Adapt Fitness

Adapt Fitness Adapt Fitness, a mobile personal training and fitness service based in Thurrock for women. Our aim i

Lets Workout - Home, Park, Gym
Qualified Personal Trainer
Qualified Strength and Conditioning Coach
Boxercise Instructor

How your external environment affects your internal environmentHave you ever wondered why it is when something doesn't f...
01/06/2018

How your external environment affects your internal environment

Have you ever wondered why it is when something doesn't feel right internally, it can be traced back to something externally?

I was feeling unsettled and couldn't focus / concentrate on work or when I was training. I thought about what was happening around me to see if I could find out why this was. Now, I normally have 2 big tidies a year when everything gets turned out/looked at/thrown away and I realised that it was that time of year. I had a really big sort out over the weekend and by Monday felt much more settled in my external environment.

I did read a book a while ago called The Life Changing Magic of Tidying by Marie Kondo (KonMari). The KonMarie method is a simple, smart and effective way to banish clutter forever (her words). In the book it states that by putting your house in order positively affects all other aspects of your life including work and family. BUT this means going big and not just tidying up a little at a time. I've always been a big believer of de-cluttering as I hate to see untidyness or mess or stuff just lying around for no reason - time for a William Morris quote:-

"Have nothing in your house that you do not know to be useful, or believe to be beautiful".

That sorted out the majority of me feeling unsettled. Next was my gym sessions. Getting out of bed to go and train was like pulling teeth from my own head. I seriously had to give myself a good talking to! I knew what was wrong and I knew what I wanted. So I changed the situation and found another gym. I have the flexibility to train where I want, although this will be my gym base. This is the gym when I get in first thing in the morning (I know, too good to be true right)?

You have to accept that some things cannot be changed but for the things that you are unsatisfied with and can change, then change it and move on. Don't moan about it and make the situation and yourself feel worse about it - just do it!

Mind Full or Mindful? Which one do you want to be? ...
01/06/2018

Mind Full or Mindful?

Which one do you want to be?

11/05/2018

Mindfulness - Improve Your Mental Focus

You can improve your focus and increase your concentration by practicing mindfulness. There's a short exercise to do at the end of this post. Try it out and practice it regularly.

Multi-tasking is THE buzzword, the 'pinnicle in productiveness' or what people pride themselves on being able to do. But being able to focus on doing one task really well is much preferable to doing many tasks in a mediocre way.

Underestiamting the value of being able to focus on one task at a time is all too easy to do - we don't give ourselves space to just be or society dictates that we have to fill our day completely and the only way to get it all done it to multitask.

Think of all the kind of tasks that would be impossible to do effectively without the ability to focus: writing, reading, driving, having a conversation, listening to a lecture. Also consider the amount of time you’d save and the sense of satisfaction you’d achieve with higher levels of attention on important tasks.

Mindfulness meditation trains your brain to be better at concentrating because each time you notice that your mind wanders off from whatever you’re focusing on, you intentionally bring your attention back to the object of your attention.

Here's an exercise that you can do to help enable focus using your senses. There are 5 senses sight, smell, sound, taste and touch. In mindfulness, there is a sixth sense which is awareness. So we are going to use the senses sight, sound and taste for this.

We are going to:-
Notice the object
Label it (with your senses)
Don't judge, just focus

1. First of all focus on an everyday object - I'm going to suggest a door k**b. Look at it for approximately 7 to 10 seconds. Don't think of anything else, study it.

2. Where you are at the moment, close your eyes and focus on a sound you can hear. Don't judge it, don't let your mind wander, focus on the sound for about 7 to 10 seconds.

3. Pick a biscuit or sweet or something you want to eat. Think about it, where did the ingredients come from, how was it made? If it's wrapped, the sound the wrapper makes. Smell it, what does that invoke? Then taste it, savour it, how does it make you feel?

There, for all tasks you successfully meditated and for the 3rd one, you were able to eat mindfully. Meditation doesn't have to be formal or take ages to do, you can start to meditate for a couple of minutes a day and then increase it gradually.

This helps train your brain and improves your focus and concentration on tasks you have to do. Quietens your monkey mind and all that chatter!

Hannah made Ratatouille at school today so I'm having it for dinner. Lucky me, quick and tasty meal made in no time.
10/05/2018

Hannah made Ratatouille at school today so I'm having it for dinner. Lucky me, quick and tasty meal made in no time.

MeditationFollowing a programme of meditation brings structure to mindfulness work. Like a calendar it exists to serve, ...
02/05/2018

Meditation

Following a programme of meditation brings structure to mindfulness work. Like a calendar it exists to serve, not restrict you.

Mindfulness meditation is easy, following a few simple guidelines. Whatever experiences you have during your meditation will be valuable to you when you reflect on them afterwards.

