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LEAN on Health, 17 Stalker walk, Stalker lee Road, Sheffield (2026)

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17 Stalker Walk, Stalker Lee Road

17/05/2023

Day 17 of mental health awareness month. Winning Wednesday.

How to WIN the battle against mental fatigue.

1. Arguably the most important of all. Sleep. Minimum of 7hrs per night.

2. Get exposed to morning sunlight as soon as possible.

3. Resistance training. Minimum of 3x per week.

4. Aim for the 80/20 rule with your nutrition. 80% whole foods 20% the more calorific foods. Minimise processed foods.

5. Reduce as much added sugar products as you can.

6. Elevate your state. When you feel stressed, annoyed, anxious or overwhelmed. Walk, run, swim, cycle or perform any exercise you enjoy that’s going to elevate your heart rate.

7. Sack off the idea of it has to be ‘perfect’ mentality. When it comes to your Health & Fitness or any other aspect of your life, focus on the process of consistency not perfection.

8. I’ve said it before, ‘walking’ get out for a stroll, whether it’s 5/10 min here and there or 60mins in one go. Just get moving.

9. Spend more time with people who inspire you and lift your energy and vibe.

10. Manage your own EXPECTATIONS. Let’s be honest it’s coming up to summer, its holiday season and social events are on the rise. So don’t expect to make rapid change. Adjust, lower the bar and stay consistent with the process. Once you’re back to your normal routine that’s when it’s time to pick up the pace again and zero in on your mission. It’s simple, just don’t give up.

All 10 of these tips will help you optimise your mental health and energy.

Let’s overcome mental fatigue together.

Which one hit hardest for you? Which do you need to focus on most to get you back on track or get you started in the first place?

Save this and start actioning these today. Start winning.

16/05/2023

Day 16 of mental health awareness month.

Top tip Tuesday.

You never know what people are dealing with or going through and baring, so here is a simple message and friendly reminder to spread some joy.

Share some love.

Be kind and help to keep spirits high.

The simplest and smallest of acts and jesters of kindness usually make the most impact and difference to someone’s day!

Don’t expect a thank you or to be kind with an agenda in mind, just be that person who’s made another persons day!

Keep it real.

Peace.

Your coach,
James.

15/05/2023

Day 15 of mental health awareness month. Mindset Monday.

It does not matter how slowly you go, as long as you don’t STOP.

‘Only dead fish go with the flow’ - Andy Hunt.

It doesn’t matter how slowly you are moving forward toward the life, mind and body you want, as long as you’re moving in the right direction.

Remember the old story of the tortoise and the hare - slow and steady wins the race.

It’s about progression no matter how small, to make progress you have to be as consistent as possible with the right actions, habits and discipline to keep the ball rolling.

One of you reading this right now may be finding things difficult, overwhelming, completely hopeless even.
But never stop, take a rest if you need, reflect while you do, be patient and compassionate towards yourself and keep going.

Don’t stop, keep pushing yourself and moving forward no matter how slow it seems you will get there just don’t ever give up.

Read that again.

14/05/2023

Day 14 of mental health awareness month.
Sunday Strolls. Is there a better time of the year to be getting outside in nature and experiencing the great outdoors than in May?

I don’t think so, this time of the year is beautiful, bright colours are back in the landscapes, trees are rich in colour and nature has awaken with wildlife making the most of the abundance that spring offers.

As should we, take advantage of the brighter mornings and the longer daylight hours in the evening to get out for a walk, especially a walk in nature. Parks, woods, fields and nature reserves.

Living in Sheffield I’m very lucky that I have the Peak District only a few minutes drive away, and to be honest I can and I do walk straight out into the peaks.

So what’s this got to do with mental health? Going for a walk is scientifically proven to reduce anxiety, stress. Boost your mood, help you sleep, think more clearly and improves brain function and it’s Free.

Put your boots on, take a friend and a dog and get out for a hike. If you’re not used to walking for miles and miles on end then like anything start small, begin where you feel comfortable and build it up, the social aspect of walking really helps too.

