (see my previous blog); or by reducing chronic stress levels. One of my daily relaxation habits involves using my hand washing time to practice a few slow, calming deep breaths and enjoying a moment of mindfulness.
Science shows a strong connection between the gut microbiome and the immune system. It appears there's even communication between the beneficial microbes living in the lungs and those living in the gut, in order to assist the functioning of our immune system.
The beneficial microbes in the gut may also help to maintain the integrity of the gut lining, which in-turn may help to reduce inflammation in the body. Chronic low-grade inflammation is now thought to be linked to many of our modern chronic diseases, therefore supporting the gut microbiome could play an important role in promoting our longer-term overall health, which motivates me to do what I can to support mine.
In health coaching, clients are guided towards making, manageable, sustainable, tiny changes to support their longer-term health goals. My Pilates classes incorporate relaxation and mindfulness practices. Could this be having a positive effect: not only on the mental health; but also, the gut health of my class members? Drop me an email to find out more; or subscribe to my 'Email Newsletters', full details can be found at www.katietarling.com
If you'd like to delve deeper into this topic, my sources include
Dr Chatterjee's fantastic book 'The 4 Pillar Plan' and his podcast 'Feel Better, Live More' episodes with Dr Megan Rossi and Dr Michael Ruscio.
Some of the content came from a recent online conference run by IHCAN magazine.
9/4/21 'Habits of a Health Coach' - Why I try to prioritise Sleep!
As a Hook resident and qualified Health Coach & Pilates Instructor, with a background in Physiotherapy, I'm writing this article as another 'sneak peek' into some of my habits, this time about sleep, and some of the amazing science that's emerging to explain them! This is solely for information and interest and is neither advice nor instruction. This topic is vast, and I hope to cover more in later issues.
Sleep can be a delicate issue to discuss, and I hope to give a non-judgemental account of some of my sleep habits and their potential associated health benefits. These, along with all of my 'health habits,' are things I've changed very gradually over time, by making small manageable tweaks to my diet & lifestyle, keeping in mind Marie Forleo's concept of 'Progress not Perfection'! Society can really affect our attitudes towards sleep, which I won't have space to discuss in this article. If you're concerned you might have a diagnosable sleep disorder, I encourage you to seek medical advice.
It's becoming increasingly clear that habits and behaviours during the day can have a big impact on quality and quantity of sleep and that the human body is so inter-connected that sleep, or lack thereof, appears to positively or negatively impact almost all areas of the body and brain.
One of the most common tips I've come across relates to regularity around sleep. Our circadian rhythm, or body clock, is important to our ability to sleep well at night. So, I aim to maintain a similar sleep-time and wake-time every day to support my body clock. The term 'social jet-lag', describes the pattern of a Monday-Friday routine, followed by late nights and lie-ins at the weekend, which may 'confuse' the body clock and make it harder to establish the weekday routine again on Monday morning. Maybe you've noticed a lethargy particularly on Monday mornings? I've noticed that the more regular I keep my sleep/wake times, the better I feel and the better I sleep, but there are inevitably times when things don't go to plan.
I often try and get outside in daylight before noon, perhaps taking a short walk, or enjoying a coffee in the garden. It seems there's a particular quality to the natural daylight in the mornings, even on a cloudy day, that could help to strengthen our body clock and therefore help with our sleep/wake cycle. So, by choosing this habit at the start of my day, I might be improving my chances of a better night's sleep that night. This goes full circle in helping me to feel more like getting up and enjoying some daylight the next morning!
Dr Matthew Walker explains how the core body temperature needs to drop a little in order for sleep to occur, so I try to cool my bedroom down in the evening before going to bed. There's growing research around blue-light and bright-like exposure in the evenings, which may also disrupt the body-clock, 'tricking' the brain into thinking it's daytime. So, I utilise the settings on my devices to automatically reduce blue-light levels in the evening. I often wear blue-light blocking glasses when using screens before bed, thus reducing my blue-light exposure and potentially boosting my sleep.
Sleep is a complex process which can be affected by multiple factors within and throughout our lives. Sources for this article were:
Dr Chatterjee's 'The 4 Pillar Plan'
Dr Matthew Walker’s various sources, including podcast appearances, TED-Talk - 'Sleep is your superpower,' and book 'Why we sleep'.
