How To Build Emotional Resilience Sign Up For Special Offers & Exclusive Content Subscribe What Is Emotional Resilience? Emotional resilience refers to our ability to respond constructively when faced with challenges or crises, and cope emotionally with life’s ups and downs. Resilience isn’t about ignoring or avoiding problems – rather accepting risk & uncertainty and …
Choosing the best personal trainer for you is hard enough in the real world. There are so many fitness, nutrition and life coaches on the online market it can be hard to tell the credible experts from the cowboys, particularly when you’re not able to vet them in person. In this article you’ll learn how to choose the best online PT for you.
If more people understood the psychology behind decision making, including why we so often make poor decisions around exercise and nutrition, we’d be better prepared for life’s challenges, and kinder to ourselves in the process. It can be easy and empowering to start making better decisions, which form into good habits over time.
The incredible positive effects of meditation on mental health are recognised by hundreds of millions of people the world over, well-documented in Eastern culture, and increasingly well-researched by Western science. It’s clear that meditation impacts each of our lives positively… even if you don’t meditate, someone you know probably does, or someone you know has been impacted by someone they know. When one person meditates, we all share the benefits!
Most of us have a desire to look good, but it can feel almost impossible to get in shape when you spend all day sitting at work. If you spend long hours sitting down most days for a long time, your body will adapt to suit what you ask of it. Your body is an incredible machine that adapts to the activities you repeatedly ask of it. It responds to what you eat, how you think, and how you spend your time. Genetics play a part of course – you can’t really change your height or base shape, but you’d be surprised at all the possible forms you could take on.
We need sleep to survive and thrive as much as we need food and water. Humans spend around a third of their lives sleeping, but not all of us are getting enough quality sleep, and that’s a problem I’d like to help solve.
Today I’m going to run you through what actually goes on inside of our bodies as we sleep, provide some recommendations on how much sleep you need, plus a bunch of tips on how you can improve the quality of your sleep and boost your mental, physical, and emotional health.
During training, we cause stress and microscopic damage on a cellular level in our bodies, fatiguing us and actually decreasing our performance for a short period. This stress and damage acts as a catalyst for change, forcing us to adapt. As we recover, we improve, which means we’re able to perform at a higher level next time we work out.
That means gains are made during recovery, not training.
I speak to people all the time who want me to write them a better training plan because they’re not seeing the results they hoped for. In reality, I often find that there’s nothing particularly wrong with what they’re doing in the gym (sure, I can always optimise their programme), but the real reason they’re not seeing results is because they’re not backing up their efforts with good nutrition.
For weight loss you need to ensure you’re in a sufficient and sustainable calorie deficit.
To build healthy muscle tissue you need to ensure you’re getting enough calories and protein.
For athletic performance you need to ensure you’re getting the right amount and types of carbs at the right times.
I totally get that cleaning up your diet and getting in shape can feel overwhelming. Whilst it makes sense to follow a prescribed diet for direction and to keep things simple, the drawbacks massively outweigh these initial benefits. Unfortunately, diets are generally ineffective in helping people make better food choices and live healthier lifestyles long term. Here’s why:
Protein is a nutrient found in most foods – at least in small quantities. Contrary to what you might believe, it isn’t just used to build muscle tissue, but is required for the synthesis and maintenance of almost every type of cell in our bodies. Protein is essential for our survival. My general recommendation for a bare minimum daily protein intake would be 0.8g of protein per kg of bodyweight for a sedentary adult.