The Highlights – ‘The 5 Ways of Wellbeing’

I’ve been on a journey since I was a skinny teenager at 17 years old working on a gym floor cleaning machines, giving inductions and helping to sell products (an old-fashioned gym instructor).

It’s 2019, I’m a Personal Trainer in North London with over 12 years industry experience and 9 years running my own PT business, MoJo Wellbeing Ltd.

The longer I’ve been in the job the less motivated I’ve been in being a glorified exercise babysitter. My motivation has been to become the best ‘functional health coach’ I can be. This is someone who helps people change their lives for the long-term. That person should spend their later years thriving, free of disease and chronic inflammation. Looking good while you’re doing it is just the bonus you get while you’re at it.

In order for this to happen, you need to have 5 key ‘ways’ in place in your daily routine. I’ve outlined these for you below. This is level 1, so if you’re already a level up I can set you up with the next steps you need to take. Let’s open a discussion about it..

WAY 1

Exercise

You need to have a basic level of activity for a minimum of 30 minutes a day.

The combination of increases in a sedentary lifestyle (for most) and constant food availability has had a huge effect on ancient metabolic processes that govern our bodies. This has led to a huge outbreak of type 2 diabetes and obesity led by excessive storage of energy as fat and increasing insulin resistance. Being active for 30 minutes a day, even if broken up into six 5 minutes intervals can help slow the negative effects of that.

For most of you that will mean walking up the escalators in the tube station rather than standing still, or taking the stairs instead of the lift at work…what I’m getting at is; you have to find every opportunity to move possible throughout the day. Just the stairs and escalator tips won’t be even close enough.

You must find ways of getting on your feet regularly around the office or work space, arrange special meetings and/or set a recurring alarm on your phone. You can monitor this on your phone easily with health apps. Take pictures and send them to your accountability partner (way 5).

Way 2

Nutrition

A vegan/plant-based diet that’s got adequate plant protein and keeps you healthy is not as hard as some people think. I’ve managed it for over 19 months. I keep a low body fat percentage, I’m stronger and I’ve not yet been sick or injured.

In a randomized trial by the journal of Nutrition & diabetes this year they found that, ‘plant protein intake significantly decreased fat mass, improved insulin resistance markers and improved body composition in overweight individuals in comparison to the control diet group’ (1). Furthemore, there are countless studies not only showing the benefits on fat mass but also of a vegan/plant-based diet in reducing the chances of almost every chronic health problem.

Yet, people care more about what they need to eat to help them stay fit, healthy and lean. That’s why I’ve built a plant protein list and what foods are best to combine them with for my clients.

Way 3

Hydration

The importance of hydration has been a big topic in helping my clients achieve results for years. In 2015, a study by researchers at Loughborough University found that, ‘that mild hypohydration, produced a significant increase in minor driving errors…the magnitude of decrement reported, was similar to that observed following the ingestion of an alcoholic beverage’ (2).

To put it simply – mild dehydration can have a big effect on your ability to exercise, on the functionality of your brain, on your ability to remember, on your pain threshold and on your basic motor skill function. Getting the right amount for you is vital for wellbeing and there are considerations to take into account like body size, activity level and gender.

Here’s a calculation to get a rough idea of how much you should be drinking.

Drink half an ounce for every one pound of bodyweight.

If you need help doing this please get in touch and I’ll help you calculate yours.

Way 4

Sleep

Getting a good night’s sleep has become ‘the hack’ for successful, wealthy individuals who are concerned with their optimum health in the fast-paced western working world. Yet, this rule applies more importantly to the unemployed, mentally unwell, public sector worker’s and children. The research is flooding out stating it could have a significant effect on health issues ranging from age related diseases (dementia and Parkinson’s) to mental health (anxiety, depression and ADHD.

