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

New promo images/messages

After what seems an age, I've finally worked out how to use a basic image editing programme (I am not that much of a tech type to be honest).  The results are included below; hope you like them, constructive criticism welcomed.  Each one is getting better with practice.

Muscle pain & anxiety

Over doing it at the gym, bad posture, illness, DOMS are all causes of muscular pain and tension that my clients seem to readily know about, but when you ask them about their stress levels, over half I would say cannot make the link between their levels of stress and feelings of anxiousness until I have talked them through it.

Clients can complain of being achey and tired for no reason; they aren't sick, they don't really exercise, the doctor has said there is nothing wrong but still they feel like they've been ran over by a bus, so it must be something quite serious, so they get more stressed & anxious and on and on it goes.  As I've mentioned in previous posts, our mind has a great tendency to mirror itself in our bodies and vice versa.  This is all results in a huge accumulation of tension both physically and psychologically.

What I see with such clients is a reluctance to make a connection, how can something that you can't see affect your physical well being?  I explain that, yes this massage will relax you and ease your tense muscles in the short term, unless you tackle the root cause ie your stress/anxiety no amount of massage is going to see you rid of your tension/pain/discomfort long term.  In the past I used to see former clients in the street and they'd tell me firstly that they didn't think massage worked for them as they still felt like they had tense muscles afterwards, then give me a long list of "calamities" and dramas in their life that had stressed them out etc.

For anxious & stressed clients, massage can a short term solution, by offering an opportunity to dull the overactive mind for an hour, release tension in muscles and regular treatments can only benefit the body but it cannot be a miracle cure that one visit will sort out.  The only way to treat symptoms of anxiety, whether it is a sore body or an obsessive mind, is to treat the cause of the symptoms, the condition whether by having therapy, seeing a gp and talking about the anxiety that is proving so troublesome, seeking help and finding the power & strength to overcome it.  

Contact Michael on 07794084666 to discuss having a treatment or if you have anxieties about having one in general. He will be happy to chat with you and work with you to achieve a solution.

1 way to explain alcoholism

Most of us love a drink from time to time, or a glass or 2 at night before bedtime while others only have a tipple when they go out socially.  Then there are individuals who drink greater quantities than this, and over time this can become a problem and an addiction.  As a kid, I remember having a crafty swig from a bottle of woodpecker cider as I liked the bubbles but I think at that age i was oblivious to what alcohol was.  Also, my mum would occasionally allow me a sip of her Dubonnet, or whiskey or Martini if we were out.

I was about 17/18 when I started drinking socially on a regular basis.  Since then I have varied from being a heavy drinker to being a tea totaller.  Twice in my life alcohol has been a problem.  Some 11 years ago, after a series of alcoholic blackouts where I became quite violent, my partner laid me an ultimatum to seek help.  I paid one visit to Alcoholics Anonymous; it scared me into being sober for months and have never had a violent episode since.  Last year I noticed myself losing control again and sought help from a local organisation, Last Orders, who helped me achieve a balance and clarity over what i was drinking and how it was making me feel and act and seek the reasons to these feelings.  Today, I still drink most days, but unlike before I am aware of the fact and can stop myself before it gets out of hand and I start down the road to being unable to remember anything of the night before.

Whilst at Last Orders, I was given an insightful article on some scientific evidence that had been unearthed that medically highlighted changes in the brain of alcoholics.   The research was done by Andrew Eisenhauer and was based on the writings of a Dr David L Ohlms in "The disease concept of alcoholism".  I have shortened it down somewhat but it makes interesting reading.

Research into alcoholism by the medical community has been ongoing for years by an intriguing discovery was made by accident.  A Texan scientist researching cancer in humans, Virginia Davis, used human brains to assist her work, namely discovered deceased alcoholics on the city's streets.  From dissecting the brains she found a substance commonly associated with the use of heroin in the brain tissue, THIQ(tetrahydroisoquinoline).  Knowing that the bulk of these alcoholics would not have the cash to buy booze & drugs she decided to investigate further.

QUICK BIOLOGY LESSON!

A normal adult processes alcohol at one unit per hour. Alcohol converted into  subtance called Acetaldehyde, which is usually removed by the body naturally by converting it into acetic acid(vinegar), then carbon dioxide then water. So we breathe it out, and pee it away! This also happens in an alcoholic too....sort of.