I believe the real reason why walking outside is so good for our mental health is because it covers so many things that contribute to bettering our mental health.

1. It’s physical exercise.
2. It’s a social activity. Time spent with loved ones.
3. It can be a meditation practice. Gives you time to think, reflect and be grateful.
4. It’s an adventure, exploring new places and experiencing new things.
5. Breathing, walking is a lower intensity activity which allows you to really focus on your breathing without over exerting yourself, once you get fitter you can walk faster and further.

All 5 of these things contribute to bettering our mental health, so if you aren’t already, get yourself out on a Sunday Stroll.

11/05/2023

Day 11 of mental health awareness month.
Thankful Thursday.

Being more thankful for the things we have in our lives, the people we love in our lives and remembering to be grateful for the things that we take for granted can all play a role in bettering our mental wellbeing.

Daily practice of gratitude can have a profound impact on our mental health. Research has shown that consciously practicing gratitude can reduce feelings of stress and anxiety. In fact one single act of thoughtful gratitude produces an immediate 10% increase in happiness and 35% decrease in depressive symptoms.

Gratefulness is a powerful force in human nature, so remember to celebrate the small victories and make sure to focus on what you are grateful for and say thanks. Be kind and pay forward all the good that’s happened for you.

Stay grateful. Stay humble.
I hope this reminder helps.

10/05/2023

Winning Wednesday. Day 10 of mental health awareness month.
You might have heard of this saying.
“win the morning, win the day”

It’s true. Everyone has a morning routine but not everyone has a routine that works best for them.

Create a morning routine that will enhance and improve your day and your week, align your morning routine with your goals, with the person you want to be and align it with the life you want to live.

10 things you can choose from that will best suit you to help improve your mental health. Physical health and improve your overall days and weeks.

1. Wake up early and consistently. Choose a time that suits you, one that allows you to have enough time to be fully awake and ready to start your day before you leave the house.

2. Do NOT snooze your alarm. Get up. Get moving.

3. STOP scrolling through social media. Instead spend 5 minutes practicing ‘gratitude’

4. Drink 500ml - 1 litre of water. Plus a strong coffee of course.

5. Move your body. Stretch, practice yoga, move your body, flow with it. Wake it up through exercise, like going for a walk or a bike ride.

6. Mediate, spend time to practice conscious deep breathing. This is a game changer.

7. Listen to an inspiring and educational audio book or podcast. Get those creative juices flowing.

8. Eat a high protein breakfast, aim for 30-40g of protein, Especially if you are training early in the morning 💪🏽

9. Read a chapter of a book! Pick something that is going to be relevant to your goals and who you want to become.

10. Setting goals, write down 1-3 goals you want to achieve that day and or that week. Make them as exciting as possible.

Disclaimer: I know everyone is very busy and has a lot going on, so it would be unrealistic to try and a fit all this into your morning. So don’t. Pick one or two that are going to benefit you the most and stick to them. Each week review how you’re finding it and how you are feeling and notice any changes. Once they become a habit look to see what else you can do that’s going to add to your life.

Keep winning 🏆

07/05/2023

Day 7 of mental health awareness month.

“Sunday Funday” A friendly reminder to you who may need to hear this.

Something which takes a massive hit when we are feeling worried, anxious, in a low mood and especially when we fall into a depressive state, is we struggle to have fun and even allow ourselves to have fun. We can lose interest in the things which normally are fun and active, and that we find enjoyment in.

The same can happen when life gets so busy, so manic and chaotic that we forget to have fun. Responsibilities mount, life’s demands build up and before you know it you’ve almost forgotten the last time you generally did have an authentic honest giggle with friends and family and over time this will have a negative impact on your mental wellbeing.

So I invite you to take a moment to remind yourself what do you find fun?
What makes you happy and what do you find enjoyable?
Have a good think, write it down and then look to schedule it in your week, just like any important appointment because believe me this is important. You are only as good as your health, that includes your mental well-being.