Let’s understand one thing first, getting below 7 hours or above 8 hours for the majority of the population is going to hinder you rather than help you. Research conducted in Korea found that too much or too little sleep increases the risk of depressive symptoms in people who suffer hypertension/high blood pressure (3). Furthermore, a Harvard Medical Health letter published it analysis of multiple studies which found that poor ‘sleep-hygiene’ could increase the likelihood of triggering a bi-polar episode, contribute to anxiety, disrupt the routines of people with ADHD and cause a development of depressive feelings (4).

I have a huge list tips to help maximise your sleep and a blog post for my 5 essentials for a better nights sleep. But the best first practice you can implement today is this…make your bedroom a place that is your sanctuary, you should only be doing two or three things in there; sleep, make love and maybe light reading of an actual book. No TV’s, no working or catching up with e-mail’s and definitely no eating!

Way 5

Mindset

This ‘way’ is what I’ve experienced to be the most important of them all. It’s the goal setting practices and adherence aspect to the four other ‘way’s’. How you manage your time, how you plan your day and how you prioritize your daily activities will determine whether your life with become the happier and healthier life you deserve. In essence, that is all we are striving for; happiness and health. Earning money is all about having “time” to do the things that make you happy.

That’s why I have a 3 stage process to help program your day so you can adhere to the tasks you need to achieve your goals.

  1. Accountability
  2. Sharing your goals
  3. Giving your goals a deadline.

These are the keys to your success – and by success I mean wellbeing!

Let’s Get It

#mymojomatters

References:

(1) Kahleova.H et al, Nutrition & Diabetes, A plant-based diet in overweight individuals in a 16-week randomized clinical trial: metabolic benefits of plant protein, 2018 Nov 2;8(1):58.

(2) Watson P, Whale A, Mears SA, Reyner LA, Maughan RJ. Mild hypohydration increases the frequency of driver errors during a prolonged, monotonous driving task, Physiology & Behaviour, Volume 147, 1 Aug.15, Pages 313-318

(3) Son YJ, Park C, Won MH. Impact of Physical Activity and Sleep Duration on Depressive Symptoms in Hypertensive Patients: Results from a Nationally Representative Korean Sample, International Journal of Environmental Research and Public Health, 2018 Nov 22;15(12)

(4) Harvard Mental Health Letter, Sleep and Mental Health. July 2009. Accessed April 29, 2018.

 

What is the Right Diet FOR YOU!?

I’ve decideed to give a sneak peak into my first eBook – ‘What is the right diet for you!?’

Below is the first chapter; a simple analysis of what your options are going forward when choosing a diet. If you like what you see, please ‘follow’ the blog and when I release the eBook anyone already following will recieve a FREE copy as a gift for your support. Thank you and enjoy!

Chapter 1 – What are your options?

What is the most frequent question I am asked about diet?

“Patrick, what is the best diet to follow?” or “Patrick, what should I eat after our session?”

The most frustrating thing about this question is, I wish I could give you a straight answer! It would be easy to say; ‘chicken and veg/salad’ or ‘turkey burgers with sweet potato mash’. But, it is not that my decision to follow a plant-based diet is the reason behind why I can’t give you this answer; it’s far more complicated than that.

The annoying but truthful answer to this is…

THERE IS NO ‘ONE-SIZE FITS ALL’ APPROACH.

Unfortunately this answer is also the most frustrating for my client’s to hear.

I can hear you saying it in your head right now; “Surely there is one diet that is better than most…can’t you just tell me what that one is? I haven’t got time to research and read everything and you seem to know what you’re talking about!”

Here’s why I can’t give you a concrete, or a pre-written, diet plan that has been shipped out on a mass-scale. It will not account for the diversity of the people that are following it. You need to think about your diet with a broader perspective. You’ve heard too much mumbo jumbo and your head may be in a bit of a muddle.

