Stress:Long term effects and coping mechanisms

That's right, STRESS, the Big "S" in our lives. A term widely overused by many of us or out of context when trying to describe our lives and how we are coping with it.  Basically, a definition for Stress states we feel stressed when we feel things are out of control.  It is our ability to cope with potentially stressful situations that is a variable amongst us all and how many of these situations are present at any one point in our lives that can act as the trigger to push us over "the edge".

The table below, known as the Holmes & Rahe scale was invented to measure people's stress levels.  Although since its creation in 1967, some experts have pointed out some faults with it, the table can be used to give an outline to an individual's stress levels.

A score of 300+: you have a high to very high risk of becoming ill

               150-299:moderate to high chance of becoming ill

               below 150: Low to moderate risk of developing stress related illnesses.

So what next?  Stress Management.  To enable us to cope with stressful situations, our body releases the fight or flight hormones to compensate.  Short term this is perfectly normal, but prolonged periods are detrimental to our health.  Our bodies begin failing us in terms of concentration to get things done, accuracy and speed of tasks etc, which in turn fuels the need to be more in control as control begins increasingly to ebb away, creating a viscious circle.  The key to stress management is to control the situation before the flight/fight response kicks in by introducing methods to remain calm. 

Keeping a stress diary can be a good way of indentifying the situations and triggers that cause feelings of stress and from that learning ways of avoiding or changing them so that they no longer produce the stress reaction.  Being honest with yourself is vital to pinpointing triggers of stress.  These diaries can be become very insightful when you take a step back and look at them.  I, personally have done something similar to this.  At first you can feel stupid writing things down, or what's the point, but persevere and patterns start to develop that you can see, and this was the starting point for me making a difference in my life.  Learning time management techniques helped, learning that not everything can be completed everyday and accepting that & not feeling guilty about it afterwards.  One piece of advice I was given, that has stuck with me and sums up the change of mind set I made;  It's called "Fuck it" therapy, and I practice everyday.  It works like this; Each day something will come along we don't like, don't want to do, someone we don't want to see, or similar.  We are allowed one use of this therapy on a daily basis.  So next time a situation comes along we just say "Fuck it" and move on with something else.  The feeling of euphoria I get from this is amazing, and sets me up for other things I have to face.  Not very high tech I admit, but it works for me and I am more in control of things now.

For the less foul mouthed out there, there are many stress reducing techniques that you can find on the web, one is out there that will work for you.  There are the obvious such as yoga, and meditation, and this link gives you tips on coping with various types of stress triggers http://www.mindtools.com/pages/article/albrecht-stress.htm

Here's to a less stressful and more chilled out 2013

The Benefits of Coconut Oil

Coconut oil is a very versatile product which I use personally for a multitude of things including cooking, massage, face creams( either on its own or mixed with essential oils) and as a coat deodoriser for my dog!

The oil is solid at room temperature but when held quickly melts into a runny liquid, perfect for massage, using as a body moisturiser.  I add when i am roasting vegetables, they crisp up wonderfully and taste divine.

So what are the benefits of using Coconut oil?  It is excellent for weight loss (yes really more on that in a bit), coping with stress, improving digestion, bone strength, cancer, HIV, Diabetes, due to the lauric, capric & caprylic acids in the coconut.  It is also antifungal, antibacterial, an antioxidant and a soothing agent too.  I used on my tattoos along with lavendar oil mixed with it when they were healing with no problems at all, in fact I'd say they healed quicker compared to friends who have been inked.  I also use it on rashes, areas of soreness or chafing.  

The oil was once v popular but in the 1970's propoganda against it claimed the high fat content was detrimental to health and it wasn't until the early 2000's that this was questioned.

The lauric acid is converted by the body into monolaurin that it is claimed helps fight bacteria, viruses, including herpes, flu and even HIV.

Let's have a look then at some everyday uses of the oil and how it could benefit you;

• Used in the hair, it can promote healthy growth, a reduction in split ends and breaking, combat dandruff, head lice etc

• Used on the skin as an effective moisturiser, smoothing out dry, flakey skin; is excellent to use on areas of eczema, dermatitis and other skin conditions.  Due to its antioxidant properties the oil is claimed to help with premature ageing.