Remember to have fun guys, hope this helps. Have an awesome Sunday 🫶🏼

06/05/2023

It’s Day 6 of mental health awareness month.
Something I used to do about 3 years back that was actually helpful for my mental, spiritual, and emotional state, was praying, saying thanks.

I started and ended each day with pray. This isn’t necessarily me praying in a religious sense or praying because I’ve fallen on hard times or wishing for a miracle to happen, I did to say thanks for all that I’m grateful for.

I make sure I’m up and have given myself enough time to reflect on what I want out of my life and how I want the day to be, but more importantly how I want to feel and respond to the day and all that is in it.

Reflecting on and giving thanks for all that I am grateful for in my life that brings me joy. Doing this actually brings me even more joy & gratitude into my life.

This simple action fills my day with a deeper sense of gratitude to all the amazing things and people I have in my life. My energy is centred towards working on aspects of being present which brings me closer to living in accordance with the highest version of myself.

This keeps my attention on my intentions in a way that I want to live and the things I want to achieve in life, so I give thanks to the things I want and I know I will achieve.

I give thanks as though I have already achieved them. (Plus taking action towards these wants)

You see, when you get clear on how you would like to live a better life and then set the intention to do so, those intentions alone act like a magnet attracting situations, opportunities and even people towards you that fulfil your desires.

This type of praying has helped my mental health a lot and now I’m ensuring consistent practice of this is part of my everyday routine. Like anything, consistency is key and I believe the more I do this, combined with the meditating that follows it along with taking the right actions, the better my life and mindset will be.

05/05/2023

Day 5 of mental health awareness month

I HAVE FU**ED UP. A lot. Over the years, we all make mistakes and we all get it wrong at times, one way or another. It’s all part of learning. It’s all part of gaining experience.

It’s all part of the process of becoming a better version of yourself.
There’s a time and place for dishing out tough love and there’s a time and a place for shutting up and just listening to what’s actually happening.

We can all get this wrong sometimes and I’m no exception. But I like to think, as I’ve grown, matured, learnt and experienced more both personally and professionally I’m now better at knowing when which one is best for certain situations.

What I’m getting at is we sometimes need to cut ourselves a little slack and become more understanding of our current circumstances.

So what you’ve not trained as much as you set out to do this week.
So what you’ve not hit your required protein intake.
So what you’ve not eaten as well as you’d of like too this week.

We all get worked up and stressed out, overwhelmed and start to beat ourselves up because we think we have failed, not good enough or letting ourselves and others down.

STOP. BREATHE, THEN BREATHE SOME MORE. Don’t be ashamed if you’ve stopped training, gained weight or haven’t achieved your goals yet.

Progress isn’t a straight line there are always going to be highs and lows, steps forward and steps backwards.

It’s this mentality that causes such a negative effect on our mental health because we are beating ourselves up, on top of already feeling stressed, overwhelmed and anxious because of the situation our lives are in.

To get out of this cycle of self destruction, negative thinking and beating yourself up for not sticking to this perfect healthy lifestyle you’ve painted out in your mind, you must STOP. Breathe, look and listen to your current situation and begin to manage the stresses one by one until you feel you are back in control.
Then you can start to make some real progress.

04/05/2023

Day 4 of mental health awareness month. 🔥PUT YOUR PAST BEHIND YOU!

You are a product of your past, you are influenced by your past but your past does not define you! Do not let it imprison you.

You are not your past. Your past is history it’s been and gone.

So let it go! You can not move into your future and achieve what you want and achieve your full potential if you are holding on to the past!
Our past can have an incredible and most of the time unnoticeable way of repeating its self.

For many of us we spend a very large amount of our time, mentally and emotionally reliving our past over and over again, reinforcing the past traumas and strengthening negative thoughts and feelings.

Wasting so much energy dwelling on the past and letting it consume us so much that depression sets in and triggers certain behaviours.

It’s time to let go! It’s time to forgive that person who broke your heart. who set you up and did you wrong. Who caused you harm. Learn to forgive.