Having looked into the research around sleep and the huge variety of benefits to both the body & brain that sleep seems to provide (which I've also been posting about on my Facebook page this month), I've made it one of my key health and wellness priorities, aiming for an 8-hour sleep opportunity each night (which I've found is optimal for me), whilst also having self-compassion when I can't.
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3/3/21'Habits of a Health Coach' - How & why I try to move more!
As a Hook resident and a qualified Health coach, I've written this article as a 'sneak peek' into a couple of my movement-based health habits. It is solely for information and interest and is neither advice nor instruction.
One movement habit I have, is to do standing calf raises whilst brushing my teeth in the morning, i.e., going up and down onto my toes. I created this habit by keeping it tiny, linking it to an existing habit and by having a quick smile immediately afterwards to create a positive experience. I also use my exercise bike on weekday mornings for at least 2 minutes. I've kept my target time really low, so that even on busy days, I can still manage the minimum. I boost the positivity associated with this new behaviour with a smile or fist pump when I reach 2 minutes, even if I continue to cycle for longer.
I've found that the 'trigger' to carry out a habit is really important when I'm trying to establish something new, because good intentions easily get forgotten. For me, the best triggers or prompts, are when I attach my new habit to an already existing one, sometimes referred to as 'habit stacking', such as in my tooth brushing example. I have the most success if I add the new habit either during, immediately before, or after something I already do. I also leave my cycling clothes out in a pile the night before, to prompt me in the morning and reduce decision making or procrastination!
I love understanding the science behind my habits and I’ve learnt recently (from a podcast with Dr Kelly McGonigal), that taking moderate exercise for 20 minutes or so (for example riding my exercise bike), may have some positive benefits to my mood! This type of movement could produce a chemical that has an amazing effect in the brain which essentially helps to dampen down negativity and increase feelings of positivity. She goes on to explain how recent research has shown that our muscles may actually act rather like 'glands' in producing chemicals that may both positively impact almost all areas of the body but may also improve the brain's resilience to stress.
Inflammation is an essential, natural bodily process, particularly in an acute situation e.g., a cut finger, or sprained ankle. However, our modern collective diet and lifestyle seems to be associated with an increase in longer-term chronic inflammation, which may be linked to many of today's modern chronic diseases. A surprising possible benefit of muscle contractions during strength training, such as my calf raises, is the production of anti-inflammatory chemical messengers. These messengers are considered to be a signal to the body that helps to reduce inflammatory processes.
Age-related muscle-mass loss, which can also be detrimental to our health, is thought to begin as early as in our thirties! So, my strength training habit might contribute to the slowing of this loss of muscle-mass as I age.
Sometimes, when I start a new movement habit, I'm initially de-motivated to repeat it because of the immediate negative effects of feeling hot, sweaty or achy. However, if I can associate it with a positive or up-lifting experience, I might be more likely to do it again. Dr Kelly McGonigal explains the benefits of positive distraction, particularly in the early phase of a new movement habit, such as listening to up-lifting music. I've found running with a friend certainly makes the experience much more positive and repeatable.
These are some of the lesser known and more recently discovered potential health benefits associated with my movement habits, but there may be many more including bone, joint and muscle health, as well as heart, lung and circulation health, not to mention balance and co-ordination, which have not been discussed here.
If you're interested in my sources of scientific information, you might enjoy
'The 4 Pillar Plan' - Dr Rangan Chatterjee
'Feel Better Live More' podcast Dr Rangan Chatterjee in conversation with Dr Kelly McGonigal
'Tiny Habits' - BJ Fogg
If you'd like to add a regular Pilates class to your weekly routine, drop me an email
A varied movement diet!25/1/21
Variety is important in our movements as well as in our diets. Our modern lives, and particularly lockdowns, can result in us spending many hours sitting in supportive chairs. Our bodies tend to adapt to the challenges placed upon them and our sedentary lifestyle may cause our bodies to adapt to this lack of movement variety. This could potentially lead to tighter hips or lower back pain and weakness in our muscles.
