Developing Mental Strength for Long-Term Success.

Mental Strength is the ability of an individual to effectively deal with challenges, pressure, and stressors to present their best performance regardless of the circumstances. 

There is good news:  you can become a mental champion and there is no big secret to developing healthy practices to make you a long-term success.  Professional athletes, Formula 1 drivers, and even Navy Seals use techniques to strengthen their minds. 

In yoga, we use a term called Drishti. Drishti translates roughly as ‘direction of sight’.  Where we are looking is important.  Where we place our focus is the direction we will follow. 

It is good to have goals and regardless of the size.  During the Navy Seal training, the individuals are advised to set small goals and achieve them step by step.  A small goal for the day.  E.g. Today I read a chapter of my book.  If you set a small goal and achieve it in one day you get the payoff. 

Gratitude

Gratitude is vital for the development of mental strength.  Start the day with gratitude for three things.  Keep it simple; I am grateful that I woke up in a comfortable bed.  I am grateful that I have a phone I can check.  I am grateful that it is raining.  It can be anything.  Practice your gratitude.  It can be the same three things repeated daily.  What starts to happen is we get an attitude of gratitude. 

In the longer term, there are grander strategies for developing resilience and greater mental strength. 

Time management

If you think you don’t have enough time in the day take a look at how you are using your time. Are you busy being busy?  Do you really need to be watching another episode or could you head on off to bed and get up a little earlier and give yourself more time?  Take time and Make time.  It’s something we never get back.  Time.  Use it well.

Meditation

Once you have found the time take time to breathe.  Meditation is a key factor in building mental strength.  There are plenty of techniques to draw upon to come to a good place with your meditation practice.  Sitting still and listening to what’s going on around you has positive benefits for the mind-body. 

Wellness Coach

Learn more about building mental strength with TruBe Wellness coach, Seamus Casey. It is Seamus’ personal experiences that inspired this week’s blog, following 20 years dedicated to Iyengar Yoga and 200 hours training with Yoga Alliance Ashtanga Vinyasa, Sheamus offers one-to-one sessions through TruBe, TruBe sessions are built around you and your goals, in a space that you feel most comfortable. Click here to find out more about how you can get started.

Fighting the Holiday Blues

Ethnie

Hey TruBe’ers,

So as it’s getting colder, we’re eating more and spending more time with family and friends and most likely away from our fitness (but we all need little breaks right?) here are some of my top tips to keep yourself out of the “Holiday Blues!”

1 – Start your day with a big breath

The biggest inhale and stretch followed by a positive thought or affirmation, one that works for me is “You did not wake up just to have just another day, go get it!.”

A big inhale will help to wake you up and clear that morning grog. It make take a few, but trust someone that wakes up at 4.30am most days, it works! 

2 – Try to keep some routine

Setting an alarm or showering first thing in the morning instead of going downstairs in your pyjamas – that way you’re sure to be ready to go whatever the situation. There is always that dreaded first alarm back after a holiday or a break and I don’t think there is any harm in waking up a little earlier than you naturally would to seize the day. 

There is a lot of research on how breaking sleeping patterns doesn’t do us any good (a quick bit of info can be found in Deliciously Ella’s podcast – episode “Why we sleep” with expert Matthew Walker.)

3 – You don’t need to go to all the holiday parties

A break from work should be just that, if you skip a night out for a night in the bath – so what, your body and hangover will love you for it and if you are staying in, make it worth it. Epsom salts for muscle relaxation, candles cause they’re pretty and a tipple of your choice – bliss.

4 – Put your phone away 

When you do attend gatherings with family and friends, soak up that time with them, before you know it you will all be back in your regular routine, there is no time like the present! 

Put your phone away, really listen and enjoy the time together.

5 –  Step out of your comfort zone

One to bear in mind, is that lots of people don’t have family to spend time with. Around 200,000 elderly people spend Christmas alone this year which is heartbreaking, perhaps passing on a smile or a quick conversation with someone could make their day and yours. 

It doesn’t cost anything to be kind and usually results in a good giggle or two. Being our wonderful British selves, the weather is always a good topic.

6 – Try new and different trainers

If you do get worried about slipping out of your fitness routine, TruBe gives you the best solution, your usual trainer may be on holiday but there are plenty more of us to help you stay on track! 

If you need any assistance to find a new trainer, ask the TruBe team to help you!

Stay safe and see hope to see you soon!