Think about this:

  1. Would a diet that works for “all” take into account a persons body type/shape?
  2. Would it take into account how affluent you are (budget)?
  3. Would it take into account the amount of time you have?
  4. Would it suit people from different cultures?
  5. Would it (you see where I’m going with this) take into account someone’s age?
  6. Would it take into account someone’s ethical beliefs?
  7. Would it take into account someone’s gender?
  8. Would it take into account previous experience of undertaking diets?
  9. Would it take into account the cooking facilities available to them?
  10. Would it take into account the size of their fridge/freezer?

This list goes on, and on, and on. I’m not even going to get into the discussion about whether that person in question lives close to a health food shop or farmers market…

To make matters more confusing are, your options for ‘diets’ are ENDLESS.

Paleo, vegan (my choice), vegetarian, atkins, intermittent fasting, 24hour fasting, 5-2 fasting, low-fat, high-carb, regular small meals, irregular big meals, gluten-free, dairy free, macro’s measured, juice cleanses and that list goes on and on…

Now you can see the issue I have with just giving an ‘off-the-cuff’ answer to the simple question I’m asked now, right?

I’m going to use myself as a good example as to why you cannot discount or support any one approach.

I’ve followed low-carb – seen results, intermittent fasting – seen results, high-carb – seen results, dairy-free – seen result’s. Just because it worked for me, and my particular set of circumstances, at that age, with the time I had, doesn’t mean I can ‘cookie cut’ that approach and just give it and say, “use that”. That would be ridiculous, wouldn’t it?

FURTHERMORE, THAT WOULD NOT MAKE ME A RESPONSIBLE COACH EITHER!

The pro’s reading this are saying right now, “Patrick, you’re making this difficult, in order to lose weight you need to exercise more and eat less – it’s pretty simple!”

SIGH….

Well actually diets are actually very similar to other aspects of life; you may succeed in the short-term, but actual success long-term is where everyone falls down.

In order to succeed we need to follow these 3 steps:

  1. Implement behaviors based on knowledge we’ve learnt through other people’s experiences.
  2. Assess whether those behaviors work for you.
  3. Adjust those behaviors to suit you until we get the result we set out to achieve.

Let me make this VERY clear, all diets follow a similar pattern; they get you to focus on what types of food you’re putting in your mouth and how much, they get you to focus on the quality of the food your eating and they get you to control your apatite through the speed at which you eat or frequency.

What I prefer is a nutritional progression model (the ‘Precision Nutrition Model’) versus asking people to “follow a diet”. Because that is what ‘real’ coaches actually do!

Key Understanding 1 –

Understand the word ‘diet’ and what it means. There is no ‘end date’ to your diet, there is no ‘Quick! Fix! Blitz!’ Your diet is carefully selected and implemented after an assessment of your circumstances related to you.

Lets explore this more in the next chapter.

10 reasons to Juice Beets, Carrot and Cucumber Together…

Hey curious minds!

Ok, so I keep mentioning on my social media (insta@mojowellbeing) about my favourite juice combo – beets, carrots and cucumber. I understand that people on social media wont spend longer than about 10 seconds to actually read a caption before ‘double-tapping’ and moving on…so here we are!

I’ve decided one of my first blog posts will concentrate on the amazing qualities of this juice and why people should try this specific combination. I’ve used the book ‘The Tao of health, sex and longevity’ by Daniel Reid as my source. I hope you find it useful!

Carrots (10oz), Beets (3oz) and Cucumber (3oz) is the perfect ratio; this can be up scaled easily and the ingredients can be found in almost every half decent veg shop. You should try to always use organic produce and give it a light brush under the tap before juicing.

I’m going to lay out 10 reasons why you should juice this combo specifically by naming the ailments first, describing what causes it second, and finally offering an explanation as to WHY this combination can help you.

1.Colic and Gastritis – both issues are caused by gas due to fermentation and putrefaction of poorly combined foods in the gut.

WHY? This juice blend is rich in sodium, potassium and phosphorous – which all neutralise acids, help to expel gas and promote peristalsis (the pushing of foods through our digestive tract).