Dr Lieberman in his book 'Exercised' explains that active sitting could be a much better option in terms of our overall health. He notes that even though hunter-gatherer tribes spend many hours a day sitting, it's usually not in a supportive chair and is often carried out on the floor or with regular interruptions, i.e., getting up and moving about before sitting back down again.
He recommends fidgeting and moving regularly in our seats as well as frequently getting up out of the chair and perhaps walking a few paces before sitting again. Having analysed lots of research he suggests that our leisure sitting time could have a bigger impact on our health than our work sitting time. He also notes that back pain might be reduced by promoting better sitting posture through improvements in spinal muscle strength - something I try to incorporate in my Pilates classes.
Lately I've been spending some of my evening TV time sitting on the floor, which inevitably involves me changing my position much more frequently, while I catch up on my favourite TV shows! This gives me some much needed movement variety each day.
All in our own time15/1/21
As I was dealing with a bunch of cut flowers that I had had for some time, I was removing certain stems that had died and rearranging the remaining stems that still looked good. It made me think about the fact that we are all going through things in our lives at different stages and at different paces whether that be the way we feel during the Covid-19 pandemic or simply the way we feel about our health and our well-being.
One of the key components of my NLC work is to establish a client's 'readiness to change' - because although many of us may be quite aware of the areas of our diet or lifestyle that we could change for the better we don’t always feel in the right mind-set to make those changes right now. Sometimes we just need a little time to let a thought or idea sit in our minds for a while before we feel ready to act on it. If you are getting closer to being ready to change something in your diet and lifestyle and would like some guidance and support with those changes, please email me to find out more about my NLC courses. Or if you're ready to add a new exercise class to your weekly routine, email me to book a place in a Pilates class.
Overcoming our programming to conserve energy
December 2020
Whilst away for a long weekend with my husband in Devon recently we enjoyed a lovely coastal walk taking us about 70 flights of stairs down to the beach and back up again! We made full use of the 4 benches strategically placed on our way back up! And whilst getting our breath back sitting on a bench, we watched a small bird of prey, maybe a kestrel, as it hovered very close to where we sat. As it was a very windy day the bird needed to put in what looked like no effort whatsoever in order to just maintain its position, making full use of the wind to allow it to reduce its energy use. And it made me think about how we are also programmed, through evolution and for survival, to minimise our energy use in order to conserve it for a later date when food may have been scarce. Listening to one of my favourite podcasts with Dr Chatterjee 'feel better live more' he was interviewing Dr Daniel Lieberman in a recent episode where this was explained very clearly.
Dr Lieberman was suggesting that in order to overcome our natural programming to conserve energy we should try and choose forms of exercise that are fun and enjoyable, and to use the social element to make it even more fun and sustainable. He also noted that in certain indigenous tribes there is no word for 'training' because the physical activity they carry out is necessary and that the concept of exercise for its own sake is a very modern concept. In order to exercise and have fun and get the social connection with your own local community of like-minded people, get in touch to give my Pilates classes a go and see if that might be a form of exercise that you can enjoy and continue in the long term. Dr
Lieberman also explained how our evolution never programmed us to lose weight and how it’s important to have compassion around weight loss which I also firmly believe in and you can experience that for yourself if you wish to contact me about my nutrition & lifestyle coaching - which is not focused on weight loss specifically but more focused on improving overall well-being through improvements and small changes in many aspects of our lives from stress to sleep and movement to nutrition.
Falling back into old habits - 27/11/20
During these challenging Covid times, I've begun to recognise that I'm starting to fall back into some less desirable old habits - such as eating more sugary foods than I'd like. I'm finding the Covid-19 pandemic has given me a sense of - I deserve a treat because life has changed so much - and I'm finding it harder to stick to the healthier habits I created for myself before the pandemic hit.
I'm reminding myself of BJ Fogg's Tiny habits book that I read (well, listened to!) and how important it is to start tiny when trying to change or create a new habit. HIs book explains why starting tiny makes us so much more successful and, how over time those habits can grow, or even multiply!