Love, Eithne x

 

Nutrition and fitness during the holidays

TruBe Trainer
The holiday season has landed and with Christmas around the corner, it’s certainly the most wonderful time of the year.
Winter, when the parties are in full swing, a chill is in the air and mulled wine and mince pies are in never ending supply, it’s no wonder many people are easily sidetracked from their fitness and nutrition goals. By the time January rolls around, that all too familiar sluggish feeling and few extra pounds hits us like a ton of bricks.This is one of many reasons not to toss away the daily routine in favour of overindulging. Maintaining a regular schedule will not only keep you on the straight and narrow, but, as mountains of research has revealed, will help promote optimal equilibrium in the mind and body. With a change of mindset, we can look at the holidays as a welcome opportunity to spend time on your personal goals.

Here are a few tips to keep in mind during the holidays:

 

Set boundaries, and stick to them.

The holidays may be an excuse to have fun, but they shouldn’t be an excuse to let the diet pendulum to the extreme. Setting goals, writing them down and visualising your boundaries, especially during difficult situations where food is in copious amounts, is vital for keeping our calories intake under control. Perhaps it’s avoiding sweet trays at Christmas parties, skipping alcohol on nights out or adding an additional training session to your workouts – your goal is to practice self-discipline and meet your self-expectations. That feeling of achievement is worth it every time.

On the subject of alcohol…

It’s a time to be merry and celebrate the festivities whilst being mindful of the effects of consuming high volumes of alcohol. With one large glass of wine amounting to 185 calories and a pint of beer at over 200 calories, a few drinks go a long way in contributing to the daily calorie intake. Worst of all, studies have shown the possible added side effect of increased appetite and cravings from alcoholic beverages. Avoid the downward spiral by reining in the drinking and soaking up the festive fun and spirit instead.

Maintain an exercise schedule.

During the holidays, with more time on our hands, there is a tendency to move less and lounge more, resulting in fatigue. Combat this by making a conscious effort to move the body more throughout the day. TruBe trainers remain and the great outdoors awaits, so breathe in the fresh air as you are guided towards your goals with simple movements inspired by all things festive.

Crunched for time? Try this no equipment, no fuss, at-home 30 minute workout to fire up the muscles and get the heart rate up.

HIIT (3 rounds, 40 seconds on/20 seconds off)

  • Burpees
  • Mountain climbers
  • Alternating lunge kicks
  • Push ups with shoulder taps
  • Jump squats

Conditioning (3 rounds)

  • 25 squats
  • 30 alternating back lunges
  • 30 plank taps (tap the hand one at a time in front)
  • 20 tricep dips
  • 30 courtesy lunges

Core focus (3 rounds)

  • 30 oblique twists
  • 20 alternating single leg raises
  • 40 second forearm plank
Key tip – spend 5 minutes on dynamic stretching and a cool down incorporating static stretches.


It’s not all or nothing

We have all been there – breakfast starts off well but then things goes awry by lunch, and so follows an unhealthy pattern for the remainder of the day. Kick this vicious cycle to the curb by remembering there is leeway in our daily food intake, where we can and should savour a treat now and again. When it comes to diet, veering off course is part of the journey. Get back on track by preparing a healthy meal for dinner. The golden rule to remember during this time of year is eat until you are satisfied, not stuffed.

Drink more water

Healthy skin, improved digestion, blood pressure regulation and a host of other benefits arise from the simple act of drinking water. Just a 2% decrease in the body’s water balance can bring about an onset of unpleasant symptoms from dehydration. It’s especially true during the holidays when we are more likely to overload our bodies with excess sugar and alcohol. Keep the system moving, the mind sharp, and ward off those pesky headaches by guzzling least two litres of water daily, as recommended by the Eatwell Guide UK.

Practice mindfulness

The holidays are a busy, hectic and somewhat stressful period, where jam packed schedules and a lack of routine can overwhelm. Take a few minutes every morning and once throughout the day to practice mindfulness and self-compassion, which helps to keep everything at balance. At its core, the holidays are a time for spending with loved ones, giving back to others and celebrating the true essence of Christmas.

Enjoy all that it brings as you gear up for a successful 2020 ahead

Happy holidays!

With thanks to, TruBe Trainer: Leoni J., level 3 personal trainer, specialising with clients new to fitness.

TruBe Trainer

 

Office Workouts and Massage

Mini workouts throughout the day are extremely beneficial to your health, posture and wellbeing, especially as we are becoming more accustomed to office based roles. Unfortunately this environment also comes with tight spaces, curious onlookers and clothing that often causes restrictions in movement, making these workouts slightly…limiting. Other factors such as lack of motivation, distractions and simply the fact that you may forget to schedule this into your day can also stand in your way.