Virginia Davis discovered that in an alcoholic, a small amount of Acetaldehyde remains in the body where it goes to the brain and over time is converted into THIQ. This does not happen to the occasional social drinker.  THIQ has been found to be highly addictive.  During WW2, it was used as a painkiller, hoping it would be less addictive than morphine; they were wrong.  

Experiments using rats, who naturally avoid alcohol, were injected with THIQ, and given a weak solution of vodka & water. These rats drank the alcohol solution rather than plain water.  A similar study using monkeys, produced similar results.  Once in the brain THIQ does not break down or go away, so 7 years after the experiment, the deceased monkeys brains were examined, and yes, the THIQ was there.

Studies have shown too that looking at an alcoholics family tree usually reveals a history of drinking, a predispostion to it, an abnormality in body chemistry to produce THIQ.

No one intends to become an alcoholic or produce THIQ when they start drinking nor do we know which of us has this internal blueprint to become one.  It is a process that gradually builds over time, as each drink slowly means a tiny amount of the addictive THIQ is formed and builds up within the brain.  At some point the influence of THIQ takes control and social drinker slowly moves to an alcoholic based personality.  Once this line has been crossed, the alcoholic is as addicted to drink as a drug addict is to heroin, cocaine etc, all from a perfectly legal substance in a society that readily promotes alcohol use.  

Interesting stuff, eh?  Again there are numerous factors associated with alcoholism, but I did found this very informative and wanted to share with you all.

MB

What can we do to slow down ageing?

Mechanisms of ageing(and what can be done to slow it down.)

As much as we all try to deny it (and I am one of them), the ageing of the body,its organs and functions is an unavoidable fact of life.  Knowledge of its effects becomes all the more apparent as each year passes and as age life expectancy increases, will become more widespread and visible to the public consciousness.

The normal ageing of body tissue is a natural, physiological, progressive and irreversible process.  No matter how much botox you pump into yourself to remain looking younger, the inside of the body, if opened up is still going to look like an old person! This is due to 

• Genetic Factors; our genes determine how fast we will age, our lifespan (the maximum age so far is 120 years).  
• Free Radicals; Unstable molecules which carry an electric ion are present briefly at the end of a chemical reaction within cells in the body.  They stick to, and damage proteins, cellular membranes and genetic material.  This process accelerates ageing if there are too many free radicals in the body.
• Other factors include immunity to disease, hormonal reductions within the body, diet, exercise, smoking,  environment( exposure to sunlight) are examined as causes of the variable speed of ageing.

Without dwelling too much on the physical and psychological effects that present themselves too (hardening of the arteries, blood pressure, thinning of the skin, digestion problems, loss of memory/dementia, depression, anxiety) ageing reads as a long list of negatives waiting round the corner to mug us and run away with our youth and vitality.

I think we need to start taking note of what many older people are currently doing in their later years, and that is not taking it lying down and continuing to enjoy their life rather than just accepting their lot, giving up and dying.  


Many seniors enjoy full active lives, and this keeps them busy & occupied which in turn keeps them healthy and energised.  Trying new things, travelling, taking up new hobbies and interests all add  to the value of their lives and keeps the brain active, reducing the speed of degeneration.  There are so many activities for Active Seniors out there now, it is not a bleak desert paving the way to Deathsville as was faced previously by earlier generations.   I have many clients well into their 60's, 70's and 80's who are so active I am shocked at what they get up to; parachuting, travelling the world, learning to ride a motorbike and these are just the ladies!  


They are also aware of taking care of their bodies;  They themselves take care of the inside, yet come to me to take care of the outside be it massage of achy bones and muscles after an evening of jitter bugging at age 75, or a collagen facial to plump out the skin and increase cellular regeneration to soften the appearance of fine lines.  These clients are not stupid;they know they wont look like a teenager after an hour treatment but the mental boost they get makes them feel younger and gives them an energy that is very infectious.  Of course, the younger you start in taking care of yourself, the effects of ageing can be lessened, masked however you want to phrase it.  The key is you are never too old to try something new or go somewhere different.  


Massages begin from £25, facials from £26, treat an older person in your life for some TLC, they'll love you for it.  0779 408 4666