So, I've decided this week, to change one small thing - eating one extra vegetable at dinner time, in order to increase the variety and quantity of vegetables in my diet. Although this isn't directly addressing the issue of excess sugar - I decided to tackle a positive change in the hope that this would trickle into more positive changes in other areas of my diet and lifestyle.
If you'd like to learn more, I can recommend the book 'Tiny Habits' by BJ Fogg or the podcast by Dr Chatterjee - Feel Better Live More- where he interviews BJ Fogg.
I also use this concept in my Nutrition and Lifestyle Coaching - email me if you'd like to experience NLC for yourself. Or if you want to make a weekly movement habit, and join a friendly and supportive community of people, feel free to email me and book into one of my Pilates classes.
Choices11/11/20
As I walked along in the beautiful sunshine recently, I was going down a footpath lined on both sides with a fence giving me no other option than to keep walking straight ahead. This situation reminded me of the situation we are about to enter as we go into our second lockdown and the sense that a lot of my choices are being taken away from me, including having to cancel all my Pilates classes for the second time this year. I started to feel a little bit down about that until I remembered that even though a lot of my choices have been made for me, I still have many choices to make throughout each day. And so, I have decided to start my mornings every day with a positive intention in the hope that it will give me a more positive mindset to focus on throughout the day.
I heard the idea of the 'morning intention' on the Feel Better Live More podcast with Dr Chatterjee when he interviewed Deepak Chopra. He suggested focussing on 4 points in the body and saying a small phrase at each point, but it could just as easily be a phrase you make up to start your day on a positive note, such as, 'today is going to be a great day', or 'today I will be kind to myself and celebrate my small successes'. I'm going to give it a go, starting tomorrow morning! What small positive choice can you make in order to make your day feel more intentional and mindful?
If you would like help with making different nutrition and lifestyle choices, contact me to enquire about NLC.
Autumn Leaves
29/10/20
As I walked down the lane recently, I noticed up ahead a mini 'snowstorm' of beautiful leaves blow from the trees and flutter in the sunlight to the ground. I stopped and took a moment to fully enjoy the stunning sight and it made me think about a couple of books I've been reading (well listening to - audio books!) see below.
The leaves falling reminded me of one of the concepts I've been reading about - impermanence. This is the idea that nothing in life is permanent, from the seasons to the weather, feelings or emotions, nothing stays the same forever.
I found the reminder timely because I'm finding the Covid-19 pandemic very tiring, especially when trying to stay motivated and clear on my goals in the light of a very uncertain future and with no real end in sight. However, the idea of impermanence reminded me that this situation too will not remain the same forever and this was somewhat comforting to me in this troubling time.
I also felt grateful to have been practising mindfulness, because I could just as easily have been looking at my phone, down at the ground, or just not paying attention to my beautiful surroundings and I would've missed this golden opportunity to feel joy at the World and to learn the valuable lessons it can teach me.
I incorporate mindfulness into my Nutrition and Lifestyle Coaching (NLC) - and by attending my Pilates classes you might experience more mindfulness as we are practising it almost all the way through each session!
Feel free to email me if you're interested either in my NLC or Pilates classes.
The books I am referring to are:
Jay Shetty - Think like a Monk, the secret of how to harness the power of positivity and be happy now
Thich Nhat Hanh - The Art of Living
My thoughts on BalanceOctober 2020
I was thinking about the date today (20/10/20) and how it seems like it’s quite a balanced date when it's written down. Which got me thinking about the concept of balance. This prompted me to practice the tree pose in my yoga session this morning and I was very aware that I was constantly moving and adjusting to keep my weight centred over my 1 foot. I feel as though life is a continual balancing act, from eating a balanced diet, to balancing our various priorities and roles in our daily lives, to our many different relationships and our relationship to the wider community and to the planet.
I like to think of balance as a continuous process of small adjustments, rather than a static destination to arrive at, like a boat bobbing on the ocean, constantly moving but maintaining its upright position. This mindset allows me to have more self-compassion and less negative judgement as I try and balance my way through each day. I see this concept of balance in my work both as a Nutrition and Lifestyle Coach (NLC) and also as a Pilates instructor, contact me if you're interested in learning more about how I might be able to help you achieve more balance.