• As an aid in heart conditions. Popular thought is that saturated fats are bad for the heart, however coconut oil is 50% lauric acid which helps regulate cholesterol and lower high blood pressure.

• Use coconut oil to help you lose weight; the oil is made of short and medium chains of fatty acids that are easy to digest, aiding the thyroid and enzyme systems in the body.  It also increases the body's metabolism so that you burn more energy, reducing your fat levels. The oil has less calories than other oils too. 

• As a digestive aid; use as a cooking oil, the anti bacterial properties support your guts healthy bacteria by removing damaging bacteria, parasites etc.  It also aids in the absorption of other nutrients such as vitamins and minerals.  This in turn improves the strength of our bones, and teeth due to increased calcium be absorbed.

• It prevents and dissolves kidney stones

• In the case of Diabetes, the oil helps control sugar levels and improves the secretion of insulin.

Coconut oil can used topically or internally.  When cooking simply replace some of the oil or fat required in the dish with coconut.  Using both means you do not miss out totally on the benefits and nutrients in the other ingredients.  To use on the skin or hair, just place it in your hands and slowly rub together.  It will quickly melt and can be applied to where you want it.

There are many brands out there, so why not give coconut oil a try today and beginning experiencing all its benefits

My Exercise Log, Fitness Conventions & more

This may be the mother of all tenuous links on this blog but let's give it a go anyways.  People who know me, know I'm obsessed with my gym classes, and since last year do a lot more exercise in the form of dog walking.  What I wish to attempt is a year long continual post of what I manage to achieve and hopefully inspire some others to do similar things.  

Saying that, I must say first, at some point during this year there will be a gap of activity as I forsee me having a hernia operation at some point this year but more on that when it happens.

Also this year, I aim to attend several fitness conventions.  Great fun events, accompanied by friends, doing lots of crazy classes back to back, and meeting lots of new people too.  First this year is International Fitness Showcase in Blackpool in March.

So to start I'll post what I've been up to from January 1st until today along with some pictures taken from various conventions and events last year.  I'm intrigued to see where this post will lead me to come December 31st.  The following summaries do not include walking/cycling to the fitness club or into work.

Jan 1 - Jan 8 Summary;  1 aerobic class, 1 total body conditioning class, 26 lengths in the pool, 1 step class.  Dog Walking; 35miles (calculated using Strava app on iphone)

Jan 9 - Jan 15; 26 lengths in pool, 1 each of aerobics, body attack, step, Body Conditioning/HIIT training 28 miles dog walking.

Jan 16 - Jan 24;30 lengths of pool, 2 x aerobics, 1 step, 2 Body Conditioning/HIIT, 24 miles dog walking (slightly less due to the snow and ice)

Jan 25 - Feb 1;20 lengths pool, 2 HIIT/Body Conditioning, 1 Step, 30 miles dog walking

Feb 2 - Feb 11; 32 lengths pool, 2 X HIIT, 1 Body Attack,1X30 minute free weight session, 1 X Boot Camp/Interval Training, 34 miles with dog. 

Feb 12 - Feb 18; 10 pool lengths + 1 aqua aerobics, 1 x Step, 1 x HIIT, 1xAerobics, 1 x bootcamp, 32 miles dog walking

Feb 19 - March 5th; 2 aqua aerobics, 20 pool lengths, 2 aerobic classes, 2xbootcamps, 3 x step classes, 3 x HIIT, 1 body conditioning, 60 miles approx dog walking

March 6 - 18; 2 x aerobics, 2 x body conditioning, 1 x step, 2 x HIIT, 45 miles dog walking

March 19 - 26 2 X Step, 2 X HIIT, 1 X Aqua, 2 X Piloxing, 1 Chair Dance, 5 x Hi-Lo Aerobics, 1 ABS HIIT, 1 Reebok Step, 20 miles dog walking

March 27 - April 16; 2 x Aqua, 1 x Aerobics, 1 X Body Conditioning, 1 X Step, 1 X HIIT 40 miles dog walking.  My convalescence post hernia op falls within this period; little exercise between April 4-16

April 17-May 6; 5xAqua, 3xAerobics, 3xstep, 30 mile dog walks

May7-25;3 x step, 2x aqua, 2x aerobics, 1 x HIIT, 1 x body conditioning, 30 mile dog walks. Due to a slight relapse this last week, have had to not do classes due to internal pain from overstretched scar tissue.