But most importantly it’s time to forgive yourself. Forgive yourself for what’s happened and the mistakes that have been made, it’s time to forgive yourself if you have done wrong by somebody else too.

It’s time to make amends emotionally and mentally and start living in the present moment, focus on the right here right now and make this present moment count.

It’s a gift that needs to be cherished and by living in your past you are robbing yourself of enjoying your life and being happy now.
Make amends today, don’t wait for tomorrow. Start living the way you truly deserve today.

03/05/2023

Day 3 of mental health awareness month.
Managing stress is one of the most important things to master in life.

Stress is simply the brains response to any demand. A stress response is normal and can be life-saving in certain situations.

For most of us stressors are usually related to work, school/uni, family, relationships, money and commuting just to name a few.

What happens to us when we get stressed? Our bodies react by elevating our heart rate and causes our breathing to get faster and shallower activating our sympathetic nervous system (fight or flight response)
Short term stress can be very useful and a good motivator but being in this reactive state for too long over time is dangerous and can kill.

So here are some strategies to help manage your stress levels.

1. Meditation 🧘‍♂️ daily practise of conscious breathing. Here’s a simple breathing technique you can use. It’s called the 2:1 breathing technique. Pick a number either 3, 4, 5 or 6, this will be the amount of seconds you inhale through your nose then which ever number you choose double it and that’s the amount of seconds it takes you to exhale through your nostrils. Repeat this for 5 to 10 times. I recommend practising this though, every morning for 2 mins.

2. Exercising and training hard. Training hard and doing some form of resistance training and exercise is undoubtedly one of the best ways to de-stress and certainly does help you cope with life’s stressors! Flooding the body with those happy hormones like endorphins 🤩 this also helps to make you more immune to stress afterwards as well.

3. Getting outside in Mother Nature! Studies have shown how being outside and spending time walking in the natural world can reduce stress and calm the mind. Personally I love being in the countryside or any other natural environment. I try to make it apart of my everyday.

4. Give your day structure and STOP multitasking. Life’s stressful enough without us making it more stressful by not being organised and on top of what we have to get done. Having structure around our lives is a massive game changer, this helps reduce stress because we feel more in control and can better manage our time.

02/05/2023

Day 2 for mental health awareness
“Brain and Gut conversation” did you know your gut health can affect your mood, behaviour, anxiety levels and cognition? 🧐

The brain and gut communicate all the time via “gut-brain axis” which is a bi-directional pathway 🧠 Brain-to-gut.

Stress plays a huge part in this especially “cortisol” a main stress hormone, this hormone can affect your guts health by:

❌ Impairing secretion of digestive enzymes and stomach acid.

❌ Increasing the lining of our stomachs, allowing some toxins to move from the gut to the bloodstream, which then can reach the brain.

❌ Suppressing the diversity of gut microbes (microorganisms which live in our body)

❌ Promoting the growth of unfriendly bacteria.

Gut -to-brain
Gut microbiota can use multiple ways of communicating with the brain. Microbes can directly stimulate the vagus nerve, which is the longest nerve connecting the the brain to the gut.

I know from experience that having an unhappy tummy may often cause anxiety and depression-like moods, along with brain fog and fatigue.

Like I mentioned in yesterday’s post, addressing your diet and your current lifestyle should be the go to first solution when dealing with these mental symptoms.

😴 Get your circadian rhythm back on track. Have an end of the day wind down routine which will help you sleep better, aim for 7-9 hours as often as you can.

🧘🏽‍♂️ Using stress managing strategies and techniques (in tomorrows post)

🍱 Having a colourful, diverse, rich and balanced diet with plenty of fibre, high protein both plant and animal based and unlimited amount of vegetables.

🏋️‍♂️ keep moving and grooving, exercise daily and I recommend training at least between 2 to 5 training days a week depending on your lifestyle and goals.

LEAN on Health

17/05/2023

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14/05/2023

11/05/2023

10/05/2023

07/05/2023

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