It is advised that we take an active break every 30 minutes as the average UK adult spend 7-10 hours a day sitting! NHS

Pre-planning your active breaks

Pre-planning will encourage you to set goals and monitor your progress. Be creative and take your interests into account, if you make these breaks something to look forward to, you are more likely to stay on track, rope in your desk buddy or create an office competition for those who want to make a difference to their day. Your could even practice self-discipline i.e. only allow yourself a biscuit with your coffee if you have taken a certain amount of steps.

Mini Tips and Tricks

Here are some little tricks that will help you incorporate additional steps into your daily routine:

  • Take your rubbish to the next bin along
  • Use a smaller glass for your water, incentivising you to get up and refill it every time it empties, try to time this to fit in with the ‘every half an hour’ guideline, then as you get used to doing this you can also focus on increasing your water intake
  • Take the stairs over the lift
  • Walk the long way around when heading to a meeting room
  • A break from your chair everytime you reach a certain goal i.e. every 10th email.

Mind and body

Exercise increases your level of productivity and focus, reduces stress and can help defog your mind of any mental blocks. It can set you up for the day with a positive mental attitude, leaving you feeling fresh and revitalised.

Challenge yourself and your team

If you want to try something that will really lift your heart rate, then you have come to the right place! 

Team workouts

By combining your efforts with your team you can reach new heights:

  • Build strong and positive relationships
  • Boost morale
  • Positive Values
  • Increase retention
  • Create office ambassadors
  • Connect on a stronger level
  • Boost creativity and confidence

Reward your efforts

If you would like to enquire about a Corporate workouts then give us a call, we are happy to talk you through what we have to offer.

Did you know?

TruBe now offers Massage! A great way to reward your team and show them that you have their best interests in mind.

We have a wide selection of the best trainers and therapists available, ready to deliver sessions at a moments notice.

Pick from the following session types:

  • Personal Training
  • Yoga
  • Pilates
  • Boxing
  • KickBoxing
  • Ballet Fit
  • Pre/ Post natal
  • Running
  • Stretching
  • Meditation
  • Sports Massage
  • Thai Massage

Get in touch to find out more or you can talk to a member of the TruBe team by calling 02034437074. We look forward to hearing from you.

Your TruBe team

Top 3 Benefits of ‘Me Time’

It’s always important to take time for yourself and prioritise ‘me time.’ It can be difficult to do this in our busy daily life, but the benefits are extremely rewarding. Spending time alone is worthwhile and studies have shown that ‘me time’ helps increase productivity, happiness, and gratitude. And just remember, ‘me time’ is a way to celebrate yourself! Take time out of your busy day to unwind and recharge with these 3 top benefits of prioritising ‘me time.’

Enhanced Well-Being

Taking time to do something solely for yourself helps enhance your mood, makes you feel more positive, and more fulfilled. High quality ‘me time’ helps strengthen your well-being and studies show that those who experience quality ‘me time’ enjoyed better work-life balance and were more engaged during a work day. Dr. McDowall, from Birkbeck’s University of London, says the following: “Our research suggests that if people take time out to recharge their batteries and experience the time taken out as high quality, this reaps benefits for their own psychological well-being, their family relationships and for their employers as they are more likely to perform better at work.”

Boost Your Relationships

Making yourself a priority is beneficial for your overall well-being, and shows people around you that you respect your own needs. ‘Me time’ helps put you in a healthy mindset, energising you and enhancing your happiness, allowing you to be in the best possible position to love and care for the people around you. ‘Me time’ may also help your appreciation of the relationships around you after spending some time alone.

Lessen Stress

Taking the time to be obligation-free with ‘me time’ every once and awhile helps take your mind off your daily stresses and allows you to relax and enjoy your day more. Make sure to treat yourself, whether that be a cup of coffee alone in a cafe with a good book or your favourite episode of Friends on Netflix. In the mood to surround yourself with silence? Try meditating. Meditation is the perfect way to clear out any negative thoughts you may be having and will help give you a positive outlook on life. If you have never meditated and don’t know how to start, try a TruBe session with one of our therapists. We’ll help clear your mind and take away your stress.

We hope these benefits have inspired you to take some ‘me time’ and enjoy being with yourself. Creating quiet time for yourself is crucial to helping become the best possible version of you.

Your TruBe Team