2.Obesity – an excess of adipose tissue due to excessive consumption of starch, sugar and poor food combinations.

WHY? A symptom of obesity is severe acidosis in the blood, this juice blend has alkaline properties that can assist the kidneys in promoting excretion of waste.

3.Cystitis – a condition of excess acidity in the bladder due to incomplete digestion of meats and starches which cause uric acid crystals to irritate the lining of the bladder.

WHY? This juice blend neutralizes the excess uric acid that inflames the kidneys and bladder.

4.Gout – inflammation of bones and ligaments in joints, owing to formation of acid crystals. Caused mainly by too much fatty meat, salt and alcohol.

WHY? The juice has pH balancing qualities that can help to dissolve the acid crystals in the joints and ligaments.

5.Rheumatism – related to gout, but applied in the muscles rather than bones and joints. Rheumatism can be enhances by further consumption of cooked animal proteins, which cannot be digested when the system is saturated with uric acid.

WHY? This juice has pH balancing qualities that help to dissolve the acid crystals in the muscles.

6.Toxemia – ‘general’ toxicity throughout the system. This condition is due to a huge accumulation of toxic waste in the intestines characterised by, chronic fatigue, depression, skin eruptions, body odour, bad breath and poor digestion.

WHY? This combination of veggies when juiced cleanses the bowels and builds stronger blood plasma.

7.Headaches – most are caused by excess pressure in the tiny capillaries that feed the brain; this pressure is caused by the impurities in the bloodstream, which not only block the tiny capillaries but also deprive the brain of glucose and oxygen.

WHY? Improvements in the ability of the kidneys to cleanse the blood of the impurities that often cause headaches are observed with this juice. It also contributes to increasing haemoglobin levels in blood that enhances oxygen supplies to the brain.

8.Heart Disease – the clogging of blood vessels that deprive the heart, muscles and valves of oxygen. The excessive strain on the pump leads to heart exhaustion and disease, the primary source of this ‘clogging’ is a diet composed of denatured and cooked foods.

WHY? This juice is the most potent blend of juices for potassium, which quickly restores blood pH and helps remove deposits for blood vessels and builds blood haemoglobin levels.

9.Hypertension – an irritation of various nerves centres in the body, this is owing to nutritional deficiency, retention of toxic wastes and a lack of organic alkaline elements.

WHY? Beet, carrot and cucumber juice helps to eliminate excess acidity and provides essential organic minerals and enzymes which enhance the nervous system functions.

10.Impotence – a condition of male sexual dysfunction, contributing factors are nervous exhaustion, depletion of sexual glands, insufficient nutrition for the reproductive organs and excess toxicity in the blood.

WHY? Clean the urogenital canal, bladder, prostate, suprarenal glands and other parts directly affected by excess acid toxicity with beet, carrot and cucumber juice. Furthermore, it provides vital nutrients for the repair and maintenance of those parts.

I hope you found this helpful, please leave a comment or review and share with anyone who you might think will benefit from reading this article. I will continue to try and provide help to people who suffer from these (and other) issues with the best natural remedies. Thanks for listening and hope to see you soon

SpartanFam’s Free Outdoor Sessions

 

These guys are an inspiration to other vegan personal trainers in London – like me!

For me, they are setting the pace for one of the best ways to contribute to your community and share vital knowledge and guidance for young people in areas where gangs and violence can be a problem.

I was humbled to have been asked to work an extra hour in my local school unit on Elthorn Road in Archway. I had only been volunteering there for 12 weeks and now i’m working 2 hours a week, every week for the new school year. This time not only will I be working with the kids who have been referred there for bad behaviour but I am now also planning 1 hour weekly lessons for the social anxiety kids.

I have a goal to be working 5 hours (or more!) by September next year and I’m planning on proposals not only to be working in units with kids in smaller groups but also on a larger scale in secondary schools.

Please follow and share the work that SpartanFam are doing in the community and let people know where they can find them @spartanfam or their website www.spartanfam.com