Since getting back from New York, where I was inspired by so many new experiences and wonderful people, I have been working hard to make my dreams and plans a reality.
There is a logical progression (for me, sometimes not so logical) to building my business to support and encourage people on their health & fitness journey.
At times this has felt completely overwhelming, and I remind myself that I went through the same process saving, planning and training for the trip.
Each of us can do what we can do today; breaking down each task into bite-sized chunks that feel manageable is how we achieve smaller milestones, leading to the completion of our larger goal.
My gorgeous friend Vickie was also musing on this very topic a couple of weeks ago in her Storytime blog.
She's a writer and her take on reaching your goals is far more eloquent than mine, but the principle is the same.
Whether you want to write a novel, or improve your health & fitness, doing a little bit of the work you need to do each day, taking it one step at a time will get you there.
Writing for 18 hours straight, when you're uninspired, exhausted, distracted or just plain don't want to, probably isn't the best way to get your novel written.
Making the commitment to writing 800 words each day, even if it's just for editing later on, will get you there.
Working out for two hours every day for a week, if you're not used to that level of training, will likely make you cranky, tired, sore and want to give up on exercise completely.
Doing even 15 minutes of strength training or brisk walking or any activity you enjoy, every day, will leave you feeling fitter and stronger and with more energy to live your great life.
Create a plan, get it done and make it fun!
I don't usually insert other people's content but this article clearly explains how you wear out your "insulin gland" and it is important information.
This article was written by Paula Goodyer for The Age newspaper.
"We all have some idea of how our heart works, but hands up who understands their pancreas? Or even knows where it is? But making friends with this little organ tucked between your stomach and your spine is a smart move - it can help you avoid what endocrinologist Katherine Samaras calls the ‘white ant disease’: type 2 diabetes.
“It’s a disease that nibbles quietly away at the foundations and structure of your health like white ants nibbling on your house – and a big part of the problem is that people have no clear idea of what diabetes is. People often need strong pain signals to take action on their health but you often can’t feel diabetes,” says Associate Professor Samaras, Head of Diabetes and Obesity Clinical Studies at Sydney’s Garvan Institute of Medical Research.
Perhaps a better name for type 2 diabetes would be ‘burnt out pancreas’ because that’s what it is. Exhausted by the effects of inactivity and too many kilos, the cells in the pancreas that provide the insulin we need for blood glucose control eventually wear out.
A diet that’s overloaded with carbohydrates – even excessive amounts of good quality low GI carbohydrates – can also put pressure on the pancreas she adds, and some fats including trans fats and saturated fat make it harder for insulin to work.
“I’m not advocating low carb fad diets but we do need to watch the amount of carbs we put on our plate,” she says.
On the other hand good fats like fish oil and olive oil appear to improve insulin sensitivity – a recent Spanish study found that in people at risk of diabetes, a modest increase in olive oil in the diet improved their blood glucose control and reduced their need for diabetes medication later on, she adds.
But diabetes doesn’t happen overnight. Instead there’s a stage called pre-diabetes which means blood glucose levels are slightly higher than normal. At this point people have already lost about 50 per cent of their ability to produce insulin and are knocking on the door of full blown diabetes, Samaras says. But you’ve still got a fighting chance of preserving your insulin function if you do the right thing.
“Losing weight, being more active and being prepared to watch what you eat for the rest of your life can stop you going over the line into diabetes. People are becoming more aware of getting their blood glucose checked just as they get their cholesterol checked. In my experience when people realise they have pre-diabetes they’re motivated to get on top of it. I know people who were diagnosed with pre-diabetes 10 years ago and are still on the right side of the line.
Around one in four Australian adults now have pre-diabetes – often without knowing it. Clues that you could in the running include a spreading waistline - more than 80 cm/30 inches (for a woman) and 94 cm/37 inches for men – or 90cm/35 inches for men from an Indian, Malaysian, Chinese or Japanese background. Having sugar cravings can sometimes be another clue, Samaras says. Being young doesn’t guarantee protection either.
“About 15 years ago I remember being shocked that a patient who was only 35 years old already had diabetes – now I regularly see people in their 20s and 30s with this problem,” she says.
Still, it’s not as if no one told us about the links between billowing waistlines and diabetes, but Samaras thinks we need more than health warnings.
“Forty or 50 years ago diabetes prevention was built into our environment because we were more physically active and you couldn’t buy fast food – and when food rationing was introduced in Britain during World War II, the rates of diabetes dramatically decreased.
“I’m not suggesting we bring back rationing, but we need better public transport, more parks for people to be active in – and more partnership between governments and the food industry to reduce the amount of cheap energy dense foods,” she says."
Paula Goodyer is a Walkley Award winning health writer and this is the article I wish I'd written.
One of the most important lessons I learned recently, while training in New York, was the importance of managing my energy.
I was training solidly for two hours a day most days, from 1 - 3pm and two mornings a week was 7am Bootcamp, which was "only" an hour.
I was also out and about seeing galleries, museums and everything else the city had to offer. With this schedule, I worked out pretty quickly that eating appropriate food, resting when I was tired and paying attention to how I was feeling, physically and emotionally, was very important.
When your energy levels are low, don't try to "get things done" until you've taken care of yourself first. You will still get everything done.
I call this the "airline oxygen mask" situation.
During the safety demonstration on a plane, the reason you fit your own oxygen mask before fitting those of children or other people who rely on you, is because if you fit them first, you will pass out from lack of oxygen and can be of no further use to them.
Managing your energy means getting enough sleep, drinking enough water, eating enough good quality food and keeping your body fit & strong.
Paradoxically, the more you use your energy, the more you have to live your fabulous life. Most importantly is noticing when you need to do each of these things; check in with yourself, assess how you are feeling and take appropriate action to restore yourself.
Managing your energy takes a little more thought and planning than just scrambling through life wondering why you always seem to be exhausted.
The pace of life may not slow down, but taking care of yourself leaves you feeling calmer, more in control and nurtured in the face of anything life throws at you.
Taking time to look after your Self is entirely necessary. Start today.