May 26 - June 6; 2 x step, 2 x aqua, 2 x aerobic, 2 x HIIT, 1 x Body Conditioning, 45-50 miles dog walking

June 7-21 2 x Step, 2 x Aqua, 2 x Aerobic, 1 X HIIT, 2 x TBC 40-45 miles with the dog.

June 22-28; 2 x Step, 1 x Burlesque/Showgirl routine, 2 x HiLo, 1 x Latin aerobics, 2 x HIIT, 1 x TBC, 25 miles dog walking.

June 29-July 9; 2 x Step, 3 x HIIT, 32 lengths in pool, 1 x aerobics, 1 x TBC, 30 miles dog walking

July 10-25;3 x aerobics, 2 x step, 1 x aqua, 5 x HIIT, 2 x Body Cond, 45 miles dog walking

July 26 - August 8;2 x Body Cond, 3 x aqua, 2 x step, 2 x aerobic, 4 x HIIT, 45 miles dog walking

August 9-Sept 3;4 x step, 7 x HIIT, 2 x Aqua, 3 x Aerobics, 3 x TBC, 70 miles dog walking

Sept 4-11 2xstep, 2xaerobics, 2 abs classes, 1 pilates, 1aqua, 2x HIIT

Sept 12-19; 2 x aerobics, 3 x HIIT, 1 x Step, 1 x Aqua 25 miles dog walking

Sept 20 - 28; 2 x Total Body Conditioning, 1 x step, 1 x aqua, 1 x aerobics 30 miles dog walking

Sept 29 - Oct 18;3 x Step, 3 x HIIT, 4 X Body Conditioning, 2 x Aerobics, 2 x Aqua 70 miles Dog Walks

Oct 19-27; 1 x Step, 1 x aerobic, 2 x HIIT, 1 x Body Conditioning, 25 miles dog walking

Oct 28-Nov 2; 1xstep, 1xaerobics, 2xHIIT, 1xBody Conditioning. 30 miles with the dog

Nov 3-Nov 12;3 x Step, 3 X HiLo Aerobics, 1 X Yoga 2 X HIIT 35 miles dog walking

Nov 13-24;1 X Step,2 X Aerobics, 1 X Aqua, 3 X HIIT, 2 X Body Conditioning 40 miles dog walking

Nov 25-Dec 10;3 x step, 2 x aerobics, 2 x Body Conditioning, 4 x HIIT, 60 miles dog walking

Dec 11-25 1 x Aqua, 2 X Aerobics, 3 x Hiit, 2 X Step, 2 x tbc, 60 miles dog walking

Dec 26-31st 1 x Step, 1 X HIIT, 
 30 miles dog walking

So the totals for the year are as follows;
Step=55 classes
HiLo Aerobics=54 classes
HIIT=70 classes
Body Conditioning=36 classes
Aqua=35 classes
2 Pilox classes, 2 Yoga, 1 Burlesque
Dog Walking=(approx) 1148 mles

I've enjoyed doing this so much, I think I shall challenge myself to beat this scores next year. Thanks to all the fabulous instructors for providing such brilliant classes.

With Rachel Holmes, Christmas Eve class at VA

 Some pictures from The Freestyle Fitness event at Virgin Active on November 9th

Some pictures from the Fitness Fun Day at Total Fitness, Wilmslow, Cheshire. Presented by Stuart Harrop and Martin Jensen, in a glorious facility, 4 classes were performed over the afternoon. Great fun; Some of the pictures below.

A few piccies from IFS 2013 (Full report in a separate blog post)

With Rachel Holmes, Fitness Entrepreneur at Virgin Active Nottingham

The Notts Crazy Crew at IFS, March 2012; Myself(before weightloss 28lbs), Kim, Ann-Marie, Carrie

Crazy Crew Barnsley Big One North Sept 2012; Carrie, Myself, Kim, Ann-Marie

Barnsley Big One North 2012. Me at the back as usual

Same event

Here is the reason for all the dog walking; Xena, 14 month old (as of Jan 2013) Staffy Bull Terrier