24/04/2018

Meditation
Today I got 'it'

I have been meditating for a while now; sometimes for 10 minutes, sometimes longer. Sometimes I'm not in the right frame of mind or just don't want to but like all things, it takes time and practice to get it right.

Everyone experiences something different when they meditate so there is no right or wrong here but the point of meditating is a practical means for calming yourself, for letting go of your biases and seeing what is, openly and clearly. It is a way of training the mind so that you are not distracted and caught up in its endless churning. We are all taught to look externally for the answers and not internally. Quietening your mind and looking inward, you will find the answers to your questions and also find yourself.

During today's meditation session, I actually felt I was meditating. I wasn't thinking this as I was meditating but it afterwards when it had finished and thought about it, I realised what I had experienced.

The meditation started with a 'pre-meditation' where I focused on our breathing and our breath. During the session, I concentrated on my breath in order to ground me.

So what did I experience....

The only part of my body that I was aware of, was the backs of my thighs that were touching the chair. Otherwise every other part was effectively not there.

My mind was at peace. Normally I have thoughts that pop into my mind and I then have to make the effort to acknowledge them and then push them away. Today, I knew the thoughts were there, but I just let them be. I stepped away from them.

My breathing was shallow, like when you're asleep but I wasn't asleep (although I might have been but at least I didn't drool)!

I felt totally relaxed and lost all sense of time. It didn't feel like I was meditating for 25 minutes, time just passed.

When the session was over, I felt calm, at peace and like I could face whatever was thrown at me!

Will I experience this again? Don't know until I meditate again but I'm not going to compare one session to another, they will be what they will be.

I can help but only if you want it!
21/04/2018

I can help but only if you want it!

Always learning. Excited to meet up with Brendan Chaplin, MD of S&E who I qualified as a S&C coach with.
19/04/2018

Always learning. Excited to meet up with Brendan Chaplin, MD of S&E who I qualified as a S&C coach with.

Timed SetsDensity training for fat lossPrep has started & I need to see what's under all of this fluff. Diet is staying...
19/04/2018

Timed Sets
Density training for fat loss

Prep has started & I need to see what's under all of this fluff. Diet is staying the same at the moment but training has changed.

I've started doing density training which is using timed sets instead of counting reps. So it's me vs the clock. It's also a great way of checking progress.

So you perform your timed sets - I try & beat my first set of reps in the subsequent sets but if like me, you take off like a greyhound out of the traps in the first set, in the next sets, you'll struggle like I do BUT don't give up!!!

Next time you perform this session, try & beat how may reps using the same weight.

After this, I done 20 mins of HIIT using kettlebells which I love using. So 4 sets of 7 exercises for upper plus 20 mins of HIIT took me an hour (not including warm up & cool down).

Great session, totally kicked my own butt now looking forward to cardio outdoors.

16/04/2018

Life Coach / Mindfulness / Meditation

As you may or may not know, I am stydying to be a life coach / master mindfulness practitioner and how to lead meditation sessions. For me, this is all linked into fitness and wellbeing, training your mind as well as your body. Why? We spend the majority of our time, effort and money on physical and technical training — everything from gym clothes, gym equipment, PT's, gym memberships and sports massages. All that leaves little time to focus on our mental game.

When we train, are we in the moment or are we thinking about what we're going to do after the gym, what bills do we have to pay, where are we going on Saturday night....the list is endless. All of a sudden, we've finished our workout but we can't actually remember it that clearly as we were on autopilot. Where was that mind-muscle connection???

The mindfulness approach relates to the theory of “the flow state” which Csikszentmihalyi (1990) defines as the state of consciousness in which a person is completely absorbed in his or her actions and experiences a unity of the mind and body. It is more commonly referred to as being in “The Zone” therefore making the most of the training session, feeling every contraction and being present.

Mindfulness is for everyone. It is a way of paying attention to what is happening here and now, to be fully in the moment. It is a way to enhance life and its practice can make us more calmer and more centred and improve our physical wellbeing. This leads to a reduction in anxiety, stress and depression and enables us to see things more clearly. Remeber we are human BEINGS not human DOINGS!

As I am studying, I'll be writing about what I am learning in relation to what's going on in my life. Hopefully you can relate to what I am writing about and it'll help you in some way.

I have had a few days away recently and had time to think over a few things. Coming up:-

The art of being present
Why having direction is more important than having time
When you have something to tell, what response are you expecting?

This is me at the moment.No gym kit, no kit with me. I didn't even check to see if there's a gym nearby.I want to relax ...
12/04/2018

This is me at the moment.

No gym kit, no kit with me. I didn't even check to see if there's a gym nearby.

I want to relax & spend time with my daughter.

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